Lavender is a versatile plant known for its soothing fragrance, holistic medicinal properties, and elegant culinary uses.
While French and Spanish lavender serve as the base of many essential oil products that should never be consumed, English lavender (Lavandula angustifolia) is commonly used in the kitchen, according to the American Culinary Federation Education Foundation.
A member of the mint family, this edible herb can add sweet, floral notes to a cup of tea, baked goods, and more, as well as potentially support your overall health in several ways. Here are five potential benefits of consuming lavender:
1. Calms Anxiety and Promotes Relaxation
Lavender is known for its calming properties, thanks to linalool and linalyl acetate, two organic compounds found in the plant.
According to a research review in Food Science & Nutrition, these natural compounds interact with the nervous system’s gamma-aminobutryic acid (GABA) receptors in ways that can help improve both mood and behavior. Even better, they may do so with minimal side effects. This offers a low-risk way to potentially help relieve stress and anxiety.
One caveat: Research is limited regarding dosage information and the best methods of consumption for the most effective use.
2. Aids Sleep and Combats Insomnia
If you’re coping with stress- or anxiety-related sleep disturbances like insomnia, the same compounds in lavender that relax your body may also support a better night’s sleep.
A small pilot study published in Scientific Reports found that breathing in English lavender oil while sleeping helped participants with anxiety disorders improve their overall sleep quality.
One of the easiest ways to tap into these benefits is to steep a cup of lavender tea, according to Cleveland Clinic, because the herb releases its oils as it soaks in hot water. In these quantities, the herb is generally considered to be safe for consumption.
3. Supports Digestive Health
Culinary lavender may also work as a digestive aid, according to a review of studies published in Naunyn-Schmiedeberg’s Archives of Pharmacology.
Another research review published in the journal Oxidative Medicine and Cellular Longevity lists English lavender as one of several medicinal plants with antispasmodic properties, which can help calm contractions and cramps that occur in smooth muscle tissue throughout the gastrointestinal system.
While clinical studies reviewing this specific mechanism of lavender is limited, it appears fairly low risk to enjoy a little culinary lavender in hopes of relieving discomfort from bloating, gas, and indigestion.
4. Increases Antioxidant Intake
Culinary lavender is a potent source of antioxidants, according to the review of studies mentioned previously. Antioxidants contribute to cellular health by combating oxidative stress and protecting the body from damage caused by free radicals, notes Colorado State University.
According to a lab study published in 2020 in the journal Molecules, lavender contains a number of helpful volatiles, carotenoids, chlorophylls, polyphenols, and flavonoids. Researchers are continually exploring the best ways to extract and preserve these nutrients, often in capsule form.
5. Fights Inflammation
The flavonoids in lavender that are known for their antioxidant properties also provide helpful anti-inflammatory benefits, according to Cleveland Clinic.
The soothing terpenes linalool and linalyl acetate are known for their anti-inflammatory abilities as well, cited by research published in the International Journal of Molecular Sciences.
While most studies explore the therapeutic effects of lavender’s topical application, culinary lavender’s anti-inflammatory action may extend to internal systems when consumed orally, possibly helping to calm low-grade systemic inflammation.
How to Use Edible Lavender Safely
If you’re looking to experiment with new uses of lavender in the kitchen, there are a number of ways to enjoy this culinary herb safely:
- Steep a cup of lavender tea.
- Infuse syrups and honeys with the herb.
- Add crushed or chopped dried lavender to your favorite scone, cookie, or cake recipe.
- Incorporate the herb into savory dishes or marinades.
- Prepare a fresh batch of herbes de Provence for seasoning your favorite cuts of meat and salads.
Remember to reach exclusively for culinary-grade lavender to ensure it’s safe to eat. If the product you pick doesn’t specify, err on the side of caution.
Lavender oil used in essential oils and aromatherapy products (typically French or Spanish lavender) is considered toxic when ingested, according to the National Capital Poison Center.
While culinary lavender is generally considered safe, some people may experience gastrointestinal symptoms after consuming it, such as diarrhea, headache, nausea, or belching, according to the National Center for Complementary and Integrative Health. Start with small amounts to see how well you tolerate it.
Consult your healthcare professional before exploring the culinary uses of lavender if you’re pregnant, breastfeeding, or taking sedatives or blood pressure medications to avoid potential interactions.
