Parsley Benefits and Recipes

Parsley is a healthy, versatile trend that many are flocking to include in their diet. It can be used as an herb and is highly nutritious with more benefits than expected! Discover the ways you can use parsley today.

You’re certainly acquainted with parsley as a fresh or dried herb, but you may not realize that it may be beneficial to your health. It is used in many cultures to enhance the taste of foods because of its great nutritional content and other parsley advantages.

What Is Parsley and What Does It Do?

Petroselinum crispum, sometimes known as parsley, is a species of Petroselinum, which belongs to the Apiaceae plant family. In addition, carrots, celery, and other herbs like cumin, dill, and anise are all members of the Apiaceae family.

It’s originally from the central Mediterranean region, where it’s still the main ingredient in many of the region’s traditional dishes. For millennia, parsley herb and essential oil have been utilized in traditional medicine as natural detox treatments, diuretics, antiseptics, and anti-inflammatory agents.

Southern Italy, Algeria, and Tunisia were among the first countries to cultivate this medicinal plant.

The active components in this plant have excellent health advantages, according to research, which includes:

  • Phenolic substances
  • Flavonoids (antioxidants)
  • Carotenoids
  • Ascorbic acid (vitamin C)
  • Myristicin and apiol are examples of essential oils
  • Vitamins K, C, and A are only a few of the nutrients available

Parsley has been used as “a therapy of gastrointestinal issues, hypertension, heart disease, urinary disease, diabetes, and also numerous dermatological disorders in traditional and folklore remedies,” according to a 2013 research in the Journal of Traditional Chinese Medicine.


There are two species of parsley plants that are often used as herbs in cooking:

  1. Parsley with curly leaves, often known as French parsley
  2. Italian parsley, often known as flat-leaf parsley, is a kind of parsley with a flat-leaf

The wild parsley species that was originally cultivated in the Mediterranean is more closely linked to flat-leaf Italian parsley. It also has a greater taste and is simpler to cultivate than curly parsley.

On the other hand, some folks favor the curly-leaf kind for its beautiful aspect when placed on top of dishes. Both varieties have a similar flavor and give comparable health advantages to those who are unfamiliar with them.

Another form of parsley exists; however it isn’t often used in the United States: Hamburg root parsley, which resembles the parsnip in appearance. However, in regions of the globe, including the Middle East, this root vegetable plant is produced and utilized.

Root parsley is also utilized in several European cuisines, where it may be eaten raw or added to soups and stews.

Cilantro vs. Parsley

Although these two green herbs have a similar look and even health advantages, parsley is said to have a more delicate taste.

You can tell them differently by smelling them and checking parsley’s pointed leaves.

Cilantro leaves are more rounded and curled. It also has a sharper, lime-like aroma, while parsley’s aroma is fainter and somewhat bitter.

Cilantro is used in Mexican, Thai, and Indian cuisines, whereas parsley is used in various meals. Both are antioxidant-rich.

Cilantro, for example, contains beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin, all of which contribute to cilantro’s numerous health advantages.

Benefits of Parsley

Although further study is required, there is some indication that parsley’s applications and advantages may include assisting in the treatment of the following symptoms and disorders:

  • Inflammation
  • Free radical damage/oxidative stress
  • Anemia
  • Infection of the bladder
  • Irritable bowel syndrome is one of the most common digestive issues.
  • Stones in the kidneys
  • Breath problems
  • Arthritis
  • Bloating/edema
  • Gas
  • Reflux of acid
  • Constipation
  • Immunity issues
  • Problems with the skin
  • Cancers of many sorts

1. High Flavonoid Antioxidant Content

It includes several preventive vitamins and flavonoid antioxidants, which are thought to be responsible for many of the disease-fighting parsley effects now being investigated. Lutein, apigenin, lycopene, beta-carotene, and alpha-carotene are examples of antioxidants.

Antioxidants battle free radical damage, also known as oxidative stress, and inflammation in the body to help slow down the aging process. This is significant since the generation of free radicals has been linked to practically every age-related illness, including cancer, heart disease, neurological diseases, and eye problems.

According to a research conducted by the Danish Veterinary and Food Administration’s Institute of Food Safety and Toxicology in Copenhagen, people who were given large doses of the plant showed a substantial improvement in decreasing oxidative stress levels compared to those who were not. However, participants were fed a diet that was devoid of antioxidants at the start of the trial.

The researchers discovered that their oxidative stress indicators increased while the patients were on a limited diet. When parsley was added to their meals during the second half of the trial, it helped reverse the indications of oxidative stress due to its high antioxidant content.

2. Provides Cancer-Fighting Essential Oils

Myristicin, limonene, eugenol, and alpha-thujene are among the volatile oil components found in parsley oil. According to research studies, these strong oil components improve the body’s immune system and help fight cancer development by decreasing tumor growth, neutralizing oxidative stress, and battling toxins.

Because it protects DNA from damage, inhibits cell mutation, and helps induce apoptosis, or the death of dangerous cells, this herb is frequently referred to as a “chemoprotective” plant.

According to research published in 2013 by the American Association of Cancer, one of this herb’s beneficial compounds, apigenin, has been found to “inhibit the progestin-dependent synthesis of human breast cancer cells, significantly delaying the development of, and decreasing the incidence and multiplicity of mammary tumors.”

3. Helps to relieve bloating by acting as a natural diuretic

According to a 2002 analysis conducted at the American University of Beirut, there is strong evidence that parsley may be used as a natural diuretic to reduce water retention and relieve bloating.

According to the research, the amount of urine generated by rats given parsley seed extract increased significantly during the next 24 hours.

Parsley is good for digestive health because it stimulates urine production in the kidneys and pulls excess water out of the belly, which may cause indigestion and pain.

4. Improves Kidney and Digestive Health

Gas, constipation, bloating, indigestion, and nausea are among the gastrointestinal symptoms and illnesses that parsley and its essential oil are used to treat.

According to Ayurvedic beliefs, parsley aids digestion by increasing bile production and healthy gastric secretions, both of which are necessary for optimal enzyme functioning in food and nutrient absorption. Use the essential oil in a bath or dilute it and massage it to the stomach for relief.

What are the benefits of parsley for the kidneys? According to research, parsley’s advantages for the kidneys include perhaps decreasing the chance of kidney stones and helping to balance the body’s pH level by reducing acidity.

“Parsley operates as an antiurolithiatic medication by lowering urine calcium excretion, raising urinary pH, dieresis, decreasing urinary protein excretion, and by its nephroprotective effect,” according to a 2017 research.

5. It’s antibacterial and antifungal in nature

Parsley is good for your skin and teeth because it fights diseases and germs. Its essential oils are said to be excellent in killing fungus and clearing up skin imperfections caused by germs.

The antibacterial properties of parsley oil found in the plant’s leaves, roots, and seeds are well known. Because of its capacity to eliminate germs and smells, it’s used in soaps, detergents, fragrances, and other hygiene products.

If used topically, parsley oil is quite potent and might induce a skin response or burn. As a result, it should not be applied directly to the skin.

To prevent any reactions, combine it with a carrier oil such as coconut, olive, or almond oil and apply it to the skin.

6. Assists in the reduction of bad breath

Another of the numerous parsley advantages is that it may help you get rid of bad breath. It destroys the germs in the mouth that generate smells, making it a natural breath freshener.

7. Vitamin K is abundant in this food

Vitamin K is abundant in parsley, making it an important ingredient for maintaining bone density and preventing fractures. This mineral acts in tandem with the other bone-building components in the plant — calcium, phosphorus, vitamin D, and magnesium — like vitamin K food.

8. It’s high in vitamin C

The high quantities of antioxidants in parsley, such as vitamin C and vitamin A, help your immune system. Vitamin C aids in the maintenance of a healthy gut environment, which houses a large portion of the immune system.

9. Provides Vitamin A, which aids in the protection of eye and skin health

The high amount of two antioxidants in parsley — pro-vitamin A carotenoid and beta-carotene — which are employed by the body to promote eye health. These antioxidants help prevent eye problems like macular degeneration and cataracts by protecting the retina and cornea from damage as people age.

Vitamin A also helps to prevent skin cancer and fights the indications of aging on the skin. It also protects the eyes and skin from UV radiation damage.

10. Provides Folate, which is important for heart health

Folate deficiency is very harmful since it is a crucial B vitamin that plays a significant function in protecting your heart. Because humans require folate to convert homocysteine, a kind of amino acid present in the blood, parsley is beneficial to cardiovascular health.

Homocysteine is a potentially dangerous chemical that, if left unchecked, may damage blood vessels, possibly leading to a heart attack or stroke.

11. Assists in the regulation of hormones

In Asian nations and India, parsley seeds have long been used to regulate menstruation, cure amenorrhea (loss of menstrual cycle), and relieve menstrual discomfort. In addition, it’s said to aid hormone balance, which is vital for fertility and reducing PMS symptoms.

Another of parsley’s advantages? The folate in this herb is especially vital for a healthy pregnancy since it helps prevent neural tube abnormalities that may occur when there is a folate shortage.

Nutritional Information

A cup of fresh, raw parsley nutrition (about 60 grams) comprises roughly:

  • Calorie Count: 21.6
  • Carbs: 3.8 grams
  • Protein: 1.8 grams
  • Fat: 0.5 grams
  • Fiber: 2 grams
  • Vitamin K: 984 micrograms (1,230 percent DV)
  • Vitamin C: 79.8 milligrams (133 percent DV)
  • Vitamin A: 5,055 international units (101 percent DV)
  • Folate: 91.2 micrograms (23 percent DV)
  • Iron content: 3.7 milligrams (21 percent DV)
  • Potassium: 332 milligrams (9 percent DV)
  • Calcium: 82.8 milligrams (8 percent DV)
  • Magnesium: 30 milligrams (7 percent DV)
  • Manganese: 0.1 milligrams (5 percent DV)

Vitamin E, thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, choline, phosphorus, zinc, and copper are also found in this plant.

How to Cook and Include in Your Diet

What is the flavor of parsley? Many dishes benefit from its fresh, almost peppery flavor, and it’s particularly popular in European and Middle Eastern cuisines.

Is it possible to eat parsley raw? Yes, both fresh and dried parsley may be consumed.

Soups, stews, pasta meals, spreads, marinades, dips, salads, and smoothies all benefit from adding flavor and nutrition. It goes nicely with the following foods:

  • Potatoes
  • Rice
  • Fish
  • Chicken
  • Lamb
  • Goose
  • Meat from grass-fed cows
  • Practically all kinds of vegetables

Here are a few of its most common applications throughout the world:

  • Many foods in Europe, portions of the Middle East, and western Asia are garnished with fresh chopped parsley.
  • Other recipes, such as tabbouleh, a popular Middle Eastern side dish prepared with parsley as one of the major components along with bulgur wheat and vegetables, require larger amounts of chopped, blended, or cooked parsley.
  • It’s utilized in persillade in France, which is a blend of chopped garlic and chopped parsley.
  • This herb is used in salsa verde, an Italian dish made with parsley, capers, anchovies, garlic, and vinegar. It’s typically served over fish in England, where it’s combined into a roux-based sauce.
  • This plant is used to make cheiro-verde, a vital flavoring used in many Brazilian recipes. Meanwhile, gremolata, a blend of parsley, garlic, and lemon zest, is popular throughout Europe.

How to Purchase

Parsley may grow in colder and warmer climes, but it thrives in wet soil with plenty of sunlight. Moreover, it’s usually available all year since it’s farmed in various regions across the globe and grows in huge numbers rather readily.

This herb is frequently available at your local farmers’ market in the spring and summer in the United States.

Look for fresh parsley that is bright green and free of wilting or brown stains.

How much parsley should you consume daily? Many advantages may be obtained by drinking up to one or two cups each day, but most individuals will not be able to do so.

Aim for a few tablespoons of fresh parsley every day, which will still provide you a good amount of nutrients.

Chopping and Organizing

To chop parsley, rinse it well, collect it into a cluster, then finely chop it on a cutting board with a big knife. To make things even simpler, you can use a food processor.

Parsley may be kept in the refrigerator for up to one week. Dry it first, then wrap it in a moist paper towel and store it in a plastic bag in your refrigerator to prolong its freshness.

It’s best to wait until you’re ready to use it before washing it. It won’t wilt and go bad as soon this way.

When you’re ready to use it, give it a thorough wash or submerge it in a basin of cold water for a minute to remove any dirt.


Cilantro, chervil, basil, or even celery leaves may be used as a parsley alternative. Remember to have dried parsley on hand as well, since it will survive for years.

Side Effects and Risks

When it comes to parsley, how much is too much? In addition, this plant includes a tiny quantity of naturally occurring oxalates, which might cause kidney stones or gout in certain individuals.

Oxalates are present in various plant and animal foods and are normally harmless to most people. However, persons with impaired kidney or gallbladder function should be careful if their symptoms increase when eating parsley.

What happens if you consume an excessive amount of parsley? To have a bad impact, you’d have to ingest at least several cups, but if you eat too much, you could have increased urination or stomach pain.

Pregnant women should avoid excessive intake since it naturally affects hormone levels and the menstrual cycle. It’s deemed safe in typical dietary quantities, but excessive doses of essential oil use haven’t been well examined in pregnant women.

Last Thoughts

  • What is it about parsley nutrition that makes it so appealing? Antioxidants, essential oils, and vitamins such as vitamin C, A, and K abound.
  • Free radical scavenger, heart defender, brain protector, antidiabetic agent, antimicrobial, and digestive help are all advantages of parsley.
  • This plant is widely used to produce tea and juice and may be consumed fresh or dry. The advantages of parsley tea include calming the digestive system and reducing stomach pains, while parsley juice aids in the cleaning of the kidneys and liver.
  • What are the key distinctions between parsley and cilantro? Both are nutrient-dense and similar in appearance, but cilantro has a stronger aroma and flavor (similar to lime) and is more often employed in Indian and Mexican cuisine.

Frequently Asked Questions

What dishes are parsley used in?

A: Parsley is used in many dishes, but mainly a garnish used to taste the dish. Some other uses for parsley are adding that green color to your salad or potato chips!

What are the benefits of eating parsley?

A: Parsley is a good source of vitamins A, C, and K. Its also rich in folate and fiber, which can help prevent colon cancer.

Is cooked parsley good for you?

A: Yes.

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