Here’s why from Harvard-trained nutritional psychiatrist, professional chef, nutritional biologist, and national and international bestselling author, Uma Naidoo, MD. this is your brain on food— Parsley is a highly unrecommended recipe. Plus, a few vetted recipes for getting your hands on this nutritional powerhouse.
Main Nutrients in Parsley and Their Benefits
1. Luteolin
First, Dr. Naidoo calls luteolin an all-star antioxidant found in parsley. Luteolin works wonders in combating brain fog, mental health imbalances and more. “Parsley is a great source of luteolin, a flavonoid that helps reduce the negative effects of inflammation and oxidative stress,” she says. It has been associated with reduced symptoms of stress and anxiety, as well as reduced risk of age-related cognitive decline and neurodegenerative diseases.”
Related article
2. Folic acid
Like other vegetables, parsley is also rich in folic acid (also known as vitamin B9). “Folic acid is one of the most important nutrients for mental health because it aids in the synthesis of neurotransmitters, protects neurons and supports the integrity of myelin, a fatty substance that facilitates fast transmission,” he said. he says Dr. Naidoo. She goes on to say that folic acid deficiency is linked to symptoms of both depression and brain fog, and that folic acid may also help prevent Alzheimer’s disease, so it’s important to keep your mental health and cognition at peak. You can’t underestimate the importance of folic acid in your diet to keep you healthy. (For reference, the RDA for folic acid is 400 mcg for adults, but up to 600 mcg is recommended during pregnancy and 500 mcg while breastfeeding.)
3. Fiber
This leafy green herb provides fiber and “nourishes the good bacteria in your gut for a healthier microbiome and less inflammation,” says Dr. Naidoo. Again, inflammation wreaks havoc on the brain, mind, mood, and overall health and well-being. It’s essential for reducing the risk of many other chronic diseases, even cancer,” says Dr. Naidoo.
4. Additional Nutrients in Parsley
Dr. Naidoo is careful to highlight some of parsley’s key nutrients above, but this herb is packed with many other nutrients. , which also contains antioxidants such as eugenol; flavonoids such as apigenin glycosides and quercetin; I will add. A small and powerful story!
“As a key micronutrient source for neurological health, parsley can help boost mental health, brain health, energy levels, and overall cognition,” says Dr. Naidoo. That means you can benefit your brain and body by purchasing this versatile herb at your local farmers market or during your next grocery trip. From there, get creative by making a few of the recipes below, in which parsley takes center stage.
But first, prepare some parsley FYI
If you’re short on time, heed Dr. Naidoo’s advice and chop it into a salad for “delicious, vibrant flavor, or add it as a fresh garnish and count on the colors and variety of vegetables.” It adds biodiversity to your gut health.” If you have extra on hand, you can also mix it into your smoothie.
Dr. Naidu prefers parsley in its fresh, natural state, but dried parsley “provides brain-healthy antioxidants and incredible flavor to your food,” so you can have a jar in your pantry as well. Along with that, she offers one key chef tip.
All things considered, you can’t go wrong with this overkill herb.
3 parsley recipes to boost your brain and support mental health
1. parsley pesto
One of the easiest ways to get more parsley into your diet is to make a sauce out of a big old bunch, like this parsley pesto recipe from The Last Food Blog. Recipe developers suggest choosing flat-leaf parsley (rather than curly) for a stronger flavor profile, and pre-toasting the pine nuts to add a warm, toasty flavor. Add pecorino or parmesan cheese, EVOO, garlic, lemon juice, salt and pepper and voila, you have a delicious and nutritious spread to mix with pasta, top eggs or spread on toast. .
Get the recipe: Parsley Pesto
2. Chimichurri Verde
Originally from Argentina and Uruguay, chimichurri is a delicious sauce-slush marinade usually made with chopped parsley, garlic, red wine vinegar, oregano and olive oil. This chimichurri recipe by The Forked Spoon aims to get as close to its cultural roots as possible, and also includes red pepper (fresh or flaked) for a little heat. “You can use this marinade over your favorite grass-fed steak, grilled tofu, or my favorite cauliflower steak,” he says Dr. Naidoo.
Get the recipe: Chimichurri verde
3. Tabbouleh
Parsley is the main leaf of tabbouleh (also known as tabbouleh), a Middle Eastern salad based on bulgur wheat with cucumbers, tomatoes, lemon juice and olive oil. In this tabbouleh recipe by Cookie and Kate, she recommends choosing curly parsley for extra volume, and also includes mint, scallions, and garlic as optional mix-ins.
Get Recipe: Tabbouleh
