A Powerful Herb with Health Benefits

Parsley, that widely cultivated flowering herb you’ve seen in American, European, and Middle Eastern cuisine, packs a punch in the health department. It comes in two main types: curly-leaf parsley, the garnish, and flat-leaf parsley, with a stronger flavour, great for salads and cooked dishes.

You might even find dried parsley in stores. While drying reduces some benefits, it enhances its cancer-fighting potential.

Health Benefits Parsley is a vitamin and antioxidant powerhouse. It’s a top source of vitamin K, with just a tablespoon providing over 70% of your daily needs. It’s also loaded with vitamin A and beneficial flavonoids.

Cancer Prevention Dried parsley is a cancer-fighting hero, thanks to a flavone called apigenin. Apigenin is a potent antioxidant with potential anticancer properties. Although more research is needed, it’s promising.

Diuresis Parsley acts as a natural diuretic, helping reduce bloating and blood pressure by promoting excess pee production.

Bone Health Parsley’s vitamin K is essential for bone health, supporting growth and mineral density. Studies on rats even suggest it can help protect against osteoporosis.

Eye Health Parsley contains vitamin A, protecting your eyes’ surface, and antioxidants like lutein and zeaxanthin, guarding against age-related macular degeneration.

Nutrition Beyond vitamin K, parsley is rich in vitamin C, lowering the risk of diabetes, stroke, heart disease, and cancer. It’s also a source of vitamin A, folate, potassium, calcium, and magnesium.

Serving Size: A single tablespoon of fresh parsley contains only 1 calorie and no fat, carbs, or sugar. It provides 6% of your daily vitamin A and 8% of your vitamin C.

Portion Sizes While parsley is generally safe, pregnant women should avoid large amounts due to potential risks.

How to Use Parsley: Incorporating parsley into your diet is easy. Sprinkle it on salads or add it to soups. It’s a key ingredient in various herbal seasonings and condiments, like bouquet garni, salsa verde, cheiro-verde, and tabbouleh.

Parsley isn’t just a garnish; it’s a nutritional powerhouse that can contribute to your overall well-being. So, don’t hesitate to add a pinch of parsley to your dishes and enjoy its fantastic health benefits!

References:

Bailey LH and Bailey EZ, Hortus Third: A Concise Dictionary of Plants Cultivated in the United States and Canada. Macmillan, New York: (1976).

Ezer N and Arisan OM, Folk medicines in Merzifon (Amasya, Turkey). Turk J Bot 30:223–230 (2006).

Farzaei MH, Abbasabadi Z, Ardekani MR, Rahimi R, Farzaei F. Parsley: a review of ethnopharmacology, phytochemistry and biological activities. J Tradit Chin Med. 2013 Dec;33(6):815-26. doi: 10.1016/s0254-6272(14)60018-2. PMID: 24660617.

Tang EL, Rajarajeswaran J, Fung S, Kanthimathi MS. Petroselinum crispum has antioxidant properties, protects against DNA damage and inhibits the proliferation and migration of cancer cells. J Sci Food Agric. 2015 Oct;95(13):2763-71. doi: 10.1002/jsfa.7078. Epub 2015 Feb 19. PMID: 25582089; PMCID: PMC5024025.

Lopez M, Sanchez‐Mendoza I and Ochoa‐Alejo N, Comparative study of volatile components and fatty acids of plants and in vitro cultures of parsley (Petroselinum crispum (Mill) nym ex hill). J Agric Food Chem 47:3292–3296 (1999). – PubMed

Menglan S, Fading P, Zehui P, Watson MF, Cannon JFM, Holmes‐Smith I et al., Apiaceae (Umbelliferae). Flora of China 14:1–205 (2005).

Wong PYY and Kitts DD, Studies on the dual antioxidant and antibacterial properties of parsley (Petroselinum crispum) and cilantro (Coriandrum sativum) extracts. Food Chem 97:505–515 (2006).

Other sources:

SOURCES:

BioMed Research International: “Vitamin K and Bone Metabolism: A Review of the Latest Evidence in Preclinical Studies.”

BMC Complementary and Alternative Medicine: Biochemical and haematological assessment of toxic effects of the leaf ethanol extract of Petroselinum crispum.”

Current Pharmacology Reports: “Plant flavone apigenin: An emerging anticancer agent.”

ESHA Research, Inc., Salem, Oregon: “Parsley, fresh, chpd.”

International Journal of Physiology, Nutrition, and Physical Education: “Parsley-benefits & side effects on health.”

Journal of Ethnopharmacology: “Diuretic effect and mechanism of action of parsley.”

United States Department of Agriculture: “Food Data Central: Parsley, fresh.”