A member of the mint family, this one makes me happy. The fun little patch above was taken in Oregon. We pulled over for a moment and I spotted this gorgeous plant. At first, I was in disbelief, “How could lemon balm get so big and grow so randomly on the roadside?” Then as I plucked a leaf and rubbed it between my fingers, I smelled the lemony, citrus scent of lemon balm. I could not believe it. It made me want to move to Oregon to come upon lemon balm on the side of the road.
Lemon balm is one of those enchanting wild herbs that captures the heart of any forager. With its refreshing lemony scent and versatile applications, it’s hard not to fall in love with this plant. Have you ever wondered if a herb could truly brighten your day?
Often dismissed as just another mint family member, lemon balm (Melissa officinalis) transforms into a delightful addition to your kitchen and medicine cabinet. Let’s explore everything about foraging lemon balm, from identification to its impressive health benefits.
Lemon balm (Melissa officinalis) is a perennial herb cherished by foragers and herbal enthusiasts for its calming properties and culinary versatility. This guide covers foraging lemon balm essentials, including how to identify it, safe harvesting techniques, and preparation methods. We’ll also delve into the medicinal uses of lemon balm, supported by scientific research, to help you incorporate its benefits into your wellness routine. Ideal for beginners or seasoned foragers, lemon balm has been a staple in natural remedies for over 2,000 years, offering soothing relief and nutritional value.
What is Lemon Balm?
Lemon balm, scientifically known as Melissa officinalis, is a member of the Lamiaceae (mint) family, native to southern Europe, western Asia, and parts of the Mediterranean. It has naturalized widely, including in North America, and thrives in various environments. The plant can grow up to 5 feet tall, with square stems, opposite heart-shaped leaves that are toothed and slightly hairy, and small white or pale yellow flowers that attract bees—hence its Greek name “Melissa,” meaning bee. When crushed, the leaves release a strong lemony aroma, making it unmistakable.
Nutritionally, lemon balm is rich in antioxidants, flavonoids, phenolic acids, and essential oils like citral, citronellal, and rosmarinic acid. It contains vitamins like vitamin C and thiamin, along with minerals, contributing to its health-promoting effects. Compared to other herbs, it stands out for its high antioxidant content, which supports overall wellness. This makes lemon balm a nutritious choice for teas, tinctures, and more.
Identifying Lemon Balm for Safe Foraging
Proper identification is key to safe foraging lemon balm. Look for its square stems, opposite leaves that are ovate to heart-shaped with serrated edges, and a height of 1-3 feet. The leaves are bright green, 1-3 inches long, and emit a distinct lemon-mint scent when rubbed— a surefire test. Flowers appear in summer as small, two-lipped clusters in white or pale pink.
Avoid confusing it with spearmint or deadnettle; lemon balm’s unique aroma sets it apart. Use a field guide or app for confirmation, and always forage in uncontaminated areas away from roadsides or sprayed fields.
Where and When to Forage Lemon Balm
Lemon balm prefers moist, well-drained soils in partial shade to full sun, often found in gardens, parks, meadows, roadsides, and as a garden escapee in urban areas or hedgerows. In North America and Europe, it’s common in disturbed soils, near streams, or woodland edges. It spreads via seeds and roots, sometimes becoming invasive. Just like mint, it grows easy and can be part of your garden at home or in a pot.
Prime foraging time is spring to early summer for tender leaves, before flowering. In warmer climates, harvest year-round, but avoid late-season if plants are stressed. Practice sustainability: Harvest sparingly, leave roots intact, and allow some plants to flower for pollinators.
How to Harvest Lemon Balm Safely
Harvest lemon balm in the morning for peak essential oils. Wear gloves if sensitive, though it’s not stinging. Use scissors to clip the top 4-6 inches of stems, focusing on young growth to encourage bushiness. Cut back up to two-thirds post-flowering for regrowth.
No major hazards, but wash hands after handling to avoid transferring the scent. If irritated, rinse with water. Forage responsibly in clean areas to avoid contaminants.
Preparing and Storing Foraged Lemon Balm
Rinse harvested lemon balm gently and pat dry. Use fresh for maximum flavor, or dry by hanging bundles in a shaded, airy spot or using a dehydrator at low heat. Store dried leaves in airtight jars away from light for up to a year.
For freezing: Blanch briefly, then freeze in ice cube trays with water for teas. Fresh lasts 3-5 days refrigerated in a damp towel.
Culinary ideas abound: Add to salads, marinades, desserts, or as a lemon substitute in jams. Its mild flavor pairs well with fruits, fish, and teas.
Medicinal Uses and Benefits of Lemon Balm
Lemon balm’s medicinal uses span centuries, with modern studies validating its efficacy as a nervine, antiviral, and antioxidant herb.
Key benefits include:
Reducing Anxiety and Stress: Acts as a mild sedative, improving mood and calmness; studies show it reduces agitation and enhances cognitive function.
Promoting Better Sleep: Effective for insomnia when taken as tea or combined with valerian.
Aiding Digestion: Relieves bloating, gas, and indigestion as a carminative.
Antiviral Properties: Helps heal cold sores (HSV) and may combat other viruses.
Supporting Heart Health: Lowers cholesterol and blood pressure in some studies.
Other Uses: May ease menstrual cramps, boost memory, and provide antioxidant protection against oxidative stress.
How to use medicinally:
Tea: Steep 1-2 teaspoons dried leaves in hot water for 5-10 minutes; drink 1-3 cups daily for relaxation or digestion.
Tincture: Infuse chopped leaves in alcohol for 4-6 weeks; take 1-2 ml daily for anxiety.
Topical: Use infused oil or salve for cold sores or skin issues.
Infusions: Stronger brews for daily support.
Start low and consult a healthcare provider, especially with medications. If fresh isn’t available, try these:
Organic Lemon Balm Tea
Lemon Balm Tincture
Organic Lemon Balm Supplements
Precautions and Side Effects
Lemon balm is generally safe in food amounts, but may cause mild side effects like nausea, headache, or reduced alertness at high doses. Avoid if you have hypothyroidism, as it may lower thyroid levels. It can interact with sedatives, thyroid meds, or glaucoma treatments. Not recommended for pregnancy, breastfeeding, or children without advice. Forage from clean sites and confirm ID.
If you would like to try out a tea, tincture or salve before you harvest your own, check these products:
Conclusion
Foraging lemon balm connects you to nature’s bounty, offering nutrient-rich food and potent remedies. If I’ve piqued your interest, check this guide out to continue learning. It is a great resource and reference to this sunny member of the mint family. From calming anxiety to aiding digestion, this herb elevates any wellness practice. Harvest sustainably and start small if new to it. Embrace lemon balm—its rewards are refreshing!