Unlocking the Nutritional Potential of Parsley

From Garnish to Superfood

When you think of parsley, what comes to mind? Most likely, you envision a garnish added just before serving a dish. Or perhaps a decorative sprig to add a pop of color to your dinner plate.

Easy to grow and use, parsley is one of the most common culinary herbs used in American kitchens. Both curly and Italian (also called flat leaf) are available year-round in grocery stores. But this mild, peppery tasting herb is hiding a big secret. It’s a powerhouse of nutrition that supports a variety of critical body systems. Let’s take a look:

The Healing Powers of Parsley

Nutrient Density – nutrient dense foods are defined as foods that high in nutrients and low in calories. Parsley fits this description with just 22 calories per cup. It’s high in vitamins A, C, B6 and K, as well as minerals potassium, calcium and iron. A nutritional bonus – it’s a good source of fiber.

Antioxidant – specifically apigenin, a bioflavinoid. It increases superoxide dismutase and glutathione. These are the body’s two major antioxidant systems that neutralize reactive oxygen species, protecting cells from oxidative stress. Glutathione is particularly key in the body’s natural detoxification system.

Highly Alkalizing – diets high in alkalizing foods – think fruits and vegetables – are believed to improve pH and prevent cancer by reducing inflammation. There is some evidence that an alkalizing diet also improves bone and cardiovascular health.

The Scarborough Fair Diet, a study conducted in New Zealand in 2011, found that specific fruits, vegetables and herbs had a beneficial effect on bone growth in postmenopausal women. The herbs included parsley, sage, rosemary and thyme, hence the name of the study. The dose studied was one teaspoon of fresh herbs per meal.

Anti – antibacterial, antifungal, antiparasitic and antiviral. All the “anti’s” you could want.

In Greek lore, parsley was believed to have grown from the blood of their heroes, so it was fed in abundance to their athletes.

Relieves Digestive Complaints – specifically flatulence and cramps. In fact, the use of parsley as a digestive aid dates back to the Romans. Another historical use of parsley was as a breath freshener, particularly after a meal with strong flavors.

Chelation – parsley possesses natural abilities to bind to toxic heavy metals. Fermented parsley juice – made from the roots of parsley – is particularly helpful in removing high iron and lead in the body.

Easy Ways to Add More Parsley to Your Diet:

So, with all these natural health benefits, perhaps it’s time to rethink using parsley as simply a garnish. In other cuisines around the globe, parsley is a rock star, featured as the main ingredient in classic Middle Eastern tabbouleh, Argentinian chimichurri and Italian gremolata.

Tabbouleh, typically made with bulgur, fresh tomatoes, lemon, cucumber and red onion, makes a tasty and colorful side dish. Make it grain-free by swapping toasted slivered almonds for the bulgur.

Chimichurri is an excellent sauce for grilled meat. Try a simple dinner of grilled chicken thighs and roasted potatoes with chimichurri. Not a fan of meat or poultry? Try chimichurri over baked sweet potato with black beans.

Gremolata is a delicious condiment with garlic and lemon zest that pairs beautifully with meat and fish dishes. Keep it vegan by trying it as a dip for bread.

However you decide to up your intake of parsley, go bold! Instead of that recommended tablespoon or two, add a cup of chopped parsley as a last-minute seasoning for soups, stews and any roasted vegetable. More is definitely better for flavor and your health.