Parsley strengthens the immune system, improves bone and eye health, and benefits kidney, heart and brain functions. Chewing a few leaves quickly freshens your breath, and parsley teas and oils are used for skin and hair care.
Parsley is a bright green flowering plant with a slightly bitter taste. We are scientifically known as Petroselinum. Parsley can be consumed fresh or dried. It is added to recipes as a spice, served as a separate snack and used to decorate dishes. All parts are edible.
Parsley, which is easy to care for, can be quickly grown at home all year round.
NUTRITIONAL CONTENT OF parsley
Parsley is low in calories and contains many beneficial nutrients, especially vitamins A, C and K.
The nutritional content of 100 grams of parsley is as follows:
- Calories: 36 kcal
- Protein: 2.9 g
- Fat: 0.79 g
- Carbs: 6.3 g
- Fiber: 3.3 g
- Vitamin A: 421 mcg
- Vitamin C: 133mg
- Vitamin K: 1640 mcg
- Calcium: 138mg
- Iron: 6.2 mg
- Magnesium: 50mg
- Phosphorus: 58 mg
- Potassium: 554 mg
Parsley also contains organic acids, flavonoids, phytoncides, plant fibers, essential oils, thiamine, riboflavin, niacin and folic acid.
6 benefits of parsley
Parsley in general is rich in powerful antioxidants. It is a good pain reliever and antifungal. In addition, thanks to its diuretic effect, it is diuretic and has antibacterial properties.
Dietary fiber in the composition of parsley increases intestinal motility. It is also beneficial for strengthening bones, maintaining eye health and preventing diseases.
Here are 6 important health benefits of parsley:
Parsley is rich in antioxidants known as flavonoids. There are two main antioxidants in the composition of the plant: Myricetin and apigenin. Studies show that myricetin is effective against diabetes, tumors and cardiovascular diseases.
Apigenin improves neuron formation and strengthens connections between brain cells. In this way, it helps concentration and improves memory. Some researchers see apigenin as a new tool to delay the onset or slow the progression of Alzheimer’s disease.
Vitamin K, abundant in parsley, helps strengthen bones and increase mineral density. The decrease in bone mineral density is directly related to fracture risk, especially in the elderly. Eating foods rich in vitamin K reduces this risk. Studies have shown that high vitamin K intake reduces the risk of bone fractures by 22 percent.
Parsley also contains calcium, ergosterol and vitamin C, which help keep bones strong.
Improves Eye Health
The three carotenoids lutein, beta carotene and zeaxanthin in parsley help maintain eye health. There are studies showing that a high intake of carotenoids, especially lutein and zeaxanthin, from foods reduce age-related macular degeneration.
Beta carotene converts into vitamin A (or retinol) in the body, which specifically protects the cornea and conjunctiva of the eyes. It also strengthens night vision health.
Supports Heart Function
All of the same flavonoids reduce oxidative stress and thus improve cardiovascular health. Parsley helps lower blood pressure and cholesterol levels and strengthen the walls of blood vessels.
A study of more than 58,000 people showed that the group with the highest folate intake had a 38 percent reduced risk of heart disease. Consumption of parsley helps capture this folate intake.
Parsley has antibacterial and antifungal properties. In addition, many studies have shown that parsley is effective against Staphylococcus aureus bacteria, which can cause pneumonia and meningitis. Parsley extract also helps prevent the growth of bacteria in food, such as Listeria and Salmonella, which cause poisoning.
In the composition of parsley, there is an essential oil, eugenol, which has an anti-inflammatory effect. It strengthens the immune system, which is especially important in the autumn-winter period and increases the resistance against viral diseases.
Improves Kidney Function
Parsley supports urination, reducing calcium excretion and increasing urine acidity, which supports the treatment of kidney stones. Human studies on this topic are limited so far, but animal experiments have shown that a group of animals given parsley seed extract excreted greater amounts of urine.
USE OF parsley
Parsley is compatible with all food groups, both vegetable and animal proteins. Parsley is great with dill, scallions, and basil. It can also be ideally combined with fermented foods such as sauerkraut.
According to experts, the effects of parsley are strengthened with celery. It is sufficient to consume 50 g of parsley per day for beneficial effects.
Another use of parsley is cosmetic and is used for masks and lotions to heal the skin. All products can be divided into two groups. The first is homemade masks made from parsley leaves; the second is based on essential oil obtained from the roots, leaves and seeds of parsley.
It is believed that such products remove skin pigmentation, protect from UV rays, relieve irritation and redness, and also have a general strengthening effect.
BEWARE OF SIDE EFFECTS
Parsley is generally recognized as a safe herb. However, possible side effects may occur due to allergies. It can cause side effects, especially in those allergic to carrots, celery and fennel.
Huge quantities of parsley should be eaten with caution when:
- kidney stones
- early pregnancy
- Liver and kidney diseases
- Use of blood thinners