Peppermint (Mentha piperita)

Fresh peppermint leaves (per 100 g): Energy ~70 kcal; Protein ~3.8 g; Total fat ~0.9 g; Carbohydrates ~14.9 g; Dietary fiber ~8.0 g; Water ~78 g. Key micronutrients: Iron ~5.1 mg (28% DV, non-heme form with lower bioavailability ~2–10%, enhanced by co-consumption with vitamin C), Manganese ~1.2 mg (52% DV), Copper ~0.33 mg (37% DV), Magnesium ~80 mg (19% DV), Calcium ~243 mg (24% DV, moderate bioavailability due to oxalate content), Potassium ~569 mg (12% DV), Folate ~114 µg (29% DV), Vitamin A (as carotenoids) ~4248 IU (85% DV, bioavailability improved with dietary fat), Vitamin C ~31.8 mg (35% DV), Riboflavin ~0.26 mg (20% DV). Primary bioactive compounds: Essential oil (1.2–3.9% of dry weight) dominated by menthol (30–55% of oil), menthone (14–32%), menthyl acetate (2.8–10%), 1,8-cineole (3.5–14%), and menthofuran (1–9%). Rosmarinic acid is the major phenolic compound (~12–75 mg/g dry extract depending on preparation), with demonstrated antioxidant and anti-inflammatory properties; bioavailability of rosmarinic acid is moderate (peak plasma at ~0.5–1 hr, partially metabolized to caffeic acid and ferulic acid). Additional polyphenols include eriocitrin (~2–12 mg/g dry extract), luteolin-7-O-rutinoside, and hesperidin. Triterpenes include ursolic acid and oleanolic acid (~0.5–1.5% dry weight). Typical therapeutic doses use enteric-coated peppermint oil capsules delivering 0.2–0.4 mL oil per dose (approximately 90–180 mg menthol per capsule); enteric coating is critical for IBS applications to prevent premature gastric release and esophageal reflux. Peppermint tea (1.5–2 g dried leaf per 150 mL, steeped 5–10 min) delivers substantially less essential oil (~0.02–0.04 mL) but meaningful amounts of rosmarinic acid and flavonoids. Note: Culinary/tea quantities of fresh or dried leaf contribute negligible calories but meaningful micronutrient top-ups; the concentrated essential oil form is the primary vehicle for therapeutic bioactive delivery.