Lemon balm (Melissa officinalis) is a perennial herb of the mint family of the Lamiaceae family. It is native to Europe, North Africa, and Western Asia, but is now cultivated and cultivated around the world for culinary, medicinal, and decorative uses. Prized for its lemon-scented leaves, lemon balm has been used for centuries in a variety of traditional medicine systems and culinary practices.
Exterior
Lemon balm is a bushy herb with square stems and oval, deeply-veined leaves. The leaves give off a strong lemon scent when crushed.
Flavor and Aroma
As its name suggests, lemon balm has a refreshing lemon scent and a mild citrus flavor with a hint of mint.
Parts used: Lemon balm leaves and a small amount of the flowers are used for culinary and medicinal purposes.
cooking use
Teas and infusions
Lemon balm leaves are commonly used to make herbal teas and infusions, either on their own or combined with other herbs such as chamomile or peppermint. This tea has a soothing citrus flavor and is loved for its calming effects.
culinary herbs
Lemon balm leaves can be used fresh or dried as a culinary herb to add a delicate lemony flavor to salads, soups, sauces, dressings, and seafood dishes. It pairs well with fish, poultry and vegetables.
condiment
Lemon balm can be used to infuse syrups, vinegars and oils to add a bright citrus flavor to beverages, desserts and savory dishes.
Medicinal uses and health benefits
Relax and relieve stress
Lemon balm is known for its calming and sedative properties, helping to reduce stress, anxiety and insomnia. Drinking lemon balm tea or taking a supplement containing lemon balm extract can promote relaxation and improve sleep quality. A 2004 study showed it can reduce negative emotions caused by stress. However, due to the small study sample size, more research is needed. To use, take 300 mg lemon balm capsules twice daily, or 600 mg during an acute stress episode.
it can help reduce anxiety
Lemon balm can relieve symptoms of anxiety. A 2014 study looked at its effects on mood and cognition and found positive results. Further research is needed to determine its true effectiveness. Recommended dose is 300-600 mg 3 times daily, higher doses for acute anxiety attacks.
digestive support
Lemon balm can improve digestion and relieve abdominal pain. A 2010 study found that cold desserts containing lemon balm enhanced relief of symptoms of functional dyspepsia. To incorporate lemon balm into your diet, add 1 teaspoon lemon balm powder to ice cream or smoothies. Further research is necessary.
antioxidant activity
Lemon balm contains compounds with antioxidant properties, including rosmarinic acid and flavonoids, which help neutralize free radicals and protect cells from oxidative damage.
Cognitive function
A 2014 study investigated the effects of lemon balm on cognitive function. Participants who consumed lemon balm performed better on memory, math, and concentration tasks compared to participants who did not consume lemon balm. However, fatigue and absorption rates when combined with food may affect its effectiveness. Further research is needed. The recommended dose is 300 to 600 mg three times daily.
skin health
Lemon balm extract is sometimes used topically to relieve minor skin irritations such as insect bites, rashes, and cold sores. It has anti-inflammatory and antiviral properties that may help relieve symptoms.
It can help relieve insomnia and other sleep disorders
The combination of lemon balm and valerian can relieve sleep disorders such as restlessness and insomnia. A 2006 study showed that children who took both drugs improved by 70-80%. Further research is needed to confirm. Make valerian and lemon balm tea before bed.
It may help treat cold sores
Lemon balm applied topically can help treat cold sores. In a 1999 study, participants who used lemon balm cream had fewer symptoms and healed faster. Using lemon balm cream may also help prevent future outbreaks. To use, apply lemon balm cream several times a day, but test it on your forearm first to check for any adverse reactions. Wait 24 hours and if there is no irritation, it is safe to use.
it can help treat nausea
According to a 2005 review of research, lemon balm can relieve nausea and gastrointestinal symptoms. However, further research is needed to determine its effectiveness when used alone, as many studies have used it in combination with other herbs. To use, drink lemon balm tea at the onset of nausea, which can be found in stores or online.
It may help reduce menstrual cramps
Lemon balm may help relieve menstrual cramps and PMS. One study of high school girls found that those who took lemon balm experienced a significant reduction in symptoms. It is recommended to take 1200 mg of lemon balm daily for best results.
it may help relieve headaches
Lemon balm helps treat stress-related headaches. Its relaxing properties help release tension and relax muscles. Taking 300-600 mg up to 3 times a day before a headache occurs can be effective. If headache has occurred, it is recommended to increase the dose.
It may help relieve toothache
Lemon balm may help relieve toothache due to its analgesic and anti-inflammatory properties. Apply dilute lemon balm oil to the affected area with a cotton swab. Before applying pure lemon balm oil to your skin, it's important to dilute it with a carrier oil.
Preparation work and precautions
Tea
To make lemon balm tea, steep the fresh or dried leaves in hot water for 5-10 minutes, then strain and enjoy. If desired, sweeten the tea with honey or lemon.
Tinctures and Extracts
Lemon balm is also available in tincture and extract forms that can be added to drinks or taken as a supplement.
safety
Lemon balm is generally considered safe when consumed in moderation as a food or herb. However, high doses or prolonged use may cause drowsiness, indigestion, or allergic reactions in some people.
Side effects and risks
- Headache
- Pain during urination
- Increased body temperature
- nausea
- Vomit
- Stomachache
- Dizziness
- respite
- Skin allergies
- allergic reaction
all in all
Lemon balm is a versatile herb with a pleasant lemon aroma and a range of potential health benefits. Whether used in tea, cooking recipes or natural remedies, lemon balm brings refreshing and soothing effects to everyday life.
