Parsley, a nutritional powerhouse

Wikipedia states that Parsley (Petroselinum crispum) is a species of flowering plant in the family Apiaceae that is native to Greece, Morocco, and the former Yugoslavia. It has been introduced and naturalized in Europe and elsewhere in the world with suitable climates and is widely cultivated as an herb and a vegetable. It is believed to have been originally grown in Sardinia and was cultivated around the 3rd century BC. Linnaeus stated its wild habitat to be Sardinia, whence it was brought to England and apparently first cultivated in Britain in 1548. Though literary evidence suggests parsley was used in England in the Middle Ages as early as the Anglo-Saxon period.

Italian flat-leaf

 

French curly-leaf

 

NUTRITIONAL CONTENT

Nutritional value per 100g fresh Parsley
- Energy: 151 kJ (36 kcal)
- Carbohydrates: 6.33 g
- Sugars: 0.85 g
- Dietary fiber: 3.3 g
- Fat: 0.79 g
- Protein: 2.97 g

Vitamins and minerals

Parsley is a source of flavonoids and antioxidants, especially luteolin, apigenin, folate, vitamin K, vitamin C, and vitamin A.

The apigenin content of fresh parsley is reportedly 215.5 mg/100 grams, which is much higher than the next highest food source, green celery hearts providing 19.1 mg/100 grams. Parsley essential oil is high in myristicin.

Half a tablespoon (about a gram) of dried parsley contains about 6.0 μg of lycopene and 10.7 μg of alpha carotene as well as 82.9 μg of lutein+zeaxanthin and 80.7 μg of beta carotene. Dried parsley can contain about 45 mg/gram apigenin.

HERBAL MEDICINE

In addition to its use as a culinary herb, parsley has a long history of use in traditional and herbal medicine. The plant has been used to alleviate menstrual pain and as an herbal abortifacient and may have anti-inflammatory properties. Ingestion of parsley seed oil or the consumption of large amounts of other parsley preparations can induce potentially lethal reactions such as organ damage, hemorrhages, or damage to peripheral nerves in people who take them.

HEALTH BENEFITS

1. Rich in antioxidants

Antioxidants are compounds that prevent cellular damage from molecules called free radicals. Our body requires a healthy balance of antioxidants and free radicals to maintain optimal health.

Parsley contains many powerful antioxidants, which may help prevent cell damage and lower your risk of certain diseases. The main antioxidants in parsley are: Flavonoids, Carotenoids and vitamin C.

The two main flavonoids found in parley include myricetin and apigenin. Studies show that diets rich in flavonoids may lower your risk of conditions, including colon cancer, type 2 diabetes, and heart disease.

Furthermore, beta carotene and lutein are two antioxidants known as carotenoids. Many studies associate higher intake of carotenoids with a reduced risk of certain diseases, including lung cancer.

Vitamin C also has strong antioxidant effects and plays an important role in supporting immune health and protecting against chronic disease.

Interestingly, dried parsley may be higher in antioxidants than fresh sprigs. In fact, one study found that the dried herb had 17 times more antioxidant content than its fresh counterpart.

2. Preventing cancer

Flavonoids and vitamin C are natural plant compounds that can fight pathogens in the body.

Myricetin is a flavonoid found in parsley and other plants. It has been shown to help prevent skin cancer. Parsley contains one of the highest concentrations of myricetin per 100 grams.

Studies have shown that parsley and other green herbs and vegetables can block the cancer-causing effects of heterocyclic amines. These are chemical compounds that have cancer-causing qualities. They are generated when meat is grilled at high temperatures. Those who prefer charred steak should pair it with green vegetables, such as parsley, to help reduce these potentially harmful effects.

Apigenin is a natural chemical found in parsley. In a 2015 review, it was shown to decrease tumor size in an aggressive form of breast cancer. Researchers believe that apigenin could be a promising non-toxic cancer treatment in the future.

3. Protecting against diabetes

The myricetin present in parsley has also been examined for use in the treatment and prevention of diabetes.

Laboratory and animal studies have demonstrated that myricetin can lower blood sugar levels and decrease insulin resistance. It also appears to provide anti-inflammatory effects and remove excess fat from the blood.

4. Supports bone health

Bones need certain vitamins and minerals in varying amounts to remain healthy and strong. Low vitamin K levels are associated with a higher risk of fractures. Adequate vitamin K intake may improve bone health by improving calcium absorption and reducing urinary calcium excretion.

Parley is rich vitamin K helps build stronger bones by supporting bone-building cells called osteoblasts. This vitamin also activates certain proteins that increase bone mineral density. Bone density is important, as a lower bone mineral density is associated with an increased risk of fractures, especially in older adults. Some studies suggest that eating foods high in vitamin K may reduce your risk of fractures. One study found that higher vitamin K intake was associated with a 22% lower risk of fractures.

Typical dietary intakes of vitamin K may be below the levels needed to improve bone mineral density and reduce fracture risk. Therefore, eating foods like parsley may benefit bone health.

5. Rich in nutrients that protect your eyes

Lutein, beta carotene, and zeaxanthin are three carotenoids in parsley that help protect your eyes and promote healthy vision. Carotenoids are pigments found in plants that have powerful antioxidant activity.

Lutein and zeaxanthin may prevent age-related macular degeneration (AMD), an incurable eye disease and a leading cause of blindness around the world. Eating foods rich in lutein and zeaxanthin may reduce your risk of late AMD by up to 26%.

Beta carotene is another carotenoid that supports eye health. This carotenoid can be converted into vitamin A in body. Vitamin A is essential for eye health, as it helps protect the cornea.

SIDE EFFECTS

1. When taken by mouth:

Parsley is commonly consumed in foods. Parsley is possibly safe when used in larger amounts as medicine, short-term. But using very large amounts of parsley, such as 200 grams, is likely unsafe. Parsley oil contains toxins that can cause serious side effects, including kidney and liver damage and hallucinations.

2. When applied to the skin:

Parsley seed oil is likely unsafe. It can cause the skin to become extra sensitive to the sun. There isn't enough reliable information to know if applying parsley root and leaf to the skin is safe or what the side effects might be.

3. Pregnancy:

Parsley is commonly consumed in foods. But using parsley in larger amounts as medicine is likely unsafe during pregnancy. Parsley has been used to cause abortion and start menstrual flow. Also, taking large amounts of parsley during the first three months of pregnancy might increase the risk of birth defects. Stay on the safe side and stick with food amounts.

4. Breast-feeding:

Parsley is commonly consumed in foods. But there isn't enough reliable information to know if parsley is safe to use in larger amounts as medicine when breast-feeding. Stay on the safe side and stick with food amounts.

Did you know?Vitamin K plays a key role in blood clotting. It is important not to suddenly alter the amount of vitamin K in the diet while taking blood thinners such as Coumadin, or warfarin.

The total diet is most important in disease prevention and achieving good health. Eating a varied diet as a pathway to healthful living is more vital than focusing on individual foods.

Compiled and written by Crocus Media