7 herbs that make your Italian food healthier and tastier

Health benefits of basil: One of the most iconic herbs in Italian cooking, basil boasts anti-inflammatory properties and is packed with antioxidants, helping to reduce stress and boost immune health (Image: Canva)

Italian cuisine is known for its rich, aromatic flavours and fresh ingredients, and much of this flavour magic comes from herbs. The right herbs can transform any dish, adding depth, brightness, and balance while also packing a punch of health benefits.

Herbs are the heart and soul of Italian cooking, bringing out the best in every ingredient. In Italian cuisine, herbs are not just seasonings, they’re an essential part of every dish,” says Chef Pankaj Panthri, Head Chef at Hyatt Regency, Ahmedabad. “They add layers of flavour, freshness, and even a sense of tradition to the meal. Without them, you just don’t get the true essence of Italian food.”

From rosemary’s earthy depth to basil’s sweetness, each herb has a unique role and health benefits that make it indispensable. Panthri shares some healthy herbs your Italian food is incomplete without:

• Thyme: Thyme is an herb commonly paired with chicken in Italian cuisine, as it brings a subtle, earthy flavour that complements meat beautifully. It’s known for aiding digestion and has antimicrobial properties, making it as healthy as it is delicious. Adding thyme can balance taste in meat dishes and give them a complex, hearty taste.

• Basil: It is one of the most iconic herbs in Italian cooking, especially with pasta and vegetable dishes. Its slightly sweet, peppery taste brightens up sauces and pairs perfectly with tomatoes. Basil also boasts anti-inflammatory properties and is packed with antioxidants, helping to reduce stress and boost immune health.

• Rocket leaves: They are also known as arugula, add a peppery kick to salads and pasta dishes. They’re high in vitamins A and K, providing a boost for eye health and bone strength. Rocket leaves add a fresh, crisp layer to any Italian meal, especially salads, balancing richer flavors with their light bitterness.

• Rosemary: It is a star in Italian lamb dishes, known for its woodsy, intense taste. Its essential oils support memory and concentration, and it’s also a great source of antioxidants. Rosemary adds depth to roasts and meats, enhancing both aroma and taste.

• Sage: This herb has a savoury, slightly peppery taste that complements pasta and vegetable dishes, giving them a warm, earthy flavor. In Italian cooking, sage is often paired with brown butter for a simple yet aromatic pasta sauce. Sage is known to aid in digestion and improve cognitive function.

• Dill: Trust this herb to bring a fresh, slightly sweet taste that works perfectly with Italian seafood dishes. Dill is high in vitamin C and has antioxidant properties that support the immune system. It’s a lighter herb that can balance out the rich, hearty flavors in seafood preparations.

• Parsley: It is often used as a garnish in Italian dishes, is essential to finishing off a meal with its light, slightly bitter flavour. Like coriander (dhania) in Indian cuisine, parsley adds a fresh burst of green to Italian food. It’s also rich in vitamins A, C, and K, contributing to bone and immune health.