Food GuidesHerbs & Plants

Fresh Herbs Guide

Herbs are the best source of health-promoting phytochemicals. They have a healing capacity. Herbs help in the prevention as well as treatment of the diseases. Some herbs with potent healing power are easily available. These should be used in the fresh form as part of the food.

Commonly available herbs include coriander, basil, mint, parsley, curry leaves and dill leaves. Besides, fennel green, giloy leaves, hyssop, oregano, moringa and rosemary are also available in some part of the world.

Fresh herbs have strong antioxidant, anticancer, anti-mutagenic, neuroprotective, cardioprotective, renal protective and anti-inflammatory properties. These herbs help to preserve health by protective actions. These herbs also boost immunity.

Key Recommendation

  1. Variety: Include a variety of fresh herbs in your diet. Choose at least 2 types of different herbs every day.
  2. Fresh: These herbs should be fresh. Consume within 3-5 days after picking up from the garden or purchasing from the vegetable market.
  3. Green: Use green leaves of these herbs as a part of the food.

Fresh Herbs Categories

There are two categories (group) of fresh herbs:

Essential Herbs (Group 1)

Essential herbs include all varieties of basil, coriander and mint.

  1. Basil (all types).
    • African Blue Basil
    • Camphor Basil (Kapuri Tulsi) – Ocimum kelimandscharium
    • Cardinal Basil
    • Cinnamon Basil
    • Clove basil or African basil (Ram Tulsi) – Ocimum gratissimum
    • Genovese Basil (Italian basil)
    • Greek Basil
    • Green Ruffles Basil
    • Hoary basil (Shweta Tulsi) – Ocimum canum
    • Holy Basil (Vishnu Tulsi) – Ocimum sanctum
    • Lemon Basil
    • Lettuce Basil
    • Lime Basil
    • Purple Basil
    • Spicy Globe Basil
    • Summerlong Basil
    • Sweet Basil or French Basil (Van Tulsi) – Ocimum bacilicum
    • Thai Sweet Basil
  2. Coriander or Cilantro – Coriandrum sativum.
  3. Mint (all types)
    • Apple mint
    • Orange mint
    • Peppermint
    • Pineapple Mint
    • Spearmint

These herbs are essential. Coriander, basil and mint should be in your regular diet. You can choose both green herbs from this group if available. If these herbs are unavailable due to season or country, you should use other herbs listed in the recommended group.

Recommended Herbs (Group 2)

  • Curry leaves.
  • Culantro (long coriander, mexican coriander) – Eryngium foetidum
  • Dill leaves.
  • Fennel (green).
  • Fenugreek leaves.
  • Giloy.
  • Hyssop.
  • Moringa.
  • Oregano.
  • Parsley.
  • Rosemary.
  • Vietnamese cilantro – Persicaria odorata

Recommended Servings

The green leaves of these herbs are a very important part of the healing diet. Due to protective and healing benefits, herbs are also an essential part of dietary guidelines.

Standard Serving Size

Form1 Serving Size equal to:
Chopped Herbs15 grams
Herbs Paste15 grams
Chutney (without salt)15 grams

Recommended Daily Amount

Age Group (In Year)Recommended Daily Amount
1-21/6 serving (2.5 g)
2-31/3 serving (5 g)
4-8½ serving (7.5 g)
9-11¾ serving (11.25 g)
12-131 serving (15 g)
15-181 ½ serving (22.5 g)
19-502 servings (30 g)
51-701 ½ serving (22.5 g)
70+1 serving (15 g)
Pregnant1 ½ serving (22.5 g)
Lactating1 ½ serving (22.5 g)

Fresh Herbs in Pregnancy

Fresh herbs are also important during pregnancy. Pregnant women should take coriander daily and mint and basil every week.

The half of servings should be from coriander. The remaining half should be from other herbs including mint, basil, fennel green, parsley, dill leaves, giloy leaves, moringa leaves etc.

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Dr. Jagdev Singh

Dr. Jagdev Singh (B.A.M.S., M. Sc. in Medicinal Plants) is an Ayurvedic Practitioner and Herbalist. He has successfully treated thousands of patients with Ayurveda (including Herbal Ayurvedic Medicine and Ayurvedic Diet). Ayur Times is an initiative of his efforts to bring quality information on Indian Medicine with the highest level of relevancy and scientific evidence.

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