Oregano
Overview
Oregano provides polyphenol antimicrobial compounds that can help suppress SIBO and pathobionts without harming beneficial commensals. Overgrowth suppression (SIBO, Candida, Pathobionts) strategies include polyphenol antimicrobials (berberine, oregano, green tea); short-term low-FODMAP when needed; prokinetic foods (ginger).
Food Context
Synergies
- Part of SIBO management strategy
Preparation
- Can be used in culinary amounts or as extract
- Supports gut health
- Antimicrobial properties
Essential Amino Acid Profile
Oregano contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 265 kcal | — |
| Protein | 9 g | — |
| Total fat | 4.3 g | — |
| Saturated fat | 1.6 g | — |
| Carbohydrates | 68.9 g | — |
| Fibre | 42.5 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 36.8 mg | 204.4% |
| Zinc | 2.7 mg | 24.5% |
| Magnesium | 270 mg | 64.3% |
| Selenium | 4.5 µg | 8.2% |
| Calcium | 1597 mg | 159.7% |
| Potassium | 1260 mg | 37.1% |
| Choline | 32.3 mg | 5.9% |
| Folate | 237 µg | 59.3% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 1 mg | 61.4% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 500 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Overgrowth Suppression (SIBO, Candida, Pathobionts): Polyphenol antimicrobials (berberine, oregano, green tea); short-term low-FODMAP when needed; prokinetic foods (ginger)