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	—
Sugars	0.9 g	—
Fibre	3.3 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Folate	152 µg	38%
Vitamin C	133 mg	147.8%
Vitamin K	1640 µg	1366.7%

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, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

3 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 K (Phylloquinone)

Phylloquinone (vitamin K1) from green plants; required for vitamin K–dependent carboxylation.

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