Mint is the name for over a dozen plant species, including peppermint and spearmint, that belong to the genus Mentha.
These plants are particularly known for the cooling sensation they impart. They can be added to foods in both fresh and dried forms.
Mint is a popular ingredient in several foods and beverages, ranging from teas and alcoholic drinks to sauces, salads and desserts.
While eating the plant offers some health benefits, research shows that several of mint’s health benefits come from applying it to the skin, inhaling its aroma or taking it as a capsule.
This article takes a closer look at eight science-based health benefits of mint.
While not typically consumed in large quantities, mint does contain a fair amount of nutrients.
In fact, just under 1/3 cup or half an ounce (14 grams) of spearmint contains:
- Calories: 6
- Fiber: 1 gram
- Vitamin A: 12% of the RDI
- Iron: 9% of the RDI
- Manganese: 8% of the RDI
- Folate: 4% of the RDI
Because of its dynamic flavor, mint is often added to recipes in small amounts, so consuming even 1/3 cup may be difficult. However, it’s possible you may come close to this amount in some salad recipes that include mint among the other ingredients.
Mint is a particularly good source of vitamin A, a fat-soluble vitamin that is critical for eye health and night vision
It is also a potent source of antioxidants, especially when compared to other herbs and spices. Antioxidants help protect your body from oxidative stress, a type of damage to cells caused by free radicals
SUMMARYAlthough not typically consumed in large quantities, mint contains fair amounts of several nutrients and is an especially good source of vitamin A and antioxidants.
Irritable bowel syndrome (IBS) is a common digestive tract disorder. It is characterized by digestive symptoms like stomach pain, gas, bloating and changes in bowel habits.
Although treatment for IBS often includes dietary changes and taking medications, research shows that taking peppermint oil as an herbal remedy might also be helpful.
Peppermint oil contains a compound called menthol, which is thought to help alleviate IBS symptoms through its relaxing effects on the muscles of the digestive tract
A review of nine studies including over 700 patients with IBS found that taking peppermint oil capsules improved IBS symptoms significantly more than placebo capsules
One study found that 75% of patients who took peppermint oil for four weeks showed improvements in IBS symptoms, compared to 38% of the patients in the placebo group
Notably, nearly all research showing IBS symptom relief used oil capsules rather than raw mint leaves.
SUMMARYIBS is a common digestive disorder. Several studies have shown that taking peppermint oil capsules improved the symptoms of IBS patients.
Mint may also be effective at relieving other digestive problems such as upset stomach and indigestion.
Indigestion may occur when food sits in the stomach for too long before passing into the rest of the digestive tract.
Multiple studies have shown that food passes through the stomach quicker when people take peppermint oil with meals, which could relieve symptoms from this type of indigestion
A clinical study in people with indigestion showed that a combination of peppermint oil and caraway oil taken in capsules had effects similar to medications used to treat indigestion. This helped improve stomach pain and other digestive symptoms (
Similar to IBS, studies highlighting mint’s ability to relieve indigestion used peppermint oil rather than fresh or dried leaves.
SUMMARYSeveral studies have shown that peppermint oil can speed up how quickly food moves through the stomach, relieving digestive symptoms associated with indigestion.
In addition to ingesting mint, there are claims that inhaling the aroma of essential oils from the plant could provide health benefits, including improved brain function.
One study including 144 young adults demonstrated that smelling the aroma of peppermint oil for five minutes prior to testing produced significant improvements in memory
Another study found that smelling these oils while driving increased alertness and decreased levels of frustration, anxiety and fatigue (12).
However, not all studies agree that peppermint oil could benefit brain function. One study found that although the aroma of the oil was invigorating and led to less fatigue, it had no effect on brain function (13).
More research is needed to help understand how it may work and investigate whether peppermint does, in fact, improve brain function.
SUMMARYSome studies show that smelling the aroma of peppermint oil may improve memory and alertness, while other studies show no effect. More research is needed to further understand the effects of mint on brain function.
Breastfeeding mothers commonly experience sore and cracked nipples, which can make breastfeeding painful and difficult.
Studies have shown that applying mint to the skin can help relieve pain associated with breastfeeding.
In these studies, breastfeeding mothers applied various forms of mint to the area around the nipple after each feeding. Typically, they used an essential oil on its own or mixed with gel or water.
One study showed that applying peppermint water after breastfeeding was more effective than applying expressed breast milk in preventing nipple and areola cracks, which resulted in less nipple pain
Another study similarly showed that only 3.8% of mothers who applied a peppermint gel experienced nipple cracks, compared to 6.9% of those who used lanolin and 22.6% of those who used a placebo
Furthermore, an additional study showed that both the pain and severity of nipple cracks decreased in mothers who applied menthol essential oil after each feeding
SUMMARYApplying mint essential oils in various forms appears to be effective in preventing and treating nipple cracks and pain typically associated with breastfeeding.
Many over-the-counter cold and flu treatments contain menthol, a primary compound in peppermint oil.
Many people believe menthol is an effective nasal decongestant that can get rid of congestion and improve airflow and breathing.
However, multiple studies show that menthol has no decongestant function. That being said, research also shows that menthol can subjectively improve nasal breathing.
This means that although menthol doesn’t work as a decongestant, it can make people feel like they are breathing through their nose easier.
This is likely to provide at least some relief to those affected by a cold or the flu.
SUMMARYAlthough menthol does not function as a nasal decongestant, it can provide some relief to cold and flu symptoms by subjectively improving breathing through the nose.
