Nutrition Spotlight – Mint

Mint is one of my favorite herbs.  It can support our body in so many ways!  Here are a few highlights:

  • Digestive Support – can help improve IBS symptoms!  It supports digestion while relaxing the muscles in the digestive tract, which can reduce gas and bloating and ease diarrhea.  It can improve bile flow from the gallbladder, helping with digestion of fats.  It may also ease inflammation and help activate digestive enzymes.
  • Respiratory Support – can thin mucus, loosen phlegm, and relieve a stuffy nose/congestion.  Can ease coughs – as it can relieve irritation in the throat (think menthol in cough drops!)
  • Nervous System Support – mint can both relax away stress and tension while also stimulating/improving focus and concentration.
  • Nutritious – mint contains the minerals calcium, magnesium, and potassium
  • It also freshens your breath!

How to enjoy mint:

  • Add fresh mint leaves to salad, salsa, fruit salad, deserts, drinks, and more!  One of my favorites is to add fresh mint leaves to sparkling water –  an easy refreshing and healthy summer drink 😊
    • Next time you make brownies – sprinkle fresh mint leaves on top before serving
  • Steep fresh or dried mint leaves in hot water for refreshing mint tea.  
    • Hot mint tea is one of the best ways to use mint for respiratory support.  Breathe in and enjoy the aroma (and steam) while you drink the tea.
  • Mint grows very easily in the garden!  I suggest growing it in a container or pot, as if not contained in can easily spread and take over your garden/yard.  I love growing different varieties of mint in my garden – it makes it very easy to have my own supply of mint year-round!  It will grow in the spring, summer, and into fall, when you’ll want to harvest and dry what’s left before winter.  Leave the roots and mint will return in the spring 😊
  • To dry fresh mint:  cut long sprigs, tie into bundles and hang upside down to dry.  Once dry, remove leaves and store in a glass jar or sealed plastic bag.


  • Mint is generally considered safe, but pregnant and nursing women should only use mint in small amounts.
  • Use caution if you have GERD or acid reflux, as peppermint can relax the muscles of the esophagus and worsen GERD symptoms

Smelling mint can decrease fatigue and improve focus and concentration

To dry;  cut long sprigs, tie into bundles, and hang upside down to dry.  Remove dried leaves and store in a glass jar or sealed plastic bag.

Disclaimer: Although I am a holistic nutritionist, I am not YOUR nutritionist.  All content and information is for informational and educational purposes only. Information provided is not intended as medical advice and is not a substitute for medical advice, diagnosis, or treatment.  Always seek the advice of your physician, nutritionist, or other qualified health care provider with any questions you may have regarding your health or any medical condition and before proceeding with any action pertaining to health-related issues.