8 Health Benefits and Uses of Parsley

Parsley is a flowering plant native to the Mediterranean. The two most common types are French curly-leaf and Italian flat-leaf.

Over the years, parsley has been used to treat conditions like high blood pressure, allergies, and inflammatory diseases.
Today, it’s widely used as a fresh culinary herb or dried spice. It’s bright green in color and has a mild, bitter flavor that pairs well with many recipes.
Often labeled as one of the most powerful disease-fighting plants, parsley provides great nutritional value and offers many potential health benefits.

Here are health benefits and uses of parsley

Contains many important nutrients

A 1/2 cup (30 grams) of fresh, chopped parsley provides:

  • Calories: 11 calories;
  • Carbs: 2 grams;
  • Protein: 1 gram;
  • Fat: less than 1 gram;
  • Fiber: 1 gram;
  • Vitamin A: 108% of the Reference Daily Intake (RDI);
  • Vitamin C: 53% of the RDI;
  • Vitamin K: 547% of the RDI;
  • Folate: 11% of the RDI;
  • Potassium: 4% of the RDI.

The herb is rich in many vitamins, particularly vitamin K, which is needed for blood clotting and bone health.
Parsley is also a great source of vitamins A and C — important nutrients with antioxidant properties. Additionally, yet packed with flavor, making it a great ingredient for many recipes.

Rich in antioxidants

Parsley contains many powerful antioxidants that can benefit health.
Antioxidants are compounds that prevent cellular damage from molecules called free radicals. Body requires a healthy balance of antioxidants and free radicals to maintain optimal health.
The main antioxidants in parsley are:

  • flavonoids;
  • carotenoids;
  • vitamin C.

The fragrant herb is particularly rich in a class of antioxidants known as flavonoids. The two main flavonoids include myricetin and apigenin. Furthermore, beta carotene and lutein are two antioxidants known as carotenoids.
Vitamin C also has strong antioxidant effects and plays an important role in supporting immune health and protecting against chronic disease.
Interestingly, dried parsley may be higher in antioxidants than fresh sprigs. The dried herb 17 times more antioxidant content than its fresh counterpart.

Supports bone health

Bones need certain vitamins and minerals in varying amounts to remain healthy and strong.
Parsley is packed with vitamin K — an essential nutrient for bone health. A 1/2 cup (30 grams) provides 547% of the RDI. Vitamin K helps build stronger bones by supporting bone-building cells called osteoblasts. This vitamin also activates certain proteins that increase bone mineral density — a measure of the amount of minerals present in your bones.Eating foods high in vitamin K may reduce your risk of fractures.
Typical dietary intakes of vitamin K may be below the levels needed to improve bone mineral density and reduce fracture risk. Therefore, eating foods like parsley may benefit bone health.

Contains cancer-fighting substances

Parsley contains plant compounds that may have anticancer effects.
Parsley is particularly rich in flavonoid antioxidants and vitamin C, which reduce oxidative stress in your body and may lower your risk of certain cancers.
Plus, eating foods rich in vitamin C may reduce your risk of cancer as well. A 1/2 cup (30 grams) of parsley provides 53% of the RDI for this nutrient.

Rich in nutrients that protect your eyes

Lutein, beta carotene, and zeaxanthin are three carotenoids in parsley that help protect eyes and promote healthy vision. Carotenoids are pigments found in plants that have powerful antioxidant activity.
Lutein and zeaxanthin may prevent age-related macular degeneration (AMD), an incurable eye disease and a leading cause of blindness around the world.
In fact, eating foods rich in lutein and zeaxanthin may reduce your risk of late AMD by up to 26%.
Beta carotene is another carotenoid that supports eye health. This carotenoid can be converted into vitamin A. This conversion of beta carotene explains why parsley is very rich in vitamin A. A 1/2 cup (30 grams) of freshly chopped leaves provides 108% of the RDI for this vitamin.

Heart health

Parsley is a nutrient-dense herb that may improve heart health. For example, it’s a good source of the B vitamin folate — with 1/2 cup (30 grams) providing 11% of the RDI.
High intakes of dietary folate may reduce heart disease risk.
Folate benefits heart health by lowering levels of the amino acid homocysteine. Homocysteine may negatively affect heart health by altering the structure and function of your arteries. 

Easy to add to your diet

Parsley is an extremely versatile and inexpensive flavoring option.
It can enhance the flavor of soups, stews, and tomato sauces. Additionally, it’s often combined with other herbs in Italian-inspired recipes.
Fresh parsley is also a great addition to homemade salad dressings, marinades, and seafood recipes. Many people use fresh sprigs in recipes that don’t require cooking or add the herb at the end of the cooking period.
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