Oregano adds flavor to savory dishes. It may also have health benefits due to its anti-inflammatory, antioxidant, and antimicrobial properties. However, further research is necessary.
Oregano is an herb from the mint, or Lamiaceae family. People have used it for thousands of years to add flavor to dishes and to help treat health conditions. It features in the Mediterranean diet.
There are different types of oregano, but the most common type is Oregano vulgare, also known as Spanish thyme and wild marjoram.
This article discusses the potential health benefits and risks of oregano, its nutritional content, and tips for cooking with it. The article also answers some common questions about oregano.
There is limited research into the medicinal uses of oregano.
Additionally, most research into oregano uses oregano extract or oregano essential oil. This is not the same as fresh or dried oregano leaves that people typically use in cooking.
People may use oregano oil in cooking, but they should never ingest oregano essential oil as it can be toxic.
- phenolics, which may perform antimicrobial, antioxidant, anticancer, and anti-inflammatory activities
- terpenes
- flavonoids
- sterols
tannins , which have antioxidant properties
Dietary antioxidants help the body eliminate free radicals, which are substances that result from natural processes and environmental stresses. A buildup of free radicals can trigger oxidative stress, which can lead to cell damage that
Antimicrobial properties
The main components of oregano essential oil are carvacrol and thymol. These may have antimicrobial properties.
In a 2019 laboratory study, carvacrol and thymol prevented various strains of Staphylococcus aureus (S. aureus) bacteria from developing in meat and dairy products, suggesting that it could help control bacterial growth in foods. However, further research into the topic is necessary.
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While these tests indicate that compounds in oregano may have antimicrobial properties, it does not mean that eating oregano will prevent infections.
Anti-inflammatory properties
A 2020 study found that oregano essential oil may have anti-inflammatory and wound-healing activity in human keratinocytes. Keratinocytes are a type of skin cell that helps protect the outer layer of skin from infection and environmental damage.
However, it should be noted that this was an in-vitro study, so the findings may not be replicable outside of a laboratory setting.
Anticarcinogenic properties
Some of the chemical components in oregano may have anticarcinogenic (anticancer) properties.
A 2021 systematic review found that carvacrol and thymol displayed antitumor and antiproliferative activity through several signaling pathways. Antitumor describes activity that stops the growth of tumors. Antiproliferative describes activity that stops or suppresses cell growth, particularly malignant (cancerous) cell growth.
However, the authors noted that further large-scale high quality studies into this topic are needed, including studies establishing potential toxicity risks and safe dosages. The majority of previous studies are in vitro, so their findings may not be applicable outside of a laboratory setting.
Learn about the link between diet and cancer.
Anti-diabetic properties
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Similarly, some older rodent studies have suggested that compounds in oregano may help manage diabetes. However, findings from animal studies are not always applicable to humans.
Authors of an
- improve insulin resistance
- regulate the expression of genes that affect fat and carbohydrate metabolism
- restore damaged liver and kidney tissues
They noted that some people already use oregano leaves and oil to manage high blood sugar levels.
In 2015, researchers found that an extract of oregano improved type 1 diabetes in mice. They suggested this could be due to oregano’s antioxidant properties, its effect on the immune system, and its ability to prevent cell death.
Managing stress
Rodent studies have suggested that oregano may improve stress-related behavior. However, further research is necessary to determine if these findings apply to humans.
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Similarly, in 2018,
After 14 days, depressive symptoms caused by CUS improved in rats that received the oregano treatment. The study authors concluded that oregano might relieve stress-related behavior.
There are many types of oregano, and the antioxidant and nutrient content can vary widely.
The table below shows some of the nutrients in one teaspoon (tsp), or
It also shows how much an adult needs of each nutrient, according to the
| Nutrient | Amount | Recommended dietary allowance for adults |
|---|---|---|
| Energy (calories) | 2.7 | 1,600 to 2,400 |
| Carbohydrate (g) | 0.7 | 130 |
| Fiber (g) | 0.4 | 22 to 34 |
| Calcium (milligrams [mg]) | 16.0 | 1,000 to 1,300 |
| Phosphorus (mg) | 1.5 | 700 to 1,250 |
| Potassium (mg) | 12.6 | 2,600 to 3,400 |
| Folate (mcg, DFE) | 2.4 | 400 |
Examples of antioxidants in the oregano herb include:
Oregano, as an herb, oil, or supplement, is likely to be safe for most people.
However, people should:
- Ask their doctor before starting any supplement, especially if they are taking other medications or have a medical condition.
- Avoid oregano products for 2 weeks before surgery, as it can increase the risk of bleeding.
- Dilute essential oils before use, either with a carrier oil, such as olive oil, or in water, as for a steam bath. The concentration of oregano oil should be no more than 1%, or skin irritation may occur.
It can be dangerous to swallow essential oils or apply them to the skin. People should check the correct way to use each product to prevent toxicity.
Oregano may affect the body’s ability to absorb copper, iron, and zinc. It may also lower blood sugar and slow blood clotting, which increases the risk of bleeding.
People with an allergy to plants belonging to the Lamiaceae family, which include oregano, basil, lavender, mint, and sage, should take care, as they may also develop an allergic reaction to oregano.
Pregnant people should also take care when using oregano, as large amounts may cause miscarriage. Similarly, nursing individuals should avoid consuming large amounts of oregano.
Unless someone is allergic to oregano, none of the other risks above apply to dried or fresh oregano leaves used in cooking as an herb.
The leaves can be used dry or fresh to add a “Mediterranean” flavor to a range of dishes.
It pairs well with tomato and often features in pizzas and pasta sauces.
People also add it to:
- baked goods
- vegetable dishes
- legumes, such as lentils and chickpeas
- fish
- chili dishes
Here are some tips for adding it to food:
- While cooking, sprinkle meat like chicken with oregano for flavor.
- Use it in marinades or stuffings.
- Chop and mix into bread or pizza dough for an herby flavor.
- Add fresh oregano leaves to a salad.
- Sprinkle onto slices of mozzarella cheese and tomato, and drizzle with olive oil.
To moderate the flavor, try the following:
- Add toward the end of the cooking process for maximum flavor.
- Chop, crush, or grind the leaves to release more flavor.
- Start with a small amount and scale up, as too much can make the food bitter.
If a recipe asks for one tsp of dried oregano, this is equivalent to one tbsp of fresh oregano.
Oregano can be bought dried or fresh in grocery stores. It can also be grown in a pot on a windowsill, balcony, or garden. It is a perennial, which means it can grow back year after year.
Can people put drops of oregano oil in food?
Yes, people can consume oregano oil. There is no standard dose for oregano oil, but adding a few drops to food after cooking is likely to be safe. Mix the drops into the food well before eating.
However, oregano oil is not the same as oregano essential oil. People should not put oregano essential oil in food.
Who should not use oregano?
Individuals with an allergy to plants belonging to the Lamiaceae family should consider avoiding oregano.
Additionally, pregnant and breastfeeding people should avoid taking large amounts of oregano.
Oregano is a common ingredient in savory Mediterranean dishes. Research suggests that it may have antimicrobial, antioxidant, anticancer, and anti-inflammatory activities.
However, studies into the effects of oregano are limited, and further large-scale high quality research is necessary to confirm previous findings.
People should always speak with a doctor before using oregano for medicinal purposes.