Parsley does not get the attention it deserves, especially when it comes to the health benefits it offers from juicing.
Years ago, I started hearing that parsley made a great addition to smoothies and juices due to its detoxifying qualities. But the truth is, while parsley is known for supporting detoxification, it is also jam-packed with several vitamins, minerals, and nutrients that support a healthy immune system and overall better health.
While you can certainly garnish dishes and eat parsley here and there in your meals. You’re likely not consuming a large amount or even a cup a week. Juicing parsley allows your body to consume a larger quantity in a short amount of time. Juicing allows easier absorption of its nutrient-rich benefits as there is less work for the digestive system to do.
This blog post will dive into the 23 health benefits this green herb has to offer you and why it’s worth adding to your daily green juice or a smoothie.
What is Parsley?
Parsley is an herb that originated in the Mediterranean region and is still commonly used in many cuisines such as Italian and Mediterranean cuisines.
Parsley has been used as a natural detox remedy, antiseptic, diuretic, and anti-inflammatory support for centuries, known as a healing herb due to its impressive health benefits.
The two most common types of parsley you are likely familiar with are curly parsley and Italian flat-leaf parsley.
Both have a similar flavor, which may be described as a subtle, almost bitter green taste.
Curly leaf parsley may also be referred to as French parsley. Curly leaf parsley has a more decorative appearance, making it a great garnish used on top of recipes. The leaves of curly parsley are a bit more rugged than flat parsley leaves.
Flat-leaf parsley is similar to the wild parsley that was first grown in the Mediterranean region. Curly parsley has a more robust, stronger flavor than flat Italian parsley and is easier to grow.
The third type of parsley is uncommon and hard to find in the U.S. is called Hamburg root parsley. It is a root vegetable and grown in the Middle East. It looks similar to a parsnip and is used in Middle Eastern cuisines and some European cuisines.
The bonus is, that flat-leaf and curly parsley are both fairly inexpensive and readily available at most grocery stores. They can also easily be grown indoors and outdoors with watering and sunlight (or a sunlamp indoors) and minimal care.
Why Juice Parsley?
Juicing extracts the juice from fruits, vegetables, and herbs so you can consume more of the plant at once without all the bulk or fiber. The liquid or juice contains the majority of the vitamins, minerals, and other nutrients found in the plant and removes the fiber.
23 Health Benefits Parsley Juice Offers
Parsley has been shown to have anti-inflammatory properties. Inflammation is a key factor in overall health. Chronic inflammation may show up, such as achy joints, acne, puffiness, anxiety, depression, bloating, and brain fog. Over time, chronic inflammation can lead to several diseases such as diabetes, heart disease, and rheumatoid arthritis.
Inflammation can be caused by inflammatory foods that are popular in the standard American diet, such as processed and fried food. Environmental factors and stress also contribute to inflammation. Maintaining a diet rich in anti-inflammatory foods can help boost your overall health and well-being.
2. Rich Source of Powerful Antioxidants
Antioxidants help ward off and prevent cellular damage from free radicals, oxidative stress, and bodily inflammation. Antioxidants are what slow the aging process and boost your immune system. A study has shown that adding parsley in high amounts helped reverse the signs of oxidative stress.
Free radical damage is known to contribute to most age-related diseases, such as heart disease, age-related macular degeneration, neurodegenerative diseases, and heart disease. Including antioxidant-rich plants such as parsley in your diet may help support the body in slowing age-related conditions and other health conditions aggravated by free radicals and oxidative stress.
3. Contains Antibacterial Properties
Due to its antibacterial properties, parsley supports dental health and bacteria-induced skin blemishes. Parsley can help ward off unhealthy bacteria from the body, acting as an antibacterial agent.
4. Contains Antifungal Properties
The antifungal properties in parsley can be beneficial in supporting the elimination of fungus. Many skin issues such as athletes’ foot or ringworm are fungus issues on the skin. Many people find supporting their body in eliminating fungus on the inside of the body helps eliminate chronic skin issues that are fungus related. Any exposure or health issues related to mold may also benefit from antifungal support as mold is a type of fungus.
5. Supports Healthy Digestion and Nutrient Absorption
Parsley helps support relief from a number of gastrointestinal issues such as gas, constipation, indigestion, and bloating.
According to Ayurvedic medicine, parsley helps increase bile production and increase beneficial gastric juices, which support proper enzyme functions used in nutrient absorption. Including foods that help your digestive system properly break down food and absorb the important nutrients they offer is a key component to having great health.
A common phrase is you “are what you eat,” but more accurate is to say “you are what you digest.” For instance, you can drink 4 glasses of orange juice in a day and still be deficient in vitamin C if your body is not digesting and absorbing nutrients properly.
6. Reduces Gas and Constipation
Along with supporting healthy digestion, parsley can also help settle your stomach and reduce bloating. Parsley is a carminative herb, containing compounds that enable the expulsion of gas from the body.
7. Helps Relieve Bloating
As a natural diuretic, parsley can help relieve water retention and reduce bloating. Parsley helps draw excess water out of the abdomen as well as helps to stimulate the production of urine in the kidney.
8. Helps Soothe Indigestion
Parsley is a carminative herb. Carminative herbs such as parsley and peppermint can help soothe an upset stomach and indigestion.
Parsley also produces gastric juices that are used to support the enzyme functions involved with food and nutrient absorption that can support healthier digestion, while soothing indigestion.
9. Supports Kidney Health
Parsley is excellent for kidney health. Studies have shown that parsley may help lower the risk of kidney stones and help reduce acidity in the body, helping to regulate the body’s PH level.
10. Supports a Healthy Bladder and Urinary Tract
Parsley contains apiol. Apiol is an essential oil that helps slow the growth of micro-organisms and prevent infection in the urinary tract. Parsley also acts as a natural diuretic, which can help flush out bad bacteria in the body’s bladder and urinary tract.
11. Supports Heart Health
Parsley is a good source of the B vitamin folate. Juicing a 1 cup serving of parsley provides approximately 23% of the recommended DV. Studies have shown that a high intake of folate was associated with a reduction in heart disease.
12. May Help Improve Blood Sugar
Some studies involving rats have shown the antioxidants in parsley may help reduce high blood sugar levels, which can help lower the risk for conditions such as diabetes. However, more research is still needed.
13. Rich Plant Source of Iron
Parsley is an excellent plant source of iron. It contains about twice the amount of iron as spinach does. The vitamin C in spinach helps the body to absorb the iron. Iron helps support the oxygen in red blood cells and prevent iron-deficiency anemia.
14. May Help Regulate Blood Pressure
Parsley may be helpful in maintaining healthy blood pressure levels. Parsley supplies nitrates to the body. Nitrates help relax the body’s blood vessels, which in turn helps improve blood flow.
15. Supports Bone and Joint Health
Parsley is filled with bone-building nutrients. Parsley is an excellent source of vitamin K, which works alongside several other bone-building nutrients such as calcium, vitamin D, phosphorus, and magnesium. Vitamin K is an essential nutrient that helps maintain bone density, which helps strengthen bones from breaks and fractures.
16. Helps Boost the Immune System
Due to its high levels of antioxidants, including vitamin A and vitamin C, parsley helps support the immune system defenses. One cup of parsley provides you with about 89% of the recommended DV for vitamin C. Vitamin C supports cellular functions and a healthy gut, all of which help support a healthy immune system.
Parsley is full of natural plant compounds called flavonoids that help fight diseases in the body, such as cancer. Parsley is high in a flavonoid called myricetin which has been shown to help prevent skin cancer. Apigenin is another naturally occurring compound found in parsley that has been shown to help decrease tumor size.
In general, research has shown that a diet full of plants helps to reduce cancer risks.
18. Helps Reduce Bad Breath
Parsley has natural anti-bacterial properties and is alkaline in nature, which makes it a natural breath freshener, helping to kill bacteria in the mouth that are causing odors.
19. Supports Eye Health
Two of the powerful antioxidant properties in parsley are vitamin A and beta-carotene, which help support eye health. They help protect the eye from damage and slow age-related eye disorders. Vitamin A also helps protect the eyes from UV light damage.
20. Supports Skin Health
The anti-inflammatory, antioxidants, and other vitamins and nutrients in parsley all support skin health. The anti-inflammatory and anti-bacterial properties may help manage and prevent acne. Antioxidants help slow the aging process and protect the skin from oxidative stress. Vitamin A helps prevent skin from UV light and may help prevent skin cancer.
21. May Help Balance Hormones & Support a Healthy Menstrual Cycle
Parsley may help support healthy menstruation while easing menstrual cramps. Parsley is believed to help support the balancing of hormones, which may help prevent PMS symptoms.
22. Source of Plant-Based Copper
While parsley doesn’t contain a ton of copper, it is on the higher end of plant sources that contain copper. Copper is an essential trace mineral that is important for many functions of the body, such as the brain, heart, and skeletal muscles.
23. May Support Healthy Hair and Slow Hair Loss
Parsley is rich in nutrients that help support healthy hair growth. Parlsy also helps in nutrient absorption. If hair loss or slow hair growth is related to a lack of nutrients, parsley may help with nutritional deficiencies.
Parsley provides several of the nutrients needed for healthy hair growth such as vitamin A, vitamin C, vitamin E, zinc, B vitamins, and protein. Parsley alone may not provide enough of each of these nutrients though and needs to be combined with other rich sources of nutrition to optimize hair health.
Nutritional Profile for Parsley
Overall, parsley is an excellent source of nutrition. A few of its biggest bragging rights are that one cup of parsley (approximately one bunch) contains over 800% of the DV intake of vitamin K, Over 80% of the DV of vitamin C, and over 160% of vitamin A.
Nutritional Value for One Cup (55 g) of Chopped Fresh Parsley Source
|Nutritional Content||Nutrient Value||% Daily Value|
– Saturated fat
-Dietary Fiber *
|Vitamin A, RAE||252.6 μg||28%|
|Vitamin A, IU||5054.4IU||168%|
|Vitamin B5 (PA)||0.2 mg||5%|
|Vitamin B6||0.1 mg||3%|
|Vitamin C||79.8 mg||89%|
|Vitamin E||0.5 mg||3%|
|Niacin (B3)||0.8 mg||5%|
|Potassium, K||332.4 mg||7%|
|Riboflavin (B2)||0.1 mg||5%|
|Thiamin (B1)||0.1 mg||4%|
*Juicing removes the fiber from parsley
How To Juice Parsley
While you can juice parsley on its own, it’s not a juicy herb, so a juicer will only extract a minimal amount of juice. You could opt to do a “shot” or two of parsley juice, much like how people typically consume wheatgrass. You may also choose to add parsley to a juice recipe containing other fruits and vegetables as it is a fairly versatile herb that blends in easily with other greens.
I find it’s best to consume juices first thing in the morning on an empty stomach for optimal digestion. Adding larger quantities of fruit to your juice can increase the calorie intake, which can allow you to make a large-sized juice a “meal.”
The bad rap juicing can get is that it’s not filling enough. This can be true if you are juicing only low-calorie vegetables and herbs, which leaves your body starving and without enough energy for the day ahead. Apples are a great way to add calories to vegetable juices. The flavor of apple juice is a sweet balance for vegetable juices while adding more calories to the juice. Pineapple is another great option.
An average apple has right under 100 calories in it, while vegetables and herbs tend to have minimal calories. An entire bunch of parsley will only have around 20 calories. A medium cucumber will have around 30 calories.
Parsley also makes a great addition to a green smoothie, providing much of the same nutritional benefits as juicing parsley.
Parsley Juice Precautions
If you are currently managing any health conditions, have any concerns, or are pregnant, it is best to consult your physician prior to making any dietary changes or juicing any significant amount of parsley on a regular basis.
Parsley does have a diuretic effect, which may not be suitable for certain populations, such as pregnant women.
You may also find it best to start with a small amount of parsley to see how your body responds to it. Parsley helps the body detox, too much at once can be harmful to your body. As with any dietary changes, start slow and listen to your own body to know what’s best for you.
While parsley has incredible nutritious benefits and makes a great addition to any green juice. A diet filled with a variety of fruits, vegetables, and herbs helps provide the body with a spectrum of vitamins and minerals that help maintain optimal health.
Karla Kueber is a Certified Evidence Based EFT Practioner and Health Coach, with a double Masters Degree in Education. She works with people to overcome emotional eating, curb cravings, and overcome resistance to eating new healthy foods. You can learn more about coaching with her here.