Fresh Parsley: Nutritional Overview
Fresh parsley is a nutrient-dense herb that adds both vibrant color and a burst of flavor to a variety of dishes. Often used as a garnish or incorporated into salads, soups, and sauces, parsley is not only aesthetically pleasing but also provides an impressive array of health benefits. Its mild, slightly peppery taste pairs well with both savory and sweet dishes, making it a versatile ingredient in kitchens around the world.
Below is the nutritional profile of Fresh Parsley, showcasing its benefits and key nutrients:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 36 kcal |
| Protein | 2.97 g |
| Total Fat | 0.79 g |
| Saturated Fat | 0.132 g |
| Carbohydrates | 6.33 g |
| Dietary Fiber | 3.3 g |
| Sugar | 0.85 g |
| Calcium | 138 mg |
| Iron | 6.2 mg |
| Magnesium | 50 mg |
| Phosphorus | 58 mg |
| Potassium | 554 mg |
| Sodium | 56 mg |
| Zinc | 1.07 mg |
| Copper | 0.149 mg |
| Manganese | 0.16 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 133 mg |
| Thiamine (B1) | 0.086 mg |
| Riboflavin (B2) | 0.098 mg |
| Niacin (B3) | 1.313 mg |
| Vitamin B6 | 0.09 mg |
| Folate | 152 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 421 mcg |
| Vitamin E | 0.75 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Fresh parsley is naturally gluten-free, dairy-free, and nut-free, making it a safe choice for most individuals with common food allergies. It does not contain any major allergens and can be consumed by people with varying dietary restrictions. However, individuals with specific sensitivities to certain herbs or plants should be cautious and consult with a healthcare provider if unsure.
Dietary Preferences
Fresh parsley is suitable for the following dietary preferences:
- Vegetarian: Contains no animal products.
- Vegan: Parsley is plant-based and free from any animal-derived ingredients.
- Low-Carb: A great addition to low-carb or ketogenic diets due to its low carbohydrate content.
- Low-Sodium: With just 56 mg of sodium per 100g, it can be included in a low-sodium diet.
- High in Fiber: Its high fiber content makes it a great choice for those seeking to improve digestive health.
- Gluten-Free: Ideal for individuals with gluten sensitivities or celiac disease.
- Rich in Vitamins and Minerals: Parsley is a natural source of essential vitamins like Vitamin C, Vitamin A, and folate, along with important minerals like iron and magnesium.
Culinary Uses
Fresh parsley can be used in countless culinary applications. Whether you’re preparing a classic tabbouleh, adding a bright flavor to a homemade salsa, or incorporating it into a creamy pesto, parsley shines in both raw and cooked preparations. It also enhances the flavor of soups, stews, and roasted vegetables. Additionally, parsley is frequently used as a garnish for meats, pasta dishes, and salads, providing a fresh contrast to richer flavors.
Health Benefits of Fresh Parsley
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Rich in Antioxidants: Parsley is loaded with antioxidants, such as Vitamin C and flavonoids, which help combat oxidative stress and protect the body against free radical damage.
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Boosts Immune Health: Thanks to its high Vitamin C content, parsley helps to support the immune system and may assist in reducing the severity of common colds.
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Aids Digestion: Parsley contains dietary fiber, which supports digestive health and regular bowel movements.
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Supports Bone Health: With a significant amount of calcium and Vitamin K, parsley can contribute to bone strength and health, reducing the risk of bone-related conditions.
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Promotes Healthy Skin: The Vitamin C content in parsley supports collagen production, which is essential for skin health and elasticity.
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Good for Heart Health: The potassium in parsley helps regulate blood pressure, and its anti-inflammatory properties can promote overall cardiovascular health.
Conclusion
Fresh parsley is not only a flavorful herb that adds a burst of color to your dishes, but it also offers an impressive array of health benefits. Whether you’re looking to enhance the taste of your favorite recipes or boost your nutrient intake, parsley is a low-calorie, high-vitamin addition that can complement a wide range of dietary preferences. Its versatility in cooking, combined with its numerous health benefits, makes parsley a valuable ingredient in any kitchen.
Feel free to experiment with parsley in your next meal and discover how this humble herb can elevate your culinary creations and support your health.
