Parsley: all the properties and health benefits

Parsley (Petroselinum crispum) It is a plant native to the eastern Mediterranean. Botanically it belongs to the family Apiaceae or Umbelliferaewhich includes relatives such as carrot, celery, dill, fennel, and coriander, as well as the poisonous hemlock.

It was appreciated by the Greeks and later by the Romans. Proof of its prestige is that the Emperor Charlemagne ordered it to be planted on all his land.

It is found naturalized in orchards, gardens and sometimes along roadsides, walls, crops, etc. throughout Europe and parts of Asia. It is also acclimatized in temperate zones of America. Today it is widely distributed throughout the world and is generally cultivated to be used as a condiment.

It is a nutritious and culinary treasure from which enormous returns can be obtained.

Among its merits to become a frequent and appreciated protagonist of the diet are a delicious tastea unprecedented density of vitamins and mineralsand the presence of substances with various beneficial effects on health.

types of parsley

Smooth or common parsleywith an intense and persistent flavor;The curly, crunchy and aromatic; the tuberous or from Hamburg, cultivated by its rootswhich are used as cooked or salad vegetables;He japanese parsley, mitsubaimportant condiment in the kitchen of that country.

Parsley properties

Parsley is, of course, a recommended food for all people. It stands out for its diuretic, digestive, remineralizing properties and as a protector of blood vessels. It is one of the star ingredients of green smoothies.

Still, if you take dailycan result beneficial thanks to its phytochemicals, effective in minimal doses. In fact, it is a true medicinal plant.

Its name may have to do with one of its therapeutic applications. “parsley” means “rock celery” and comes from the Greek petras (stone) and selinum (celery). That the Greeks chose the term “stone” could be related to their use to prevent and treat kidney and bladder stones.

This and the rest of the effects of parsley are due to one of its main organic compounds: apiol. It is not yet known how apiol acts in the body, but its effect is purifying.

Apiol is also known as a resin made with three active ingredients of the plant: apiol itself, apiolina and myristicin.

The decoction of dried roots or leaveswhere the active ingredient is concentrated, It is used to eliminate liquids and toxins, expel grit from the kidneys and relieve congestion in the prostate and purifying organs (kidneys, liver and skin).

the apiol It is also an emmenagogue, that is, it favors menstruation.

Other highly appreciated virtues of parsley are that opens the appetite and promotes digestion. It feels good to the stomach (increases blood flow in that organ) and helps to expel intestinal gases.

Besides, thanks to its chlorophyll contentchew the fresh leaves fight bad breath, especially when it is due to garlic.

parsley benefits

Since it is not used as frequently or as abundantly as would be desirable, it is worth remembering who can benefit most from increasing its presence in the daily diet:

It is antioxidant. The antioxidant qualities of parsley reduce the risk of cancer, heart disease, stroke and cataracts. People with a predisposition to these ailments can use it preventively.Helps in heavy digestions. People who suffer from heavy digestions, intestinal spasms and flatulence can find relief if they include parsley in their first courses and even more so if they take an infusion of leaves before each meal.Help against anemia. Adolescents and women of childbearing age who suffer from anemia have an ally in parsley: 25 g have as much iron as a steak of about 125 g.Useful against obesity and overweight. Obese people, with cellulite, swollen legs, edema, and mild heart or kidney failure may benefit from its diuretic effect. In addition to eating more parsley, they can take three tablespoons of the juice obtained from crushing the plant once or twice a day.relieves rheumatism. Those who suffer from rheumatic diseases will appreciate the anti-inflammatory effect of parsley.prevents dysmenorrhea. The emmenagogue power of parsley is indicated for women with scant or painful periods. A decoction that is prepared by boiling 25 grams of root in half a liter of water for ten minutes will help. Attention: this quality makes Its consumption should be moderated in case of pregnancy.Heals wounds and bruises. The poultice of crushed leaves and stems, moistened with a little water, accelerates the healing of ulcers and wounds, and placed on insect bites and bruises, reduces discomfort.

Parsley nutritional values

Parsley It is a nutritionally very valuable food.as it is one of the most abundant sources of vitamin C, calcium, iron and vitamin A that exist.

enough 25 grams of fresh parsley for cover 70% of the daily needs for vitamin C and 30% of A. To take advantage of this nutritious mine, it would be necessary to consume it in abundance.

These humble twigs that until recently were given away in grocery stores are one of the most abundant sources of vitamin C, calcium, iron and vitamin A that exist.

The parsley nutritional value, source of vitamin C and iron, has no rival among vegetables. It is difficult to find a plant that concentrates both flavor and nutritional value at the same time.

proteins. 100 grams of fresh parsley provide more than 4 grams of protein, four times that of most fruits and vegetables, and twice that of mushrooms.Vitamin C. It is well known that citrus fruits contain a lot of vitamin C, but what is not known is that parsley has up to three times more, although it is consumed in smaller quantities. About 40 grams of parsley would cover the daily needs of this vitamin.Vitamin A. The amount of beta-carotene (provitamin A) contained in this plant also exceeds even carrots and sweet potatoes, its most prominent sources, and is close to that of the richest vegetable: dandelion.Folic acid. 100 grams of parsley provide 56 mcg of folic acid, a quarter of the daily needs for this vitamin, essential for the health of the circulatory and nervous systems.Mineral salts. After seaweed, parsley is the vegetable richest in iron, as it contains 8 mg/100 g, which is double that provided by spinach (4.1 mg/100 g). It also provides three times more calcium than soft cheese (245 mg compared to 80 mg for this type of cheese), and its contribution is similar to that of almonds or soybeans. However, it should be remembered that parsley is usually consumed in moderate quantities (less than 50 g), so its contribution is also less.

To be aware, we can compare the amounts of vitamins and minerals provided by parsley with those of other foods as nutritious as these:

nutritional contentParsleyBeanLettuceSpinachProteins (g)4.41.31.32.5Vitamin A (mcg)120060150816vit. B1 (mg)0.10.080.060.1vit. B2 (mg)0.30.110.080.2vit. B3 (mg)1.40.500.400.6vit. C (mg)166191051Potassium (mg)1000243224633Calcium (mg)2455637126Phosphorus (mg)128443151Magnesium (mg)41261158Iron (mg)80.8014.1Sodium (mg)3321054Fluoride (mg)0.10.010.030.1

How to use parsley in the kitchen?

The Romans were the first to use parsley as food. Gladiators, for example, drank it before fighting. This herb is a perfect seasoning for stews, although we can use it in many other recipes such as soups, mayonnaises or vinaigrettes.

As dressing. The traditional kitchens use the fresh, intense and somewhat spicy flavor of parsley to season salads, vinaigrettes, sauces, soups, fillings, pasta dishes and stews. Other common uses of it is to mix it with breadcrumbs for breading, or add it to vegetable butter to make delicious toast bases.

In sauces. Perhaps where it gains more prominence is in the famous green sauce, that has that color and that name because of its use, and the french béarnaiseas well as the mixture of “fine herbs”..

In the tabbouleh He Tabulatethe famous Middle Eastern salad, is one of the few recipes where replacing lettuce, but it is almost always used in modest amounts. In this case it is accompanied by tomato, onion, mint and a bit of bulgur (cooked and crushed wheat), all seasoned with lemon juice and olive oil.

How to choose, use and preserve parsley

Parsley always tends to have an intense and bright green color. But we shall choose very fresh bunches, with very stiff leaves, discarding those that have a wilted appearance and yellowish or spotted leaves. Parsley withers quickly, especially the smooth variety. To preserve it, it is best to remove the withered stems and place the bunch in a container with water, cover it with a plastic bag and leave it in the fridge, changing the water daily. If we keep it dry, it is best to place it in an airtight glass container in a place where light does not hit it. This herb tolerates freezing well. For this, you just have to chop it and place it in ice cube trays, cover it with water, and put it in the freezer. It is preferable do not cook parsley with food, because it loses part of its aroma and color. It is better to add it a few minutes before the end of cooking or sprinkle it when serving the dish.