Freeze-Dried Parsley: Nutritional Profile & Health Benefits
Freeze-dried parsley is an incredibly versatile and nutrient-packed herb, commonly used to enhance the flavor and appearance of a variety of dishes. This form of parsley retains much of the essential vitamins, minerals, and antioxidants found in its fresh counterpart, but with the added benefit of a longer shelf life. Below is an in-depth look at the nutritional profile and health benefits of freeze-dried parsley.
Nutritional Information per 100g of Freeze-Dried Parsley:
| Nutrient | Amount |
|---|---|
| Energy | 271 kcal |
| Protein | 31.3 g |
| Total Fat | 5.2 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 42.38 g |
| Fiber | 32.7 g |
| Sugar | 0.0 g |
| Calcium | 176 mg |
| Iron | 53.9 mg |
| Magnesium | 372 mg |
| Phosphorus | 548 mg |
| Potassium | 6300 mg |
| Sodium | 391 mg |
| Zinc | 6.11 mg |
| Copper | 459 mcg |
| Manganese | 1.338 mg |
| Selenium | 32.3 mcg |
| Vitamin C | 149 mg |
| Thiamine (Vitamin B1) | 1.04 mg |
| Riboflavin (Vitamin B2) | 2.26 mg |
| Niacin (Vitamin B3) | 10.4 mg |
| Vitamin B6 | 1.375 mg |
| Folate (Vitamin B9) | 194 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Freeze-Dried Parsley
-
Rich in Antioxidants:
Freeze-dried parsley is an excellent source of antioxidants, particularly vitamin C, which helps combat oxidative stress in the body. The high concentration of vitamin C (149 mg per 100g) aids in boosting the immune system and promotes skin health by encouraging collagen production. -
High in Iron & Magnesium:
With 53.9 mg of iron and 372 mg of magnesium, freeze-dried parsley supports overall health by promoting healthy blood circulation, muscle function, and bone health. Iron is essential for preventing anemia, while magnesium is involved in over 300 biochemical reactions in the body. -
Promotes Healthy Digestion:
The significant fiber content (32.7g per 100g) in freeze-dried parsley supports digestive health by regulating bowel movements and promoting gut health. Fiber also helps in managing blood sugar levels and lowering cholesterol. -
Supports Bone Health:
The calcium (176 mg), phosphorus (548 mg), and magnesium content in freeze-dried parsley play a crucial role in maintaining strong, healthy bones. These minerals are essential for bone density and overall skeletal health. -
Regulates Blood Pressure:
With a high potassium content (6300 mg per 100g), freeze-dried parsley helps in regulating blood pressure by counteracting the effects of sodium. Potassium helps balance electrolytes and reduce the risk of high blood pressure and cardiovascular disease. -
Promotes Healthy Skin & Hair:
The combination of vitamin C, zinc, and vitamin A, though minimal in freeze-dried parsley, supports healthy skin by promoting collagen production and cell regeneration. Zinc is also crucial for preventing acne and maintaining healthy hair follicles. -
Boosts Metabolism and Energy:
Freeze-dried parsley is a source of B vitamins, including thiamine (1.04 mg), riboflavin (2.26 mg), niacin (10.4 mg), and vitamin B6 (1.375 mg). These vitamins play a key role in energy metabolism by helping the body convert food into usable energy. -
Detoxifies the Body:
The natural compounds in parsley, especially chlorophyll, have detoxifying properties that help flush toxins from the body. It also helps improve kidney and liver function, aiding in the elimination of waste products.
Dietary Considerations
- Vegan & Vegetarian: Freeze-dried parsley is plant-based and suitable for both vegan and vegetarian diets. It provides a wealth of nutrients that can enhance plant-based meals.
- Low in Fat & Sugar: With only 5.2g of total fat and 0g of sugar per 100g, freeze-dried parsley is an excellent choice for individuals following low-fat or low-sugar diets.
- Gluten-Free: Freeze-dried parsley is naturally gluten-free and can be safely consumed by individuals with celiac disease or gluten intolerance.
- Low Sodium: Despite its 391 mg of sodium, parsley can generally be considered low in sodium compared to many other processed foods, making it a great addition to a low-sodium diet.
Usage Tips for Freeze-Dried Parsley
Freeze-dried parsley is easy to store and use in a variety of dishes, offering convenience without sacrificing nutritional value. Simply rehydrate it with a bit of warm water or sprinkle it directly into soups, sauces, stews, salads, or even onto roasted vegetables and meats for added flavor and nutrients. It is also perfect for smoothies, pestos, and homemade dressings.
Conclusion
Incorporating freeze-dried parsley into your meals is a simple and effective way to boost your daily nutrient intake. With its high concentrations of essential vitamins, minerals, and antioxidants, it offers a wide range of health benefits. Whether you’re looking to support bone health, enhance digestion, or improve your skin, freeze-dried parsley is a fantastic addition to any kitchen.
