Parsley

Overview

Parsley, when added during cooking, significantly reduces harmful Cholesterol Oxidation Products (COPs), supporting cardiovascular and brain health.

Within the BRAIN Diet framework, the strategy of simply adding parsley when cooking food has seen significant reductions in harmful COPs (Cholesterol Oxidation Products) [1][2].

Key Nutritional Highlights

• Parsley and Apiaceae herbs provide polyphenols and vitamin K in culinary doses [1]
• Herb polyphenols may influence gut microbiota composition as part of diverse plant intake [2]
• Parsley, when added during cooking, significantly reduces harmful Cholesterol Oxidation Products (COPs), supporting cardiovascular and brain health. [1]
• The strategy of simply adding parsley when cooking food has seen significant reductions in harmful COPs (Cholesterol Oxidation Products). [2]
• Parsley, when added during cooking, significantly reduces harmful Cholesterol Oxidation Products (COPs), supporting cardiovascular and brain health.

Food Context

Synergies

• Part of food preparation strategy to reduce harmful byproducts

Preparation

• Add fresh parsley during cooking to reduce COPs
• Can be used as garnish or cooking ingredient
• Fresh is preferred over dried

Recipes

2 recipes containing this food

Linguine alle vongole mantecate (Linguine with cockles in a silky emulsified sauce)

Whole-wheat linguine with cockles in a silky emulsified sauce; Italian emulsification technique without cream, supporting taurine, B12, and choline intake.

Mitochondrial Power Bowl

A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	36 kcal	—
Protein	3 g	—
Total fat	0.8 g	—
Saturated fat	0.1 g	—
Carbohydrates	6.3 g	—
Fibre	3.3 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	6.2 mg	34.4%
Zinc	1.1 mg	9.7%
Magnesium	50 mg	11.9%
Selenium	0.1 µg	0.2%
Calcium	138 mg	13.8%
Potassium	554 mg	16.3%
Choline	12.8 mg	2.3%
Folate	152 µg	38%
Vitamin B12	0 µg	0%
Vitamin B6	0.1 mg	5.3%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	195 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Parsley, fresh, FDC ID 170416, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

12 substances in this food

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Vitamin K2 (MK forms)

Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

References

[1] Parsley and Apiaceae herbs provide polyphenols and vitamin K in culinary doses. de Oliveira et al. 2022. Parsley (Petroselinum crispum Mill.): A source of bioactive compounds as a domestic strategy to minimize cholesterol oxidation during the thermal preparation of omelets

[2] Herb polyphenols may influence gut microbiota composition as part of diverse plant intake. Yeo et al. 2023. Influence of food-derived bioactives on gut microbiota compositions and their metabolites by focusing on neurotransmitters