Nutritional value of parsley

Parsley benefits eggs

Nutritional value of parsley include its anti cancer and bruising properties.

This page was last updated by Bernard Preston on 30th August, 2019.

By Bernard Preston

It is decidedly difficult persuading folk to actually eat the garnish on their plates, despite its magnificent subtle flavour and incredible nutritional value.

  • Firstly, because it is very high in magnesium, one of the minerals associated with chronic arthritis.
  • Secondly, because it is unbelievably rich in vitamin K, a deficiency of which causes easy bruising; an incredible 1640 micrograms per 100g. One and a half tablespoons contains your required daily allowance.
  • The vitamins C and A are both powerful antioxidants; hence the protection against tumours.
  • It is the folate and vitamin B6, both vital for the breakdown of homocysteine that makes me so excited about the garnish; that is the amino acid that causes arteriosclerosis and heart disease. It is good stuff; if you eat it.
  • You do not eat parsley for carbohydrate, protein and fats, but it is incredibly rich in fibre, minerals and vitamins, and vital phytosterols like flavonoids.

Nutritional value of parsley

Nutritional value of parsley confirms it's much more than a garnish. Perhaps it's the presence of magnesium, folate and B6, all essential for the breakdown of toxic homocysteine, that makes this such an important herb; and in scrambled eggs it's divine.

A parsley pesto will liven up any green salad that you think might be rather boring.

Parsley dressing for your salad

"It's a garnish, for heaven's sake, what on earth do you want to eat it for?"

What are phytosterols?

What are phytosterols is an important question for us all to grasp; they make the difference between reaching a happy healthy eighty and falling short at fifty.

These are plant fats found in abundance in all your salads and fruits, and particularly flax and sesame seeds; what's interesting is that they have almost the same structure as cholesterol, and compete with animal cholesterol for absorption into the blood stream.

If you refuse to eat them, then you almost certainly will be taking statins with all their nasty side effects.

How to get off statins safely is a very important page.

Research done by Ferreira and Goncalves[1] found that the nutritional value of parsley included 79mg of three phytosterols, B-sitosterol, stigmasterol and campesterol in 100g.

Fibre 3,32,62,11,6
Calcium 138473325
Magnesium 50211410
Potassium 554316247233
Zinc 1,10,40,20,3
Vit C(mg) 133892415
Folate (mcg) 1526313625
Vit B6(mg) 0,10,180,070,07
Vit A(IU) 842462387107
Vit K(mcg) 16401011021,3

Nutritional value of parsley sauce

So, I've found a way to cheat. Make a parsley sauce by adding it to your salad dressing, whirr it up with the blender, and suddenly all the salad on the table is eaten with relish. And whilst you're stacking the dishwasher, your guest will whisper in your ear, what a delish sauce. What's in it? Why, parsley, of course.

  • A handful of parsley
  • Half a lemon, get the pips out
  • Half an orange
  • Olive oil
  • Avocado
  • garlic
  • Raw honey
  • S&P

Aside: Avoid polyunsaturated oils, especially seed oils rich in omega 6 for your salad dressings. Why? Foods to reduce inflammation ... stick to olive oil; extra virgin. Add that to the nutritional value of parsley and avocado and you have a winner.


Tabouli is a great Lebanese dish; you can make it in only ten minutes. It is loaded with the nutritional value of parsley and mint. Make sure you have them fresh from the garden; so easy to grow. 

Recipe for tabouli tabouleh

Authentic Hummus Recipe

Authentic hummus recipe will make any dull salad light up.

One of the main benefits of hummus is the nutritional value of parsley that is one of the main ingredients. Made from chickpeas and sesame seeds it's the perfect side dish to go with any salad. Rich in phytosterols, the vitamins to prevent a homocysteine build up and vegetable protein it's a basic Mediterranean dish. 

Once you've got the ingredients together, it takes only five minutes to rustle up this authentic hummus recipe.

Chronic arthritis

Chronic arthritis is really not something you have to suffer from; but you will have to ring in the changes before it's too late. The magnesium in the nutritional value of parsley is the magic ingredient when it comes to degenerative change in joints and heart disease.

 Nutritional value of parsley and spinach

Spinal stenosis is form of arthritis that thrives on a poor diet; apigenin in parsley is a COX-2 inhibitor.

There's an epidemic of joint deterioration in our Western society. Doctors are thriving but there are so many simple things you can do that will make such a enormous difference to the pain and worse, disability, you may be feeling in your joints; the nutritional value of parsley is just one of them.

Obesity and Arthritis

The Banting diet is low in starch but high in fat.

I'm not going to badger you, but do understand that, if you are obese, pain and pills are going to be your constant companions. Get that weight off, or suffer. And the best way is to seriously limit the carbohydrate in your diet. Daily greens like parsley are part of the solution, and contribute large amounts of potassium to improve circulation and lower blood pressure.

Banting is raising considerable interest but remains controversial. Certainly the typical Western diet of very high refined carbohydrate has been the underlying cause of obesity in America; all low fat diets make us ravenous and so are doomed to fail.

It's the high glycemic index carbohydrate that makes you fat; white rice, cakes and cookies, colas and sodas and sadly potatoes too unless you can find new spuds that have more resistant starch.

The typical American now consumes half a cup of sugar every day, nearly a half in energy drinks and colas; that's the cause of obesity.

Find out more about resistant starch if you have a weight problem.

Could a high fat diet make you thin? That's the tantalizing thought from ketogenic banting. 

In my lunch today there is some carbohydrate in the bread, the fruit and the honey but mostly it's a high fibre meal. Just as important is that all the carbohydrates have a low glycemic index; there's no insulin surge from this meal. The couple slips of parsley are more for flavour, but they do help lower the GI. For more direction, follow our free weight loss programs. You'll find them in the navigation bar.

The controversial Banting diet uses these principles.

A group of scientists scanned the literature and found that a magnesium deficiency is the underlying cause of an arthritic condition called chondrocalcinosis; the nutritional value of parsley includes a large amount of the mineral.

What's more, this condition exists in 10 percent of Western sixty year old folk. No wonder we are an arthritis ridden society.

Chondrocalcinosis causes calcium crystals to deposit in the cartilage causing chronic arthritis. Spinach is the richest source of magnesium, closely followed by parsley.  Want to be pain free and strong like Pop Eye? Our how to grow spinach is for every family with a just a tiny garden; your really could and should have a spinach patch. Enjoy the baby leaves fresh in a green salad too.

Omega 3 and arthritis

Omega 3 deficiency and arthritis are closely correlated; add that to the parsley.

There is heaps of research now proving that those who eat a diet rich in fatty fish have much less arthritis. Omega-3 fatty acids reduced the general inflammation in the body that is at the centre of chronic arthritis, heart disease and even diseases like Multiple Sclerosis. The heart foundations recommend fatty fish at least twice weak, and if you suffer from chronic arthritis, I'd at least double that, and take omega-3 capsules as well.

For example, our fish soup is not difficult to make.

An excellent vegetable source is freshly ground flaxseed. Whir a tablespoon of the seeds daily in an inexpensive coffee grinder, and add it to your cereal.

There's no omega-3 in the nutritional value, but this just rounds off a page on chronic arthritis; a rounded diet should include fatty fish and herbs like parsley.

Anti inflammatory omega 3

Vitamin C in parsley and arthritis

The nutritional value of parsley is immense.

Research (Ann Rheum Dis) done on a sample of 20,000 people found that those who ate vitamin C rich foods were 3x less likely to get arthritis, compared to those who ate the least vitamin C rich foods. Only 10g of parsley has the same amount of vitamin C as 100ml of OJ in a carton. (Freshly squeezed orange juice has three times as much).

LImes are easy to grow and will add tantalising flavour to any salad.


If you have arthritis in your cervical spine, your doctor is likely to ask, not IF you've had a whiplash, but WHEN you had your whiplash. Occasionally, s/he may be wrong but nine times of ten...


And if you're on a crappy diet, then you can be certain there are troubles to come.

“The more serious the illness, the more important it is for you to fight back, mobilizing all your resources - spiritual, emotional, intellectual, physical.”

Norman Cousins

Cumulative effect

Of course all these chronic arthritis effects are additive. You eat little or no fatty fish, you abhor fruit and salads, you have a short leg, you're carrying too many pounds, and have had whiplash injury... chronic arthritis. PAIN!

Parsley Benefits

Another benefit of parsley is the flavonoids that give it a dark green colour. They give fruit and salads their anti oxidant, cancer, allergic and inflammatory properties.

In a review of the literature, Nijveldt et al from the Department of Surgery at the VU in Amsterdam, report on the amazing anti oxidant properties of flavonoids. During normal cell metabolism, the free radicals and reactive oxygen species produced, if not mopped up, cause lipid peroxidation of the fatty cell membrane leading to swelling and cell death. If you have a bit of a chemistry background, you'll find this a fascinating study; otherwise just read the abstract. It's all about what we call organic food green.

For more about these nutrients, and others in plants that we eat, go to our authentic hummus recipe page, scrolling down until you come to more details about flavonoids; include them in your diet, or suffer.

The rule of thumb is a minimum of five coloured foods per day, and I always aim for ten. This morning for breakfast I've already had my five; yellow maize meal porridge, a fruit salad with mulberries, oranges, pineapple and sweet melon, and scrambled egg with parsley on toast. My salad at lunch will include at least another five.

Truth be told, I have a lot of metstatic disease in my family. I'm pretty shit scared of it, even if much of it is smoking related, so perhaps I go overboard. But then you probably too have a lot of deaths from tumours in your family; don't we all?

Here's a little tip; sometimes the thought of whole apple just doesn't appeal. Then just have a half; or a quarter. Just start every day adding more coloured food to your diet.

Tomato prostate is essential reading for every man; are you not afraid of impotence?


Apigenin is a flavonoid found most richly in parsley and celery. There's a heap of evidence showing that it inhibits COX-2 and stimulates regeneration of nerves. The trick is to include these herbs and coloured vegetables daily in our diet to prevent catastrophic disease, not to cure it after the even.

"Let thy food be thy medicine, and medicine be thy food."

Hippocrates, father of medicine (460 - 370 BC)

Apigenin is also one of the substances that is highly recommended as food for the brain. Its neurogenic properties help prevent senility.

Freezing Parsley

Obviously your parsley doesn't grow year round. You may be able to purchase fresh, but freezing parsley for your soups and stews is dead-easy.

Take your fresh fronds of parsley, cut deep down near the heart of the plant. Wash it thoroughly, shake it vaguely dry, place it in a see-through plastic bag, and pop it in the freezer. What could be easier?

I would still use fresh parsley for your salads and salad dressings, if you can get it. Frankly, I'm not sure whether the nutritional value of parsley is affected by freezing. I think not, but fresh is always better, if you can get it.

Radish Nutrition

Radishes will brighten up any salad, and they are the number one easy-to-grow vegetables. The perfect salad to get your children started on gardening. Up in a few days, ready to eat in three weeks. High in magnesium like parsley, vitamin B6... loaded with radishing good health! Perfect with your parsley benefits in any salad. Radish nutrition ...

USEFUL LINKS @ Nutritional value of parsley

  1. Bernard Preston
  2. Best medicinal herbs
  3. Nutritional value of parsley

Did you find this page interesting? How about forwarding it to a friend, or book and food junkie. Or, better still, Face Book or Twitter it. 


56 Groenekloof Rd,

Hilton, KZN

South Africa


What's this site about?

Bernard Preston books

A family affair by Bernard Preston comes after the trilogy that starts with Frog in my Throat.
Femoral nerve AP Xray from one of Bernard Preston's books.

Bernie's choice foods

Cooking green beans Bernard Preston passion

Bernie's bread

Bread machine loaf by Bernard Preston

Bernie's garden

green beans and granadillas Bernard Preston

Bernie's bees

Bees workforce in Bernard Preston's garden

Bernie's chickens

Chickens for free range eggs.

Bernie's solar

Residential solar panels at Bernard Preston's home

Bernie's rainwater harvest

Harvesting rainwater to a reservoir in the garden means a steady supply that is unpolluted by environmental toxins.