Borage (Raw) – Nutritional Information & Health Benefits
Borage, often referred to as Borago officinalis, is an herb known for its vibrant blue flowers and fresh, slightly cucumber-like flavor. This versatile plant can be used in a variety of culinary applications, from salads and soups to herbal teas and garnishes. Packed with nutrients, it’s an excellent addition to any healthy diet, offering a wide range of vitamins, minerals, and antioxidants. Here’s a closer look at the nutritional profile and health benefits of raw borage.
Nutritional Breakdown (Per 100g of Raw Borage)
| Nutrient | Amount |
|---|---|
| Energy | 21 kcal |
| Protein | 1.8 g |
| Total Fat | 0.7 g |
| Saturated Fat | 0.17 g |
| Carbohydrates | 3.06 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 93 mg |
| Iron | 3.3 mg |
| Magnesium | 52 mg |
| Phosphorus | 53 mg |
| Potassium | 470 mg |
| Sodium | 80 mg |
| Zinc | 0.2 mg |
| Copper | 0.13 µg |
| Manganese | 0.349 mg |
| Selenium | 0.9 µg |
| Vitamin C | 35 mg |
| Thiamine (B1) | 0.06 mg |
| Riboflavin (B2) | 0.15 mg |
| Niacin (B3) | 0.9 mg |
| Vitamin B6 | 0.084 mg |
| Folate (B9) | 13 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 210 µg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information
Borage is generally considered safe for most individuals when consumed in moderate amounts. However, individuals with a known allergy to other members of the Boraginaceae family (such as comfrey or lungwort) may also experience allergic reactions to borage. Always consult with a healthcare professional before adding any new herb or supplement to your diet, especially if you have sensitivities.
Dietary Preferences
- Vegan-Friendly: Borage is entirely plant-based and suitable for vegan and vegetarian diets.
- Gluten-Free: This herb is naturally free from gluten and can be enjoyed by individuals with gluten sensitivities or those on a gluten-free diet.
- Low-Calorie: With only 21 kcal per 100g, borage is a great choice for those looking to maintain or lose weight while still getting a healthy dose of vitamins and minerals.
- Paleo-Friendly: As a raw, unprocessed herb, borage fits into the paleo diet without any restrictions.
Health Benefits of Borage
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Rich in Essential Nutrients: Borage is an excellent source of vitamins and minerals, including vitamin C, vitamin A, calcium, and magnesium. These nutrients support immune health, promote skin health, and maintain strong bones.
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Boosts Immune Function: With its impressive vitamin C content (35 mg per 100g), borage helps strengthen the immune system, aiding in the prevention of infections and illnesses.
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Anti-Inflammatory Properties: The presence of gamma-linolenic acid (GLA) in borage oil (primarily found in the seeds) is known for its anti-inflammatory effects. This can help reduce inflammation in the body, supporting conditions like arthritis.
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Supports Skin Health: Borage is often used in skincare products due to its ability to improve skin texture and hydration. The herb’s vitamin A content helps in maintaining healthy skin and promoting cell regeneration.
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Rich in Antioxidants: Borage contains antioxidants, including flavonoids and polyphenols, which protect the body from oxidative stress, helping to prevent cellular damage and aging.
How to Incorporate Borage into Your Diet
Borage leaves have a mild, cucumber-like flavor and can be used in a variety of ways:
- Fresh in Salads: Add chopped raw borage leaves to salads for a refreshing, crunchy texture.
- Herbal Teas: Steep the leaves in hot water to make a soothing tea, often paired with other herbs like mint or lemon balm.
- As a Garnish: Use borage flowers as a beautiful garnish for cocktails, cakes, or desserts.
- In Soups: Add borage leaves to soups and stews for added flavor and nutrition.
- Smoothies: Blend raw borage leaves into green smoothies for a nutrient boost.
Conclusion
Borage is a nutrient-packed herb with a variety of potential health benefits, from supporting the immune system to promoting healthy skin. Its unique, fresh flavor makes it a versatile ingredient in the kitchen, while its low-calorie, gluten-free, and vegan-friendly profile makes it an excellent addition to most dietary preferences. Whether used fresh in salads, steeped in tea, or incorporated into soups and smoothies, borage is a great way to boost your health while adding an aromatic touch to your meals.
