Health Benefits and Uses of Parsley - Parsley Healthy
Parsley is Healthy - Health Benefits and Uses of Parsley
30 grams of fresh parsley provides:
- Calories: 11 calories
- Carbs: 2 grams
- Protein: 1 gram
- Fat: less than 1 gram
- Fiber: 1 gram
- Vitamin A: 108% of the Reference Daily Intake (RDI)
- Vitamin C: 53% of the RDI
- Vitamin K: 547% of the RDI
- Folate: 11% of the RDI
- Potassium: 4% of the RDI
Parsley is also a great source of vitamins A and C — important nutrients with antioxidant properties (
Additionally, it’s very low in calories yet packed with flavor, making it a great low-calorie ingredient for many recipes.
2. Rich in antioxidants
Parsley contains many powerful antioxidants, which may help prevent cell damage and lower your risk of certain diseases.
Antioxidants are compounds that prevent cellular damage from molecules called free radicals. Your body requires a healthy balance of antioxidants and free radicals to maintain optimal health (
- vitamin C
Furthermore, beta carotene and lutein are two antioxidants known as carotenoids. Many studies associate higher intake of carotenoids with a reduced risk of certain diseases, including lung cancer (
Vitamin C also has strong antioxidant effects and plays an important role in supporting immune health and protecting against chronic disease (
Interestingly, dried parsley may be higher in antioxidants than fresh sprigs. In fact, one study found that the dried herb had 17 times more antioxidant content than its fresh counterpart (
3. Supports bone health
Parsley is rich in vitamin K, which is an essential nutrient for optimal bone health. Eating foods high in this nutrient has been linked to a reduced risk of fractures and improve bone mineral density.
Parsley is packed with vitamin K — an essential nutrient for bone health. 30 grams provides an impressive 547% of the RDI (
Vitamin K helps build stronger bones by supporting bone-building cells called osteoblasts. This vitamin also activates certain proteins that increase bone mineral density.
Bone density is important, as a lower bone mineral density is associated with an increased risk of fractures — especially in older adults (
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4. Contains cancer-fighting substances
Parsley contains plant compounds that may have anticancer effects.
Oxidative stress — a condition characterized by an imbalance in levels of antioxidants and free radicals — is associated with the development of certain chronic diseases, including cancer (
Parsley is particularly rich in flavonoid antioxidants and vitamin C, which reduces oxidative stress in your body and may lower your risk of certain cancers.
For example, a high dietary intake of flavonoids may reduce colon cancer risk by up to 30% (
In addition, eating foods rich in vitamin C may reduce the risk of cancer as well.
One study found that increasing vitamin C by 100 mg per day reduced the risk of overall cancer by 7%. Moreover, increasing dietary vitamin C by 150 mg per day may lower prostate cancer risk by up to 21% (