Parsley - a super nutrient food

[Guest guest]

As Mary said, Parsley is a super nutrient food and often over looked or thought

of as a garnish.

 

Check out this site to see all the things that are found in parsley.

 

http://www.whfoods.com/genpage.php?tname=foodspice & dbid=100

 

Parsley

The delicious and vibrant taste and wonderful healing properties of parsley are

often ignored in its popular role as a table garnish. Highly nutritious, parsley

can be found year round in your local supermarket.

 

Parsley is the world's most popular herb. It derives its name from the Greek

word meaning " rock celery " (parsley is a relative to celery). It is a biennial

plant that will return to the garden year after year once it is established.

 

 

This chart graphically details the %DV that a serving of Parsley provides for

each of the nutrients of which it is a good, very good, or excellent source

according to our Food Rating System. Additional information about the amount of

these nutrients provided by Parsley can be found in the Food Rating System

Chart. A link that takes you to the In-Depth Nutritional Profile for Parsley,

featuring information over 80 nutrients, can be found under the Food Rating

System Chart.

 

Health Benefits

Description

History

How to Select and Store

How to Enjoy

Individual Concerns

Nutritional Profile

References

Health Benefits

A sprig of parsley can provide much more than a decoration on your plate.

Parsley contains two types of unusual components that provide unique health

benefits. The first type is volatile oil components-including myristicin,

limonene, eugenol, and alpha-thujene. The second type is flavonoids-including

apiin, apigenin,crisoeriol, and luteolin.

 

Promote Optimal Health

 

Parsley's volatile oils-particularly myristicin-have been shown to inhibit tumor

formation in animal studies, and particularly, tumor formation in the lungs.

Myristicin has also been shown to activate the enzyme glutathione-S-transferase,

which helps attach the molecule glutathione to oxidized molecules that would

otherwise do damage in the body. The activity of parsley's volatile oils

qualifies it as a " chemoprotective " food, and in particular, a food that can

help neutralize particular types of carcinogens (like the benzopyrenes that are

part of cigarette smoke and charcoal grill smoke).

 

A Rich Source of Anti-Oxidant Nutrients

 

The flavonoids in parsley-especially luteolin-have been shown to function as

antioxidants that combine with highly reactive oxygen-containing molecules

(called oxygen radicals) and help prevent oxygen-based damage to cells. In

addition, extracts from parsley have been used in animal studies to help

increase the antioxidant capacity of the blood.

 

In addition to its volatile oils and flavonoids, parsley is an excellent source

of two vital nutrients that are also important for the prevention of many

diseases: vitamin C and vitamin A (notably through its concentration of the

pro-vitamin A carotenoid, beta-carotene).

 

Vitamin C has many different functions. It is the body's primary water-soluble

antioxidant, rendering harmless otherwise dangerous free radicals in all

water-soluble areas of the body. High levels of free radicals contribute to the

development and progression of a wide variety of diseases, including

atherosclerosis, colon cancer, diabetes, and asthma. This may explain why people

who consume healthy amounts of vitamin C-containing foods have reduced risks for

all these conditions. Vitamin C is also a powerful anti-inflammatory agent,

which explains its usefulness in conditions such as osteoarthritis and

rheumatoid arthritis. And since vitamin C is needed for the healthy function of

the immune system, it can also be helpful for preventing recurrent ear

infections or colds.

 

Beta-carotene, another important antioxidant, works in the fat-soluble areas of

the body. Diets with beta-carotene-rich foods are also associated with a reduced

risk for the development and progression of conditions like atherosclerosis,

diabetes, and colon cancer. Like vitamin C, beta-carotene may also be helpful in

reducing the severity of asthma, osteoarthritis, and rheumatoid arthritis. And

beta-carotene is converted by the body to vitamin A, a nutrient so important to

a strong immune system that its nickname is the " anti-infective vitamin. "

 

Parsley for a Healthy Heart

 

Parsley is a good source of folic acid, one of the most important B vitamins.

While it plays numerous roles in the body, one of its most critical roles in

relation to cardiovascular health is its necessary participation in the process

through which the body converts homocysteine into benign molecules. Homocysteine

is a potentially dangerous molecule that, at high levels, can directly damage

blood vessels, and high levels of homocysteine are associated with a

significantly increased risk of heart attack and stroke in people with

atherosclerosis or diabetic heart disease. Enjoying foods rich in folic acid,

like parsley, is an especially good idea for individuals who either have, or

wish to prevent, these diseases. Folic acid is also a critical nutrient for

proper cell division and is therefore vitally important for cancer-prevention in

two areas of the body that contain rapidly dividing cells-the colon, and in

women, the cervix.

 

Protection against Rheumatoid Arthritis

 

While one study suggests that high doses of supplemental vitamin C makes

osteoarthritis, a type of degenerative arthritis that occurs with aging, worse

in laboratory animals, another indicates that vitamin C-rich foods, such as

parsley, provide humans with protection against inflammatory polyarthritis, a

form of rheumatoid arthritis involving two or more joints.

 

The findings, presented in the Annals of the Rheumatic Diseaseswere drawn from a

study of more than 20,000 subjects who kept diet diaries and were arthritis-free

when the study began, and focused on subjects who developed inflammatory

polyarthritis and similar subjects who remained arthritis-free during the

follow-up period. Subjects who consumed the lowest amounts of vitamin C-rich

foods were more than three times more likely to develop arthritis than those who

consumed the highest amounts.

 

So, next time parsley appears on your plate as a garnish, recognize its true

worth and partake of its abilities to improve your health. As an added bonus,

you'll also enjoy parsley's legendary ability to cleanse your palate and your

breath at the end of your meal.

 

Description

While parsley is a wonderfully nutritious and healing food, it is often

under-appreciated. Most people do not realize that this vegetable has more uses

than just being a decorative garnish that accompanies restaurant meals. They do

not know that parsley is actually a storehouse of nutrients and that it features

a delicious green and vibrant taste.

 

The two most popular types of parsley are curly parsley and Italian flat leaf

parsley. The Italian variety has a more fragrant and less bitter taste than the

curly variety. There is also another type of parsley known as turnip-rooted (or

Hamburg) that is cultivated for its roots, which resemble salsify and burdock.

Parsley belongs to the Umbelliferae family of plants, and its Latin name is

Petroselinum crispum.

 

History

Parsley is native to the Mediterranean region of Southern Europe. While it has

been cultivated for more than 2,000 years, parsley was used medicinally prior to

being consumed as a food. The ancient Greeks held parsley to be sacred, using it

to not only adorn victors of athletic contests, but also for decorating the

tombs of the deceased. The practice of using parsley as a garnish actually has a

long history that can be traced back to the civilization of the ancient Romans.

 

While it is uncertain when parsley began to be consumed as a seasoning, it seems

to be sometime in the Middle Ages in Europe. Some historians credit Charlemagne

with its popularization since he had it grown on his estates.

 

In some countries, the curly leaf variety is more popular. This may have its

roots in the ancient preference for this type since people were oftentimes

reticent to consume the flat leaf variety because it resembled fool's parsley, a

poisonous weed.

 

Turnip-rooted (or Hamburg) parsley, a relatively new species, having only been

developed within the past two hundred years, has only recently begun gaining

popularity.

 

How to Select and Store

Whenever possible, choose fresh parsley over the dried form of the herb since it

is superior in flavor. Choose fresh parsley that is deep green in color and

looks fresh and crisp. Avoid bunches that have leaves that are wilted or yellow

as this indicates that they are either overmature or damaged. Just like with

other dried herbs, if you choose to purchase dried parsley flakes, try to select

organically grown parsley since this will give you more assurance that the herbs

have not been irradiated.

 

Fresh parsley should be kept in the refrigerator in a plastic bag. If the

parsley is slightly wilted, either sprinkle it lightly with some water or wash

it without completely drying it before storing in the refrigerator.

 

If you have excess flat leaf parsley, you can easily dry it by laying it out in

a single layer on a clean kitchen cloth. Once dried, it should be kept in a

tightly sealed container in a cool, dark and dry place. Curly leaf parsley is

best preserved by freezing, as opposed to drying. Although it will retain most

of its flavor, it has a tendency to lose its crispness, so it is best used in

recipes without first thawing.

 

How to Enjoy

For some of our favorite recipes, click Recipes.

 

Tips for Preparing Parsley:

 

Fresh parsley should be washed right before using since it is highly fragile.

The best way to clean it is just like you would spinach. Place it in a bowl of

cold water and swish it around with your hands. This will allow any sand or dirt

to dislodge. Remove the leaves from the water, empty the bowl, refill it with

clean water and repeat this process until no dirt remains in the water.

 

Since it has a stronger flavor than the curly variety, Italian flat leaf parsley

holds up better to cooking and therefore is usually the type preferred for hot

dishes. It should be added towards the end of the cooking process so that it can

best retain its taste, color and nutritional value.

 

If you are making a light colored sauce, use the stems from this variety as

opposed to the leaves, so the sauce will take on the flavor of parsley but will

not be imparted with its green color.

 

A Few Quick Serving Ideas:

 

Combine chopped parsley with bulgur wheat, chopped green onions (scallions),

mint leaves, lemon juice and olive oil to make the Middle Eastern classic dish,

tabouli.

 

Add parsley to pesto sauce to add more texture to its green color.

 

Combine chopped parsley, garlic and lemon zest, and use it as a rub for chicken,

lamb and beef.

 

Use parsley in soups and tomato sauces.

 

Serve a colorful salad of fennel, orange, cherry tomatoes, pumpkin seeds and

parsley leaves.

 

Chopped parsley can be sprinkled on a host of different recipes, including

salads, vegetable sautés and grilled fish.

 

Individual Concerns

Parsley and Oxalates

 

Parsley is among a small number of foods that contain measurable amounts of

oxalates, naturally-occurring substances found in plants, animals, and human

beings. When oxalates become too concentrated in body fluids, they can

crystallize and cause health problems. For this reason, individuals with already

existing and untreated kidney or gallbladder problems may want to avoid eating

parsley. Laboratory studies have shown that oxalates may also interfere with

absorption of calcium from the body. Yet, in every peer-reviewed research study

we've seen, the ability of oxalates to lower calcium absorption is relatively

small and definitely does not outweigh the ability of oxalate-containing foods

to contribute calcium to the meal plan. If your digestive tract is healthy, and

you do a good job of chewing and relaxing while you enjoy your meals, you will

get significant benefits - including absorption of calcium - from calcium-rich

foods plant foods that also contain oxalic acid. Ordinarily, a healthcare

practitioner would not discourage a person focused on ensuring that they are

meeting their calcium requirements from eating these nutrient-rich foods because

of their oxalate content. For more on this subject, please see " Can you tell me

what oxalates are and in which foods they can be found? "

 

Nutritional Profile

Parsley is an excellent source of vitamin A, vitamin C, and vitamin K. It is a

good source of iron and folate. Parsley's volatile oil components include

myristicin, limonene, eugenol, and alpha-thujene. Its flavonoids include apiin,

apigenin, crisoeriol, and luteolin.

 

For an in-depth nutritional profile Parsley.

 

In-Depth Nutritional Profile

 

In addition to the nutrients highlighted in our ratings chart, an in-depth

nutritional profile for Parsley is also available. This profile includes

information on a full array of nutrients, including carbohydrates, sugar,

soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino

acids and more.

Introduction to Food Rating System Chart

 

In order to better help you identify foods that feature a high concentration of

nutrients for the calories they contain, we created a Food Rating System. This

system allows us to highlight the foods that are especially rich in particular

nutrients. The following chart shows the nutrients for which this food is either

an excellent, very good, or good source (below the chart you will find a table

that explains these qualifications). If a nutrient is not listed in the chart,

it does not necessarily mean that the food doesn't contain it. It simply means

that the nutrient is not provided in a sufficient amount or concentration to

meet our rating criteria. (To view this food's in-depth nutritional profile that

includes values for dozens of nutrients - not just the ones rated as excellent,

very good, or good - please use the link below the chart.) To read this chart

accurately, you'll need to glance up in the top left corner where you will find

the name of the food and the serving size we used to calculate the food's

nutrient composition. This serving size will tell you how much of the food you

need to eat to obtain the amount of nutrients found in the chart. Now, returning

to the chart itself, you can look next to the nutrient name in order to find the

nutrient amount it offers, the percent Daily Value (DV%) that this amount

represents, the nutrient density that we calculated for this food and nutrient,

and the rating we established in our rating system. For most of our nutrient

ratings, we adopted the government standards for food labeling that are found in

the U.S. Food and Drug Administration's " Reference Values for Nutrition

Labeling. " Read more background information and details of our rating system.

Parsley, fresh

2.00 tbs

7.50 grams

2.70 calories

Nutrient Amount DV

(%) Nutrient

Density World's Healthiest

Foods Rating

vitamin K 123.00 mcg 153.8 1025.0 excellent

vitamin C 9.97 mg 16.6 110.8 excellent

vitamin A 631.80 IU 12.6 84.2 excellent

folate 11.40 mcg 2.9 19.0 good

iron 0.46 mg 2.6 17.0 good

World's Healthiest

Foods Rating Rule

excellent DV>=75% OR Density>=7.6 AND DV>=10%

very good DV>=50% OR Density>=3.4 AND DV>=5%

good DV>=25% OR Density>=1.5 AND DV>=2.5%

 

 

 

 

 

 

 

[Guest guest]

[Default] On Fri, 7 May 2010 21:49:56 -0500, wwjd

<jtwigg wrote:

 

>Parsley is a super nutrient food and often over looked or thought of as a

garnish.

 

The irony is that it's so much less expensive than other greens, such as

kale. I can't find kale for less than $2 a bunch, but parsley is rarely

more than $.70. The last bunches I got were huge, too.

 

Mary

[Guest guest]

Mary,

Parsley is very easy to grow in pots indoors during the Winter. I keep Curly

Parsley, Chives and Rosemary indoors. Rosemary stays in doors, but Parsley and

Chives go outside in late Spring.

Daily I eat a handfull of Mesclun and Parsley while tending my plants.

Soon I'll have Nasturtuims flowers to add to that snack.

And all my herbs and edible flowers are grown organically.

Deanna in Colorado

*****************************************************

Mary <tylin10 wrote:

((( >Parsley is a super nutrient food and often over looked or thought of as a

garnish.....))))

[Guest guest]

[Default] On Tue, 11 May 2010 20:03:25 -0000, " genny_y2k "

<genny_y2k wrote:

 

>Parsley is very easy to grow in pots indoors during the Winter. I keep Curly

Parsley, Chives and Rosemary indoors. Rosemary stays in doors, but Parsley and

Chives go outside in late Spring.

 

 

How nice you should mention this. I just bought some herb seeds to

plant. I've got a nice selection. It's good to know that parsley can

grow indoors, too. Now if I can just find a way to protect it from my

cat!

 

Mary