Parsley is one of the most “obvious” ingredients in the Israeli kitchen. It is chopped into salad, sprinkled over hummus, added to soup.. but almost always it is treated as a small addition, not really as a nutritionally significant ingredient. So does it have nutritional value? And does the small amount we eat even make a difference? Here:
Leaves or stems? Most of the nutritional components in parsley – such as vitamins, antioxidants and iron – are concentrated mainly in the leaves, not the stems. The stems are not harmful, and they can certainly be used, but in terms of nutritional value – the real power is in the green leaves. Those who want to get more out of parsley – it is better to focus on the leaves, especially when they are fresh.
To blend, chop or whole: The question arises what happens to the nutritional value when we blend parsley? There is a tendency to think that once vegetables are blended – “the nutrients are destroyed”… but in practice, although certain vitamins are indeed sensitive to heat, light and oxygen, the blending itself (in a blender or chopper) does not harm most of the important vitamins and minerals. As long as the parsley does not undergo prolonged cooking and is kept refrigerated – most of the nutritional values are well preserved.
What is in parsley?
Parsley is very rich in:
Iron: About 6 mg per 100 grams.Calcium: About 130-140 mg per 100 grams.Potassium: About 550-560 mg per 100 grams.Folic acid (vitamin B9): About 150 micrograms per 100 grams.Vitamin K: About 1600 micrograms per 100 grams (!).
These are very high concentrations relative to weight – especially vitamin K and iron.
But it is important to remember: If you eat only a tablespoon or two (about 5-10 grams), the actual contribution is much lower. If you add about half a cup of chopped parsley (about 30 grams) then it provides about 2 mg of iron, and this is already a very nice figure for a vegetable. About 2 mg of iron from half a cup of parsley is approximately: About 20-25% of the requirement for men (=8 mg per day) and about 10-12% for women of reproductive age (=18 mg per day).
Iron – and the connection to stress: The iron in parsley is plant-based (non-heme), whose absorption is lower compared to iron from animal sources, but there is an interesting point here that is important to know – especially during periods of stress:
In states of stress, the body secretes hormones such as cortisol and adrenaline, which can affect metabolism, appetite and also iron stores.There are studies showing that in states of chronic stress there may be a decrease in ferritin levels (the body’s iron stores), even without a change in diet. That is, iron deficiency is not always due only to what we eat.
Can parsley “solve” this? Not in a significant way, but when it is combined as part of a varied diet, together with sources of vitamin C (such as red pepper, tomato or lemon), it is possible to slightly improve iron absorption from the diet. For example, adding chopped parsley to a lentil dish together with red pepper – can improve iron availability to the body.
Vitamin C: Yes, parsley does contain vitamin C, but the amount we eat from it is so small (a tablespoon or two, meaning 5–10 grams), that the actual contribution is relatively negligible. In contrast, vegetables such as red pepper or tomato – from which we eat 100-200 grams – provide a much more significant amount.
Vitamin K in high amounts: Despite its advantages, excessive consumption of parsley may be problematic for people taking anticoagulant medications, due to its high vitamin K content. Vitamin K affects blood clotting, and therefore a doctor should be consulted before a significant change in consumption.
In conclusion: Yes – parsley has impressive nutritional value, especially in the leaves. Blending does not harm most vitamins, and it can certainly be part of a healthy diet… but – it is not a “superfood”, and will not by itself provide significant amounts of vitamin C or iron. Its combination within a varied diet – is what makes the difference.
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Source:
www.jpost.com
