The majority of people think of parsley as simply garnish. You know, that green stuff that is used to decorate food platters that everyone carefully separates from the real food and tosses to the side.
And it’s a pity, since parsley greens have some remarkable health benefits, providing a potent dose of vitamins and minerals for your body.
What’s so special about parsley? Parsley is extremely rich in a wide number of nutrients, chlorophyll, and carotene. It is finally getting the recognition as a powerhouse of nutrition and flavor. Keep reading to find out more…
The Wonders of Parsley: Health Benefits
Parsley is chock-full of calcium. Forget milk, yogurt or cheese. 100 grams of parsley delivers the same amount of calcium as 100 grams of milk, plus more and minus the health risks (see the diagrams below). One cup of fresh parsley delivers 83 milligrams (8% RDA) of calcium. When juiced with oranges, kiwifruit and/or apples, it’s a delicious way to take care of your bones, without the health risks of dairy products (not to mention hormones and antibiotics, and inhumane treatment of animals).
Parsley is rich in iron. One cup contains 3.7 milligrams of iron. Parsley is the richest source of iron from any leafy green that you’d get from the supermarket.
Parsley contains lots of vitamins. It is rich in vitamin A (as beta-carotene) and provides up to 168% RDA in just one cup. Like most leafy greens, they are an especially rich source of vitamin K providing up to 820% RDA. Two tablespoons of parsley have a whopping 153% of the RDA of vitamin K, which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K also prevents calcium build-up in our tissue, thus helping prevent atherosclerosis, cardiovascular disease and stroke. They provide an excellent source of folate (23% RDA) and vitamin C (89% RDA).
Parsley has anti-inﬂammatory properties. The vitamin C found in parsley serves as an effective anti-inﬂammatory agent within the body. When consumed regularly, along with luteolin, they combat the onset of inflammatory disorders, such as osteoarthritis and rheumatoid arthritis.
Parsley can help with urinary tract infections (UTIs), kidney stones (nephrolithiasis), gastrointestinal (GI) disorders, constipation, jaundice, intestinal gas (flatulence), indigestion, colic, diabetes, cough, asthma, fluid retention (edema), osteoarthritis, “tired blood” (anemia), high blood pressure, prostate conditions, and spleen conditions. It is also used to start menstrual flow, to cause an abortion, as an aphrodisiac, and as a breath freshener. (Source: webmd).
Plus, unlike dairy, it is low in Saturated Fat, and very low in Cholesterol.
It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Magnesium, Potassium, Copper and Manganese. In combination, parsley’s volatile oils, flavanoids, and high Vitamin A content may help reduce cancer risk.
Parsley Vs Milk: Calcium & Other Nutrients
When you look at what’s in parsley – it’s ALL GOOD.
Milk is a mixed bag, on the other hand, with lots of nasty stuff.
The good of milk: This food is a good source of Protein, Vitamin D, Vitamin B12 and Phosphorus, and a very good source of Riboflavin and Calcium. The bad of milk: This food is high in Saturated Fat, and a large portion of the calories in this food come from sugars. (Source: http://nutritiondata.self.com/).
And let’s not forget all the hormones, antibiotics, and animal misery that is in that food.
So, which one would you rather have?
Well, I don’t know about you, but I’ll skip the dairy and go for a green juice!
So, let’s get to it.
Tips on Using Parsley In Juicing Recipes
1. Parsley has a distinct, strong taste, and parsley juice on its own is quite strong, so it is wise to mix it with other juices. You can combine it with non-bitter greens like fresh baby spinach or romaine and green leaf lettuce. Parsley pairs well with vegetables, such as carrots, celery, beets, cucumbers, tomatoes, and cabbage. It is also great with fruits like pear, apple, lemon, pineapple, oranges and kiwifruit.
2. When parsley is juiced, it turns the drink a delightful bright green – thanks to all the chlorophyll it contains. The high chlorophyll content of parsley can help mask the odor and taste of many other foods, such as garlic. Not only that, it has breath-freshening properties, too.
3. Available year-round in any super-market, it is inexpensive, especially compared to other greens. One bunch of parsley is usually available for a dollar or less. It’s also easy to grow your own. When shopping for parsley, choose deep green colored leaves. If leaves are wilted and yellow, it’s not fresh.
4. Rinse it in cool water and shake or spin it dry, and store in a plastic bag in the fridge. It can also be wrapped in foil or plastic and then frozen.
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Parsley Vegetable Juices
- 1 cup parsley
- 4 tomatoes, quartered
Carrot, Celery, Beetroot, Cucumber, Lemon and Parsley Juice
- 1 cup of parsley
- 2-3 carrots
- 2 sticks celery
- 1medium beetroot
- 1 cucumber with the peel (peel non-organic cucumbers)
- The juice of one large or two small lemons
- 1/2 cup parsley
- 1/2 cup spinach
- 4 tomatoes, quartered
Bone Building Cocktail (from the Complete Book of Juicing)
- 1 cup parsley
- 3 kale leaves
- 2 collard green leaves
- 3 carrots
- 1 apple, cut into wedges
- 1/2 bell pepper
Juice and enjoy!
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Also see this Pear Parsley Juice Recipe with Fennel.
If you don’t already own a juicer, I strongly encourage you get one. It’s a great investment in your health.
You may also want to read this post about the Best Juicer to buy.
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And read more about the benefits of juicing on this juicing site.