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The Health Benefits of Mallow and Some Wonderful Recipes

 While many aren’t familiar with the mallow plant family which includes the marshmallow, musk mallow, common mallow and high mallow, they should be, as they offer many therapeutic properties. In this article we'll delve deeper into the high mallow, also known as Malva sylvestris. High Mallow is among the more nutritious and healthy plants and if you are considering incorporating it into your diet, you should know that it is tasty, healthy and full of medicinal properties and anti-inflammatory ingredients. To enjoy its qualities, read our guide to mallow's health benefits and some wonderful bonus recipes that make use of this delicious plant.

Mallow health benefits
 

A little about mallow

The mallow plant blooms between January and April and is at its peak after the rainy season, which causes the leaves to go soft and get a deeper taste. Since the flavor of mallow resembles the taste of spinach, you can swap almost any recipe with spinach or chard with an equal amount of mallow. You can use and eat the various parts of the plant: stalk, leaves, and fruit and add them to countless dishes.

As already mentioned, mallow has many health and nutritional benefits and is considered in alternative and Chinese medicine to be very effective in treating a variety of problems and diseases. The plant is rich in protein, iron, minerals, and vitamins B, A and C, and also contains the antioxidants polyphenols, tannins, and flavonoids that fight free radicals in the body. In order to benefit from the healing benefits of mallow, it is recommended that you consume the plant extract as an infusion.

Health Benefits of Mallow:

Treats a cough, phlegm, difficulty breathing, asthma and bronchitis

Mallow contains polysaccharides with antiviral and antiseptic properties that help treat respiratory disorders and a chronic dry cough. The active ingredients of the plant help to remove mucus from the throat and have a calming effect in addition to their ability to treat asthma, bronchitis, emphysema and other respiratory diseases. The German Food and Drug Administration has officially confirmed the healing properties of the plant and has approved the use of the drugs containing mallow for the treatment of a sore throat and a dry cough.

Treats infections, skin sores, and burns

The anti-inflammatory components of mallow are effective in treating a variety of skin problems. The plant is used to soothe rashes, wounds, burns, insect bites and eczema, since the polysaccharides, which nourish and soothe the skin, are also slightly anesthetic. If you suffer from dry, irritated skin affected by weather, rubbing mallow extract infusion on your skin will soften and moisturize it naturally. To soothe redness, swelling, and tingling, apply the mallow extract tea directly to the irritated area, or to use a cloth soaked in the plant’s sap. 

Mallow health benefits

Protects the gums from infections

The mallow leaves contain antibacterial and anti-inflammatory components that protect the gums and oral cavity from diseases and infection. The polyphenols present in the plant prevent the development of bacterial plaque by their ability to fight free radicals. Those of us who suffer from inflamed gums know that this is a disturbing and recurring phenomenon that affects our quality of life and many people find it difficult to find a permanent solution. Using mallow tea as a mouthwash may be a natural and effective way to treat the health of your oral cavity regularly.

Relieves constipation and irritable stomach

The mallow’s polysaccharide mucilages cause relaxation and lubrication of the intestinal walls and better absorption of food. This substance also helps to reduce gastric acidity which causes stomach discomfort. Eating mallow or consuming the plant as a tea infusion helps people who suffer from constipation, irritable stomach, and intestinal cramps and need a soothing supplement. In addition, the mallow is considered a laxative plant and is used in a variety of dietary supplements to relax and calm the stomach.

Treatment of kidney stones and urinary tract infections

Many people use cranberry juice as a means of reducing burning sensations, frequency, and urgency in urination and pain in the lower abdomen, but it is far from being the only natural remedy for this problem. The mallow plant is an excellent alternative to treating such problems because it has an anti-inflammatory component that helps in the healing of such infections. Mallow has another important feature in this context - it is a diuretic that helps clean up waste from the kidneys and prevents the development of stones in them.

Mallow health benefits

Anti-aging properties and its use in natural cosmetics

The use of home masks and facial creams that contain mallow plant extract are effective for the treatment of premature aging of the skin. Cosmetic companies use plant extracts in various cosmetic products such as soaps, makeup, and skincare products. The reason for this is that mallow is rich in components that fight free radicals which damage our skin cells and cause wrinkles. In addition, vitamin A gives the skin a radiant and younger look. It is also effective for hair care and is recommended for use in people with fragile hair. Applying moisturizing essences or infusions to the skin can contribute greatly to its health and restore its elasticity and strength.

 

Prevents prostate cancer and strengthens the immune system

Like other leafy greens, mallow is rich in chlorophyll, a green, anti-carcinogenic pigment that cleans our internal organs. Beyond its ability to prevent various types of cancer, it is particularly effective in preventing and healing prostate cancer. Researchers who studied the mallow plant discovered a substance called beta-sitosterol, which is known for its ability to prevent tumors in the prostate gland. The plant can be used as a preventative measure for people at risk of developing this cancer.

Beta-sitosterol is a substance that also helps the white blood cells function in our immune system, which are necessary for fighting various diseases. This means that consuming the mallow plant contributes greatly to cancer patients undergoing immunosuppressant therapies. In a study that examined the use of mallow for prostate cancer patients who had radiotherapy and had pain during urination, researchers found that the plant significantly reduced patient pain. Even people who do not have a chronic disease can benefit from strengthening the immune system using the herb, but it is important to do so only after consulting a healthcare professional.

Treats Insomnia

Mallow plant extract can be found in a variety of numbing, insomnia, anxiety and stress medications, and even in the anesthetics that dentists use. The various components of the plant help calm the nervous system and promote a sense of peace and relaxation. A 2013 study also demonstrated the efficacy of mallow extract in the treatment of sleep disorders compared to the use of a drug similar to valium. If you suffer from sleep disorders and find it difficult to fall asleep at night, it is time to go out outdoors and pick yourself some mallow to solve the problem. You can drink mallow tea before bedtime, or use the oil extracted from the plant.

Mallow health benefits

You can enjoy mallow’s many health benefits and taste using the next 3 wonderful recipes:
 
Mallow tea infusion

Take a handful of washed leaves and flowers and place them in a pot filled with water. Boil the water with the mallow and cook for about 10 minutes. Once you finish cooking, turn off the flame and leave the plant to brew overnight. Strain the liquid and drink either hot or cold.
 

A light mallow Mediterranean salad:

 

Ingredients for 4 servings:

  • 250 grams of washed leaves
  • 200 grams of yogurt
  • 2 garlic cloves crushed
  • ½ teaspoon salt
  • ¼ lemon squeezed
  • ½ teaspoon chili 
  • 1-2 tablespoons extra virgin olive oil
Mallow health benefits

Preparation:

1. Wash the mallow leaves thoroughly to remove dirt.
2. Boil a liter of water in a pot and add the mallow, leaving it to cook for about 5 minutes.
3. Next, run the mallow leaves under cold water from the tap.
4. Then, cut the leaves into strips and place in a serving bowl.
5. Add the salt, lemon and olive oil and mix all the ingredients together.
6. In a separate bowl, mix the yogurt with the crushed garlic cloves.
7. Sprinkle the yogurt sauce over the leaves and garnish with the chili.

A delicious diet chicken dish with tomatoes and mallow:

Ingredients for 4 servings:

  • 1 tablespoon olive oil or vegetable oil
  • 4 pieces chicken breast (about 500 grams)
  • 1 garlic clove finely chopped
  • ½ teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ cup dry white wine or water
  • 2 sliced tomatoes
  • 170 grams of mallow leaves (about 3 ½ cups)
Mallow health benefits
Preparation:
1. Heat the oil in a non-stick skillet over medium heat.
2. Sprinkle the pieces of chicken breast with garlic, oregano, salt, and pepper and place them in the skillet.
3. Fry the chicken for 15-20 minutes, be sure to turn the meat at least once.
4. Add the wine/water and the sliced tomatoes to the pan and continue cooking with a lid.
5. After 2-3 minutes of cooking the tomatoes, add the mallow leaves, cover the pan again and continue cooking for 2-3 minutes or until the mallow softens.
6. Take both the chicken and the veggies off the heat, arrange on a plate and eat away!
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