Parsley

Health Benefits of Parsley.

  • Parsley is one of the less calorific herbs. 100 g of fresh leaves carry just 36 calories. Additionally, its leaves carry zero cholesterol and fat, but rich in anti-oxidants, vitamins, minerals, and dietary fiber. Altogether, the herb helps in controllling blood-cholesterol, and may offer protection from free radical mediated injury and cancers.
  • Parsley contains health benefiting essential volatile oils that include myristicin, limonene, eugenol, and alpha-thujene.
  • The essential oil, Eugenol, present in this herb has been in therapeutic application in dentistry as a local anesthetic and anti-septic agent for teeth and gum diseases. Eugenol has also been found to reduce blood sugar levels among diabetics; however, further detailed studies are required to establish its role.
  • Parsley is rich in poly-phenolic flavonoid antioxidants, including apiin, apigenin, crisoeriol, and luteolin; and has been rated as one of the plant sources with quality antioxidant activities. Total ORAC value, which measures the anti-oxidant strength of 100 g of fresh, raw parsley, is 1301 µmol TE (Trolex equivalents).
  • The herb is a good source of minerals like potassium, calcium, manganese, iron, and magnesium. 100 g fresh herb provides 554 mg or 12% of daily-required levels of potassium. Potassium is the chief component of cell and body fluids that helps control heart rate and blood pressure by countering pressing effects of sodium. Iron is essential for the production of heme, which is an important oxygen-carrying component inside the red blood cells. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
  • Additionally, the herb is also rich in many antioxidant vitamins, including vitamin-A, beta-carotene, vitamin-C,vitamin-E, zea-xanthin, lutein, and cryptoxanthin. The herb is an excellent source of vitamin-K and folates. Zea-xanthin helps prevent age-related macular degeneration (ARMD) in the retina (eye) in the aged population through its anti-oxidant and ultra-violet light filtering functions.
  • Fresh herb leaves are also rich in many essential vitamins such as pantothenic acid (vitamin B-5), riboflavin (vitamin B-2), niacin (vitamin B-3), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins play a vital role in carbohydrate, fat and protein metabolism by acting as co-enzymes inside the human body.
  • It is, perhaps, the richest herbal source for vitamin K; provide 1640 µg or 1366% of recommended daily intake. Vitamin K has been found to have the potential role in bone health by promoting osteotrophic activity in the bones. It has also established a role in the treatment of Alzheimer’s disease patients through limiting neuronal damage in their brain.

    This unique herb provides:
    38% of folates,
    220% of vitamin C,
    281% of vitamin A,
    1366% of vitamin K,
    14% of calcium,
    77.5% of iron and
    5561 mcg of zeaxanthin.
    5054 mcg of carotene-beta
    (Note: the values are in % of RDA per 100 g (RDA-Recommended daily allowance)

 

See the table below for in depth analysis of nutrients:
Parsley (Petroselinum crispum), Fresh, Nutrient value per 100 g /p>
Principle Nutrient Value Percentage of RDA
Energy 36 Kcal 1.5%
Carbohydrates 6.33 g 5%
Protein 2.97 g 5%
Total Fat 0.8 g 3%
Cholesterol 0 mg 0%
Dietary Fiber 3.3 g 8.5%
Vitamins
Folates 152 µg 38%
Niacin 1.313 mg 8%
Pantothenic acid 0.400 mg 8%
Pyridoxine 0.090 mg 7%
Riboflavin 0.098 mg 7.5%
Thiamin 0.086 mg 7%
Vitamin A 8424 IU 281%
Vitamin C 133 mg 220%
Vitamin E 0.75 mg 5%
Vitamin K 1640 µg 1366%
Electrolytes
Sodium 56 mg 4%
Potassium 554 mg 12%
Minerals
Calcium 138 mg 14%
Copper 0.149 mg 16.5%
Iron 6.20 mg 77.5%
Magnesium 50 mg 12.5%
Manganese 0.160 mg 7%
Phosphorus 58 mg 8%
Zinc 1.07 mg 10%
Phyto-nutrients
Carotene-ß 5054 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 5561 µg

(Source: USDA National Nutrient data base)