Parsley: Nutrition Facts, Recipes, Benefits, and Side Effects
Parsley is a common herb that is widely used in cooking and medicine. It has a bright green color and a mild, fresh flavor that complements many dishes. Parsley is also rich in nutrients and antioxidants that can benefit your health in various ways. In this blog post, we will explore the nutrition facts, recipes, benefits, and side effects of parsley.
Nutrition Facts
Parsley is low in calories but high in vitamins and minerals. According to the USDA National Nutrient Database1, two tablespoons (8 grams) of fresh parsley provide:
- Calories: 2
- Carbs: 0.4 grams
- Protein: 0.2 grams
- Fat: 0.1 grams
- Fiber: 0.2 grams
- Vitamin A: 12% of the Reference Daily Intake (RDI)
- Vitamin C: 16% of the RDI
- Vitamin K: 154% of the RDI
- Folate: 3% of the RDI
- Iron: 4% of the RDI
- Potassium: 2% of the RDI
Parsley is especially rich in vitamin K, which is essential for blood clotting and bone health. Parsley also contains vitamin A and C, which are important for immune function and skin health. Additionally, parsley provides folate, iron, and potassium, which are involved in red blood cell production, oxygen transport, and blood pressure regulation.
Recipes
Parsley can be used in various ways to add flavor and color to your meals. Here are some easy and delicious recipes that feature parsley:
- Parsley Chimichurri2: This is a tangy and garlicky sauce that originates from Argentina and Uruguay. It is made with parsley, oregano, garlic, vinegar, oil, salt, and red pepper flakes. You can use it as a marinade or a topping for grilled meats, fish, vegetables, or bread.
- Quinoa Tabbouleh3: This is a refreshing and nutritious salad that comes from the Middle East. It is made with cooked quinoa, parsley, mint, tomatoes, cucumbers, lemon juice, olive oil, salt, and pepper. You can enjoy it as a side dish or a main course with some hummus or yogurt.
- Parsley Pesto4: This is a simple and versatile sauce that can be used for pasta, pizza, sandwiches, or dips. It is made with parsley, pine nuts, garlic, lemon juice, cheese, and oil. You can also add other herbs or greens to customize your pesto.
- Parsley Potatoes5: This is a classic and comforting side dish that goes well with any main course. It is made with boiled red potatoes, butter, salt, pepper, and chopped parsley. You can also add some capers or lemon zest for extra flavor.
Benefits
Parsley has been used for centuries as a medicinal herb for various conditions. Some of the potential health benefits of parsley include:
- Improving blood sugar levels: Parsley contains antioxidants that may help lower high blood sugar levels and improve insulin sensitivity. Animal studies have shown that parsley extract can reduce blood sugar levels and improve pancreatic function in diabetic rats6.
- Supporting heart health: Parsley contains vitamin C and flavonoids that may help protect against oxidative stress and inflammation in the blood vessels. Parsley also contains potassium that may help regulate blood pressure and prevent fluid retention. Some studies have suggested that parsley can lower cholesterol levels and prevent blood clots7.
- Promoting kidney health: Parsley has diuretic properties that may help increase urine output and flush out excess salt and toxins from the kidneys. Parsley may also help prevent kidney stones by inhibiting the formation of calcium oxalate crystals8.
- Enhancing immune function: Parsley contains vitamin C and A that may help boost the immune system and fight off infections. Parsley also has antibacterial and antifungal effects that may help prevent or treat urinary tract infections (UTIs), candida infections, and bad breath9.
- Supporting bone health: Parsley contains vitamin K that may help maintain bone density and prevent fractures. Vitamin K is also involved in the metabolism of calcium and phosphorus, which are essential minerals for bone health10.
Side Effects
Parsley is generally safe when consumed in moderate amounts as food or medicine. However, some people may experience allergic reactions or other adverse effects from parsley consumption. Some of the possible side effects of parsley include:
- Skin sensitivity: Parsley contains compounds called psoralens that can make the skin more sensitive to sunlight and cause rashes or blisters. This is especially true for parsley seed oil or juice applied to the skin11.
- Bleeding disorders: Parsley contains coumarins that can interfere with blood clotting and increase the risk of bleeding. This is especially true for people who take blood thinners or have bleeding disorders.
- Pregnancy and breastfeeding: Parsley can stimulate uterine contractions and menstrual flow, which can cause miscarriage or premature labor in pregnant women. Parsley can also affect the quality and quantity of breast milk in nursing mothers. Therefore, pregnant and breastfeeding women should avoid consuming large amounts of parsley or parsley supplements.
- Kidney and liver problems: Parsley can cause kidney and liver damage if consumed in excessive amounts or for a long time. This is because parsley contains oxalates that can accumulate in the kidneys and cause stones or inflammation. Parsley also contains furanocoumarins that can interact with certain drugs and cause liver toxicity.
Bottom Line
Parsley is a versatile herb that can be used for culinary and medicinal purposes. Parsley is low in calories but high in vitamins and minerals, especially vitamin K. Parsley also contains antioxidants and other compounds that may help improve blood sugar, heart health, kidney health, immune function, and bone health. However, parsley can also cause allergic reactions or other side effects in some people, especially when consumed in large amounts or for a long time. Therefore, it is advisable to consult your doctor before using parsley as a supplement or a remedy.
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