- Contains beneficial nutrients but few calories and carbs
Tarragon is low in calories and carbs and contains nutrients that may be beneficial for your health.
Just one tablespoon (1.8 grams) of dried tarragon leaves provides (2Trusted Source, 3Trusted Source):
- Calories: 5
- Carbs: 1 gram
- Manganese: 6% of the Daily Value (DV)
- Iron: 3% of the DV
- Potassium: 1% of the DV
Manganese is an essential nutrient that plays a role in brain health, growth, metabolism and the reduction of oxidative stress in your body.
Iron is key to cell function and blood production. An iron deficiency may lead to anemia and result in fatigue and weakness.
Potassium is a mineral that’s crucial for proper heart, muscle and nerve function. What’s more, research has found that it can lower blood pressure.
Though the amounts of these nutrients in tarragon aren’t considerable, the herb may still benefit your overall health.
- May help decrease blood sugar by improving insulin sensitivity
Insulin is a hormone that helps bring glucose to your cells so you can use it for energy.
Factors like diet and inflammation can lead to insulin resistance, resulting in elevated glucose levels.
Tarragon has been found to help improve insulin sensitivity and the way your body uses glucose.
An extract of Russian tarragon was found to prevent insulin resistance, metabolic dysfunction, and fat accumulation the muscles and livers of mice.
Moreover, a 90-day, randomized, double-blind study looked at the effect of tarragon on insulin sensitivity, insulin secretion and glycemic control in 24 people with impaired glucose tolerance.
Those who received 1,000 mg of tarragon before breakfast and dinner experienced an ample decrease in total insulin secretion, which can help keep blood sugar levels balanced throughout the day.
- May improve sleep and regulate sleep patterns
Insufficient sleep has been linked to poor health outcomes and can increase your risk of conditions like type 2 diabetes and heart disease.
Changes in work schedules, high levels of stress or busy lifestyles may contribute to poor sleep quality.
Sleeping pills or hypnotics are often used as sleep aids but may lead to complications, including depression or substance abuse.
The Artemisia group of plants, which includes tarragon, has been used as a remedy for various health conditions, including poor sleep.
In one study in mice, Artemisia plants appeared to provide a sedative effect and help regulate sleep patterns.
However, due to the small size of this study, more research is needed on the use of tarragon for sleep — particularly in humans.
- May increase appetite by reducing leptin levels
Loss of appetite can occur for various reasons, such as age, depression or chemotherapy. If left untreated, it can lead to malnutrition and a decreased quality of life.
An imbalance in the hormones ghrelin and leptin may also cause a decrease in appetite. These hormones are important for energy balance.
Ghrelin is considered a hunger hormone, while leptin is referred to as a satiety hormone. When ghrelin levels rise, it induces hunger. Conversely, rising leptin levels cause a feeling of fullness.
One study in mice examined the role of tarragon extract in stimulating appetite. Results showed a decrease in insulin and leptin secretion and an increase in body weight.
These findings suggest that tarragon extract may help increase feelings of hunger. However, results were only found in combination with a high-fat diet. Additional research in humans is needed to confirm these effects.
- May help relieve pain associated with conditions like osteoarthritis
In traditional folk medicine, tarragon has been used to treat pain for a long time.
Studies in mice also found Artemisia plants to be beneficial in the treatment of pain and proposed that it may be used as an alternative to traditional pain management.
- May have antibacterial properties and prevent foodborne illness
There is an increasing demand for food companies to use natural additives rather than synthetic chemicals to help preserve food. Plant essential oils are one popular alternative.
Additives are added to food to help add texture, prevent separation, preserve food and inhibit bacteria that cause foodborne illness, such as E. coli.
An older study looked at the effects of tarragon essential oil on Staphylococcus aureus and E. coli — two bacteria that cause foodborne illness. For this research, Iranian white cheese was treated with 15 and 1,500 µg/mL of tarragon essential oil.
Results showed that all the samples treated with tarragon essential oil had an antibacterial impact on the two bacterial strains, compared to the placebo. Researchers concluded that tarragon may be an effective preservative in food, such as cheese.
- Versatile and easy to incorporate into your diet
Since tarragon has a subtle taste, it can be used in a variety of dishes. Here are some simple ways to incorporate tarragon into your diet:
- Add it to scrambled or fried eggs.
- Use it as a garnish on roasted chicken.
- Toss it into sauces, such as pesto or aioli.
- Add it to fish, such as salmon or tuna.
- Mix it with olive oil and drizzle the mix on top of roasted vegetables.
Fresh tarragon is typically only available in the spring and summer in cooler climates. It’s not as readily available as other herbs, such as cilantro, so you may only find it at large chain grocery stores or farmers markets.
- Other potential health benefits
Tarragon has been claimed to provide other health benefits that have not yet been extensively researched.
- May be beneficial for heart health: Tarragon is often used in the heart-healthy Mediterranean diet. The health benefits of this diet are not only related to the food but also the herbs and spices that are used.
- May decrease inflammation: Cytokines are proteins that can play a role in inflammation. One study in mice found a significant decrease in cytokines after tarragon extract consumption for 21 days.
The bottom line
Tarragon has many impressive health benefits, including the potential to reduce blood sugar, inflammation and pain, while improving sleep, appetite and heart health.
Not to mention, it’s versatile and can be added to a variety of foods — whether you use fresh or dried varieties.
You can easily reap the many benefits tarragon provides by adding it to your diet.
Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — By Autumn Enloe, MS, RD, LD (healthline.com)
