Benefits Of Parsley
Parsley is probably one of the most under-appreciated vegetables we know. But let us tell you, if you know the benefits of parsley, you will start appreciating it like no other.
Which is why we have this post – here, we discuss the benefits of parsley and how it can make your life better. Keep reading!
What Is Parsley?
Also called ‘Ajmood’ in Hindi, ‘Achu Mooda’ in Kannada, and ‘Kothambeluri’ in Malayalam, and scientifically known as Petroselinum crispum, parsley is a flowering plant native to the Mediterranean region and widely cultivated as a spice, herb, and vegetable.
The plant is widely used in Middle Eastern, European, and American cuisines. It is usually bright green and is a biennial plant in temperate climates and an annual herb in tropical and subtropical areas.
Is Parsley Good For You?
That’s the entire deal. Its vitamin K content is what will really impress you. It contains 574% of the daily recommended value of the nutrient. And the vitamin C it contains is more than thrice the amount found in oranges. It is also rich in other essential nutrients like vitamin A, iron, copper, and folate. And by the way, parsley contains twice the amount of iron in spinach. But do keep in mind this iron found in plants, called non-heme iron, is not as bioavailable as that found in animal sources.
These comparisons will tell you how incredible a food parsley is.
Ah yes, it also contains a unique combination of volatile oils and other compounds that make your life easier. Like, say, eugenol – it works as a local anesthetic and an antiseptic to prevent gum diseases. And there are many others – we will cover them as you read on.
The bottom line – parsley is really good for you. And here’s a little something for you – parsley comes in different types.
What Are The Different Types Of Parsley?
Three types, broadly speaking.
Curled leaf – Also called common parsley, this type of parsley is the most common. It is often used as a garnish in soups, stews, and other dishes.
Flat leaf – Also called Italian parsley, it has more flavor than curled leaf parsley. It is also used in stews and soups and even in salads and sauces.
Hamburg – Also called turnip-rooted or German parsley, is a lesser-known variety. It is used not for its leaves but its turnip-like root, which is roasted or fried or chopped up to be added to soups or stews.
Hold on. Parsley has a history of its own. And you got to know it.
What Is The History Of Parsley?
Parsley has been cultivated for more than 2,000 years now. And before being used in cooking, the plant was utilized for medicinal purposes. The ancient Greeks considered parsley to be sacred – they used it to adorn the victors of athletic contests and to decorate the tombs of the deceased.
Using parsley as a garnish in food items can be traced back to the Roman civilization.
The history of the plant is not as important as its future – which lies in its constituents. Now, we look at the composition of parsley – the nutrients that make parsley, parsley.
What Are The Health Benefits Of Parsley?
1. Fights Cancer
A team of research scientists from Moscow Institute of Physics and Technology had stated that the compounds in parsley could help fight cancer (1). Parsley contains a compound called carnosol that has been found to prevent cancer. The compound has also been linked to the treatment of cancers of the breast, skin, colon, and prostate (2).
Parsley is also a significant contributor of flavonoids, compounds that can inhibit cancer cell proliferation. Another compound parsley is rich in is luteolin, a cancer-preventive agent. It interferes with most of the characteristics of cancer cells, aiding in their destruction. It also inhibits the metabolism of those carcinogens that generate active mutagens in liver chromosomes (3).
Yet another compound in parsley, called apigenin, has been found to kill over 86% of lung cancer cells in laboratory studies (4). It is important to note that cooking can destroy most of parsley’s beneficial nutrients. Hence, use one teaspoon of raw parsley every day (5).
2. Fights Inflammation
The apigenin in parsley also has anti-inflammatory properties. And the flavonoids in the vegetable, as per research, are some of the best natural substances to fight inflammation (6).
Parsley is also used to treat inflammation of the kidneys and bladder, which might also lead to stones and gravel. And the high levels of vitamin C contribute to fighting inflammation.
Parsley contains quercetin (also found in apples) as well, another superb antioxidant that fights inflammation. More importantly, it stabilizes the cells that release histamine (a compound that is released in the body in response to injury) in the body – thereby stopping inflammation right in its tracks. uercetin can also be used in conjunction with standard medical therapies to treat a condition called prostatitis, which is the inflammation of the prostate (7).
3. Boosts Immunity
The abundance of vitamin C in parsley makes it the absolute go-to food for boosting the immune system (8). The essential oils it contains can also suppress an over-stimulated immune response.
These immune-boosting properties of parsley also help heal wounds rapidly.
4. Protects The Heart
Parsley can be a good low-salt addition to your seasoning mixtures, especially if you are using them for seafood. Low salt, as we know, means heart-healthy. You can combine parsley flakes with thyme and garlic powder for a delicious yet healthy seasoning (9). Studies suggest that parsley can be used to treat arterial hypertension, and the resultant cardiac diseases (10).
5. Promotes Bone Health
Parsley contains extremely high levels of vitamin K (we already saw this) that is essential for maintaining bone density and fighting fractures. This mineral works along with calcium, magnesium, vitamin D, and phosphorus – other nutrients important for bone health.
Parsley also inhibits bone resorption (the process where bone cells break down the tissue in bones and release minerals, leading to the transfer of calcium from bone tissue to the blood), which has beneficial effects on the skeletal structure of an individual (11). Though bone resorption is vital, excess of it can lead to complications.
The formation and maintenance of bones are carried out by two types of cells – osteoblasts (that form the bones) and osteoclasts (that resorb bones). An imbalance between these two cell types leads to bone metabolic disorders like osteoporosis and osteopetrosis. Apigenin in parsley can prevent these disorders (12).
6. Aids In Anemia Treatment
Parsley is rich in iron, which explains its role in anemia treatment. Garnishing your dishes with parsley is a simple way to increase your iron intake. One of the easiest ways to achieve this is to begin your day with a parsley smoothie.
Studies show that parsley leaves have potent antianemia properties (13).
Adequate vitamin C levels also support iron absorption. Parsley is rich in vitamin C, promoting better iron absorption – which, in turn, helps treat anemia (14).
7. Exhibits Antibacterial Properties
According to an Egyptian study, parsley exhibits antibacterial properties, especially against the bacterium Staphylococcus aureus (15). Even the essential oils from organic parsley can offer antibacterial (and antioxidant) properties (16).
Parsley was also found to be effective against gram positive and gram negative bacteria (17). The plant can be considered a potent antibacterial agent, and, as per research, can be used for medicinal purposes.
8. Supports Gland Health
Parsley plays a role in gland health too. Studies show that it has a remarkable ability to reduce swollen and enlarged glands. It can also expel watery poisons and excess mucoid matter.
The herb can also calm adrenal glands. And according to another Egyptian study, the root of parsley contains calcium, iron, and B-complex vitamins – all of which nourish the parathyroid glands (18).
9. Rejuvenates Blood Vessels
Studies show that parsley juice can soothe the blood vessels, particularly the arterioles and capillaries. However, there is little research on this. Do consult your doctor for more information.
10. Treats Diarrhea
The leaves, seeds, and even the roots of the parsley plant are known for being powerful relievers of diarrhea. Certain studies say that drinking parsley as tea can work better for treating diarrhea. The tea enhances the digestion of fats and proteins and even improves intestinal absorption.
11. Aids Digestion
Parsley is used to treat indigestion and other related conditions like flatulence and colic (19). The pro-digestive abilities of parsley can also be attributed to its fiber content. The fiber helps the food move smoothly through the digestive tract (20).
Parsley is also known to support circulation. And the herb’s laxative and diuretic properties aid digestion (21). Apiol, the oil extracted from parsley seeds was also found to aid digestion.
12. Regulates Cholesterol Levels
One reason parsley works great in regulating cholesterol levels is its fiber content. Studies show that aqueous extracts of parsley possess hypocholesterolemic properties, which can be attributed to the flavonoids the herb contains. Flavonoids decrease the biosynthesis of cholesterol and help lower blood cholesterol levels as a consequence (22).
13. Improves Ear Health
Parsley is one of the herbs that can help clear inner ear fluid. As parsley naturally moves mucous throughout the body, it can help the fluid flow out of the ear more effectively. Drinking raw parsley juice can offer the beneficial effects. But consult your doctor first as the juice was found to cause an upset stomach in some people.
14. Treats Edema
Being a natural diuretic, parsley flushes out excess water from the body. It also flushes out excess salt from the body, which otherwise leads to edema.
One Iranian study suggests that parsley can even help treat renal disorders caused by an extreme case of edema (23).
It is also important to talk to your doctor about fluid retention as it can be caused by different conditions. Parsley sure can help with sodium and water retention, but exercise caution before taking any kind of supplements (24).
15. Improves Kidney Health
Since parsley is a diuretic and helps flush fluids out of the body, it sure can have a beneficial effect on the kidneys – as it can also flush out germs in the process. Two ingredients in parsley oil can be credited for the herb’s diuretic properties – apiol and myristicin.
The herb can also help rid the body of kidney stones and gallstones.
But keep in mind that excessive use of parsley oil can put your kidneys at risk.
16. Improves Liver Health
Parsley can exhibit excellent hepatoprotective effects, especially in the case of diabetic individuals. In one Turkish study, diabetic rats treated with parsley showed significantly lower levels of blood glucose and enhanced liver health (25).
According to another nutritional report, parsley helps open the obstructions in the liver and spleen (26).
17. Treats Menstrual Problems
The two volatile oils in parsley, apiol and myristicin, are responsible for its emmenagogue effects. Though there is no strong evidence that says if parsley can stimulate menstrual flow, one study of a Russian drug containing 85% parsley juice states that it could be used for inducing labor. However, numerous herbalists and practitioners of alternative medicine use parsley for treating menstrual issues.
18. Treats Night Blindness
Night blindness is caused by a deficiency in vitamin A, and parsley, being rich in this vitamin, can aid in the treatment of the condition. According to the University of Rochester Medical Center, retinol, which is a metabolite of vitamin A, combines with opsin to form rhodopsin. Opsin is a pigment in the eye retina and rhodopsin is a chemical involved in night vision (27).
19. Improves Oral Health
Though more research is required, certain studies have shown that parsley can help reduce bad breath through a process called enzymatic deodorization. Another set of studies says that parsley might be a temporary cure for bad breath, but it may not offer a permanent solution.
More interestingly, bad breath is also caused by a number of intestinal disorders. Some of these include systemic diseases like gastrointestinal or upper respiratory tract disorders and microbial metabolism from your tongue – and parsley might help treat a number of these conditions, indirectly improving bad breath, too (28).
20. Good During Pregnancy
Parsley is a good source of iron, a mineral important during pregnancy (29). The herb also can ease constipation (thanks to its fiber content), which is a common issue during pregnancy.
How To Select And Store Parsley
Selection
Both fresh and dried parsleys are available throughout the year in all supermarkets. Choose fresh parsley over the dried one as fresh parsley is superior in flavor and aroma. Choose parsley that is dark green, has firm stems, and looks fresh and crisp. Organically grown parsleys are the best as they are not irradiated and are free from potentially harmful pesticides and insecticides residue. Avoid buying parsley with wilted or yellow leaves, mold, and dark spots.
Storage
It is very important to store parsley properly. Otherwise, the herb can become slippery and wilted. Do not store parsley under direct sunlight as it can dry its leaves. Wash the leaves under running water thoroughly to remove pesticide residue, dirt, and yellow leaves. Repeat the washing process again and then shake excess water off the leaves. Lay them on a kitchen towel and gently dab them to remove the remaining water. Place the leaves in a ziplock or plastic bag and store it in the refrigerator. This will keep the leaves crisp, and they will easily last for 10 days. Whenever you require it, just open the bundle, take out the parsley you need and then rewrap it and keep it in the refrigerator.
You can also keep it immersed in water in the refrigerator to keep it fresh for a longer period. All you need to do is cut off the small section of the parsley stem. Take a glass of water and place the leaves in the water with the leaves standing upwards. Do not wash the parsley leaves before immersing them in the water. Replace the water every 2 to 3 days to prevent bacterial growth.
Wash the parsley thoroughly before using it every time. Place it in water for a while to allow the sand and dirt to dislodge. Remove the leaves from the bowl and then wash them with clean water. Parsley can be stored for around two weeks in the refrigerator.
Selection and storage are one part. Using parsley in cooking is another.
How To Use Parsley For Cooking
Parsley is commonly used in soups, salads, savory and baked dishes to add flavor and aroma. It can add color and flavor even to the most ordinary and basic dishes. Parsley is an essential component in French cuisine as it is extensively used to prepare soup, stew, and stock. It is also used as a garnish in Middle Eastern cuisine like hummus, baba ghanoush, and tabbouleh. It is a staple in Italian cuisine and is used in the preparation of pizzas, pasta, pesto, and lasagna. Parsley leaves are also added to homemade spaghetti and salsa sauce. It makes the food look more appealing and appetizing and brings out the flavor of fresh vegetables.
Flat leaf parsley is mainly used for garnishing purpose as they have a stronger aroma, while curled parsley is used for adding flavor to soups and stews as they blend easily with any type of soup. Curly parsleys are also added to salads and sandwiches because of their crunchy texture. Discard the stems and finely chop the leaves before adding it to your dish. Parsley should be added towards the end of cooking process to retain its taste, color, and nutritional value. It is one of the only herbs that taste worse when cooked.
Now that you know how to use the herb for cooking, how about checking out a couple of popular recipes?
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