The health benefits of parsley are many. This popular herb is packed with vitamins and nutrients, making it a healthy addition to any diet. Parsley is a good source of vitamins A, C, and K, as well as folate and iron. It also contains antioxidants and anti-inflammatory compounds.
These nutrients work together to support immunity, bone health, and cardiovascular function. Parsley is also thought to have cancer-protective properties. In addition to its impressive nutritional profile, parsley is low in calories and fat-free, making it a great choice for weight loss or maintenance. So, the next time you’re looking for a healthy way to spice up your meal, reach for some parsley.
What Is Parsley?
Parsley is a bright green, biennial herb that is used as a seasoning, Garnish, or decoration. The plant is a member of the Apiaceae family, which includes carrots, celery and cumin. Both flat-leafed parsley (Petroselinum neapolitanum) and Curly leaf parsley (Petroselinum crispum).
Curly leaf parsley is often used as a decoration due to its ornamental appearance, while flat-leaf parsley is preferred for its flavor. The leaves have a mild peppery taste with a slightly sweet undertone. Parsley is low in calories but high in vitamins and minerals such as vitamin C, vitamin K, folic acid and iron. It also contains antioxidants that may help protect against some chronic diseases.
Parsley can be consumed fresh, dried, or cooked. It is often used as a Garnish on Potato dishes, soups and salads or added to sauces and stews. When using fresh parsley, only use the leaves as the stems are tough and fibrous.
Parsley is a versatile herb that can be used in a variety of dishes, from soups and stews to salads and sides. There are two main types of parsley:
- Curly-leaf parsley, or French
- Flat-leaf parsley or Italian
Each one of them has its own distinct flavor. Curly parsley is more delicate, with a slightly sweet taste, while flat-leaf parsley has a stronger, more robust flavor. Both types of parsley can be used fresh or dried, and they can also be used to garnish dishes or as a decoration.
Parsley is an easy herb to grow, and it can be grown in both sunny and shady areas. Whether you’re looking to add flavor to your cooking or you’re simply looking for a beautiful herb to add to your garden, parsley is a great option.
Fresh parsley nutrition facts
100 grams of fresh parsley contain the following nutrients:
- 88 calories
- 6.3 grams carbohydrates
- 0.79 grams fat
- 2.97 grams protein
- 3.3 grams fiber
- 1640 micrograms Vitamin K (1367% of RDI)
- 8420 IU Vitamin Α (168% of RDI)
- 133 milligrams Vitamin C (150% of RDI)
- 6.2 milligrams iron (78% of RDI for men, 35% of RDI for women)
- 152 micrograms Vitamin B9 – folate (38% of RDI)
- 554 milligrams potassium (19% of RDI)
- 50 milligrams magnesium (13% of RDI)
- 1.1 milligrams zinc (12% of RDI)
- 138 milligrams calcium (12% of RDI)
- 1.31 milligrams Vitamin B3 – niacin (9% of RDI)
- 0.1 milligram Vitamin B1 – thiamin (9% of RDI)
- 0.16 milligrams manganese (8% of RDI)
- 58 milligrams phosphorus (8% of RDI)
- 0.4 milligrams Vitamin B5 – pantothenic acid (8% of RDI)
- 0.1 milligrams Vitamin B2 – riboflavin (8% of RDI)
- 0.1 milligrams Vitamin B6 (7% of RDI)
- 0.75 milligrams vitamin E (5% of RDI)
- 56 milligrams Sodium (4% of RDI)
- 0.1 micrograms Selenium (>1% of RDI)
- 0.15 milligrams copper (>1% of RDI)
- 5050 micrograms Carotene, beta
11 Health Benefits of Parsley
Parsley is more than just a garnish. This nutrient-rich herb has been used for centuries in herbal remedies to treat a variety of ailments. Today, parsley is often touted for its ability to detoxify the body, improve digestion, and even fight cancer. While more research is needed to confirm these health benefits, there is evidence that parsley may indeed offer some health advantages.
Parsley is a good source of vitamins A and C, as well as iron and folic acid. It also contains antioxidants and anti-inflammatory compounds. These nutrients give parsley its detoxifying and digestive-aiding properties. For example, vitamin C helps to boost the immune system and protect cells from damage, while iron aids in red blood cell production.
Folic acid is important for pregnant women because it helps to prevent birth defects. The antioxidants in parsley help to neutralize harmful toxins, while the anti-inflammatory compounds can help to reduce swelling and pain.
Parsley’s cancer-fighting potential is another area of interest for researchers. Some studies have shown that the herb can inhibit the growth of tumors and promote apoptosis (cell death).
1. Protects eye and skin health
It is rich in antioxidants, which can help to protect the eyes and skin from damage caused by free radicals. It is a good source of vitamins A, C, and beta-carotene, which are essential for maintaining healthy vision and skin.
These nutrients are important for eye health and can help to prevent disorders like macular degeneration and cataracts. Vitamin A also helps to protect against UV light damage and may aid in the prevention of skin cancer. In addition to its benefits for eyes and skin, parsley also supports digestive health and is a good source of vitamins C and K. Therefore, including parsley in your diet can offer a range of advantages for your health.
2. Fights off heart disease
It contains high levels of antioxidants, which have been shown to protect against heart disease. The flavonoids in parsley help to reduce inflammation and prevent damage to blood vessels. In addition, parsley is a good source of folate, which helps to reduce the level of homocysteine in the blood. High homocysteine levels are a risk factor for heart disease. By including parsley in your diet, you can help to keep your heart healthy and reduce your risk of developing cardiovascular disease.
3. Fights inflammation
Inflammation is a common symptom that can cause severe pain, and parsley has been shown to help reduce inflammation and alleviate Pain associated with arthritis and joint infections. In addition, parsley is a good source of flavonoids, which are antioxidants that have been shown to lower the risk of chronic diseases such as heart disease and cancer.
In addition, the antioxidants and anti-inflammatory compounds that it contains make it effective at reducing swelling and redness.
4. Helps with bladder infections
When it comes to bladder infections, parsley is often thought of as a homeopathic remedy. Homeopathy doctors commonly use parsley in patients with urinary tract problems, kidney stones, and pelvic pain. The thought is that the compounds found in parsley help to break down these stones and relieve pain.
The leaves of the parsley plant are rich in compounds that help to fight infection and promote urinary tract health. In addition, parsley is a diuretic, which means that it helps to flush out bacteria from the bladder.
5. It is a natural diuretic and helps with digestion
We all know the feeling of discomfort after eating a meal that was maybe a little too rich or eating something we’re intolerant to. That bloating, gassy feeling is never fun. Luckily, there are some simple things we can do to help our bodies digest food more efficiently and reduce discomfort. One such thing is to drink herbal tea before or after a meal. It helps with digestion by soothing the stomach muscles and reducing gas. Compounds in herbs like parsley are also able to break down gas bubbles in the intestines, helping to relieve pain and bloating.
According to a 2002 review, there is strong evidence that parsley can be used as a natural diuretic to relieve water retention and alleviate bloating. The volume of urine produced by rats given parsley seed extract in the study was significantly higher than that of controls over the course of 24 hours.
Parsley is beneficial to digestive health since it promotes the formation of urine by the kidneys and draws extra water out of the abdomen, where it might cause indigestion and discomfort. By helping to expel water and toxins from the body, parsley can aid in overall detoxification and promote better digestion. So if you’re feeling bloated or sluggish after a meal, reach for some parsley to help get things moving again.
6. Strengthens bone health
Parsley is a herb that is known for its high levels of vitamin K. Vitamin K is an essential nutrient for maintaining bone density and preventing bone breaks and fractures. Parsley also contains calcium, phosphorus, vitamin D and magnesium, which are all nutrients that are important for building healthy bones. 10 sprigs per week of parsley should be sufficient in order to increase your vitamin K intake and help prevent bone fractures.
7. Natural breath freshener
Parsley is a common breath freshener that can be found in many kitchens. This potent herb is effective at masking unpleasant odors and freshening the breath. The oil in parsley helps to kill the bacteria in the mouth that cause bad breath. In addition, parsley is a good source of chlorophyll, which has properties that help to neutralize odors. For best results, chew on a sprig of parsley after eating garlic or onions.
8. It fights cancer
Studies have shown that parsley can help to fight various types of cancer, including ovarian, breast, and skin cancer. The high levels of antioxidants and other compounds in parsley help to protect cells from damage and prevent the growth of cancerous cells.
Apigenin, a plant substance found in parsley, is promising in preventing breast cancer. In a research, apigenin was found to reduce the growth of breast cancer cells. Additionally, apigenin was found to promote apoptosis (cell death) in breast cancer cells. These findings suggest that parsley may be a valuable tool in the fight against breast cancer.
It also includes unique components in its oil, such as alpha-thujene, myristicin, eugenol, and limonene. These powerful oil components help the body’s immune system function and fight cancer, particularly by preventing carcinogens, reducing oxidative stress, and decreasing tumor development speed.
9. Top source of flavonoid antioxidants
Antioxidants are important because they help to protect cells from damage caused by free radicals. Free radicals are unpaired electrons that can cause cell damage and contribute to the development of chronic diseases.
Flavonoids are a type of antioxidant, and parsley is rich in several flavonoids, including luteolin, alpha-carotene, lycopene, beta-carotene, and apigenin. These compounds have been shown to have numerous health benefits, including reducing inflammation, protecting against heart disease and cancer, and boosting cognitive function.
10. It has antifungal and antibacterial properties
This common herb contains a variety of compounds that can help to fight bacteria and fungi. For example, parsley is a good source of carvacrol, which has been shown to inhibit the growth of certain types of bacteria.
In addition, parsley also contains eugenol, a compound with antifungal properties. As a result, parsley can be used to help treat a variety of infections. Additionally, the antioxidants in parsley can help to boost the immune system and protect against disease. So, whether you’re using it to add flavor to your food or to fight an infection, parsley is a versatile and beneficial herb.
11. Regulates hormones
It contains high levels of apigenin, a compound that has been shown to bind to estrogen receptors and reduce levels of the hormone in the body. As a result, parsley can help to relieve symptoms of hormone-related conditions like PMS and menopause. In addition, parsley is a rich source of vitamins and minerals like zinc and magnesium, which are essential for maintaining hormonal balance.
What to look for when buying Parsley?
When purchasing parsley, look for bunches with a light green color and no visible wilting, brown spots, or yellowing. The parsley should have a strong, fresh fragrance, and the leaves should be firmly attached to the stems.
If possible, purchase organic parsley, as it is less likely to be treated with chemicals. Parsley can be stored in the refrigerator for up to one week, wrapped in a damp paper towel and placed in a plastic bag. Before using, rinse the parsley thoroughly and pat dry with a paper towel. To prevent the leaves from darkening, chop them just before adding them to your dish.
When it’s Best?
The best time to buy parsley is late spring to early summer. This is when the weather is warm, and the plant is in full bloom. The leaves are also at their brightest green during this time. However, parsley can also be found year-round in most grocery stores.
If you’re looking for fresh parsley, look for leaves that are bright green and have a strong smell. Avoid leaves that are wilted or have brown spots. When it comes to storage, parsley should be kept in a cool, dark place. Wrap the leaves loosely in a paper towel and place them in a plastic bag before putting them in the refrigerator. Parsley can last up to two weeks when stored this way.
How to use Parsley (Recipes)
Parsley is a type of herb that is commonly used in cooking. It has a light, fresh taste that can be used to add flavor to many different dishes. Parsley can be bought fresh or dried, and it is also easy to grow at home. When using parsley in cooking, it is important to chop it finely so that the flavor is not too overwhelming. Here are some recipes that feature parsley:
- Add fresh chopped parsley to boiled potatoes for a simple but tasty side dish.
- Make a classic pesto sauce by blending parsley with olive oil, Parmesan cheese, and garlic. This can be served with pasta or used as a dip.
- Mix chopped parsley with breadcrumbs and lemon juice to create a flavorful coating for fish or chicken.
- Stir chopped parsley into soups or stews for a fresh flavor boost.
- Add parsley to homemade soup or chili for extra flavor.
- Sprinkle parsley on top of roasted vegetables.
- Chop up parsley and mix it into scrambled eggs or omelets.
- Garnish fish or chicken with sprigs of parsley before serving.
Parsley is a versatile ingredient that can be used in many different ways. By experimenting with different recipes, you will soon find your favorite ways to use this tasty herb.
Parsley tea is simple to make and can be enjoyed hot or cold. To make parsley tea, simply steep a handful of fresh parsley leaves in boiling water for five minutes. For a stronger flavor, you can add a tablespoon of dried parsley. If you prefer sweetened tea, add a bit of honey or sugar after brewing. You can also add lemon juice for added flavor and nutrition.
Parsley tea is an herbal tea made from the leaves of the parsley plant. It has a light, slightly sweet flavor and can be enjoyed hot or cold. Parsley tea is rich in vitamins and minerals and has been traditionally used for a variety of purposes, including digestive support, relief from bloating, and as a diuretic. More recent research has shown that parsley tea may also help to protect against certain types of cancer, making it a truly healthy beverage. If you’re looking for a delicious and nutritious way to improve your health, parsley tea is a great choice.
To make parsley juice, simply combine equal parts of parsley and water in a blender and blend until smooth. You can drink it straight or add it to other juices or smoothies.
Parsley juice is packed with nutrients and offers a variety of health benefits. According to experts, drinking parsley juice can help to cleanse the kidneys, promote healthy skin, and boost the immune system. Parsley juice is also a good source of vitamins A and C, as well as folic acid and iron. If you’re looking for a healthy way to improve your overall health, try adding parsley juice to your diet.
Risks and Side Effects
Parsley is a common herb that is generally considered safe to consume. However, there are a few risks and side effects associated with parsley that should be considered. First, consuming large amounts of parsley can lead to digestive issues such as gas and bloating. Parsley can also act as a diuretic, which can cause dehydration if not consumed in moderation.
Additionally, pregnant women and those with kidney problems should avoid consuming parsley in large quantities due to its high content of oxalates. Overall, parsley is a relatively safe herb to consume; however, it is important to be aware of potential risks and side effects.
Parsley vs. Cilantro
Parsley and cilantro are two popular herbs often used in cooking. While they may look similar, they have different tastes and uses. Parsley has a subtler, almost bitter taste, while cilantro is often described as having a more delicate taste.
Cilantro also has rounded or curving leaves, while parsley leaves are more pointed. Cilantro is commonly used in Indian, Thai, and Mexican recipes, while parsley is used in a variety of cuisines.
Both herbs have antimicrobial properties. In addition, cilantro contains beta-cryptoxanthin, beta carotene, and luteolandins zeaxanthins, which all contribute to its many beneficial qualities. Whether you’re looking for flavor or nutrition, these two herbs are sure to add something special to your dish.
Parsley is an extremely nutrient-rich herb that offers a wide range of health benefits. It is a good source of vitamins A, C, and K, as well as folate, iron, and magnesium. Parsley also contains high levels of antioxidants and phytochemicals that can help to protect against chronic diseases such as heart disease and cancer.
In addition, parsley is a natural diuretic and can help to promote kidney health. While parsley is generally safe to consume in moderation, those with kidney problems or taking blood-thinning medication should speak to their doctor before adding it to their diet. Overall, parsley is a healthy and flavorful addition to any meal.
By NutriWins team