Parsley: Nutritional Value Facts, Medicinal Uses, Health Benefits

If you’re looking to add a little more flavor to your cooking, parsley might be the perfect ingredient. Parsley is a versatile herb that can be used in a variety of dishes, from soups and salads to sauces and casseroles. It has a mild flavor that is both earthy and savory, making it a great addition to a variety of dishes. In this post, we’ll explore it’s uses and provide you with some tips for using it in your cooking. We’ll also discuss the health benefits, as well as its nutritional information and we will provide you with a few delicious recipes. So, if you’re looking to add some flavor to your meals, read on to learn more about this amazing herb!

History and Origin

Parsley, scientifically known as Petroselinum crispum, is a versatile herb with a rich history that dates back thousands of years. Its origins are intertwined with various cultures and civilizations, and it has been prized for both culinary and medicinal purposes. The history of parsley can be traced back to the Mediterranean region, where it was originally cultivated. The ancient Greeks and Romans held parsley in high regard. They used it to adorn their victorious athletes, believing it to be a symbol of triumph and achievement. The term “parsley” itself is derived from the Greek word “petroselinon,” which means “rock celery.” In some European folklore, it was considered unlucky to transplant parsley, while others believed it could protect against evil spirits. Parsley was sometimes associated with death in certain cultures and was placed on graves.

Parsley Nutritional Value and Calories Chart

An incredibly nutritious herb that is packed with essential vitamins and minerals. It is an excellent source of Vitamin K, Vitamin C, Vitamin A, folate, and iron. It also provides dietary fiber and antioxidants. Parsley also contains many powerful compounds that may have beneficial effects on health, including luteolin, apigenin, and myristicin. The herb may help reduce inflammation, protect against cancer, improve digestion, and support heart health. Furthermore, it is low in calories and has a mild, slightly bitter taste. Nutritional value per 100 g parsley:

Biotin: 7 μg
Calcium: 150 mg
Carbohydrates (Carbs): 4 g
Chloride: 81 mg
Cholesterol: 0 mg
Choline: 0.2 mg
Chromium: 0.7 μg
Copper: 0.1 mg
Dietary Fiber: 2 g
Energy (Calories): 36 kcal
Fat: 0.7 g
Iodine: 2.2 μg
Iron: 2.2 mg
Magnesium: 22 mg
Manganese: 0.3 mg
Molybdenum: 1.3 μg
Pantothenic Acid: 0.3 mg
Phosphorus: 38 mg
Potassium: 260 mg
Protein: 2.9 g
Saturated fat: 0.1 g
Selenium: 0.6 μg
Sodium: 43 mg
Sugars: 0.5 g
Vitamin A: 9377 IU
Vitamin B1 (Thiamin): 0.1 mg
Vitamin B2 (Riboflavin): 0.1 mg
Vitamin B3 (Niacin): 0.8 mg
Vitamin B5 (Pantothenic Acid): 0.3 mg
Vitamin B6: 0.2 mg
Vitamin B9 (Folate / Folic Acid): 157 μg
Vitamin B12: 0 μg
Vitamin C: 34 mg
Vitamin D: 0 IU
Vitamin E: 0.7 mg
Vitamin K: 528 μg
Water: 93 g
Zinc: 0.4 mg

Different Types

There are several types of parsley, each with its unique characteristics. Understanding the different types of parsley can help you choose the right one for your culinary needs.

Curly: Recognizable by its tightly curled leaves, it’s often used as a garnish.
Flat-Leaf (Italian Parsley): It has flat, broader leaves and a more robust flavor, making it suitable for cooking.
Hamburg Root Parsley: This variety is grown for its edible root, which resembles a parsnip and has a mild, earthy flavor.

Parsley vs Cilantro

These are two popular herbs used in various cuisines around the world. While they may look somewhat similar and are both used as garnishes, they have distinct flavors and characteristics. Parsley has a fresh, slightly peppery flavor, often used to enhance the overall presentation of dishes. It’s commonly added to salads, soups, and as a finishing touch on many dishes. Cilantro, on the other hand, has a unique, bright, citrusy taste with a hint of spice. It’s a key ingredient in Mexican, Thai, and Indian cuisines, contributing to salsas, curries, and other dishes.

Parsley vs Coriander Leaves

Coriander leaves (also known as cilantro) and parsley share the similarity of being green leafy herbs, but they have distinct flavors and are used in different culinary contexts. Parsley has a clean, fresh, and slightly peppery taste, often used as a garnish or for adding a subtle herbaceous flavor to dishes. Coriander leaves, or cilantro, have a unique, citrusy, and somewhat spicy flavor. They are a staple in Mexican, Indian, and Southeast Asian cuisines, adding a zesty kick to salsas, curries, and more.

Parsley vs Celery

While both herbs have green, leafy parts and are often used as garnishes, they serve different culinary roles. Parsley is an herb with a fresh, mildly peppery flavor, used primarily for enhancing the visual appeal and taste of dishes. Celery, on the other hand, is a crunchy, mild vegetable often used in salads, soups, and snacks. It provides a distinct crisp texture and a subtle, earthy flavor. These two ingredients can sometimes be confused due to their appearance, but their uses and flavors are quite different.

Parsley In India

Common garden parsley is not only rich in vitamins, but also has significant therapeutic properties. A useful food at any time, parsley is rich in a number of readily absorbable nutrients, including vitamin C and phytoestrogens, making it a valuable supplement, particularly during menopause. medicinally, the root is preferred, having a distinct benefit on the urinary tract and in rheumatic problems. The plant is often cultivated as an annual for its foliage, especially in California, Germany, France, Belgium and Hungary. There are numerous varieties. Parts used are the ripe fruits (seeds), the above-ground herb and the leaves.

Scientific Binomial: Petroselinum crispum
Common English: Parsley
Ayurvedic
Unani: Fitraasaaliyum / Karafs-e-Kohi
Sanskrit: Prajamoda
Hindi / Urdu: Ajmood / Aajmod
Bengali: Parsley
Marathi: Ajmoda
Telugu: Kothimeera Jati Koora
Tamil: Kothamalu Ilaigal Pole
Gujarati
Kannada: Achu Mooda
Malayalam: Seema malli / Malleila Pole
Oriya
Punjabi / Sindhi
Assamese
Kashmiri
Konkani
Manipuri
Dogri
Bhojpuri

Amazing Interesting Facts

More than just a garnish, it has a fascinating history and some interesting facts worth exploring:

The herb has been cultivated for over 2,000 years and was used by the ancient Greeks as a symbol of victory.
It’s not only a culinary herb but also packed with nutrients, such as vitamin C, vitamin K, and antioxidants.
In folklore, it has been associated with superstitions and beliefs, both positive and negative.
It is known for its breath-freshening properties and is sometimes used as a natural remedy for bad breath.
It’s a versatile herb used in a wide range of dishes, from salads to soups, and even as a key ingredient in the classic sauce gremolata.

Folk Home Remedies and Health Benefits

Moderately estrogenic, parsley leaf is a nutritious food supplement to take during menopause. Its relatively high boron content makes it a valuable supplement in natural approaches to preventing osteoporosis. Parsley known to be rich in Vitamin B and potassium, and tumorous cells cannot multiply in potassium.

Bad Breath: Chewing on parsley will eliminate bad breath. At the end of power lunch or romantic dinner, munch the sprig of parsley. It is rich in chlorophyll, a known breath deodorizer with germ-fighting qualities. The herb chases away garlic breath when chewed fresh. A small piece of chocolate is said to have the same effect. Chewing on parsley leaves after meals or using parsley-infused water as a mouthwash can help freshen breath.
Homemade Mouthwash: Try making gargle water with this herb. Two cups of water should be boiled and several springs of parsley, coarsely chopped, should be stepped in this water along with 2-3 whole cloves or a quarter spoon of ground cloves. This mixture should stirred occasionally while cooling. It should then be strained and used as a mouth wash and gargled several times a day.
Headaches: If the headache is due to tension caused by teeth grinding or generally keeping tense around the jaw, chewing fresh parsley is going to ease the tension as long as you do it at the onset of your headache.
Body Odor: To fight body odor, have a few sprigs of parsley, credited with anti-odor properties. Or make tea by steeping a teaspoon of chopped fresh leaves in a cup of boiling water for five minutes. Let it cool a bit before drink it.
Bruises: To treat bruises, take a handful of fresh leaves, crush them, and spread them over the bruise. Wrap the area with an elastic bandage. Some experts claim that the herb decreases inflammation, reduces pain, and can make the bruise fade more quickly. Parsley will pull the color from the bruising very quickly. Possible to have the discoloration gone within 24 hours. A parsley poultice soother skin irritations and eases infections.
Arteriosclerosis: For arteriosclerosis, it is an effective home remedy. It contains elements which help to maintain the blood vessels, particularly the capillaries and arterial system in a healthy condition. It may be taken as a beverage by simmering it gently in the water for a few minutes and partaking several times daily.
Water Retention: It is an old-time remedy for water retention. The herb acts as a mild natural diuretic. To make the tea, steep 2 teaspoons dried parsley in 1 cup boiling water for 10 minutes. You can drink up to three cups daily as needed to relieve water retention. It may help promote the production of urine, potentially aiding in the removal of excess water and toxins from the body. This can be particularly useful for individuals with mild water retention.
Digestive Health: Parsley is also used to stimulate appetite; it has a laxative effect on sluggish digestion, and it relieves flatulence, stomach cramps, and indigestion. The herb has a long history of use in promoting digestive health. Chewing on fresh parsley leaves can help alleviate indigestion, bloating, and gas. Some people even consume parsley tea or parsley-infused water for its soothing effects on the stomach.
Kidney Strengthen: An excellent diuretic and one of the most excellent herbs for gallbladder as it expels gallstones. Commonly used with other urinary antiseptic remedies, parsley root can bring relief to the urinary tract in disorders such as mild cystitis and urethritis. It has traditionally been used in the prevention and treatment of kidney stones and is thought to aid the kidneys in the clearance of waste products that exacerbate muscle aches and stiffness.
Urinary Tract Infections (UTIs): Parsley is known for its potential to support urinary tract health. Parsley tea, due to its diuretic properties, may help flush out toxins and bacteria. However, it’s essential to consult a healthcare professional if you suspect a UTI.
Anti-Inflammatory Uses: Some people have applied parsley poultices or compresses to reduce inflammation and soothe minor skin irritations. The herb’s anti-inflammatory properties are believed to help with conditions like insect bites or skin rashes.
Cough and Respiratory Support: Parsley tea, made by steeping fresh or dried leaves, is traditionally used to alleviate coughs and respiratory congestion. It may help loosen mucus and ease discomfort during respiratory infections.
Joint Pain and Arthritis: Parsley’s anti-inflammatory properties may provide relief for people with joint pain and arthritis. Some individuals incorporate parsley into their diet or use parsley tea to ease discomfort, but consult a healthcare provider for appropriate management of chronic conditions.
Traditional Detoxification: Parsley is sometimes included in detox diets and cleansing routines. The diuretic effect is thought to assist in eliminating waste products from the body.
Menstrual Irregularities: In some cultures, parsley has been used to promote regular menstruation. Parsley tea is believed to have mild emmenagogue (menstruation-inducing) properties. However, it’s crucial to consult a healthcare professional for any menstrual concerns.

Traditional and Popular Healthy Recipes

Parsley, with its fresh, slightly peppery flavor, is a versatile herb that has found its way into a wide range of traditional and popular recipes. Beyond its culinary uses as a garnish, the herb serves as a flavorful and nutritious ingredient in a variety of dishes. Here are some traditional, popular, and healthy recipes that showcase the delicious versatility:

Tabbouleh: Tabbouleh is a classic Middle Eastern salad that highlights parsley’s vibrant flavor. It typically consists of finely chopped parsley, bulgur wheat, tomatoes, onions, mint, and a zesty dressing made with olive oil and lemon juice. This dish is not only refreshing but also packed with nutrients, making it a healthy addition to your menu.
Chimichurri Sauce: Chimichurri is an Argentine sauce used as a marinade or condiment for grilled meats. It features parsley, garlic, vinegar, and various seasonings. The combination of fresh parsley and other herbs creates a flavorful and tangy sauce that pairs excellently with steak, chicken, or grilled vegetables.
Italian Pesto: Italian parsley, or flat-leaf parsley, is the star of this vibrant pesto. To create a healthy and refreshing twist on traditional basil pesto, combine parsley, garlic, nuts, Parmesan cheese, and olive oil in a blender. This sauce complements pasta, grilled fish, or as a dip for bread.
Parsley Potatoes: Parsley potatoes are a simple yet flavorful side dish. Boil or roast small red or new potatoes, then toss them in a dressing of olive oil, chopped parsley, garlic, salt, and pepper. This dish is both easy to prepare and a crowd-pleaser.
Quinoa Salad: This nutritious salad combines cooked quinoa, chopped parsley, diced cucumbers, cherry tomatoes, red onions, and a lemon vinaigrette. The result is a light and protein-packed dish that’s perfect for a refreshing meal or a healthy picnic option.
Lemon Shrimp: Parsley’s freshness pairs beautifully with seafood. For a quick and healthy dish, sauté shrimp with chopped parsley, minced garlic, lemon juice, and a drizzle of olive oil. This recipe delivers a burst of flavor without a lot of fuss.
Smoothie: Incorporate parsley into your morning routine with a healthy green smoothie. Blend fresh parsley leaves with spinach, banana, Greek yogurt, and a bit of honey for sweetness. It’s a nutritious and energizing way to start your day.
Mediterranean Grilled Vegetables: For a healthy and visually appealing side dish, grill a variety of vegetables like zucchini, bell peppers, and eggplant, and then toss them with a dressing made of chopped parsley, garlic, olive oil, and balsamic vinegar. The result is a colorful and flavorful medley.

How to Grow This Herb?

It is cultivated worldwide, but some of the top producing countries include the United States, France, Germany, Italy, and Spain. A hardy herb that thrives in temperate climates, prefers well-drained soil, plenty of sunlight, and moderate temperatures. It can tolerate some shade but grows best with at least 4-6 hours of direct sunlight per day. The plant can withstand light frosts but is not suited for extreme heat or cold. The herb can be grown in the garden or in pots at home. Plant seeds in well-drained, nutrient-rich soil, and keep it consistently moist. Thin the seedlings to allow proper spacing. Regular pruning encourages growth. It’s ideal to sow seeds in the spring or early fall. Avoid planting during the hottest summer months.

Storing Tips

Properly storing parsley is essential to keep it fresh and flavorful. Trim the stems and remove any wilted leaves. Place the parsley in a glass or jar with water, covering the stems but not the leaves, and loosely cover it with a plastic bag. Store it in the refrigerator, changing the water every few days. Alternatively, you can chop parsley, place it in an airtight container, and freeze it.

Side Effects and Precautions

A popular herb used in a variety of culinary and traditional applications, is generally considered safe when consumed in moderation as part of a balanced diet. However, like many natural ingredients, parsley may have side effects for certain individuals when consumed in excessive amounts or used in specific ways. It’s essential to be aware of these potential side effects and take appropriate precautions. Here are some key considerations:

Skin Allergies: Some people may experience skin allergies or contact dermatitis when handling, especially if they have a known sensitivity to plants in the Apiaceae family (which includes parsley). Skin redness, itching, or rash may occur upon direct contact with leaves, stems, or seeds.
Gastrointestinal Upset: Consuming extremely large quantities, particularly when concentrated in supplements or infusions, can potentially lead to gastrointestinal discomfort. This may include symptoms like stomach pain, diarrhea, or cramping. However, such extreme consumption is rare in normal culinary use.
Pregnancy Precautions: Parsley has been historically associated with properties that may stimulate uterine contractions. As a precaution, pregnant women are advised to avoid consuming large quantities, particularly in concentrated forms, to prevent any potential impact on pregnancy. Parsley is thought to suppress breast milk production, so it is best avoided when breast-feeding.
Kidney Health: Parsley’s diuretic properties may increase urine production and potentially affect individuals with kidney issues. If you have kidney problems, consult a healthcare professional before significantly increasing your parsley intake. Do not use large amounts if you have kidney disease; it may increase urine flow.
Allergic Reactions: Some individuals may be allergic to the herb. Allergic reactions can vary from mild symptoms like itching or swelling to more severe reactions such as difficulty breathing or anaphylaxis. If you suspect a allergy, consult a healthcare provider.
Interactions with Medications: When consumed in large amounts, may interact with certain medications, including blood thinners or medications that affect blood pressure. If you are taking medications, it’s advisable to discuss your dietary choices with a healthcare provider.

FAQs.

Q. What can be a substitute for parsley?
If you need a substitute, cilantro or chervil can work, depending on the recipe and your personal taste. Chervil is a close relative of parsley and has a mild, anise-like flavor.

Q. Can we substitute coriander with parsley?
While both the herbs have different flavor profiles, in some recipes, you can substitute parsley for coriander if you’re not a fan of cilantro’s unique taste. Just be aware that the flavor will differ.

Q. Does juice made from chopped parsley, lemon, and water make a great combination for weight-loss? What is the dosage? What are the pros and cons of this method?
Parsley and lemon water is often touted as a weight-loss aid, but there’s no miracle weight loss solution. Drinking this concoction can be part of a healthy diet, but it’s not a magic bullet. The dosage is typically a few sprigs of parsley and lemon juice in a glass of water. The pros are that it’s low in calories and can help with hydration, but it won’t lead to significant weight loss. The cons may include potential allergies or digestive issues for some individuals.

Q. Does lemon parsley water help with belly fat?
Lemon parsley water is sometimes promoted as a natural remedy for reducing belly fat. While it can be a part of a healthy diet, it alone won’t lead to spot reduction of belly fat. A balanced diet and regular exercise are essential for losing weight and reducing belly fat.

Q. Is parsley juice good for weight loss?
Parsley juice can be a part of a balanced diet, but it’s not a standalone solution for weight loss. It can help with hydration and provide some nutrients, but weight loss is a complex process that requires a holistic approach.

Q. When is it best to add parsley during the cooking process?
The timing of adding the herb in cooking depends on the dish. For some recipes, it’s used as a garnish just before serving for a fresh, vibrant look and taste. In others, it’s added earlier in the cooking process to infuse its flavor into the dish. Follow your recipe’s instructions for the best results.

Q. Can a dog eat parsley?
Yes, it is safe for dogs in small amounts. But only a specific type that is curly parsley is safe for dogs. All other varieties carry toxins that endanger canines and could lead to several health problems. Some dog owners give their pets parsley as a breath freshener and to add some extra nutrients. However, always consult your veterinarian before introducing any new foods to your dog’s diet.

Q. How is parsley tea made?
Tea is made by steeping fresh or dried leaves in hot water. Simply pour hot water over the leaves and let it steep for a few minutes. It can be served hot or cold, with or without sweeteners.

Q. Which parsley is better for cooking?
Both flat-leaf (Italian parsley) and curly are used in cooking, but flat-leaf variety is preferred in many culinary applications due to its stronger flavor and more robust leaves.

Q. Can dried parsley be substituted for fresh in a recipe?
Yes, you can use dried leaves in place of fresh, but remember that dried leaves has a more concentrated flavor, so use it sparingly. Typically, you’ll use about one-third of the amount of dried parsley compared to fresh.

Q. As a chef, is there any difference between flat leaf and curly parsley?
Yes, there are differences between flat-leaf and curly varieties. Flat-leaf has a stronger, more robust flavor and is often preferred in cooking. Curly variety is milder and is frequently used as a garnish for its decorative, curly leaves.

Q. What is the difference between Chinese parsley and celery leaves?
“Chinese parsley” is another name for cilantro (coriander leaves). It has a unique citrusy flavor. Celery leaves, on the other hand, come from the celery plant and have a mild, celery-like taste. They are distinct in flavor and appearance.

Q. What are the health benefits of eating parsley?
It is packed with nutrients, including vitamin C, vitamin K, and antioxidants. It’s believed to support digestion, reduce inflammation, and may have mild diuretic properties. Some also use the herb to freshen breath. However, its health benefits are best realized as part of a balanced diet.

Q. How can I grow parsley at home?
Growing the herb at home is relatively easy. Plant seeds in well-drained soil, keep it consistently moist, and provide at least 4-6 hours of direct sunlight daily.

Q. What are some popular parsley recipes from around the world?
It is a versatile herb used in various international cuisines. Some popular dishes include tabbouleh, chimichurri sauce, Italian pesto, and parsley potatoes. Explore the diversity of parsley-infused recipes.

Q. What is parsley and what is it used for?
It is a versatile herb commonly used in cooking. It’s known for its fresh, slightly peppery flavor and is often used as a garnish or to add a subtle herbaceous taste to a wide range of dishes, including salads, soups, sauces, and more.