Lemon Balm: A Versatile Herb for Cooking, Wellness, and Hair Health

August 1, 2024

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Written by Danielle Gonder Turner

Lemon Balm: A Versatile Herb for Cooking, Wellness, and Hair Health

August 1, 2024

·

Written by Danielle Gonder Turner

Thankfully, nature is fully stocked with the plants we need to thrive, but to our detriment, we’ve forgotten the value of walking in nature to forage beneficial herbs and flowers. We can shoot a bitter side-eye at the Industrial Revolution and modern technology, but our ancestors were far more connected to the Earth than we are. And we get it; this planet has millions of plants, and learning them all is an overwhelming undertaking. Our goal is to start small and shine a light on the herbs that are easy to find, grow abundantly, and have multiple uses. So, let’s talk about Lemon Balm.

What is Lemon Balm?

Lemon Balm (scientifically known as Melissa officinalis) is a medicinal plant known for its rich content of biologically active compounds:

Flavonoids are compounds with antioxidant properties that support heart health and protect against inflammation. Lemon balm contains:

Quercetin – Known for its strong antioxidant and anti-inflammatory properties
Luteolin – a potent antioxidant and anti-inflammatory flavonoid that helps reduce oxidative stress and inflammation
Apigenin – A flavonoid with calming, anti-inflammatory, and antioxidant effects
Rhamnocitrin – A less common flavonoid with potential antioxidant activity

Terpenoids are the main compounds that end up in the extracted essential oils of a plant. So if you come across lemon balm essential oil it will contain the following:

Citral - composed of Geranial (citral A) and Neral (citral B) and contributes to its lemony scent
Citronellal - known for its calming and antimicrobial properties
Geraniol & Linalool - provide a floral scent and have soothing effects
β-Caryophyllene and β-Caryophyllene-oxide - known for anti-inflammatory properties
6-Methyl-5-hepten-2-one (also called methyl heptenone) - adds a fruity aroma
Geranyl acetate - contributes to the floral fragrance
Aromadendrene - contributes to woody, earthy fragrance and may have anti-inflammatory and antimicrobial properties
Verbenone - contributes to herbaceous scent, and may have calming and antimicrobial properties

Phenolic acids - these are known for their antioxidant, antimicrobial, anti-cancer, and anti-inflammatory properties. Lemon balm contains:

Rosmarinic acid - a potent antioxidant with anti-inflammatory, neuroprotective, and cardioprotective properties. It helps reduce oxidative stress, inflammation, and cellular damage and may support brain and heart health. Additionally, it has antimicrobial, skin-protective, anti-diabetic, anticancer, and anti-allergic potential. While promising, many benefits have been observed in lab or animal studies, and more research is needed to confirm its effects in humans.

caffeic acid - a powerful antioxidant with anti-inflammatory, anticancer, cardioprotective, and neuroprotective properties. It may support heart health, protect skin from UV damage, boost immunity, and improve athletic performance. Caffeic acid also shows antimicrobial activity and potential antidiabetic effects. Again, many of these benefits are observed in lab or animal studies, and more human research is needed.
chlorogenic acid - a potent antioxidant with anti-inflammatory, cardioprotective, and neuroprotective properties. It supports glucose and lipid metabolism, potentially aiding in diabetes management, and protects the liver and kidneys. CGA also exhibits anticancer, antimicrobial, skin health, and anti-aging effects. It is important to remember that many of these benefits are visible in lab or animal studies, but further human research is needed.

Tannins - these astringent compounds contribute to its antioxidant, antimicrobial, antiparasitic, antiviral, antioxidant, anti-inflammatory, and immunomodulation properties. While tannins play a significant role, lemon balm's medicinal properties result from the synergistic effects of the aforementioned compounds, including essential oils, flavonoids, and other phenolic compounds. Combining these substances contributes to lemon balm's wide range of potential health benefits.

Culinary Uses of Lemon Balm

Lemon Balm is also a delicious herb for elevating the taste and fragrance of your home-cooked meals. Its delicate, citrusy taste and smell make it perfect for:

Salads and Sauces: Add fresh leaves to leafy greens and fruit salads, or blend into a light vinaigrette, yogurt sauce, chimichurri, or pesto sauce.
Marinades and Meats: Pair it with seafood, chicken, or lamb for a refreshing twist.
Desserts: Infuse lemon balm into syrups, custards, pies, cakes, and beyond to compliment your sweet treats with a subtle lemony flavor.

Beyond taste, Lemon Balm brings nutritional value to your meals. And its digestive benefits make it a valuable tea to drink after dishes that might otherwise be heavy on the stomach, promoting smooth digestion after a meal.

Making Lemon Balm tea is simple. All you need are fresh or dried Lemon Balm leaves, hot water, and a few minutes to steep. You can boil water and pour it over a handful of fresh or a teaspoon of dried Lemon Balm leaves. Steep for 5-10 minutes, strain, and enjoy. Optionally, add honey, lemon, or mint to enhance the flavor.

Known for its calming properties, Lemon Balm tea is a go-to for those looking to unwind after a long day. Its benefits include:

Improves Sleep: may improve insomnia when consumed regularly.
Reduces Anxiety and Stress: Increases GABA activity, promoting relaxation.
Relieves Headaches: Has analgesic and anti-inflammatory properties to ease tension.
Aids Digestion: Reduces gas and cramping, and supports indigestion relief.
Boosts Mood and Cognition: May improve mood and cognitive function.
Provides Antioxidant Benefits: Contains flavonoids that protect against oxidative stress.
Supports Heart Health: May protect heart muscles and improve cholesterol.
Antimicrobial Properties: Helps fight bacteria and viruses.
Relieves PMS: Can reduce cramps and PMS symptoms.
Supports Thyroid Health: May regulate an overactive thyroid.

If brewing tea isn’t your style, Lemon Balm is also available in convenient supplement forms. These capsules and extracts offer a concentrated dose of the herb’s beneficial properties, making it easy to incorporate into your daily wellness routine.

Lemon Balm and Hair Loss: The Stress Connection

Stress is one of the most common, yet often overlooked, factors contributing to hair loss. High cortisol levels (the body’s primary stress hormone) can disrupt the normal hair growth cycle, causing more hairs to enter the shedding phase prematurely. Over time, this can result in noticeable thinning or patchy hair loss.

Lemon Balm’s well-documented ability to reduce stress makes it an attractive natural remedy for those concerned about stress-related hair loss. By calming the nervous system and lowering cortisol levels, Lemon Balm may help support healthier hair growth cycles. Incorporating Lemon Balm tea, supplements, or topical applications may create a holistic approach to managing hair wellness.

While it’s important to note that Lemon Balm isn’t a direct hair growth stimulant, its ability to manage stress can indirectly support healthy hair retention by preventing stress-induced hair loss.

Growing Lemon Balm at Home

You’ll probably never find lemon balm at your local grocery store, but it is super easy to grow at home, even for beginner plant mommies. Whether you have an outdoor garden or limited indoor space, Lemon Balm thrives in pots with minimal effort. It grows abundantly even with regular harvests.

Steps for Growing Lemon Balm in Pots:

Choose a Pot: Select a pot with good drainage and fill it with well-drained soil.
Light and Water: Lemon Balm thrives in partial sunlight but can tolerate various conditions. Water regularly, but ensure the soil is not waterlogged.
Harvesting: Once the plant is established, you can start harvesting leaves. Pinch back the stems to encourage fuller growth.

Lemon Balm grows quickly, making it ideal for anyone looking to cultivate fresh herbs at home. You can enjoy it year-round by keeping pots indoors during colder months or placing them on a sunny windowsill.

Are you excited to incorporate lemon balm into your life? There’s no time like the present to plant the seeds, propagate a cutting from a neighbor, or try a supplement to begin enjoying its range of health benefits, from mental to hair wellness. Did we mention it tastes and smells divine? Cheers to things that make us feel great.

Sources:

Lemon Balm - PubMed (nih.gov)

Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems—A Review - PMC (nih.gov)

Terpenes and terpenoids as main bioactive compounds of essential oils, their roles in human health and potential application as natural food preservatives - PMC (nih.gov)

A Brief Review of Phenolic Compounds Identified from Plants: Their Extraction, Analysis, and Biological Activity - Yuanyuan Zhang, Ping Cai, Guanghui Cheng, Yongqiang Zhang, 2022 (sagepub.com)

Melissa officinalis L: A Review Study With an Antioxidant Prospective - PMC (nih.gov)

Flavonoid | Definition, Types, Functions, & Facts | Britannica

Phenolic acids: Natural versatile molecules with promising therapeutic applications - PMC (nih.gov)

A Review of the Health Protective Effects of Phenolic Acids against a Range of Severe Pathologic Conditions (Including Coronavirus-Based Infections) - PMC (nih.gov)

Chemical and Pharmacological Aspects of Caffeic Acid and Its Activity in Hepatocarcinoma - PMC (nih.gov)

Antioxidant activity of caffeic acid (3,4-dihydroxycinnamic acid) - PubMed (nih.gov)

Caffeic Acid: Benefits, Sources, and Foods (healthline.com)