Sage or Salvia Officinalis is an aromatic herb with many health benefits. In this post I will go through how to grow it, some health benefits and take it deeper on one beneficial compound in Sage. This post will be based on data from the consensus information from the top websites on growing sage online. This post will be designed so that you can quickly get the growing information and then at the end you will have the Going Deeper section for those of you with interest in chlorogenic acid a compound in the herb.
Sage: What You Need to Know to Grow
Here are the recommended growing requirements for this herb.
- Temperature: Growing Zones 4-11, that means temperatures with extreme minimums from -30 degrees F to 40 degrees F. For more on growing zones: Plant Hardiness. Growing inside allows for growth anywhere.
- Soil ph: 6-7 with desired being around 6.5
- Light Requirements: Full Sun(6-8 hours of sunlight)
- Soil Requirements: Well Drained Loamy Soil
- Space Requirements: Space sage plants 2 feet apart, and they will grow to roughly 3 feet in height
- Harvest: a good harvest can occur 2-3 times a season after the first year. Make sure to leave at least 1/3 of the plant to ensure regrowth. Finish harvest by fall to ensure winter survival. Finally Sage plants are perennial so that can be harvested for 3-5 years before replacement. Make sure to keep the herb pruned to allow for regrowth and prune in the spring.
- Time To Maturity: It will take 90-100 days to grow from seed and as short as 75 days from shoots/cuttings
- Pests: mildew and spider mites are the main referenced pests to look out for.
Sage Health Benefits
Sage has the several health benefits. The list below is a collection of the different health benefits I have found on the internet that are attributed to Sage.
- Contains many antioxidants with over 160 compounds including cholorgenic acids, caffeic acid, and many more.
- May help Oral support by acting as an antibacterial
- May help strength bones
- Helps support brain health and memory, including help with Alzheimer’s disease
- Sage acts as an anti-inflammatory
- It helps with controlling blood sugar and cholesterol
- Help with sleep
- Relieving menopause symptoms
Going Deeper: Chlorogenic AcidThis section is to go deep on a specific feature or topic related to the blog topic above. One compound found in sage is chlorogenic acid or chemical formula C16H18O9. Chlorogenic acid is one of the most abundant polyphenol compounds in the human diet. Polyphenols are compounds that come from plant based foods that have a wide range of benefits for helping different health outcomes, including by not limited to digestion, weight, cognitive ability, and many more. It is an ester that is made by cinnamic and quinic acids.
Chlorogenic acid is a very large component of coffee. It in fact is a larger constituent of coffee than caffeine. It is one of the main chemicals in green coffee extract that is consider to be responsible for the weight loss effects, via the biochemical mechanism described above. It works with caffeine to help reduce abdominal fat. Chlorogenic acid also antimicrobial activities. It is found in many other vegetables including sweet potatoes, tomatoes, and carrots to name a few. So eating vegetables and fruit can help to get this compound. Coffee and tea also provide it as well.
Why is chlorogenic acid important? It helps to reduce blood pressure, it increases thermogenesis(heat creation via metabolic activity) which induces fat loss, reduces caloric intake, and food cravings. This chemical works on the peroxisome proliferator-activated receptor alpha (PPARa) agonist. For those you who do not know, an agonist is a chemical that binds with a receptor directly to generate a response.
Chlorogenic acid helps in glucose regulation by lowering blood glucose levels. It helps increase insulin sensitivity which has why it has been proven to be important for diabetics. Chlorogenic acid does this by inhibiting G6 Pase which is also know as glucose-6-phosphatase. This enzyme increase glucose release during starvation. It also spurs the increase of liver uptake for glucose in rats.
For those of you who are interested in more of the biochemistry the references below for this section have some very detailed articles with more information. What I gathered from the information is that chlorogenic acid is a compound that helps regulate metabolism and will help to improve health outcomes. If you eat a diet high in plants then chlorogenic acid will be present. This is of course a major key in a healthy diet. Coffee consumption can help increase your intake of chlorogenic acid.Health References:
Chlorogenic Acid References: