Rosemary (Rosmarinus officinalis) is a well-known culinary herb. However, you may not be aware that rosemary extract has a long history of medicinal uses too. It has been used to treat a wide range of ailments, including stomach upsets, digestive disorders and headaches. Recent research is now revealing even more benefits attached to this remarkable herb…

Rosmary (Rosmarinus officinalis) is a well-known culinary herb. Dried rosemary leaves are a popular seasoning for food… adding flavour to soups, stews, meat and fish. Applied to the skin, rosemary essential oil helps strengthen the capillaries and has a rejuvenating effect. For this reason, rosemary is a common ingredient used in many cosmetics, including skin toners, creams, soaps and hair products.

However, beyond being a flavouring-enhancer for certain foods and its use in cosmetics, you may not be aware that rosemary extract has a long history of medicinal uses too. It has been used to treat a wide range of ailments, including stomach upsets, digestive disorders and headaches.

Recent research is now revealing even more benefits attached to this remarkable herb, including its ability to help prevent cancer and age-related skin damage, boost the functioning of the liver and act as a mild diuretic to help reduce swelling.

Two of the most important ingredients in rosemary, which are thought to be largely responsible for many of these therapeutic actions, are caffeic acid and rosemarinic acid – both are potent antioxidant and anti-inflammatory agents.1

These two natural acids are effective at reducing inflammation which may contribute to asthma, liver disease and heart disease.2

Rosemary is proving an important defence against cancer

The antioxidants contained in rosemary help to protect your body’s cells from damage by free radicals. They include monoterpenes, phenolic diterpenes and flavonoids, which are renowned for their ability to slow down the production of free radicals.3, 4

It is also a rich source of vitamin E (alpha tocopherol), another potent antioxidant, which contributes to its free radical fighting powers further still.5

DNA is your genetic blueprint, and it is particularly prone to injury from free radicals. Left unchecked, this damage can eventually lead to cells proliferating out of control, which greatly increases the risk of cancer.

Scientists from the department of Mutagenesis and Carcinogenesis, Cancer Research Institute of Slovak Academy of Sciences, in the Slovak Republic, have found that rosemary extract can significantly help to protect DNA against free radical damage.6

By blocking oestrogen, rosemary helps prevent breast cancer

It is well known that an imbalance of oestrogen hormones in women can contribute to breast cancer. Several conventional drugs such as Tamoxifen are aimed at blocking the effects of oestrogen to help reduce this risk. However, Tamoxifen can cause a range of unpleasant side effects, including hot flushes, vaginal bleeding, headaches and nausea.

Fortunately, rosemary offers a safe and natural alternative treatment. Dr Zhu and colleagues from the Department of Chemical Biology, State University of New Jersey in the US, found that a 2 per cent concentration of rosemary extract given for three weeks was able to significantly inactivate excess oestrogen. Researchers believe that it works by stimulating liver enzymes, which inactivate oestrogen hormones like oestrone and oestradiol.7

Rosemary helps minimise the effects of ageing on your skin

As mentioned earlier, one of the traditional uses of rosemary is as a cosmetic. Recent research findings have now confirmed the skin-protective benefits it possesses.

According to researchers working at the Faculty of Medicine, University of Catania, in Italy, rosemary extract helps protect the individual components of skin cells, which may prevent age-related skin damage such as wrinkles.8

In a follow-up study the Italian researchers found that rosemary extract is able to exert even greater benefits. In particular, it was shown to safeguard a protective protein called HSP70. The role of this protein is to reduce damage caused by stress, free radicals and other toxins on the skin.9

Disarms harmful toxins and flushes them from your body

Another benefit rosemary extract has been shown to possess is an ability to inactivate toxins and then eliminate them from your liver, before they can inflict any serious damage.

French scientists from the National Institute of Agronomic Research in Dijon, found that rosemary extract encouraged detoxifying enzymes – including cytochrome P450, glutathione transferase and quinone reductase – to flush harmful toxins from the liver.10

In effect, rosemary stimulates your liver to work more efficiently, which helps you feel more healthy and energetic.

Rosemary helps combat the effects of water retention

Rosemary also has therapeutic properties as a mild diuretic – making it effective in reducing swollen ankles and bloating. Dr M Halaoui from the department of Biology, University of Fez in Morocco, has studied the effects of rosemary extract’s diuretic actions on the kidney.

He found that a daily dose of rosemary extract in liquid form can improve kidney function significantly, increase urine flow, and preserve the essential minerals sodium, potassium and chlorium.11

This is important because conventional diuretics (water tablets) may actually worsen kidney function by speeding up the elimination of these essential minerals from the body.

What to take for best results

The recommended dosage is two 400mg rosemary capsules up to three times a day.

Warning: Pregnant women should not take rosemary extract. In addition, you should not take rosemary supplements if you suffer from high blood pressure or epilepsy.

Rosemary is a native of the Mediterranean but is well suited to the British climate and is commonly used in British cooking adding a zing to roast meats and vegetables. Rosemary is incredibly versatile and works particularly well when used in conjunction with tomatoes and garlic. It is one of the most widely used herbs in the UK and is a familiar ingredient in all sorts of dishes. Rosemary can be used fresh or dried for cooking, but it has more flavour when used freshly picked from the garden (take care to wash it thoroughly) and eaten within just a couple of hours.

Rosemary and Meat
Rosemary enhances the flavour of many types of meat, including lamb, pork, chicken and rabbit. Simply place a few sprigs of fresh rosemary or sprinkle dried rosemary on top of the meat before roasting. Lamb can be flavoured by inserting chopped rosemary into small holes pierced into its skin. Rosemary can also be chopped and added to a marinade for Mediterranean-style meat and fish dishes. It also makes a delicious ingredient in stuffing, simply strip the leaves from the stem and finely chop them. Add them to your favourite stuffing mix or make your own.

Rosemary and Vegetables
A few sprigs of rosemary placed in the roasting dish with a medley of vegetables (such as carrot, swede, parsnip and beetroot) and garlic will really boost their flavours. It gives a superb flavour when finely chopped and added to “bubble and squeak” (potatoes and cabbage) and can be used to flavour gravy.

Rosemary goes well with most potato dishes, including roasted and mashed potatoes, and the Spanish tapas dish “patatas bravas”. Why not try adding rosemary and garlic to baked beans and serve them with toast or a baked potato?

Mediterranean Dishes
Rosemary works particularly well with garlic and tomatoes and is traditionally used in Italian dishes to flavour pasta sauces, meats, fish and pizzas. Finely chop the leaves and add them to pasta dishes and tomato sauces.

Rosemary and Barbeques
Rosemary is a versatile herb when barbequing food. You can ad a delicious homely scent to the smoke by throwing a few fresh sprigs of rosemary over the barbecue coals. The hardwood stems also make excellent barbecue skewers once they have been stripped. Simply thread them through meat and vegetables and place them over the barbecue. You’ll have the added benefit of the stems imparting a subtle rosemary flavour to your food.

Rosemary and Salads
Rosemary is not a common ingredient in salads, however it is often used to flavour salad dressings. Simply add a couple of sprigs of fresh rosemary to a bottle of vinegar or olive oil and leave it for a week to let the flavour develop and use as an ingredient in a vinaigrette. Rosemary is a fantastic herb for cooking and works well with a variety of vegetables, meats and fish dishes. It is especially good when added to roast meats and vegetables, and also does well with Italian dishes such as pizza and tomato sauces.

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