Pudina (Mint) is a herb known for its distinctive, refreshing flavour and a history of use in traditional medicine systems like Ayurveda. It is a source of various nutrients and possesses compounds with potential therapeutic qualities.
In this article, we will explore the different ways Pudina, or Mint leaves (Mentha spp.), can potentially support health, from aiding digestive comfort to its traditional use in managing symptoms of common discomforts. We aim to provide clear, insightful information and practical advice on incorporating this versatile herb into a wellness-focused lifestyle.
Disclaimer: This article is for informational and educational purposes only and should not be considered medical advice. It is not a substitute for consultation with a qualified healthcare professional. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any new health regimen.
Health Benefits of Pudina Leaves (Mint Leaves)
Pudina contains essential oils, notably menthol (especially in Peppermint, Mentha $\\times$ piperita), which are believed to be responsible for its recognized health properties. Additionally, Pudina is a low-calorie herb that provides a small but notable amount of Vitamin A and antioxidants [5].
1) Pudina May Support Digestion
Mint (Mentha spp.), particularly peppermint, has been traditionally used in various cultures to support digestive comfort. Several clinical studies suggest that peppermint oil, due to its active compounds, may help manage occasional indigestion [1]. This supportive role is often attributed to its influence on gastric motility—peppermint oil has shown potential in assisting food to pass through the stomach more quickly, which may support relief from sensations of fullness and discomfort associated with delayed gastric emptying [1].
2) Pudina and Support for Irritable Bowel Syndrome (IBS)
Irritable Bowel Syndrome (IBS) is a functional gastrointestinal condition characterized by symptoms such as bloating, abdominal cramping, and altered bowel movements. Numerous clinical trials and meta-analyses suggest that enteric-coated peppermint oil, due to its menthol content, may support gut comfort by relaxing the gastrointestinal smooth muscles [2]. This mechanism is thought to occur through the blockade of calcium channels. This action may help manage occasional abdominal discomfort associated with IBS, making pudina a traditionally favoured herb for digestive wellness [2].
3) Pudina’s Potential in Blood Sugar Management
Pudina, or mint leaves, is being researched for its potential to offer benefits in supporting healthy blood sugar management. The flavonoids and antioxidants present in mint leaves are believed to potentially help maintain healthy blood sugar levels [3]. Specifically, animal studies have suggested a potential to help increase insulin sensitivity, which is relevant for individuals managing their blood glucose [3]. Additionally, mint leaves provide a pleasant flavour and aroma to a variety of dishes and beverages without increasing the number of calories or added sugar, making it a healthy flavour alternative.
4) Pudina’s Traditional Use in Addressing Inflammation and Swelling
Pudina, or mint leaves, have long been valued in traditional systems for their anti-inflammatory and analgesic (pain-relieving) properties. They contain menthol, a natural compound that may help reduce localized swelling and provides a soothing, cooling effect in affected areas.
The application of Pudina in traditional topical preparations (e.g., poultices or infused oils) is used to potentially alleviate localized discomfort associated with muscle soreness and joint aches [4]. Menthol’s distinct cooling properties help soothe inflamed tissues and the associated discomfort.
How to use Pudina
Pudina leaves are versatile and can be used in numerous ways. However, it is important to consume them in moderate, standard culinary amounts, particularly if you have underlying digestive conditions:
- Culinary: Add fresh or dried leaves to salads, chutneys, sauces, traditional raita, or as a garnish.
- Beverages: Use fresh leaves to infuse water, prepare mint tea (hot or iced), or add to lemonade.
- Topical: Traditionally used in poultices for minor skin ailments, incorporated into carrier oils, or added to bathwater for a revitalising soak.
Conclusion
Pudina leaves are a versatile and valuable herb with numerous culinary and potential health benefits rooted in its traditional use and scientific investigation. While it offers a refreshing flavour and aroma, it should be used in moderation and with awareness of any possible individual adverse effects or potential interactions with medications. Incorporating a moderate amount of Pudina into your diet can be a simple, pleasant way to support overall health and well-being.
Frequently Asked Questions (FAQs)
What are the benefits of eating pudina?
Consuming pudina, or mint leaves, is traditionally associated with several health advantages. It may aid digestion, reduce mild nausea, improve breath quality, and function as a natural decongestant. Additionally, pudina possesses antioxidant properties that support general well-being.
Who should not eat pudina?
While most people can safely enjoy pudina in moderation, those with a documented allergy to mint or plants in the Lamiaceae family should avoid it. Additionally, because mint can potentially relax the lower esophageal sphincter, individuals with severe Gastroesophageal Reflux Disease (GERD) or active ulcers should minimize or monitor their intake of mint leaves and peppermint oil, as it could potentially exacerbate symptoms.
Is it good to eat mint every day?
For most people, consuming mint leaves in moderate culinary amounts as part of a balanced diet is generally considered harmless. On the other hand, taking excessively high doses of mint supplements or concentrated oils could potentially have adverse effects or interfere with certain drugs. Mint leaves should be consumed in moderation. If you have any concerns about daily, high-dose consumption, consult a healthcare professional.
Can we drink pudina water daily?
Water infused with mint leaves is a refreshing, hydrating daily drink that can be enjoyed as part of a healthy lifestyle. In addition to being cooling, pudina water may offer mild digestive benefits and can freshen breath. However, individuals with specific medical conditions or known allergies should consume all herbal waters cautiously and in moderation.
Is pudina hot or cold for the body?
In Ayurvedic practice, mint leaves (Pudina) are classified as having a cooling potency (Shita Virya). Due to this naturally cooling effect, they are traditionally used to help ease heat-related discomfort and are frequently used to prepare cooling drinks, such as pudina water or mint tea, to help regulate body temperature and promote comfort.
Is pudina good for the skin?
Yes, pudina, or mint leaves, may offer benefits for the skin. The antioxidants and anti-inflammatory compounds in mint leaves are traditionally used to help soothe minor irritated skin, reduce redness, and may assist in managing minor acne flare-ups. Pudina is traditionally applied topically to address minor skin discomforts, including mild rashes, insect bites, and itching.
References
[1] Chumpitazi, B. P., Kearns, G., & Shulman, R. J. (2018). Review article: The physiologic effects and safety of Peppermint Oil and its efficacy in irritable bowel syndrome and other functional disorders. Alimentary Pharmacology & Therapeutics, 47(6), 738-751. https://doi.org/10.1111/apt.14519
[2] Khanna, R., MacDonald, J. K., & Levesque, B. G. (2014). Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. Journal of Clinical Gastroenterology, 48(6), 505–512. https://pubmed.ncbi.nlm.nih.gov/24100754/
[3] Bayani, M., & Javan, A. J. (2017). Study of Hypoglycemic, Hypocholesterolemic and Antioxidant Activities of Iranian Mentha Spicata Leaves Aqueous Extract in Diabetic Rats. Iranian Journal of Pharmaceutical Research: IJPR, 16(Suppl), 75–83. https://pmc.ncbi.nlm.nih.gov/articles/PMC5963648/
[4] Mohammadifar, M., Aarabi, M. H., Aghighi, F., Kazemi, M., Vakili, Z., Memarzadeh, M. R., & Talaei, S. A. (2021). Anti-osteoarthritis potential of peppermint and rosemary essential oils in a nanoemulsion form: Behavioral, biochemical, and histopathological evidence. BMC Complementary Medicine and Therapies, 21, 57. https://doi.org/10.1186/s12906-021-03236-y
[5] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). FoodData Central, FDC ID 173475 (Spearmint). FoodData Central. Retrieved October 30, 2025, from https://fdc.nal.usda.gov/food-details/173475/nutrients