Editor's note: This article is a reprint. It was originally published on May 29, 2017.
You may have seen cooking shows or read cookbooks recommending that you remove bay leaves from spaghetti sauce or other savory dishes. But why leave them out if you’re just going to leave them out? One enterprising chef says that if you really want an answer to that question, toss a few in a pot of water, boil them for a bit, and then taste them—they’ll have a pretty strong 樟腦 flavor. Serious Eats continues:
“After five minutes, you'll taste a strong aroma of menthol and eucalyptus (Vick's VapoRub). That's a chemical called eugenol, which is the largest component in the bay leaf's arsenal of over 50 flavors.”One
But after an hour or two of “steeping” a bay leaf or two in a recipe, the mucus-busting menthol flavor fades into something softer and more complex. The hint of depth may not be discernible at first taste, but the bay leaves add a subtle warmth and spiciness that would otherwise fall flat.
We’re not trying to debunk the mysteries of an ancient Mediterranean plant or shrub, but like many culinary herbs that have been used for thousands of years, the antibacterial bay leaf has unique and powerful gastrointestinal, respiratory, anti-inflammatory, cardiac and stress-relieving properties, as well as anti-cancer and anti-diabetic properties.
So why do you need to remove them before serving? Simply put, if you’ve ever taken a bite of a bay leaf, you know that you need to remove it immediately. It’s not always pretty. The texture is like something out of a silk bouquet or a piece of hard parchment. Simply put, it’s not pleasant.
Bay leaves are kept whole, as simply breaking them up will take much longer to get the pieces out of the soup pot than pulling out the whole leaf. They are removed to avoid the unpleasantness mentioned above, and because swallowing the pointed leaves can be unpleasant.
So what are the '50 ingredients' contained in bay leaves?
Bay leaves are rich in vitamins A, C, iron, manganese, copper, calcium and other minerals, all of which are antioxidants with the ability to scavenge free radicals, which has a positive effect on vision, bones and blood.
Of course, you probably won’t eat 100 grams of bay leaves every day, but if you look at the nutrients in a 100-gram serving, you can get a pretty good idea of how much is in a few leaves. Here are the most important nutrients and their percentages in a 100-gram serving, according to Nutrition and You:2
- steel – 537% – Helps fight anemia
- Manganese — 355% – Helps support thyroid function
- Vitamin A — 206% – Good for your eyes
- Vitamin C – 77.5% – “Perhaps the most powerful antibacterial and antiviral agent ever discovered”three
- calcium – 83% — Supports strong bones and teeth
It also contains 133% of pyroxidine, or vitamin B6, which is important for utilizing the energy from the food you eat to produce red blood cells and for proper nerve function. It also has a high zinc content, which supports immunity.
As you might have guessed, these are also rich in essential oils. Nature Word lists some of the most notable ones, such as eugenol, which has pain-relieving, anti-inflammatory, and anti-cancer properties. It is particularly deadly to several types of colon cancer cells. There are quite a few of these essential oils.
movie, A key component of bay leaves has been found to slow the growth of leukemia cells.4 | Geranyl acetate |
Neral | Mircen — It has anti-inflammatory and analgesic effects and has a mild sedative effect for stress relief. |
Alphapinene, Opens the upper respiratory tract.5 Chemotherapy may also reduce tumor size6 | Linalool, Also found in cannabis, it has a mild sedative effect that helps relieve stress. |
Methyl chavicol | Limonene Works against brain cancer cells |
Betapinene — Inhibits the growth of potentially infectious endometrial cells.7 | Alpha terpineol |
Clinical studies on how bay leaves can help your body
Lauroside is another compound extracted from bay leaves that has been shown to inhibit the proliferation of skin cancer cells by inducing programmed cell death, or apoptosis.8 The study states succinctly: “Induction of apoptosis by (lauroside) in aggressive human melanoma cell lines has potentially high biological value.”
You’ve probably heard how deadly (or at least extremely uncomfortable) E. coli can be, and how serious salmonella infections can be. A study from North Carolina Agricultural and Technical State University looked at the antioxidant and antimicrobial activity of several essential oils to see what works.
The oils tested included wormwood, rose-scented geranium, and bay laurel, which were applied to fresh produce against salmonella and E. coli. All three essential oils showed antioxidant properties, but the most potent activity was shown by bay laurel essential oil.9
One study found that taking 1 to 3 grams of bay leaves per day for 30 days “reduced risk factors for diabetes and cardiovascular disease,” and bay leaves may be beneficial for people with type 2 diabetes. In particular, they were shown to have a positive effect on lowering blood sugar levels and improving insulin function.
The study involved 40 patients with type 2 diabetes. Half were given bay leaf and the other half were given a placebo for 30 days. At the end of the study, the placebo group showed no improvement, while the herb group showed a decrease in both heart and diabetes risk factors.10 Another review published in Archives of Oral Biology noted the antifungal properties of bay leaves, showing effectiveness against Candida.
“Studies have shown that bay leaves interfere with the attachment of Candida to cell walls, reducing its ability to penetrate cell membranes, and are very effective when added to a Candida diet to combat Candida conditions.”11
More Benefits of Bay Leaves
Traditional medicine also recommends using bay leaves for digestive problems such as ulcer pain, heartburn, gas, and abdominal pain, as well as for pain caused by arthritis and other muscle soothing. In addition to ingesting the essence of bay leaves, a poultice or ointment containing essential oils is said to provide double the relief.
Bay leaves are good for the heart because of the organic compound caffeic acid, which helps remove “bad” cholesterol, and rutin strengthens the capillary walls throughout the heart and body. When it comes to digestive health, the components in bay leaves are good for inducing vomiting if someone has eaten something that needs to be removed. It can also promote urination, which is another way to release toxins.12
According to wellness physician Dr. Josh X, bay leaves contain enzymes that can soothe indigestion and irritable bowel syndrome, and help optimize nutrient absorption.13 Nutrition and You says about another benefit of folic acid in bay leaves:
“The fresh leaves and herb parts are very rich in folate, containing about 180 mg per 100 g, or 45% of the daily recommended amount. Folate is important for DNA synthesis, and when given before and after pregnancy, it may help prevent neural tube defects in newborns.”14
How to Use Bay Leaves and Other Notes
When buying bay leaves with the scientific name Laurus nobilis, it is important to know whether they are real or fakes from ornamental plants. Bay leaves should come from the bay tree, so buy a good quality product. While some herbs turn into powder and lose their flavor when dried, bay leaves can be dried with little change in their aromatic properties. In fact, Nature Word states:
“Fresh bay leaves have a mild, leafy aroma and a bitter taste. Dried bay leaves are much more aromatic (the essential oil has had time to solidify) but taste slightly sweeter.”15
Dried bay leaves can be steeped in tea to reap the aforementioned benefits. They are also a classic ingredient in many tomato-based savory sauces and are delicious on seafood, meat, and various vegetable dishes.
FYI: Because of the high concentration of eugenol present, bay leaf oil (or laurel oil) can be irritating to the skin and mucous membranes. It should also be avoided during pregnancy. To store bay leaves for a long time, store them in the freezer. This is helpful if you are buying in bulk.
