Nutrition Spotlight – Rosemary

Fun fact about Rosemary – it’s in the same plant family as mint!

Benefits of Rosemary:

  • Rosemary is most known for the flavor it brings to food.  It’s native to the Mediterranean region, but is now grown around the world.
  • Powerful Antioxidant – full of multiple compounds that work together to provide anti-inflammatory and numerous other health benefits
  • Can increase circulation and improve blood flow to the brain – which can improve neurological health and boost memory.  Smell some rosemary next time your brain needs a little boost 😊
    • Another fun fact:  students in Greece burn rosemary in their homes the night before exams!
  • In some studies, rosemary also shows antimicrobial properties and may support balanced blood sugar!
  • Other traditional uses for rosemary included using it as a skin remedy, for poor circulation, anxiety, and headaches.
  • Nutritional benefits – rosemary contains protein, fat, and fiber – wow!  And, it contains multiple vitamins and minerals – including vitamins A, B, and C as well as calcium.  In 1 tablespoon of rosemary, you get 1.5g of fiber and 42g of Calcium – not bad for an herb/spice!

How to enjoy rosemary:

  • Rosemary’s flavor profile works well in both sweet and savory foods – experiment to see how you like it best!  I’ve included a couple recipes to get you started 😊
  • Rosemary can be used fresh or dry.  Using fresh rosemary will add more flavor to foods than the dried herb.
    • Fresh rosemary can be stored in the fridge for up to a week or frozen for up to 3 months
  • Due to rosemary’s powerful antioxidant power, it’s best used when cooking foods (especially proteins) on high heat (BBQ, searing, roasting).  Rosemary can help prevent the development of HCA’s (heterocyclic amines) that can build up on meat when cooking at high temperatures. HCA’s are a suspected carcinogen, so adding rosemary to meat before cooking can be both protective AND flavorful!
  • Smelling rosemary – It’s aroma can help relieve stress and anxiety and improve focus – some also say it’s great for headache relief.
    • Break off a leaf and inhale or purchase rosemary oil and use in a diffuser
  • Rosemary can also be added to teas (or enjoyed on it’s own as a tea).  Add 1 tsp dried rosemary leaves to 1 cup of hot water or tea.


Rosemary oil is very concentrated and can be harmful if ingested.  Use only for aromatherapy or under the supervision of a qualified practitioner.

This content is for educational purposes only. It is not meant to treat, diagnose, prevent, or cure any disease or condition. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.

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.