Discover the many health benefits of parsley in its fresh and dried forms, from its antioxidant-rich properties to the natural properties against diabetes and eye disorders.
parsley Often used as a flavoring among chopped vegetables in your salad, they make a rich addition to sauces for tender steaks or as a foolproof garnish for your favorite dishes.
However, it’s also a real medicine sitting in your closet, perhaps as a juice to relieve edema or a powerful source of antioxidants. The possibilities are endless with Petroselinum crispum, an important culinary herb that originated in the Mediterranean region.
Parsley contains an enormous array of ingredients such as coumarins, carotenoids, ascorbic acids, and flavonoids for a wide variety of health uses. These components give parsley a lot of health benefits, from antimicrobial and diuretic to antihypertensives and anticoagulants.[i]
1. Rich source of nutrients
Parsley is a nutrient-rich food. One cup (60 grams) of fresh parsley provides 22 calories, 3.8 grams of carbohydrates, 1.8 grams of protein, 2 grams of dietary fiber, 3.72 milligrams (mg) of iron or 22% of the Reference Daily Intake of 332 mg potassium or 7% of the RDI and 79.8 mg of Vitamin C and 82.8 mg of Calcium.[ii]
Parsley can be used in many flexible forms as part of a healthy diet. You can add fresh parsley to your sauces and pickles, simply chop up some sprigs to garnish meals or add herbs to the dish by the end of the cooking time.
You can also dry fresh parsley. Tie a bunch together, then hang it upside down in a cool, dry place.[iii] Once completely dry, remove the stems and store the leaves in an airtight container. You can also use a dryer or a slightly warm oven. Why not use this herb as a natural breath freshener? It is a proven folk remedy against bad breath in a number of places including Italy.[iv]
Parsley can be a part of your home garden; Seeds can be sown outdoors in March or April, depending on your growing season, or in late summer for early growth next spring.
2. Full of antioxidants
Parsley is full of powerful antioxidants, which are compounds that prevent cell damage from free radicals and are needed by the body to maintain optimal health.[v] Parsley and celery juices restored antioxidant activity in animal models treated with the chemotherapy drug doxorubicin.[vi]
Other studies show that diets rich in antioxidants such as flavonoids It may reduce the risk of developing diseases, including colon cancer.[vii] And because oxidative stress plays a major role in stress-induced stomach injury, parsley offers antioxidants like flavonoids, carotenoids, and ascorbic acid to combat it.[viii] It may interest you to know that dried parsley was shown in one study to be richer in antioxidants than its fresh counterpart.[ix]
3. Anti-diabetic action
Many medicinal herbs and spices have traditionally been celebrated to help control glucose levels with minimal or no side effects.
Besides Egyptian balsam, parsley extract has been found to exhibit antidiabetic and antioxidant properties in Type 1 diabetes cases.[x] The herbal preparations were found to significantly reduce average blood glucose levels and significantly increase insulin and total antioxidant capacity in the treated versus control groups of diabetic patients.
In a Turkish study, researchers found that parsley had a significant hepatotoxic effect in animal models of diabetes, with those treated with the herb showing significantly lower blood glucose levels, among other markers.[xi]
In similar findings, a separate study concluded that due to its antioxidant properties, parsley extract has a similar protective effect to the diabetes drug glyburnoride against hepatotoxicity.[xii]
4. Promotes healthy vision and bones
Carotenoids such as lutein, beta-carotene and zeaxanthin, which are all found in parsley, help protect the eyes and promote fully functioning vision. Consuming foods rich in these carotenoids has been associated with a reduced risk of ageing macular degeneration And eye lens darkening.[xiii]
In a study of 77,466 female nurses ages 45 to 71, lutein and zeaxanthin, along with foods rich in these carotenoids, were shown to reduce the risk of developing cataracts severe enough to require extraction.[xiv] Research also confirms the health benefits of parsley bones. The plant is rich in vitamin K, which is essential for bone health, and in fact contains 820% of the RDI (984 mcg) in one cup.[xv]
5. Natural anti-cancer
Flavonoids possess antioxidant, anti-inflammatory, and anti-carcinogenic activities through multiple mechanisms, including catalysis. cancer Cell death in breast, colorectal and prostate cancer as well as prevention of proliferation of malignant cells in various types of cancer.[xvii]
In a 2020 study, parsley demonstrated an anticancer effect in human glioblastoma cells along with outstanding antioxidant properties. Methanol extract from the herb has also been seen as a potential antiproliferative.[xviii]
Research has also shown that parsley may stop breast cancer tumor growth associated with synthetic hormone replacement therapy. In one study, animals exposed to apigenin, a common flavonoid found in parsley, experienced fewer tumors and significant delays in tumor formation compared to people who were not exposed to flavonoids.[xix]
find more Scientific research on the benefits of parsley In the GreenMedInfo.com database.
[i] Mahmoud S and others “Criticism of the medicinal clarity of parsley (Petroselinum crispum): a culinary herb from the Mediterranean region” Science Farm Pack J. 2014 Jan; 27 (1): 193-202.
[ii] NutritionValue.org https://www.nutritionvalue.org/Parsley%2C_fresh_nutritional_value.html
[iii] CookingChannelTV.com https://www.cookingchanneltv.com/devour/2013/06/25-ways-to-use-parsley
[iv] Madhushankari ji et al “Halitosis – an overview: part one – classification, etiology and pathophysiology of halitosis” J Pharm Biology. 2015 Aug; 7 (Appendix 2): S339-S343.
[v] Lupo V and others Free radicals, antioxidants, and functional foods: Impact on human health. Pharmacogen Reverend. 2010 Jul – Dec ; 4(8): 118-126.
[vi] Kolarovic J and others Antioxidant activities of celery and parsley juices in doxorubicin-treated rats. Molecules. 2010 3 Sep; 15(9): 6193-204. Epub 2010 3 Sep.
[vii] Chang H et al Dietary flavonoids and risk of colorectal cancer: an updated meta-analysis of epidemiological studies. Nutrients. 2018 Jul 23; 10 (7): 950.
[viii] Akinci A et al. “Petroselinum Crispum is effective in reducing gastric oxidative stress-induced damage” Balkan Med c. 2017 Jan; 34 (1): 53-59. Epub 2017 Jan 5.
[ix] Opara E et al Culinary herbs and spices: their bioactive properties, the contribution of polyphenols and the challenges of inferring their true health benefits. Science Int J Mol. 2014, 15th(10), 19183-19202
[x] Khalil N et al Antidiabetic and antioxidant effects of desert date (Balanites aegyptiaca) and parsley (Petroselinum sativum) aqueous extracts: lessons from experimental mice. J Diabetes Precision. 2016; 2016: 8408326. Epub 2016 Feb 25.
[xi] Polkent S et al Effects of parsley (Petroselinum crispum) on the liver of diabetic rats: a morphological and biochemical study. Phytother Res. 2004 Dec; 18 (12): 996-9.
[xii] Ozsoy-Sacan O et al “Effects of parsley extract (Petroselinum crispum) versus glyburnuride on the liver of streptozotocin-induced diabetic rats” J Ethnopharmacol. 2006 March 8; 104 (1-2): 175-81. Epub 2005 Oct 11.
[xiii] Abdel-Aal E et al “Dietary sources of lutein and zeaxanthin, the carotenoids and their role in eye health” Nutrients. 2013 Apr 9; 5 (4): 1169-85.
[xiv] Chasan-Taber L et al “Prospective study of carotenoid and vitamin A intake and risk of developing cataracts in American women” Am J Clean Nutr. 1999 Oct; 70 (4): 509-16.
[xv] NutritionValue.org https://www.nutritionvalue.org/Parsley%2C_fresh_nutritional_value.html
[xvi] Hozayen W et al “Antiosteoporotic effect of Petroselinum crispum, Ocimum basilicum, and Cichorium intybus L. on glucocorticoid-induced osteoporosis in rats” BMC Supplement Alternative Med. 2016; 16 (1): 165. Epub 2016 Jun 2,.
[xvii] Hazafa A et al The role of polyphenols (flavonoids) in the treatment of cancer cells. Cancer Nutri. 2019 Jul 9:1-12. Epub 2019 Jul 9.
[xviii] Isani N et al “Anti-cancer effect in human glioblastoma and the antioxidant activity of L. methanol extract” Cancer Nutri. 2020 Oct 29: 1-9. Epub 2020 Oct 29.
[xix] Mavovadze B and others “Apigenin inhibits the development of medroxyprogesterone acetate 7,12-dimethylbenz (a) induced by anthracene in Sprague-Dawley rats” Cancer Ex Res (Villa). 2011 Aug; 4(8): 1316-24. Epub 2011 Apr 19.
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