Useful herbs to add to your diet

Fresh herbs used as seasoning can turn an ordinary dish into an extraordinary culinary treat. Not only are they filled with flavour, they also make beautiful garnishes and are full of nutrients and antioxidants.

Purity Wako, a nutritionist and health and beauty coach; and Diana Mbabazi, a dietician, guide us through five of the most essential herbs that are easy to cook with, have powerful medicinal properties and should never be absent in the kitchen.
These herbs can be found in their fresh form in local markets. However, the most common form used are those that have been dried and packed. They sell for between Shs3,000 and upwards at different supermarkets and grocery shops.

Basil
Basil is commonly used to season soups, stews, boiled meats and vegetable dishes but can also be drunk in wine as a tonic or taken as a tea.

It is rich in Vitamin A and K and is an excellent source of iron. Fresh basil leaves and basil oil have antibacterial properties. Leaves, applied to wounds, may eliminate infections. Basil used in your cooking or taken as a nutritional supplement can assist in combating common viruses such as colds, flu, and the herpes family of viruses.

Rosemary
Studies reveal that rosemary helps in fighting breast cancer, improves memory, boosts the immune system and fixes our digestive health among others. The herb’s distinctive aroma gives an amazing flavour to meats, vegetables, soups and cocktails. “My go to refreshing cocktails are rosemary and lemon cocktail. I squeeze fresh lemon juice, add crushed ginger, put fresh rosemary leaves and top up with ice cubes,” says Gilbert Ncube, a chef.

Mints
Though there are many varieties of mints, the most popular are spearmint and peppermint. Peppermint is used to heal bronchitis, colds, flu, colic, colitis, fever, flatulence, heartburn, menstrual cramps, migraines, nausea and sore throats.

Lemongrass
This is a Ugandan favourite especially taken in different types of tea. Lemon grass herb is a rich source of minerals such as potassium, zinc, calcium, iron, manganese, copper, and magnesium.

Thyme
According to renowned nutrition website, nutrition-and-you.com, thyme leaves are one of the richest sources of potassium, iron, calcium, manganese, magnesium, and selenium.