Below, see why Uma Naidoo, M.D.—A nutrition psychiatrist and Harvard trainer, professional chef, nutrition biologist, and national and international bestselling author, This is your brain on foodI cannot recommend parsley enough. Plus: some recipes that have been vetted that will increase your intake of this nutritional powerhouse.
The main nutrients of parsley and its benefits
1. Luteolin
To start, Dr. Naidoo describes luteolin as a top-notch antioxidant found in parsley, which works wonders to fight brain fog, mental health imbalances, and more. “Parsley is an excellent source of luteolin, a flavonoid that helps reduce inflammation and the harmful effects of oxidative stress,” she says. “This is especially important for brain health, like Lower inflammation is associated with fewer symptoms of stress and anxietyas well as reduce the risk cognitive decline or neurodegenerative disease with age.”
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2. Folic acid
Similar to other greens, parsley is also rich in folic acid (also known as vitamin B9). “Folic acid is a key nutrient for mental fitness because it aids in neurotransmitter synthesis and supports the integrity of myelin, the fatty substance that protects neurons and strengthens rapid transmission,” says Dr. Naidoo. She still says that Folic acid deficiency is associated with symptoms of both depression and brain fogAnd maybe folic acid, too Helps prevent Alzheimer’s diseaseTherefore, their importance in your diet cannot be underestimated to maintain your mental health and cognition at its best. (For reference, the . file RDA for folate 400 mcg for adultsalthough the recommendation goes up to 600 mcg during pregnancy and 500 mcg during lactation.)
3. Fiber
Dr. Naidoo shares that this green leafy herb provides fiber “that feeds the good bacteria in the gut for A healthier microbiome and reduced inflammation. Again, inflammation wreaks havoc not only on your mind, mind, and mood, but also on your health and well-being across the board. Reducing inflammation is essential to improving physical health and reducing the risk of a host of other chronic diseases, from asthma to heart disease, says Dr. Naidoo. heart, arthritis, and even cancer.”
4. Extra Nutrients in Parsley
While Dr. Naidoo is keen to highlight some of the essential nutrients in parsley above, there are many others packed into this herb. Parsley also contains many antioxidants such as apiol, limonene, and eugenol. flavonoids such as the glycosides apigenin and quercetin; Carotenoids, ascorbic acid, tocopherol, tannin, sterols, vitamins A, C and K, potassium, calcium, and magnesium,” she adds. Talk about small and great!
“As a source of key micronutrients for nervous system health, parsley can help boost mental fitness, brain health, energy levels, and general cognition,” says Dr. Naidoo. In short, you’ll work to the benefit of your mind and body by purchasing this versatile herb at your local farmers market or during your next grocery purchase — or even growing it in your own garden. From there, get creative by whipping up some of the recipes below in which parsley takes center stage.
But first, some parsley comes FYI
If you don’t have enough time, heed Dr. Naidoo’s advice and chop it up into your favorite salad “for a delicious, bright flavour, or add it as a fresh garnish so it counts among the number of different colors and vegetables that add biodiversity to gut health.” also may Mix with your smoothies If you have a few extra things on hand, too.
And while Dr. Naidoo prefers parsley in its fresh, natural state, she says dried parsley “still provides brain-healthy antioxidants and great flavor to food,” so you’ll want to keep a pot stocked in your cupboard as well. In doing so, she offers an important chef tip: “Use half as much dried parsley as fresh parsley in recipes, because dried herbs are more concentrated.”
All things considered, you can’t go wrong with this overindulgent herb.
3 recipes for parsley to strengthen the brain and mental health benefits
1. Parsley pesto
One of the easiest ways to get more parsley in your diet is to make a sauce from a large old batch, similar to this parsley pesto recipe by The last food blog. The recipe developer suggests choosing flat-leaf parsley (instead of curly parsley) for a stronger flavor, as well as pre-roasting the pine nuts to add a warm, delicious taste. Add a little pecorino or Parmesan cheese, extra virgin olive oil, garlic, lemon juice, salt, pepper and voila – you’ve got a delicious and nutritious spread to mix into pasta, put eggs on bread or spread on toast.
Get the recipe: Parsley pesto
2. Chimichurri verde
From Argentina and Uruguay, chimichurri is a delicious seasoning usually made with fresh chopped parsley, garlic, red wine vinegar, oregano, and olive oil. This chimichurri recipe is made by forked spoon It aims to stay as close to its cultural roots as possible, and also includes red peppers (fresh or flakes) for a little extra heat—although it’s totally optional if you have a mild palate. “You can use this marinade on top of your favorite grass-fed steak, grilled tofu, or my favorite: cauliflower steak,” shares Dr. Naidoo.
Get the recipe: Chimichurri Verde
3. Tabbouleh
Parsley is the main leaf in tabbouleh, a Middle Eastern salad with a base of bulgur in addition to cucumbers, tomatoes, lemon juice, and olive oil. In this recipe of tabbouleh Kookie and KateShe recommends opting for curly parsley for extra volume and also includes mint, green onions, and garlic as an optional mix.
Get the recipe: tabbouleh
