10 Health Benefits of Marjoram, Description, and Side Effects

March 28, 2024 by Lauro Braganza

Discover the hidden gem of the herb world – marjoram! This versatile and flavorful herb is a culinary delight and boasts an impressive array of health benefits. Whether you want to add flavor to your dishes or improve your overall well-being, marjoram has got you covered. In this blog post, we’ll delve into marjoram’s medicinal and health benefits, exploring its description, nutritional value, and some cautionary notes. So please sit back, relax, and let’s examine the incredible benefits that marjoram has to offer!

What is Marjoram

Marjoram (Origanum majorana) is a perennial herb in the mint family (Lamiaceae). It is native to the Mediterranean region and western Asia but is now cultivated in many parts of the world.

Scientific name: Origanum majorana
Other names: Sweet marjoram, knotted marjoram, pot marjoram
Description: Marjoram is a bushy plant that grows 1-2 feet tall. The leaves are oval and have a smooth, slightly hairy texture. The flowers are small and white or pink.
Appearance: Marjoram has a strong, sweet, and slightly minty flavor. The leaves are a light green, and the flowers are white or pink.
Habitat: Marjoram is a sun-loving plant that prefers well-drained soil. It can be grown indoors or outdoors.
Taste: Marjoram has a warm, sweet, and slightly bitter flavor. It is often used to flavor soups, stews, sauces, and vegetables.
Size: Marjoram plants can grow up to 2 feet tall.
Color: Marjoram leaves are a light green color, and the flowers are white or pink.
Seeds: Marjoram seeds are tiny and brown. They are typically planted in the spring or fall.
Other characteristics: Marjoram is a popular herb for its culinary and medicinal uses. It is also a good source of vitamins A and C.

Here are some other characteristics of marjoram:

It is a cold-sensitive plant and does not tolerate frost well.
It is a good companion plant for tomatoes, peppers, and eggplants.
It can be propagated from seeds, cuttings, or divisions.
It is a member of the mint family, which means it contains essential oils that can be used for aromatherapy.

Marjoram is a versatile herb that can be used in many different ways. It is a popular addition to Mediterranean cuisine and is also used in traditional medicine. Marjoram is a great choice if you are looking for a flavorful and aromatic herb to add to your cooking.

Marjoram Nutrition Per 100g

Marjoram is a popular herb used in cooking, and it can be used fresh or dried. Here is the approximate nutritional information for marjoram per 100 grams:

Calories: 271 kcal
Protein: 12.7 grams
Carbohydrates: 60.6 grams
Dietary Fiber: 40.3 grams
Sugars: 4.9 grams
Fat: 7 grams
Vitamins and Minerals:
- Vitamin A: 8064 IU (161% of the Daily Value)
- Vitamin C: 51.4 mg (86% of the Daily Value)
- Vitamin K: 621.7 mcg (777% of the Daily Value)
- Calcium: 1997 mg (200% of the Daily Value)
- Iron: 82.7 mg (459% of the Daily Value)
- Magnesium: 270 mg (68% of the Daily Value)
- Potassium: 1522 mg (43% of the Daily Value)

Take note that these values can vary slightly depending on factors such as the growing conditions and freshness of the herb. Marjoram is a good source of vitamins and minerals, particularly vitamin K and iron. It is low in calories and fat but contains significant dietary fiber. Remember that when using marjoram in recipes, you typically use it in small quantities, so the actual nutritional impact on a dish may be minimal.

Medicinal and Health Benefits of Marjoram

Marjoram (Origanum majorana) is a popular culinary herb and has several potential medicinal and health benefits thanks to its rich nutritional profile and various bioactive compounds. Here are some of the possible health benefits of marjoram:

Digestive Aid: Marjoram has traditionally been used to relieve digestive issues, including indigestion, bloating, and gas. It can help relax the digestive tract muscles and reduce spasms, which may alleviate discomfort.
Anti-Inflammatory Properties: The compounds in marjoram, such as flavonoids and terpenes, have anti-inflammatory properties. Consuming marjoram may help reduce inflammation, which is associated with various chronic diseases.
Antioxidant Effects: Marjoram contains antioxidants like rosmarinic acid and quercetin, which can help neutralize harmful free radicals in the body. This may reduce oxidative stress and lower the risk of chronic diseases.
Antibacterial and Antifungal: Marjoram possesses natural antibacterial and antifungal properties, which can help prevent or treat infections, both internally and externally.
Respiratory Health: Marigold tea’s steam or essential oil in a diffuser may help relieve respiratory issues like coughs, congestion, and asthma symptoms due to its anti-inflammatory and antimicrobial properties.
Pain Relief: When applied topically as an oil or ointment, Marjoram may have mild analgesic (pain-relieving) effects, making it potentially helpful for minor aches and pains.
Stress and Anxiety Reduction: Aromatherapy using marjoram essential oil is believed to have calming and stress-reducing effects. It may help promote relaxation and improve mood.
Menstrual Pain Relief: Marjoram can help relieve menstrual cramps and discomfort when used as a tea or applied topically as an oil. Its muscle-relaxant properties are thought to be responsible for this effect.
Heart Health: Some compounds in marjoram may contribute to cardiovascular health by helping to lower blood pressure and improve circulation. However, more research is needed in this area.
Diabetes Management: Marjoram may help regulate blood sugar levels and improve insulin sensitivity. Some studies suggest it could benefit people with diabetes, but further research is required.

While marjoram has these potential health benefits, it should not replace medical treatment or advice from a healthcare professional. If you have specific health concerns or conditions, it’s advisable to consult with a healthcare provider before using marjoram or any other herbal remedy as a treatment. Additionally, individual responses to herbs can vary, so it’s essential to use them in moderation and be aware of potential allergies or adverse reactions.

Side Effects and Disadvantages of Marjoram

Marjoram has numerous health benefits, but like any other herb or spice, it has some potential side effects and disadvantages. Before incorporating marjoram into your diet or using it medicinally, it’s essential to be aware of these.

1. Allergic Reactions: Some individuals may be allergic to marjoram, especially if they are allergic to other plants in the Lamiaceae family, such as basil or mint. Symptoms of an allergic reaction can include skin rashes, itching, swelling, and difficulty breathing. If you experience any of these symptoms after consuming marjoram, discontinue use immediately and seek medical attention.

2. Blood Pressure Regulation: Marjoram has been found to lower blood pressure levels in some people. While this can be beneficial for those with high blood pressure, individuals with low blood pressure should exercise caution when consuming marjoram as it may further decrease their blood pressure levels.

3. Pregnancy and Breastfeeding: The safety of consuming large amounts of marjoram during pregnancy and breastfeeding is unknown. Pregnant women and nursing mothers should consult with a healthcare professional before including marjoram in their diet or using it medicinally.

4. Gastrointestinal Issues: In some cases, excessive consumption of marjoram may cause gastrointestinal problems such as stomach upset, diarrhea, or nausea. If you experience digestive discomfort after consuming marjoram-infused dishes or supplements containing concentrated herb forms, reduce your intake or avoid it altogether.

How to Cook and Consume Marjoram

Marjoram is a versatile herb used in various forms to flavor your dishes or as an herbal remedy. Here are several ways to cook and consume marjoram:

Fresh Marjoram:
- Use fresh marjoram leaves as a garnish for salads, soups, and main dishes.
- Mix chopped fresh marjoram with other herbs and olive oil to create a flavorful herb marinade for meats or vegetables.
- Incorporate fresh marjoram into homemade salad dressings.
Dried Marjoram:
- Dried marjoram can be used like fresh marjoram but with a more concentrated flavor.
- Add dried marjoram to sauces, stews, and casseroles for extra flavor.
- Sprinkle dried marjoram on roasted or grilled vegetables.
Marjoram Tea:
- Stepping fresh or dried marjoram leaves in hot water for about 5-10 minutes to make marjoram tea.
- You can enjoy it plain or sweeten it with honey. Marjoram tea is known for its soothing properties and may help with digestion and relaxation.
Marjoram Juice:
- To create a unique herbal juice, you can blend fresh marjoram leaves with other ingredients like fruits and vegetables.
- Add a small amount of marjoram to green or vegetable juices for flavor.
Marjoram Oil:
- Marjoram essential oil is potent and should be used sparingly. It can be used in aromatherapy by adding a few drops to a diffuser to promote relaxation.
- Diluted marjoram oil can be used for massage to relieve muscle tension and pain.
- Use marjoram oil in culinary applications by adding a drop to salad dressings, marinades, or soups for flavor.
Marjoram Tincture:
- A marjoram tincture is an alcohol-based extract of the herb. It can be taken in small doses (usually a few drops) and is often used for potential health benefits, such as digestive support or relaxation.
- Tinctures are typically prepared by herbalists or purchased from herbal stores.
Cooking with Marjoram:
- Marjoram pairs well with various dishes, especially those containing tomatoes, meats (particularly lamb and poultry), and vegetables.
- Add marjoram to pasta sauces, pizza, and Mediterranean dishes.
- Sprinkle it on roasted or grilled chicken or fish.
- Mix marjoram with butter and use it as a topping for cooked vegetables.

Remember that marjoram’s flavor can be quite strong, so start with a small amount and adjust to taste. Whether using it for culinary purposes or herbal remedies, marjoram can add a delightful and aromatic touch to your dishes and beverages.

The Bottom Line

Marjoram is not just a herb that adds flavor to your dishes; it also offers numerous health benefits. From boosting immunity to promoting digestion, marjoram has been used as a medicinal herb for centuries. Its rich nutritional profile makes it an excellent addition to your diet.

However, marjoram should be consumed in moderation like any other herb or supplement. Excessive intake may lead to certain side effects and interactions with medications. It’s always recommended to consult with a healthcare professional before incorporating marjoram into your routine.

Whether you use fresh marjoram in your recipes, steep it as a tea, or enjoy its essential oil for aromatherapy purposes, this versatile herb can enhance the taste and overall wellness of your meals.

So, explore how you can incorporate marjoram into your cooking and daily routine. Embrace the natural goodness that this humble herb has to offer!