Mexican Herbs: A Complete Guide

Written by Isabel Vasquez RD, LDN

Mexican cuisine is so vibrant and full of flavor, from tacos to tamales to enchiladas and more. That’s thanks in part to the abundant use of aromatic herbs. Some common Mexican cooking herbs include bay leaf, cilantro, epazote, and oregano. 

Herbs like these are not only a way to add flavor and color to food, they can also help protect against chronic disease. 

A 2019 study in the Journal of AOAC International highlights that herbs are full of compounds that act as antioxidants to prevent damage to your cells. The study shows herbs may even play a role in combating inflammation and lowering blood sugar and cholesterol. 

In this article, we’re sharing nine Mexican herbs and their health benefits.

Bay Leaf

Bay leaves are slightly bitter and very fragrant. They’re used in some staple Mexican dishes like pozole, escabeche, or menudo. Notice these are all liquid-based dishes; bay leaves tend to go best in these types of dishes.

Nutritionally, bay leaves contain a number of powerful plant compounds and antioxidants including tannins, flavones, flavonoids, and anthocyanins, per a 2020 study in the journal Medicinal Plants of South Asia. 

The study found that bay leaves may help prevent cell damage, reduce inflammation,and support immune health.

Chamomile

Chamomile is a Mexican herb commonly used to make tea. Although it’s not used in many Mexican dishes, it is sometimes used to make marinades for fish or chicken.

It’s an ancient herb that’s been used for centuries to treat a variety of ailments—inflammation, hay fever, menstrual disorders, insomnia, wounds, hemorrhoids, and more.

That said, research shows chamomile contains a number of plant compounds that may help promote cardiovascular and immune health. 

Cilantro

Cilantro is one of the most common herbs for Mexican food. You can find it in salsa, tacos, guacamole, beans, and all kinds of meat dishes. 

If you’re not one of the people that thinks cilantro tastes like soap, you’ll find that it adds a distinct flavor that’s often described as a mix of lemon and pepper with an added tang.

Like all the herbs on this list, it’s full of antioxidants. To be specific, a 2021 study in the journal Molecules shows that cilantro has polyphenols, vitamins, and phytosterols that lend it anti-inflammatory, antidiabetic, and pain-relieving benefits. 

Plus, the study notes that preliminary research shows cilantro may also benefit cardiovascular health by reducing blood pressure and blood lipids and preventing plaque build up on your arteries.

Epazote

Epazote is an herb with a very strong, pungent flavor. It has hints of oregano, citrus, mint, anise, and tar. It’s often used to make Mexican soups, stews and beans. 

A 2021 study in Molecules found that epazote is rich in flavonoids. Flavonoids are a type of phytochemical with antioxidant, anti-inflammatory, antiviral, and cardio-protective properties, per a 2020 study in Molecules.

Its antioxidant effects may even have food safety benefits. A 2020 study in Meat Science found that epazote extract helped prevent ground beef from undergoing lipid oxidation and spoiling.

Hierba Buena

Hierba buena, also known as spearmint, is most often used to make tea in Mexico. However, it’s also commonly used in traditional Mexican medicine to treat cold, cough, asthma, fever, jaundice, and digestive ailments, per a 2021 study in the Journal of Ethnopharmacology.

This study supports the medicinal properties of spearmint, which are largely thanks to plant chemicals like phenolic acids, flavonoids, and lignans. 

Hoja Santa

This Mexican herb is sometimes also called Mexican pepperleaf, yerba santa, or root beer plant. As the last name suggests, its oils are similar to ones from the sassafras tea used to make root beer. 

You can find this herb used in Mexican stews and sauces including mole verde. Its leaves are also sometimes used to wrap tamales or meats for cooking.

According to a 2019 study in Molecules, hoja santa has been used in traditional medicine to treat fever, sore throat, gout, colic, headaches, and more. Interestingly, in Mexico, the Chinantec tribe used an hoja santa beverage to facilitate childbirth and the Mayans used it for wound healing.

Mexican Oregano

Mexican oregano is distinct from Greek or Italian oregano in that it's more pungent. If you can’t find Mexican oregano, cooking pros suggest opting for marjoram because, surprisingly, it’s closer to Mexican oregano than Italian or Greek oregano are.

This herb is used in many dishes including carnitas, pollo al carbon, pozole, and even medicinal teas. 

Unsurprisingly, it’s full of antioxidants and phytochemicals with health-promoting properties. Besides preventing cell damage from oxidative stress, the plant compounds in Mexican oregano may help reduce inflammation, prevent UV damage, and promote healthy blood sugars, per a 2021 study in Molecules.

Pápalo

Pápalo is an herb commonly used in Puebla, Mexico. It has a similar flavor to cilantro, so you can use it in the same kinds of dishes you’d use cilantro in. In Puebla, it’s a staple ingredient in cemita—a popular Pueblan sandwich.

Research shows pápalo has anti-inflammatory benefits thanks to the presence of phenolic acids. Some research shows it may also help heal from burns and kill fungus.

Interestingly, the plant may even be useful as an insecticide, per a 2021 study in Scientia Pharmaceutica.

Thyme

Thyme is an herb used in many global cuisines, including Mexican cuisine. You can find it in sauces, stews, and chiles en vinagre. It’s also used to make meat dishes like barbacoa.

Like the other herbs on this list, thyme has antioxidants that can help combat oxidative stress and reduce inflammation, per a 2020 study in the journal Plants.

Some studies even show that thyme may help alleviate menstrual cramps. For example, a 2020 study in Adolescent Health, Medicine and Therapeutics found that Ethiopian girls who drank thyme tea were less likely to have menstrual cramps than those who didn’t. 

Safety Considerations

In Mexican cuisine, these herbs are used in the kitchen all the time. However, some of these Mexican herbs are also available as dietary supplements. 

Dietary supplements are not regulated by the US Food and Drug Administration, so they may be mislabeled in terms of ingredients and dosage. For that reason, it’s important to purchase a third-party tested supplement whenever possible. 

It’s also important to consider that consuming these herbs in supplement form means you are getting a much higher, more concentrated dosage than you’d get from food. That can pose additional safety risks, including interactions with medications.

For most of these herbs, there isn't sufficient research to support the benefits of supplements anyway. 

It’s always best to consult with a healthcare provider before taking any new supplements.

Final Thoughts

From Mexican oregano to thyme to pápalo and more, Mexican cuisine is full of herbs with antioxidant and anti-inflammatory activity.

Although these herbs alone may not prevent chronic disease, they are a valuable part of a health-promoting eating pattern. They’re one of many reasons our cultural foods are full of nutrition and good for health.

For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.

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