Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health


Spearmint has a refreshing, slightly sharp taste. It is used to season and garnish a variety of dishes. Green mint tea is also used as a natural remedy.
68/26/06  LA:ALA

Fresh spearmint is used to prepare teas, season sauces, and garnish a variety of dishes. The tea is very healthy and can be enjoyed on a daily basis. It also helps alleviate gastrointestinal problems.

General information:

From Wikipedia: “Spearmint, or spear mint (Mentha spicata) (also known as Mentha viridis) is a species of mint native to much of Europe and Asia (Middle East, Himalayas, China etc.), and naturalized in parts of northern and western Africa, North America, and South America, as well as various oceanic islands.


Spearmint grows well in nearly all temperate climates. Gardeners often grow it in pots or planters due to its invasive, spreading rhizomes. The plant prefers partial shade, but can flourish in full sun to mostly shade. Spearmint is best suited to loamy soils with abundant organic material.
Spearmint leaves can be used fresh, dried, or frozen. They can also be preserved in salt, sugar, sugar syrup, alcohol, or oil. The leaves lose their aromatic appeal after the plant flowers. It can be dried by cutting just before, or right (at peak) as the flowers open, about one-half to three-quarters the way down the stalk (leaving smaller shoots room to grow). Some dispute exists as to what drying method works best; some prefer different materials (such as plastic or cloth) and different lighting conditions (such as darkness or sunlight).

Oil uses:

Spearmint is used for its aromatic oil, referred to as oil of spearmint. The most abundant compound in spearmint oil is R-(–)-carvone, which gives spearmint its distinctive smell. Spearmint oil also contains significant amounts of limonene, dihydrocarvone, and 1,8-cineol. Unlike oil of peppermint, oil of spearmint contains minimal amounts of menthol and menthone. It is used as a flavoring for toothpaste and confectionery, and is sometimes added to shampoos and soaps.
Used as a fumigant, spearmint essential oil is an effective insecticide against adult moths.
John Gerard's Herbal (1597) states that: "It is good against watering eyes and all manner of break outs on the head and sores. It is applied with salt to the biting of mad dogs," and that "They lay it on the stinging of wasps and bees with good success." He also mentions that "the smell rejoice the heart of man", for which cause they used to strew it in chambers and places of recreation, pleasure and repose, where feasts and banquets are made.


The cultivar Mentha spicata 'Nana', the nana mint of Morocco, possesses a clear, pungent, but mild aroma, and is an essential ingredient of Moroccan tea.
Spearmint is an ingredient in several mixed drinks, such as the mojito and mint julep. Sweet tea, iced and flavored with spearmint, is a summer tradition in the Southern United States.

Health effects:

In preliminary research, spearmint essential oil showed potential for antifungal activity against food poisoning pathogens and had no evidence of mutagenicity in the Ames test.

Nutritional Information per 100g 2000 kCal
Energy 44 kcal2.2%
Fat/Lipids 0.73 g1.0%
Saturated Fats 0.19 g1.0%
Carbohydrates (inc.dietary fiber) 8.4 g3.1%
Sugars n/a
Fiber 6.8 g27.2%
Protein (albumin) 3.3 g6.6%
Cooking Salt (Na:30.0 mg)76 mg3.2%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
MinIron, Fe 12 mg85.0%
MinManganese, Mn 1.1 mg56.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 105 µg53.0%
VitVitamin A, as RAE 203 µg25.0%
ElemCalcium, Ca 199 mg25.0%
MinCopper, Cu 0.24 mg24.0%
ElemPotassium, K 458 mg23.0%
ProtTryptophan (Trp, W) 0.05 g20.0%
ElemMagnesium, Mg 63 mg17.0%
VitVitamin C (ascorbic acid) 13 mg17.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.34 g17.0%
Linoleic acid; LA; 18:2 omega-6 0.05 g1.0%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.05 g20.0%
Threonine (Thr, T) 0.14 g15.0%
Isoleucine (Ile, I) 0.14 g11.0%
Phenylalanine (Phe, F) 0.17 g11.0%
Leucine (Leu, L) 0.25 g10.0%
Valine (Val, V) 0.16 g10.0%
Lysine (Lys, K) 0.14 g8.0%
Methionine (Met, M) 0.05 g5.0%

Vitamins 2000 kCal
Folate, as the active form of folic acid (née vitamin B9 and B11) 105 µg53.0%
Vitamin A, as RAE 203 µg25.0%
Vitamin C (ascorbic acid) 13 mg17.0%
Riboflavin (vitamin B2) 0.18 mg13.0%
Vitamin B6 (pyridoxine) 0.16 mg11.0%
Thiamine (vitamin B1) 0.08 mg7.0%
Niacin (née vitamin B3) 0.95 mg6.0%
Pantothenic acid (vitamin B5) 0.25 mg4.0%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Calcium, Ca 199 mg25.0%
Potassium, K 458 mg23.0%
Magnesium, Mg 63 mg17.0%
Phosphorus, P 60 mg9.0%
Sodium, Na 30 mg4.0%

Essential trace elements (micronutrients) 2000 kCal
Iron, Fe 12 mg85.0%
Manganese, Mn 1.1 mg56.0%
Copper, Cu 0.24 mg24.0%
Zinc, Zn 1.1 mg11.0%