Lemon balm: A soothing superfood from the mint family

• Lemon balm (Melissa officinalis), a perennial herb from the mint family, is native to Eurasia but is now globally naturalized. Known for its mild lemon scent, delicate white flowers and versatile uses, lemon balm has a rich history both as food and medicine.
• Lemon balm has been called “balm mint,” “sweet balm” and “melissa” (Greek for “honeybee”), reflecting its cultural importance. Historically, it was used in tonics like Carmelite water and revered as the “elixir of life” for its vitality-promoting properties.
• Lemon balm offers numerous health benefits, including stress and anxiety relief, improved sleep, digestive support, antiviral effects (especially against herpes simplex virus) and potential cognitive enhancement, particularly for individuals with mild Alzheimer’s disease.
• With its mild, citrusy flavor, lemon balm is a versatile ingredient that can be added to different recipes such as pesto, tea, sorbet, marinades and salads, adding a refreshing twist to both sweet and savory dishes.
• Lemon balm continues to be valued in modern herbalism and naturopathy for its calming, digestive and immune-supporting properties. Its enduring appeal highlights the wisdom of traditional herbal medicine.

Lemon balm (Melissa officinalis), a herbaceous plant from the mint family, is a botanical gem with a rich history of medicinal and culinary use. Native to Eurasia but now naturalized across the globe, this herb is cherished for its mild lemon scent, delicate white flowers and natural healing properties.

With a maximum height of one meter, lemon balm is as unassuming as it is powerful, offering a wealth of benefits for both physical and mental well-being. From its role in ancient herbal medicine to its modern applications in teas, tinctures and gourmet dishes, lemon balm is a superfood worth exploring.

Herb with many names

Lemon balm is known by various names that reflect its historical and cultural significance. In addition to its scientific name, Melissa officinalis, it is often referred to as “balm mint,” “sweet balm” or simply “melissa,” a name derived from the Greek word for “honeybee.” This name is a nod to the plant’s ability to attract bees with its nectar-rich flowers.

In medieval Europe, lemon balm was called the “elixir of life” and was a key ingredient in Carmelite water, a tonic believed to promote longevity and vitality. (Related: Lemon balm helps improve gut motility, says research).

Lemon balm is easily recognizable by its bright green, heart-shaped leaves with serrated edges. When crushed, the leaves release a refreshing citrus aroma, reminiscent of lemon zest with a hint of mint. The taste is similarly mild and lemony, making it a versatile addition to both sweet and savory dishes. During the summer months, the plant produces clusters of small, white or pale yellow flowers that are highly attractive to pollinators.

Healing properties of lemon balm

Lemon balm has been used for centuries as a natural remedy for a variety of ailments. Modern research has begun to validate many of its traditional uses, revealing its potential to address both physical and psychological conditions.

• Stress and anxiety relief – Lemon balm is best known for its calming effects. Studies have shown that it can reduce symptoms of anxiety and stress by promoting relaxation without causing drowsiness. This is attributed to its ability to modulate the activity of GABA (gamma-aminobutyric acid), a neurotransmitter that helps regulate the nervous system.
• Gentle sleep aid – For those struggling with insomnia or restless sleep, lemon balm tea or supplements can be a gentle, non-habit-forming solution. Its soothing properties help quiet the mind and prepare the body for rest.
• Digestive health – Lemon balm has been traditionally used to ease digestive discomfort, including bloating, gas and indigestion. Its antispasmodic properties help relax the muscles of the gastrointestinal tract, promoting smoother digestion.
• Antiviral and antimicrobial effects – Research suggests that lemon balm has antiviral properties, particularly against herpes simplex virus (HSV). Topical application of lemon balm extract has been shown to reduce the duration and severity of cold sores. Additionally, its antimicrobial properties make it a useful herb for supporting immune health.
• Cognitive function – Preliminary studies indicate that lemon balm may enhance cognitive performance and memory, particularly in individuals with mild to moderate Alzheimer’s disease. Its antioxidant properties can also help protect brain cells from oxidative stress.

Culinary uses of lemon balm

Lemon balm’s mild, citrusy flavor makes it a delightful addition to a wide range of dishes. Here are a few recipe ideas that showcase its versatility:

• Lemon balm pesto – A refreshing twist on traditional pesto, combining lemon balm leaves, pine nuts, Parmesan cheese, olive oil and garlic.
• Citrus-infused lemon balm tea – A simple yet soothing tea made by steeping fresh or dried lemon balm leaves in hot water.
• Lemon balm sorbet – A light and tangy dessert featuring lemon balm, lemon juice and honey.
• Grilled chicken with lemon balm marinade – A savory dish where lemon balm, olive oil and garlic create a zesty marinade.
• Lemon balm and berry salad – A fresh summer salad combining lemon balm leaves, mixed berries and a honey-lime dressing.

Lemon balm has a storied past that underscores its enduring appeal. In ancient Greece, it was used to treat wounds and insect bites, while Roman naturalist Pliny the Elder praised its ability to uplift the spirit. During the Middle Ages, lemon balm was a staple in monastic gardens, where it was used to make tonics and elixirs. Paracelsus, the renowned Swiss physician, referred to it as the “elixir of life” and believed it could restore vitality.

In more recent times, lemon balm has found its way into modern herbalism and naturopathy. Its gentle yet effective nature makes it a favorite among those seeking natural remedies for stress, sleep issues and digestive problems.

Lemon balm is more than just a fragrant herb; it is a powerful superfood with a wide range of health benefits. Whether enjoyed as a tea, incorporated into a gourmet dish or used as a natural remedy, this versatile plant has much to offer. Its calming properties, digestive benefits and potential to enhance cognitive function make it a valuable addition to any wellness routine.

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern.

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Watch this video to learn more about the health benefits of lemon balm.

This video is from the Holistic Herbalist channel on Brighteon.com.

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