Mentha spicata (Spearmint) (Mentha spicata)

Spearmint (Mentha spicata) provides a distinct nutritional and phytochemical profile, though values reflect dried herb or fresh leaf concentrations. Per 100g fresh weight: Calories ~44 kcal, Carbohydrates ~8.4g, Dietary Fiber ~6.8g (supporting digestive transit), Protein ~3.3g, Fat ~0.7g. Key micronutrients include Vitamin A (RAE ~203 mcg, ~23% DV), Vitamin C ~13.3mg (~15% DV), Folate ~105 mcg (~26% DV), Iron ~11.9mg (~66% DV, though non-heme with moderate bioavailability enhanced by co-ingestion with vitamin C), Calcium ~199mg (~15% DV), Magnesium ~63mg (~15% DV), Potassium ~458mg (~10% DV), and Manganese ~1.1mg (~48% DV). Primary bioactive compounds include Carvone (dominant volatile constituent, comprising 55–84% of essential oil depending on extraction method; responsible for characteristic aroma and studied for antimicrobial properties in vitro), Limonene (5–16% of essential oil), Rosmarinic acid (a phenolic ester with documented antioxidant capacity in vitro; concentrations in leaf extract range approximately 15–30 mg/g dry weight), Luteolin and Apigenin (flavonoid glycosides present in measurable quantities; luteolin reported at ~0.5–2 mg/g dry weight), Hesperidin (flavanone glycoside), and Chlorogenic acid (hydroxycinnamic acid derivative). Oxygenated monoterpenes collectively represent up to 84.55% of optimized essential oil extracts. Bioavailability note: Phenolic compounds such as rosmarinic acid demonstrate moderate intestinal absorption in animal models; essential oil volatile compounds are largely metabolized hepatically following ingestion and are not meaningfully bioavailable through culinary use at typical serving quantities.