Sage is easy to grow and can be grown in most sunny gardens. In the kitchen, sage is known for its strong scent and herbal, peppery, earthy flavor. Used both fresh and dried in the kitchen and is added to many vegetables, chicken, and many other poultry dishes. In this article, we will share how to grow sage, the nutrients, and health benefits that can be gained from adding sage to your diet.
There are over 900 species in the salvia family, but only a few are edible. Sage is an edible salvia, and can be found with beautiful purple, pink, white, and red flowers. Some of which grow taller, need more or less moisture, and more tolerant to shade. Here are some recommended varieties of sage you should consider: ‘Common’, ‘Tricolor’, ‘Victoria Blue’, and ‘Coccinea’.
How To Grow Sage
Sage is usually grown from seed, cuttings, and bought as ready-grown for garden centers. If growing from seed, sow outdoor after all dangers of frost have passed in late spring, or indoors in early spring. Grow sage in full sun, although they will tolerate partial shade, and in containers/pots. Sow seed around 1cm deep, 20 inches apart if growing in the ground.
Sage prefers well-drained soil rich in organic material such as compost or manure. If growing from a ready grown sage plant, keep the sage in the container it came in until the roots get bigger. Then transplant your sage into the ground by digging over the entire area, and adding plenty of compost or manure. Water regularly, especially during hot summers.
Nutrients And Health Benefits
Sage contains many beneficial nutrients such as vitamins K and B-6, iron, calcium, and manganese. They also contain small amounts of protein, carbs, vitamins A, C and E, magnesium, zinc, copper, and is loaded with antioxidants. Sage may also support oral health, ease menopause symptoms, reduce blood sugar levels, support memory and brain health, may protect against certain cancers, and lower bad LDL cholesterol. There are other potential benefits as well for example, sage may combat skin aging, support bone health, and alleviate diarrhea.
sage can be used in a variety of ways, simply sprinkled as a garnish on soups, pastas, mixed into roast dishes, used dried as a seasoning for vegetables, chicken, turkey, and other poultry meats. Add sage to tomato sauces for extra flavour, omelets, smoothies etc.