Fresh herbs — the underrated superfood that belongs on every meal

There's a simple habit that does more for health than most supplements combined. It costs almost nothing. It takes ten seconds. And it makes every dish better. A handful of fresh herbs on top.

Parsley over soup. Basil on tomatoes. Chives on eggs. Purslane in salad. Rosemary with meat. It has always been this way — and science is now explaining why our ancestors were right.

What's in fresh herbs — more than you think

Herbs are not just flavor enhancers. They are highly concentrated nutrient packages — a small bunch of parsley contains more Vitamin C per gram than an orange, more iron than spinach, more Vitamin K than most vegetables.

The secret lies in the secondary plant compounds (these are protective and active substances that the plant itself produces). Herbs form these substances in exceptionally high concentrations — because they are small and carry out intensive photosynthesis, and because they must actively protect themselves against pests, UV radiation, and fungal diseases. All these protective substances also benefit us when we eat them.

The Federal Centre for Nutrition confirms: herbs contain a rich cornucopia of ingredients — above all essential oils (volatile aromatic compounds that have antibacterial and anti-inflammatory effects) and secondary plant compounds such as sulfides, glucosinolates (sulfur-containing compounds with detoxifying effects), monoterpenes (aromatic compounds from essential oils), healthy bitter substances and tannins.

The most important kitchen herbs — and what they can really do

Parsley — the underestimated nutrient marvel

Parsley is the most widely used culinary herb in German-speaking countries — and at the same time one of the most nutrient-rich. Even a small handful contains more Vitamin C than an orange. In addition, it contains iron, Vitamin K — crucial for blood clotting and bone health — and beta-carotene (the precursor to Vitamin A).

The apigenin in parsley — a flavonoid (secondary plant compound from the group of coloring agents) — has anti-inflammatory and antioxidant effects (protects cells from aggressive oxygen molecules). And myristicin — an essential oil — stimulates the liver to produce glutathione, the body's most important detoxification molecule.

Tip: Always use parsley fresh and raw or add it at the end of cooking — heat destroys Vitamin C and volatile essential oils.

Basil — more than just a tomato herb

Basil contains essential oils such as linalool, citral, and eugenol, which have strong anti-inflammatory, antibacterial, and even pain-relieving effects. The anti-inflammatory effect of basil is comparable to that of Cox-2 inhibitors — conventional anti-inflammatory drugs used for chronic inflammatory diseases like arthritis.
In addition, basil contains cineol — an active ingredient that has mucolytic and antibacterial effects and provides relief for respiratory diseases.

Chives — the Vitamin K champion

Just 15 grams of chives — a small handful — would be enough to cover the recommended daily allowance of Vitamin K. Vitamin K is not only responsible for blood clotting — recent research shows its central role in bone health and possibly in protecting the coronary arteries.
Like all onion plants, chives contain sulfides (sulfur-containing compounds) which, similar to allicin in garlic, have antibacterial and cardioprotective effects.

Rosemary — the memory herb

Rosmarinic acid and carnosol — two active compounds in rosemary — are considered strong antioxidants. Rosemary also contains 1,8-cineole (also known as eucalyptol), which has been shown to improve memory performance — even simply inhaling its scent showed measurable effects on concentration in studies.

Thyme — the natural antibiotic

Thymol — the main active ingredient in thyme — is one of the strongest natural antiseptics (germ-killing substances) we know. Thyme has antibacterial, antiviral, and mucolytic effects. It has been the herb of choice for respiratory infections for centuries — and science confirms what traditional medicine has always known.

Purslane — the Omega-3 marvel almost no one knows about

Here lies perhaps the most surprising chapter in the history of herbs.

Purslane — a small, succulent (water-storing) herb with thick, juicy leaves that grows as a so-called weed in many gardens — is the most Omega-3-rich plant we know of in Central Europe. Not flaxseed. Not chia seeds. Purslane.
Omega-3 fatty acids (essential (vital, polyunsaturated fatty acids that the body cannot produce itself) have antioxidant, anti-inflammatory effects and improve blood flow. They can prevent cardiovascular diseases.

Purslane also contains Vitamin C, Vitamin A, B1, B2, B6 and E — as well as minerals such as magnesium, calcium, sodium, phosphorus, potassium, zinc and iron, as well as flavonoids (secondary plant compounds with antioxidant effects) and mucilages that protect the gastrointestinal tract.

In nutrient-rich soils, purslane can form stems up to half a meter long with juicy, round leaves — and the richer the soil, the more Omega-3 and flavonoids it contains.
Purslane tastes slightly sour and salty — it fits into salads, as herb pesto, as a spinach substitute or finely chopped in dips and quark. And its small yellow flowers are very popular with bees — a direct Brix value indicator (high pollinator attractiveness signals high nutrient density). You can read more about it here.

The story of the organic herb farmer — and why white powder is not a pesticide

Here's a story we know from experience.
An organic herb farmer in our region has a problem that many herb producers know — but hardly anyone openly talks about. It gets difficult at the third cut.

At the first cut, the herb plants are young, vital and strong. At the second cut, they still recover well. But at the third cut — after several harvest-stress cycles — the plants are weakened. The Brix value drops. The cell walls become thinner. And that's exactly when the pests come.
This is no coincidence. It is plant self-physiology: A stressed plant with a low Brix value is an invitation for aphids, spider mites and fungal spores. We have described this in every one of our articles on fruits and vegetables — for garlic, for strawberries, for broccoli. The same principle applies to herbs.

The herb farmer found a solution: He sprays with Grünkraft Zeolith Pur — finest silicate particles (mineral particles from zeolite) that form a physical protective film on the leaves. The particles act mechanically as a natural repellent against pests. No active ingredient. No chemicals. Just physics. To tell the whole story, he also spreads carbonic lime afterwards.

But then comes the problem: customers see the fine mineral film on the herbs and ask worriedly. "Is that sprayed?" — "What's on the leaves?" — "I thought it was organic?" For our farmer customer, it's not funny at all. 

It is organic. It is mineral. It is zeolite — the same mineral that is approved in Austria as a feed additive for horses and dogs, that is used in the food industry as a free-flow agent, that the EU has approved as food additive E554.

The white film on the herbs is not a pesticide. It is a natural mineral rock that strengthens and protects the plant — and washes off by itself with the next rain. The misunderstanding is understandable. But it is exactly the opposite of the truth. A herb farmer who sprays zeolite protects his plants without chemicals — that is the essence of organic farming.

How zeolite and lime help the herb plant at the third cut

At the third cut, the plant is weakened because it has already put its energy and nutrients into the harvest twice. The soil around the roots is emptier than at the beginning of the season. This is exactly where two complementary measures come into play.

The herb farmer spreads lime — and that is no coincidence. Lime increases the pH value of the soil and improves the availability of calcium, phosphorus and trace elements that remain bound in acidic soil. A stable pH value is the basic prerequisite for the plant to absorb nutrients at all — no matter how much is present in the soil. This is particularly important in exhausted soils after several cuts, because nutrient availability has further decreased due to harvest stress.

Grünkraft Zeolith Pur as a foliar spray works on a different level — directly through the leaf and immediately. The tribomechanically activated silicate particles (finest mineral particles that are electrostatically charged by a high-speed process) form a physical protective film on the leaf surface. This film works in two ways at once: Firstly, mechanically as a repellent — insects with sensory organs in their legs find the particles unpleasant and avoid the plant. Secondly, the silicon from the zeolite brings an important substance directly into the leaf tissue, activating the plant's own defense enzymes — substances that neutralize free radicals and increase the plant's stress resistance.

So lime stabilizes from below — via the soil and the root. Zeolite protects from above — via the leaf and the leaf surface. Both together help the weakened herb plant through the third cut — without chemicals, without pesticides, without customers having to wonder what is on the herbs.

Growing herbs that really work — the practical program

Anyone who wants to grow herbs that fully unleash their potential of essential oils (volatile aromatic compounds), flavonoids (secondary plant compounds with protective effects), and Vitamin C starts with the soil — and works their way up from there.

Prepare soil — once a year: BODENKRAFT Carbonated Lime stabilizes the pH value in the optimal range for herbs. A balanced pH value is the basic prerequisite for all minerals present in the soil to actually be absorbed by the roots. Work shallowly into the soil once a year in spring or autumn.

Activate soil life — every week: Add AM+PLUS Microorganisms (living soil bacteria from Austrian organic herbs) to the watering water. The soil microbiome makes bound minerals plant-available — and precisely these minerals flow into the essential oils and secondary plant compounds of the herbs.

From the first shoot — every 10-14 days: Grünkraft Calcium as a foliar spray delivers CO₂ directly into the leaf for intensive photosynthesis and calcium for stable cell walls. More photosynthesis means more energy for the formation of essential oils, flavonoids, and vitamins. The difference is immediately noticeable in the smell — treated herbs smell more intense because they contain more of these very substances. Available in a 650g can and a 10kg bag.

From the second cut — build up a protective film: Spray Grünkraft Zeolith Pur in parallel with Grünkraft Calcium. The silicate film on the leaf surface mechanically protects the weakened plant against pests — without chemicals, without residues, without customers having to wonder what is on the herbs. It is mineral. It is organic. And it washes off by itself with the next rain.

At the third cut — continue spraying consistently: Use Grünkraft Zeolith Pur more frequently than in the first cuts — the protective film is now particularly important because the plant is weakened and pests know that. Continue Grünkraft Calcium every 10-14 days — the direct CO₂ supply via the leaf helps the exhausted plant regenerate faster than if it were relying solely on the soil.

All products for the herb garden in our garden collection.

Tip for planting — GARDENKRAFT and BODENKRAFT PLUS Water Storage Pellets

Before planting seedlings or young plants, a simple step can make a difference all summer long.

Add a handful of GARDENKRAFT Bio Pellets directly into the planting hole and mix well with the soil. GARDENKRAFT are lime pellets with zeolite, making them a natural nutrient and water reservoir — they store nutrients in their fine mineral channels and release them only when the plant truly needs them. This means: no washout during heavy rain, no nutrient deficiency during dry periods, a more active soil microbiome that invigorates the roots.

For containers, pots, and raised beds — anywhere where water retention is particularly important — combine GARDENKRAFT with two handfuls of BODENKRAFT PLUS water-retaining pellets directly to the roots. Vermiculite (a natural layered mineral that gains a sponge-like structure when heated) and zeolite together can store up to fifty times their own weight in water and release it evenly and as needed. This significantly extends watering intervals — especially valuable on hot summer days or when you couldn't water for two days.

Both products are 100% natural, vegan, and leave no residue.
You can find GARDENKRAFT and BODENKRAFT PLUS water-retaining pellets in our Garden Collection.

Why fresh herbs belong on every meal — a quick summary

Fresh herbs are the simplest and cheapest form of dietary supplement available. They provide highly concentrated secondary plant compounds — substances that are found in much lower concentrations in vegetables and fruits.
A handful of parsley contains more vitamin C than an orange. A sprig of rosemary provides more antioxidants than many capsules from health food stores. And purslane — the weed that grows between paving stones — is the most omega-3-rich plant in Central Europe.

The only condition: The herbs must truly be nutrient-rich. And that, as always, depends on the soil. Herbs that grow in mineral-rich, living soils have more essential oils, more flavonoids, more secondary plant compounds. They smell more intense. They taste more. And they offer more protection.

The Brix value is decisive — even for herbs.

What the Brix value is and how it measures nutrient density — in the Brix article with Reams table.

Why soil health determines the nutrient density of all foods — in the article on minerals and damaged soils.

 

How Grünkraft Zeolith Pur acts as a physical protective film — in the FAQ on Grünkraft Calcium.

All products for the garden in our Garden Collection.
All products for agriculture (larger containers) in our Agriculture Collection. 💚

 

Sources: Federal Centre for Nutrition BZfE, Culinary Herbs and Health | AOK Magazin, Purslane and Omega-3 | Zentrum der Gesundheit, Culinary Herb Ingredients | Every Foods, Fresh Herbs Nutrients 2025 | MedLexi.de, Purslane Medicinal Plant Portrait | Krautgeschwister.de, Purslane 2024 | steinkraft-naturerocks.com, own practical experience organic herb farmer