The parsley (Petroselinum crispum) It is a plant native to the eastern Mediterranean. It botanically belongs to the family of Apiaceae or umbelliferswhich includes relatives such as carrot, celery, dill, fennel and coriander, as well as the poisonous hemlock.

It was appreciated by the Greeks and later by the Romans. Proof of its prestige is that Emperor Charlemagne ordered it to be planted on all his lands.

It is naturalized in orchards, gardens and sometimes on the edges of roads, walls, crops, etc. from all of Europe and part of Asia. It is also acclimatized in temperate areas of America. It is currently widely distributed throughout the world and is generally grown to be used as a condiment.

It is a nutritious and culinary treasure from which enormous performance can be obtained.

Among its merits in becoming a frequent and appreciated protagonist of the diet are a delicious tastea unprecedented density of vitamins and mineralsand the presence of substances with diverse beneficial effects on health.

Types of parsley

• Smooth or common parsleywith an intense and persistent flavor;
• The curly, crisp and aromatic;
• The tuberous or from Hamburg, cultivated by its rootswhich are used as cooked vegetables or in salad;
• He Japanese parsley, mitsubaan important condiment in the cuisine of that country.

Parsley properties

Parsley is, of course, a recommended food for all people. Stands out for its diuretic, digestive, remineralizing properties and as a protector of blood vessels. It is one of the star ingredients of green smoothies.

Even so, if you take dailyit may result beneficial thanks to its phytochemicalseffective in minimal doses. In fact, it is a real medicinal plant.

It is possible that its name has to do with one of its therapeutic applications. «Parsley» means «rock celery» and comes from Greek petras (stone) and selinum (celery). That the Greeks chose the term «stone» could be related to their Use to prevent and treat kidney and bladder stones.

This and the rest of the effects of parsley are due to one of its main organic compounds: apiol. It is not yet known how apiol acts in the body, but its effect is purifying.

Apiol is also known as a resin made with three active ingredients of the plant: apiol itself, apiolin and myristicin.

Decoction of root or dried leaveswhere the active ingredient is concentrated, It serves to eliminate fluids and toxins, expel grit from the kidneys and relieve congestion of the prostate and purifying organs (kidneys, liver and skin).

The apiol It is also emmenagogue, that is, it promotes menstruation.

Other highly appreciated virtues of parsley are that whets the appetite and promotes digestion. It feels good to the stomach (increases blood flow in that organ) and helps expel intestinal gases.

Besides, thanks to its chlorophyll contentchew the fresh leaves fights bad breath, especially when it is due to garlic.

Benefits of parsley

As it is not used as frequently or as abundantly as would be desirable, it is worth remembering who can benefit most from increasing its presence in the daily diet:

• It is antioxidant. The antioxidant qualities of parsley reduce the risk of cancer, heart disease, stroke and cataracts. People predisposed to these ailments can use it preventively.
• Helps in heavy digestion. People who suffer from heavy digestion, intestinal spasms and flatulence can find relief if they include parsley in their first courses and even more so if they drink an infusion of leaves before each meal.
• Help against anemia. Adolescents and women of childbearing age who suffer from anemia have an ally in parsley: 25 g contains as much iron as a steak of about 125 g.
• Useful against obesity and overweight. Obese people, with cellulite, leg swelling, edema and mild heart or kidney failure can benefit from its diuretic effect. In addition to eating more parsley, you can take three tablespoons of the juice obtained from crushing the plant once or twice a day.
• Relieves rheumatism. Those who suffer from rheumatic diseases will appreciate the anti-inflammatory effect of parsley.
• Prevents dysmenorrhea. The emmenagogue power of parsley is indicated for women with scant or painful menstruations. A decoction that is prepared by boiling 25 grams of root in half a liter of water for ten minutes will be helpful. Attention: This quality makes Its consumption should be moderated in case of pregnancy.
• Heals wounds and bruises. The poultice of crushed leaves and stems, moistened with a little water, accelerates the healing of ulcers and wounds, and placed on insect bites and bruises, reduces discomfort.

Nutritional values ​​of parsley

The parsley It is a nutritionally very valuable foodas it is one of the most abundant sources of vitamin C, calcium, iron and vitamin A that exist.

Enough 25 grams of fresh parsley for cover 70% of the daily needs of vitamin C and 30% of A. To take advantage of this nutritious mine it would be necessary to consume it in abundance.

These humble twigs that until recently were given away in grocery stores are one of the most abundant sources of vitamin C, calcium, iron and vitamin A that exist.

The nutritional richness of parsley, source of vitamin C and ironhas no rival among vegetables. It is difficult to find a plant that concentrates both flavor and nutritional value.

• Proteins. 100 grams of fresh parsley provide more than 4 grams of protein, four times as much as most fruits and vegetables, and twice as much as mushrooms.
• Vitamin C. It is well known that citrus fruits contain a lot of vitamin C, but what is not known is that parsley has up to three times more, although it is consumed in smaller quantities. About 40 grams of parsley would cover the daily needs of this vitamin.
• Vitamin A. The amount of beta-carotene (provitamin A) contained in this plant also exceeds even carrots and sweet potatoes, its most prominent sources, and is close to that of the richest vegetable: dandelion.
• Folic acid. 100 grams of parsley provide 56 mcg of folic acid, a quarter of the daily needs of this vitamin, essential for the health of the circulatory and nervous systems.
• Mineral salts. After seaweed, parsley is the vegetable richest in iron, as it contains 8 mg/100 g, which is double what spinach provides (4.1 mg/100 g). It also provides three times more calcium than soft cheese (245 mg compared to 80 mg for this type of cheese), and its content is similar to that of almonds or soy. However, it is worth remembering that parsley is usually consumed in moderate quantities (less than 50 g), so its contribution is also lower.

To be aware, we can compare the quantities of vitamins and minerals that parsley provides with those of other foods as nutritious as these:

Nutritional contentParsleyBeanLettuceSpinachProteins (g)4.41.31.32.5Vitamin A (mcg)120060150816Vit. B1 (mg)0.10.080.060.1Vit. B2 (mg)0.30.110.080.2Vit. B3 (mg)1.40.500.400.6Vit. C (mg)166191051Potassium (mg)1000243224633Calcium (mg)2455637126Phosphorus (mg)128443151Magnesium (mg)41261158Iron (mg)80.8014.1Sodium (mg)3321054Fluorine (mg)0.10.010.030.1

How to use parsley in cooking?

The Romans were the first in using parsley as food. Gladiators, for example, took it before combat. This herb is a perfect condiment for stews, although we can use it in many other recipes such as soups, mayonnaises or vinaigrettes.

As a dressing. The traditional kitchens They use the fresh, intense and somewhat spicy flavor of parsley to season salads, vinaigrettes, sauces, soups, stuffings, pasta dishes and stews. Other common uses of it are to mix it with breadcrumbs for breading, or add it to vegetable butter to make exquisite toast bases.

In sauces. Perhaps where it gains more prominence is in the famous green sauce, that has that color and that name due to its use, and the french béarnaiseas well as the mixture of «fine herbs»..

In the tabbouleh. He tabboulehthe famous Middle Eastern salad, is one of the few recipes where it is used replacing lettuce, but it is almost always used in modest quantities. In this case it is accompanied by tomato, onion, mint and a little bulgur (cooked and crushed wheat), all seasoned with lemon juice and olive oil.

How to choose, use and preserve parsley

• Parsley always tends to have an intense and bright green color. But we must choose very fresh bunches, with very stiff leaves, discarding those that look wilted and have yellowish leaves or spots.
• Parsley wilts quickly, especially the smooth variety. To preserve it, it is best to eliminate the withered stems and place the bunch in a container with water, Cover it with a plastic bag and leave it in the refrigerator, changing the water daily.
• If we store it dried, it is best to place it in an airtight glass container in a place where light does not shine on it.
• This herb tolerates freezing well. To do this, you just have to chop it and place it in ice cube trays, cover it with water, and put it in the freezer.
• It is preferable do not cook parsley with foodas it loses part of its aroma and color. It is better to add it a few minutes before finishing cooking or sprinkle it when serving the dish.