Parsley is a widely used herb known for its nutritional richness and various health benefits. Here’s an overview of the health benefits and nutritional content of parsley:
Health Benefits of Parsley
- Rich in Nutrients: Parsley is packed with vitamins and minerals, particularly vitamins K, C, and A.
- Antioxidant Properties: Parsley contains antioxidants like flavonoids and vitamin C, which help protect cells from damage by free radicals.
- Anti-inflammatory Effects: The herb has anti-inflammatory properties that can help reduce inflammation in the body.
- Bone Health: High in vitamin K, parsley supports bone health by improving calcium absorption and bone mineral density.
- Heart Health: Parsley can help improve heart health by reducing blood pressure and LDL cholesterol levels due to its folate and flavonoid content.
- Immune Support: With high levels of vitamin C and A, parsley boosts the immune system and helps the body fight infections.
- Digestive Health: Parsley can help with digestion and reduce bloating and water retention due to its diuretic properties.
- Anti-cancer Potential: Some studies suggest that the compounds in parsley may have anti-cancer properties, particularly in reducing the risk of breast cancer.
Nutritional Table of Parsley (per 1 tablespoon, fresh leaves)
Nutrient | Amount per 1 tbsp (fresh) |
---|---|
Calories | 1.0 |
Protein | 0.09 g |
Fat | 0.02 g |
Carbohydrates | 0.24 g |
Fiber | 0.1 g |
Vitamin A | 320 IU |
Vitamin C | 5.0 mg |
Vitamin K | 62.0 mcg |
Folate | 5.2 mcg |
Calcium | 5 mg |
Iron | 0.2 mg |
Magnesium | 2 mg |
Potassium | 21 mg |
Nutritional Table of Parsley (per 100 grams, fresh)
Nutrient | Amount per 100 g (fresh) |
---|---|
Calories | 36 |
Protein | 3 g |
Fat | 0.8 g |
Carbohydrates | 6 g |
Fiber | 3.3 g |
Vitamin A | 8424 IU |
Vitamin C | 133 mg |
Vitamin K | 1640 mcg |
Folate | 152 mcg |
Calcium | 138 mg |
Iron | 6.2 mg |
Magnesium | 50 mg |
Potassium | 554 mg |
How to Incorporate Parsley into Your Diet
- Cooking: Add fresh or dried parsley to soups, stews, and sauces.
- Garnish: Use parsley as a garnish for a fresh, vibrant touch to any dish.
- Salads: Include fresh parsley leaves in salads for added flavor and nutrition.
- Smoothies: Blend parsley into smoothies for a nutritional boost.
- Pesto: Make parsley pesto as an alternative to basil pesto for a unique flavor.
Including parsley in your diet can enhance the flavor of your dishes while providing a wealth of nutrients and health benefits.
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