Peppermint 101: Nutrition, Benefits, How To Use, Buy, Store | Peppermint: A Complete Guide

What is Peppermint

Peppermint is a unique type of mint plant that you might be familiar with because of its strong, refreshing smell and taste. It’s actually a mix between watermint and spearmint. Have you ever smelled a peppermint leaf? It has that cool, minty scent that can instantly make you feel more awake and refreshed.

Taste and Smell: When you taste peppermint, you get a cool, slightly sweet flavor that comes from something called menthol, which is found in high amounts in the leaves.

Cooking with Peppermint: People love using peppermint to add flavor to all kinds of food and drinks. You’ll find it in candies, chocolates, teas, and even in toothpaste and chewing gum.

Feeling Better with Peppermint: Peppermint isn’t just for cooking, though. It’s been used for a long time to help with things like indigestion, gas, and bloating. Some people even use peppermint oil on their skin to help with headaches or muscle pain because of its cooling effect.

Peppermint in Everyday Life: You might also find peppermint in things like shampoos, soaps, and lotions because it has this refreshing and invigorating quality.

Growing Peppermint: If you’re thinking about growing peppermint at home, it’s pretty easy! It likes cool weather and well-drained soil. You can plant it from cuttings or by dividing its roots.

A Word of Caution: While peppermint is generally safe for most people, it’s always a good idea to talk to a healthcare provider before using it for any health issues, especially if you’re pregnant, nursing, or taking medications.

I remember when I was a kid, my grandma would always give me a cup of peppermint tea when my stomach felt funny. It always seemed to help settle things down, and the warm, minty flavor was comforting too.

So, the next time you see or smell peppermint, remember all the ways this amazing plant can add a little freshness to your life!

Other Names of Peppermint

Peppermint is known by several other names, including:

1. Mentha × piperita
2. Brandy mint
3. Balm mint
4. Lamb mint
5. Brandi mint
6. Green mint
7. Menta de Castilla (Spanish)
8. Menta piperita (Italian)
9. Pfefferminze (German)
10. Poivre d’eau (French)

These are just a few of the other names you might come across for peppermint, depending on the region or language.

Nutritional Value of Peppermint

Here’s the approximate nutritional value of fresh peppermint per 100 grams:

Nutrient	Amount
Calories	70
Protein	3.75 g
Carbohydrates	14.79 g
– Dietary Fiber	8 g
Fat	0.94 g
– Saturated Fat	0.226 g
– Monounsaturated Fat	0.262 g
– Polyunsaturated Fat	0.162 g
Cholesterol	0 mg
Sodium	31 mg
Potassium	569 mg
Calcium	243 mg
Iron	5.08 mg
Magnesium	80 mg
Phosphorus	73 mg
Zinc	1.11 mg
Vitamin C	31.8 mg
Vitamin A	424 IU
Vitamin E	3.75 mg
Vitamin K	164 µg

Please note that these values are approximate and can vary based on factors such as the specific variety of peppermint and growing conditions.

Benefits of Peppermint

Peppermint offers a range of potential health and wellness benefits due to its unique combination of vitamins, minerals, and active compounds like menthol. Here are some of the benefits of peppermint:

Digestive Health

• Relieves Indigestion: Peppermint has long been used to help relieve symptoms of indigestion, including bloating, gas, and stomach cramps. The menthol in peppermint can help to relax the muscles of the gastrointestinal tract, which may reduce spasms and discomfort.

Oral Health

• Freshens Breath: The antibacterial properties of peppermint can help to freshen breath and kill harmful bacteria in the mouth.
• Dental Care: Peppermint is a common ingredient in oral hygiene products like toothpaste and mouthwash due to its refreshing flavor and potential benefits for oral health.

Respiratory Health

• Relieves Cough and Congestion: Peppermint’s soothing and cooling properties can help to relieve coughs and congestion. It is often used in over-the-counter cold and flu remedies for its decongestant and expectorant effects.

Pain Relief

• Muscle Relaxant: Peppermint oil applied topically may help to relieve muscle pain and tension due to its cooling and analgesic properties.
• Headache Relief: Some people find that inhaling peppermint oil or applying it to the temples can help to relieve tension headaches and migraines.

Skin and Hair Care

• Cooling Effect: Peppermint oil is often used in skincare products due to its cooling and soothing effects on the skin.
• Hair Care: Peppermint oil may help to stimulate hair growth and improve the health of the scalp, making it a popular ingredient in shampoos and conditioners.

Mental Wellbeing

• Boosts Energy and Alertness: The invigorating scent of peppermint can help to increase alertness and improve concentration.
• Stress Relief: Peppermint’s refreshing aroma may help to reduce stress and promote relaxation.

Antimicrobial Properties

• Fights Bacteria and Fungi: Peppermint has antimicrobial properties that may help to fight off harmful bacteria and fungi, making it a useful ingredient in natural cleaning products and disinfectants.

Antioxidant Properties

• Protects Against Free Radicals: Peppermint contains antioxidants that help to protect the body against damage from free radicals, potentially reducing the risk of chronic diseases.

Potential Anti-inflammatory Effects

• Reduces Inflammation: Some studies suggest that peppermint may have anti-inflammatory effects, which could help to reduce inflammation in the body and promote overall health.

I remember when I had an upset stomach during a road trip, and my friend handed me a cup of peppermint tea. It really helped soothe my stomach and made the rest of the journey much more comfortable. It took me back to my childhood days when my grandma did the same. It’s amazing how something as simple as a cup of tea can have such a calming and healing effect!

Note: While peppermint is generally considered safe for most people when consumed in moderate amounts, it’s always best to consult with a healthcare professional before using peppermint for medicinal purposes, especially if you’re pregnant, nursing, or taking medications.

Varieties of Peppermint

There are several varieties of peppermint, each with its own unique characteristics and uses. Here are some popular varieties of peppermint:

1. Black Mitcham Peppermint (Mentha x piperita ‘Black Mitcham’)

• Origin: England
• Characteristics: This variety is known for its high menthol content and strong, pure peppermint flavor.
• Uses: Commonly used in the production of peppermint oil and for culinary purposes.

2. Mitcham Peppermint (Mentha x piperita ‘Mitcham’)

• Origin: England
• Characteristics: Similar to Black Mitcham, this variety also has a high menthol content and is known for its strong peppermint flavor.
• Uses: Widely used for peppermint oil production and in culinary applications.

3. White Peppermint (Mentha x piperita ‘White’)

• Origin: Europe
• Characteristics: This variety has a milder, sweeter flavor compared to other peppermint varieties.
• Uses: Commonly used in teas, desserts, and culinary dishes where a less intense peppermint flavor is desired.

4. Chocolate Mint (Mentha x piperita ‘Chocolate’)

• Origin: Europe
• Characteristics: This variety has a unique chocolate-mint flavor and aroma, making it popular for desserts and beverages.
• Uses: Often used in baking, desserts, and herbal teas to add a hint of chocolate flavor.

5. Citrus Peppermint (Mentha x piperita ‘Citrus’)

• Origin: Hybrid
• Characteristics: This variety has a citrusy undertone along with the traditional peppermint flavor.
• Uses: Adds a refreshing twist to culinary dishes, beverages, and herbal teas.

6. Lavender Peppermint (Mentha x piperita ‘Lavender’)

• Origin: Hybrid
• Characteristics: This variety has a subtle lavender aroma and flavor in addition to the traditional peppermint flavor.
• Uses: Adds a unique floral note to teas, desserts, and culinary dishes.

7. Basil Peppermint (Mentha x piperita ‘Basil’)

• Origin: Hybrid
• Characteristics: This variety combines the flavors of peppermint and basil, creating a refreshing and aromatic herb.
• Uses: Ideal for culinary dishes, salads, and herbal teas where a unique peppermint and basil flavor is desired.

8. Pineapple Peppermint (Mentha x piperita ‘Pineapple’)

• Origin: Hybrid
• Characteristics: This variety has a sweet, fruity flavor reminiscent of pineapple, along with the traditional peppermint flavor.
• Uses: Adds a tropical twist to beverages, desserts, and culinary dishes.

Each variety of peppermint has its own unique flavor profile and characteristics, making them suitable for different culinary, medicinal, and decorative purposes. When choosing a variety of peppermint, consider the specific flavor and aroma you’re looking for to best match your intended use.

What Does Peppermint Taste Like

Peppermint has a distinct and refreshing taste that is often described as cool, minty, and slightly sweet. The flavor comes primarily from the high concentration of menthol in the leaves. When you eat or drink something flavored with peppermint, you’ll typically experience a cooling sensation in your mouth, similar to the feeling you get when you chew mint gum or use a minty toothpaste.

Flavor Profile of Peppermint:

• Cooling: The menthol in peppermint provides a cooling sensation on the palate.
• Minty: The classic minty flavor is prominent, making it instantly recognizable.
• Slightly Sweet: Peppermint has a subtle sweetness that balances out its strong minty flavor.
• Refreshing: The refreshing and invigorating taste of peppermint can help to cleanse the palate and leave you feeling more awake and alert.

Uses in Culinary:

• Beverages: Peppermint is commonly used to flavor teas, cocktails, and other beverages.
• Desserts: It is a popular ingredient in candies, chocolates, ice creams, and baked goods.
• Savory Dishes: In some cuisines, peppermint is used to flavor sauces, marinades, and savory dishes, particularly in Middle Eastern and Mediterranean cooking.
• Herbal Teas: Peppermint leaves are often brewed into a soothing and aromatic herbal tea that is enjoyed both hot and cold.

A Personal Note:

I remember the first time I tried a peppermint candy as a child. I was surprised by the intense, cooling sensation it gave me, almost like a burst of freshness in my mouth. It was a memorable experience that made me an instant fan of anything peppermint-flavored! I am sure you must have experienced this too.

So, if you’ve never tried peppermint before, imagine a cool, minty burst of flavor that’s both refreshing and slightly sweet. It’s a flavor that can instantly wake up your taste buds and leave you feeling revitalized!

How To Use Peppermint

Peppermint is a versatile herb that can be used in various ways, both for its flavor and potential health benefits. Here are some popular ways to use peppermint:

Culinary Uses:

1. Peppermint Tea: Steep fresh or dried peppermint leaves in hot water to make a soothing and refreshing herbal tea.
2. Culinary Flavoring:
   • Add fresh or dried peppermint leaves to desserts like ice cream, chocolates, and baked goods.
   • Use peppermint extract or oil to flavor candies, chocolates, and beverages.
3. Cooking:
   • Incorporate fresh or dried peppermint leaves into sauces, marinades, and savory dishes, especially in Middle Eastern and Mediterranean cuisines.
   • Add chopped fresh peppermint leaves to salads, fruit salads, and smoothies for a refreshing twist.
4. Herbal Infusions:
   • Make a peppermint-infused syrup to use in cocktails, mocktails, and other beverages.
   • Use peppermint leaves to infuse flavor into oils and vinegars.

Health and Wellness:

1. Digestive Aid:
   • Drink peppermint tea to help relieve symptoms of indigestion, bloating, and gas.
   • Take peppermint oil capsules (under medical supervision) to potentially alleviate symptoms of irritable bowel syndrome (IBS).
2. Oral Care:
   • Use peppermint-infused mouthwash or toothpaste for fresh breath and oral hygiene.
   • Chew fresh peppermint leaves to naturally freshen breath.
3. Topical Applications:
   • Apply diluted peppermint oil topically to soothe muscle aches, headaches, and sunburns.
   • Use peppermint oil in homemade skincare products for its cooling and soothing properties.

Home and Lifestyle:

1. Aromatherapy:
   • Diffuse peppermint oil in a diffuser to create a refreshing and invigorating atmosphere.
   • Inhale peppermint oil directly from the bottle or by adding a few drops to a cloth to help boost energy and focus.
2. Natural Cleaning:
   • Add peppermint oil to homemade cleaning solutions to disinfect surfaces and leave a fresh scent.
   • Use peppermint-infused vinegar as a natural household cleaner.

Gardening and Decor:

1. Gardening:
   • Plant peppermint in your garden to repel pests like ants and mosquitoes.
   • Harvest fresh peppermint leaves for culinary and medicinal use throughout the growing season.
2. Decor:
   • Use fresh or dried peppermint stems in floral arrangements and potpourri for a natural and refreshing aroma.

I love adding fresh peppermint leaves to my summer fruit salads. It adds a refreshing and unexpected twist that really elevates the dish. Also, during the winter months, I often brew a cup of peppermint tea to help soothe my stomach after a heavy meal. It’s amazing how something so simple can bring so much comfort and refreshment!

When using peppermint, it’s important to remember that a little goes a long way due to its strong flavor and potent properties. Always use peppermint in moderation and consult with a healthcare professional before using it for medicinal purposes, especially if you’re pregnant, nursing, or taking medications.

Substitute for Peppermint

If you’re looking for a substitute for peppermint in cooking, baking, or for its health benefits, there are several alternatives that can provide a similar flavor profile or similar health benefits. Here are some common substitutes for peppermint:

Culinary Substitutes:

1. Spearmint:
   • Flavor Profile: Spearmint has a similar, although slightly milder, minty flavor compared to peppermint.
   • Best For: Use spearmint as a 1:1 substitute in recipes where peppermint is used for its flavor, such as in teas, desserts, and savory dishes.
2. Mint Extract or Oil:
   • Flavor Profile: Mint extract or oil, which can be made from spearmint, peppermint, or other mint varieties, provides a concentrated mint flavor.
   • Best For: Use mint extract or oil as a substitute for peppermint extract or oil in recipes.
3. Mint Leaves (Other Varieties):
   • Flavor Profile: Fresh mint leaves from other mint varieties like chocolate mint, apple mint, or pineapple mint can be used to add a unique twist to dishes.
   • Best For: Use as a fresh herb in salads, beverages, and desserts for a different minty flavor profile.
4. Wintergreen Oil:
   • Flavor Profile: Wintergreen oil has a similar minty flavor but is stronger and slightly sweeter than peppermint.
   • Best For: Use sparingly as a substitute for peppermint in candies, gums, and other confections.
5. Basil:
   • Flavor Profile: While not a mint, basil has a fresh and aromatic flavor that can complement dishes in a similar way to mint.
   • Best For: Use in savory dishes, salads, and beverages where a fresh and aromatic herb is desired.

Health Benefits Substitutes:

1. Ginger:
   • Health Benefits: Ginger can help with digestive issues and has anti-inflammatory properties similar to peppermint.
   • Best For: Use in teas, cooking, and baking for its digestive and anti-inflammatory benefits.
2. Chamomile:
   • Health Benefits: Chamomile can help to soothe the stomach and promote relaxation, similar to peppermint.
   • Best For: Use in teas and infusions for its calming and digestive benefits.
3. Fennel:
   • Health Benefits: Fennel can help to relieve digestive issues like bloating and gas.
   • Best For: Use in cooking and teas for its digestive benefits.

I once ran out of peppermint while baking and used spearmint as a substitute in my chocolate peppermint cookies. While the flavor was slightly different, the cookies still turned out delicious with a refreshing minty twist!

When substituting for peppermint, it’s important to consider the specific flavor profile and health benefits you are looking to replicate. Always adjust the quantity and taste as needed to achieve the desired results in your recipes or remedies.

Where to Buy Peppermint

You can buy peppermint in various forms, including fresh leaves, dried leaves, tea bags, and essential oil, from a variety of places. Here are some places where you can purchase peppermint:

Grocery Stores and Supermarkets:

• Many grocery stores and supermarkets carry fresh peppermint leaves in the produce section, as well as dried peppermint leaves in the spice or tea aisle.
• Look for peppermint tea bags in the tea and coffee section, which can be a convenient option for making peppermint tea at home.

Health Food Stores:

• Health food stores often carry a variety of peppermint products, including organic and loose-leaf peppermint tea, peppermint essential oil, and peppermint supplements.

Online Retailers:

• Amazon: You can find a wide range of peppermint products on Amazon, including fresh and dried peppermint leaves, peppermint tea, and peppermint essential oil.
• Etsy: Etsy offers a variety of organic and handmade peppermint products, including loose-leaf peppermint tea, peppermint essential oil, and peppermint-infused skincare products.
• Specialty Tea and Herb Shops: Many online retailers specialize in selling high-quality loose-leaf teas and herbs, including peppermint.

Farmers’ Markets:

• Local farmers’ markets are a great place to find fresh peppermint leaves and other locally grown herbs.
• You can also find artisanal peppermint products, such as homemade peppermint teas and infused oils, at farmers’ markets.

Garden Centers and Nurseries:

• If you’re interested in growing your own peppermint, you can purchase peppermint plants from garden centers and nurseries.
• Some garden centers also sell dried peppermint leaves and other peppermint products.

Health and Wellness Stores:

• Stores that specialize in natural health and wellness products often carry peppermint essential oil, supplements, and other peppermint-infused products.

I usually buy my peppermint tea bags from the local supermarket for convenience. However, during the summer months, I love to pick up fresh peppermint leaves from the farmers’ market to use in salads and homemade iced tea. It’s a great way to enjoy the fresh and aromatic flavor of peppermint!

When purchasing peppermint, whether it’s fresh, dried, or in another form, it’s important to choose high-quality products from reputable sources to ensure the best flavor and potential health benefits.

How To Store Peppermint

Storing peppermint properly is essential to maintain its freshness, flavor, and potency, whether you have fresh leaves, dried leaves, or peppermint oil. Here are some tips on how to store peppermint:

Fresh Peppermint Leaves:

1. Refrigerator Storage:
   • Method: Wrap fresh peppermint leaves in a slightly damp paper towel and place them in a plastic bag or airtight container.
   • Duration: Fresh peppermint leaves can be stored in the refrigerator for up to 1 week.
2. Freezing:
   • Method: Wash and pat dry the fresh peppermint leaves, then place them in a single layer on a baking sheet and freeze until solid. Transfer the frozen leaves to a freezer bag or airtight container.
   • Duration: Frozen peppermint leaves can be stored in the freezer for up to 6 months.
   • Usage: Use frozen peppermint leaves directly in cooking or brewing tea without thawing.

Dried Peppermint Leaves:

1. Airtight Container:
   • Method: Store dried peppermint leaves in an airtight container away from direct light, heat, and moisture.
   • Duration: Properly stored dried peppermint leaves can last for up to 1 year.
2. Freezer Storage:
   • Method: For extended freshness, you can store dried peppermint leaves in the freezer in an airtight container or vacuum-sealed bag.
   • Duration: Frozen dried peppermint leaves can be stored for up to 2 years.

Peppermint Essential Oil:

1. Cool, Dark Place:
   • Method: Store peppermint essential oil in a cool, dark place away from direct sunlight and heat.
   • Duration: Properly stored peppermint essential oil can last for several years.
2. Refrigerator Storage:
   • Method: For long-term storage, you can store peppermint essential oil in the refrigerator.
   • Duration: Refrigerated peppermint essential oil can last for up to 5 years.

Tips for Maintaining Freshness:

1. Avoid Moisture: Peppermint leaves can become moldy if they are stored in a moist environment. Always make sure they are dry before storing.
2. Check for Spoilage: Regularly check your stored peppermint for any signs of mold, discoloration, or off-putting odor, and discard any spoiled leaves or products.

I usually keep a small pot of peppermint growing on my kitchen windowsill for easy access to fresh leaves. To store the harvested leaves, I follow the refrigerator storage method, wrapping them in a damp paper towel and placing them in an airtight container. It’s so convenient to have fresh peppermint on hand for cooking, baking, and making tea!

Properly stored peppermint will retain its flavor and potency, allowing you to enjoy its refreshing taste and potential health benefits for an extended period.

Frequently Asked Questions (FAQs)