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Food Percentage of DRI per 100 grams
vitamin C

Mint is a refreshing, mild herb full of antioxidants, minerals and vitamins. It’s a great source of iron, magnesium, calcium and vitamin A, C and B-complex. Spearmint has rounded green leaves whereas peppermint leaves are pointy. The flavor is very similar although peppermint is a bit more intense. Spearmint is the original plant, whereas peppermint is a hybrid between watermint and spearmint. There are over 20 different species of mint. Other than peppermint and spearmint, other herbs in the same family include Corsican mint, apple mint, water mint, curly mint and many more. 





Almonds, amaranth, apples, aubergine, avocado, banana, basil, beans, berries, buckwheat, cacao, cacao butter, cashews, cauliflower, chia seeds, chili, cilantro, coconut, coconut cream, coconut milk, coconut nectar, coconut oil, coconut kefir, coconut yogurt, cucumber, dill, fennel, fruit, garlic, grains, green beans, honey, lemon, lime, maca, mango, melons, nuts, nut m!lk, orange, pasta, peas, pistachios, quinoa, rice, rosemary, spinach, spirulina, sprouts, tarragon, vanilla, vegan feta, vegan labneh, vegan !ce cream, vinegar, watermelon, young coconut, zucchini noodles




You can find mint in both fresh, dried and as essential oil. The fresh leaves are vibrant and green and superior in both flavor and color compared to the dried. 


For making chocolate or candy, essential oil is best, but make sure it is food grade otherwise it is not suitable for consumption. 


Dried mint is commonly irradiated. Food irradiation is a processing and preservation technique wherefood is exposed to doses of radiation from infrared light, microwaves or electromagnetic waves. During this procedure, the herb will loose vitamins, minerals and antioxidants. Also, irradiation formstoxic chemicals such as benzene and toluene, chemicals known to cause cancer, stunted growth, and birth defects. The best way to avoid irradiated food is to buy organic. Organic dried mint leaves are available in health food shops and online. 





Dried mint and fresh mint can not be used interchangeably. Whenever possible, choose fresh mint since it’s a lot more flavorful. Fresh mint leaves are great in salads, dips, soups, pastas, pestos, dressings, sauces, drinks, desserts, baked goods, herb butters, fruit salads and more. Mint is best used raw or added at the end of cooking, as heat will diminish the flavor. Fresh mint is especially great for hot climates, adding a refreshing and cooling touch to a summery dish or beverage. Interestingly, it is not just imagination - mint actually has the ability to cool down the temperature in your mouth. If you have kids who are picky eaters avoiding all leafy greens like the plague, mint might be the one exception. Try making a green juice with apple, cucumber lime and mint. Or a strawberry mint slushy, blending frozen strawberries with honey and fresh mint. Another kid favorite is a green smoothie with banana, mint and almond m!lk.


Dried mint can be used for herbal tea infusions served hot or cold. Mint tea is great for calming nerves, relieving headaches and supporting digestion. You can also make mint potpourri by stuffing dried mint into a sachet and secure with a ribbon. Place under your pillow, in your closet or tuck inside your drawers.


When it come to chocolate, essential oil works best. Mint oil can also be used as a natural pest repellent. The essential oil contains natural insecticides known to repel pests including mosquitos, spiders and even rodents. 




If you prefer to wash your mint sprigs before storing, use cold water and spin them thoroughly dry with a salad spinner, then place the mint in a sealed container or zip-lock bag lined with a paper towel. The paper will absorb excess moisture which will extend the shelf life of the leaves. Store like this in the refrigerator for 1-2 weeks. To extend shelf life further, mint sprigs can be stored in a glass with the tip of the stems submerged in water, just like flowers in a vase. Then wrap the whole thing loosely in plastic and refrigerate for up to 3 weeks. 


You can also store the mint in a sealed zip-lock bag or airtight container in the freezer. Another option is to use the ice cube method. Remove the leaves and place in an ice cube tray either whole or chopped. Fill up with water and freeze. Add the mint ice cube directly to drinks, or thaw and remove the leaves before using. 


If you have an excessive amount of fresh mint, you can dry the leaves whole or chopped in a dehydrator. Remove the stems and spread the leaves on a dehydrator tray lined with a non-stick sheet. It’s a good idea to place a mesh screen on top to prevent the herbs from flying around. Dehydrate at 35°C (95°F) until all moisture is gone and the leaves are crunchy. Another option is to air-dry the mint sprigs by wrapping a bunch in paper tied with a string like a bouquet, and hanging it upside down in a dry room with good ventilation. Dried mint is best stored in a dark tinted glass jar in a cool, dark and dry pantry for up to 6 months. For longer shelf life, keep refrigerated. 



Mint comes with a wide range of health benefits. The oil inside the mint leaves is anti-microbial which means it can inhibit the growth of bacteria and fungus. This makes mint is especially soothing for the bowel, helping to calm digestive disorders such as IBS, ulcers, bloating, nausea and gas. 



Mint contains a substance called rosmarinic acidwhich is especially beneficial when it comes to respiratory issues such as bronchitis, asthma, sinus congestion, hay fever, colds, sore throats and allergies. 


Mint is also great for cognitive performance, improving memory and providing relief from headaches, anxiety and stress.Some like to apply mint oil topically to alleviate muscle pain, headaches and menstrual discomfort.


Mint is also known to increase blood circulation and metabolism. When our blood is moving and circulating rather than thick and stagnant it leads to weighloss, cleansing and healthy glowing skin. 





Greek mythology tells the saga of the married couple Queen Persephone and God Haides. Legend has it, Persephone was jealous of the affection Pluto was showing for a nymph named Minthe and cast a spell transforming her into a garden plant. Pluto was not able to reverse the spell, but did impart her leaves with a pleasant fragrance as a reminder of her affection.