Parsley, Petroselinum crispum, is probably the world’s most popular herb. It is most recognizable as the garnish that is left on most restaurant plates. It is perfectly edible and some people do eat it at the end of a meal as a breath freshener.
However, consider that just two tablespoons of parsley are an excellent vitamin K source, and a very good source of vitamin C and beta-carotene (that our bodies turn into vitamin A). And parsley has adequate amounts of folate, iron, potassium and calcium. The two most popular types are curly and Italian flat-leaf. Parsley is native to the Mediterranean area, and history maintains that the Romans used it as a garnish too.
Health Benefits of the Vitamin K in Parsley
Parsley’s greatest nutrient is vitamin K. Vitamin K, known primarily for possibly saving our lives if we incur a bleeding injury, clots the blood. Research from the Nurses’ Health Study found that those who consumed at least 110 micrograms per day had 30 percent less risk of sustaining a hip fracture. Furthermore, vitamin K improved bone density; it takes a combination of calcium, vitamin D and vitamin K for optimum bone health.
Just two tablespoons of parsley contain 154 percent of the United States Department of Agriculture’s (USDA) daily value for vitamin K, 80 micrograms. The USDA notes that only about 25 percent of Americans receive an adequate amount of vitamin K.
Traditional Benefits of Parsley
Traditionally, parsley has been used as a natural diuretic; a substance that increase the flow of urine. Reported in the March 2002 issue of the Journal of Ethnopharmacology, scientists validated the age-old practice in animal studies. Rats given a solution of parsley seed extract, compared to those drinking water, had increased urine flow.
Additional research studies ongoing in labs include the following.
- Scientists believe that apigenin – a flavonoid in parsley (and its relative celery) – stops the growth of leukemia cells.
- Experts theorize that the chemical myristicin found in parsley leaf oil, could be a powerful antioxidant with anti-cancer properties.
Over the years, people have used parsley to improve indigestion, induce uterine contractions and pass kidney stones. Clinical proof has yet to prove these uses, yet many folks rely on experience and tradition.
Growing Parsley
Sown directly in the garden, the seeds seem to take forever to sprout – even two to three weeks. Many people speed up the process by soaking seeds in boiling water overnight. Plant the seeds shallowly and do not transplant (but thin the plants). Parsley is considered a biennial, which means yellow flowers form the second year. The tender, young leaves of the first year are the best to pick.
Parsley Recipes
Tabbouleh is a traditional Lebanese salad with the grain bulgur and parsley as two main ingredients. However, there is a gluten-free tabbouleh made with quinoa; use as a side dish or sandwich spread. Parsley and canned chickpeas make a healthy dip, reminiscent of hummus.
Parsley is Useful
Parsley is one of the most accepted and readily available herbs. Besides use as a garnish and a breath purifier, the herb has value in its nutrients, notably vitamins K, C and A. New research proves vitamin K helps prevent brittle bones, in addition to its main use as a blood clotter.
Disclaimer: This is an educational article only. Talk to your physician if on blood thinners like Coumadin, or diuretic drugs (water pills). Do not eat parsley seeds, sometimes called fruit, or the essential oil. Do not eat parsley if pregnant or have kidney disease.
Reference:
Lawton, Barbara Perry. Parsleys, Fennels, and Queen Anne's Lace: Herbs and Ornamentals from the Umbel Family. Portland, Oregon: Timber Press, Inc., 2007.
Arlene Lengyel - Arlene is a graduate of Clayton College of Natural Health with a Doctor of Naturopathy degree. Naturopathy promotes an all-inclusive, ...
