8 Parsley Benefits: How This Herb Supports Health

Though often overlooked, there are good reasons this nutritious herb has endured around the world.

— On Jul 20, 2025

8 Parsley Benefits: How This Herb Supports Health

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One of the great things about being a dietitian is introducing my clients to ingredients they may not have considered before. Parsley is one of those superfoods that many people underestimate, but my background in nutrition research has shown me how powerful even the most unassuming greens can be.

This powerful herb offers a great array of vital nutrients and a host of potential health benefits, and there are many ways to incorporate it into your diet. Whether you use it to flavor your favorite dishes or you consume it via a convenient supplement like Live it Up Super Greens, parsley can be an excellent addition to your daily routine.

Here are some of the top parsley benefits at a glance:

May support bone health
Has antioxidant properties
May help with immune regulation
May aid with renal health
May help with inflammation
May support eye health
May contribute to oral health
Supports general nutrition

What Is Parsley?

Parsley, known scientifically as Petroselinum crispum, is a flowering herb native to the Mediterranean. It has a mild, fresh flavor with earthy and peppery notes, and was once cultivated by ancient Greeks and Romans both to flavor food and for its medicinal properties.

It has since been exported around the world and has found its way into many cuisines. The two main varieties are curly leaf parsley, or French parsley, and flat leaf parsley, or Italian parsley.

Parsley has historically been used to aid a wide variety of health conditions. Today, studies have shown that parsley is a rich source of vitamins and antioxidants. Parsley is available in stores both as fresh produce and as a dried product.

Parsley Nutritional Profile

One cup of fresh chopped parsley contains the following nutritional components.

Calories: 5.4
Protein: 0.5 g
Total fat: 0.1 g
Carbohydrates: 1 g

Key vitamins and minerals in parsley:

Vitamin A: 1263.6 IU
Vitamin C: 19.95 mg
Vitamin K: 246 mcg
Folate: 22.8 mcg
Calcium: 20.7 mg
Iron: 0.93 mg
Magnesium: 7.5 mg
Phosphorus: 8.7 mg
Potassium: 83 mg
Sodium: 8.4 mg

Did You Know? Parsley is considered a superfood, meaning it contains a particularly dense concentration of different antioxidants, vitamins, and minerals. Making superfoods a part of your regular diet can help you get the full range of nutrients you need each day.

Potential Benefits of Parsley from a Dietitian

Parsley has been used for various benefits for thousands of years, but as a dietitian, I consider what’s been confirmed by current studies when making recommendations. Parsley seems to have the following possible health benefits based on what we know from research.

1. May Support Bone Health

Parsley contains several nutrients that have been linked to a positive impact on bone health and bone density. Vitamin K, potassium, magnesium, and calcium work together to stimulate osteoblast activity and activate proteins that affect bone mineral density. This helps support bone growth and may help calcium better adhere to bones and teeth.

2. Has Antioxidant Properties

Parsley contains various potent antioxidants that can help neutralize free radicals. These unstable molecules are produced naturally by the body, but they can cause damage to cells that may lead to a variety of problems and illnesses. Antioxidants can also help skin and hair look and feel healthier.

3. May Help With Immune Regulation

Parsley contains the nutrients vitamin A, vitamin C, and zinc, as well as a particular antioxidant called apigenin, which has been shown to aid with inflammation and regulate immune function. Additionally, parsley essential oils have been shown to have antibacterial and antifungal effects that can further support healthy immune function. Even parsley powder has been found to help fight off food-borne illnesses like Salmonella.

4. May Aid With Renal Health

Parsley has antibacterial and diuretic properties that can specifically have an impact on kidney health by stimulating the elimination of bodily fluids and calcium, as well as regulating urinary pH levels. This may help lower the risk of kidney stones and urinary tract infections (UTIs).

5. May Help With Inflammation

If you look at the parsley root, it resembles a white carrot. It's no surprise, then, that parsley contains carotenoid antioxidants. Carotenoids and vitamin C, also found in parsley, both aid with inflammation. Additionally, parsley is rich in a B vitamin complex called folate, which can help keep blood vessels healthy and elastic. These properties can help reduce oxidative stress throughout the body, helping with inflammation that affects digestion, joint health, respiration, and more.

6. May Support Eye Health

The same carotenoids that aid with heart health also have a positive impact on eye health. Lutein and zeaxanthin are the components that specifically assist with maintaining good vision by slowing age-related macular degeneration. Vitamin A, also found in parsley, has been shown to help protect the surface of the eye.

7. May Contribute to Oral Health

Parsley is a natural breath freshener with an herbaceous aroma. The freshening effects are also long-lasting due to parsley's chlorophyll content. Chlorophyll may have deodorizing and antimicrobial properties, and chewing parsley may activate these compounds and kill harmful bacteria that cause bad breath, gum disease, and tooth decay. Consuming fresh parsley in conjunction with a regular oral health routine might assist with your overall mouth, tooth, and gum health.

8. Supports General Nutrition

For an herb that is often overlooked as a mere garnish or topping, parsley actually has a robust nutritional profile that can help balance your overall daily diet. Its nutrient content includes:

Vitamins A, B, C, and K
Folate
Potassium
Calcium
Magnesium
Iron

Just two tablespoons of parsley provide more than your recommended daily value of vitamin K.

Possible Side Effects of Parsley

For most people, parsley consumption is not shown to have side effects in normal doses, though rare allergic reactions are possible. As with any ingredient, avoid consuming parsley in large quantities. When used as an essential oil, parsley may be toxic and cause skin irritation.Parsley has been shown to have a diuretic effect when consumed as a tea. Don't combine parsley with other diuretics.

Avoid eating parsley if you have a severe renal problem or if you had surgery less than one month ago. Do not drink parsley tea if you are pregnant or breastfeeding. Parsley can interact with anticoagulant medication, antidiabetic medication, aspirin, and other medications. Talk to your healthcare provider before consuming parsley to help avoid possible interactions.

How to Use Parsley

Parsley is fresh, mildly herbaceous, and slightly peppery in taste. This versatile profile has made it one of the most common herbs in cuisines around the world, and it's easy to incorporate into many dishes as fresh, powdered, or dried parsley. It's often used as a garnish or seasoning for flavor. Dietitian-approved ways to add parsley to your diet include:

As a garnish or seasoning in soups, stocks, salsas, marinades, pestos, and sauces
To season meats and fish
As part of a salad or salad dressing
Cooked into eggs
On top of homemade pizza
Boiled as a parsley tea
Mixed into a parsley smoothie or parsley juice
With Live it Up Super Greens, a nutrient-rich supplement powder that includes parsley in its formula

There is no specific recommended dose of parsley, but consuming large amounts can be dangerous, especially if you’re pregnant. Always follow product labels and use fresh parsley in amounts recommended in recipes. Talk to your healthcare provider if you suspect you have a parsley sensitivity or if other concerns arise.

Dietitian Tip: If you don’t get enough vegetables in your diet, whether because you don’t have the time or you don’t like the taste, you’re missing out on valuable nutrients. A greens powder like Live it Up Super Greens is a convenient way to supplement your nutrient intake and support your overall health.

Consider Trying Parsley-Rich Live it Up Super Greens

A Glass of Super Greens Juice Next to a Live it Up Super Greens Package

One easy way to incorporate parsley into your daily diet is with a supplement like Live it Up Super Greens, which contains organic parsley leaf and more than 20 other superfoods. The formula’s packed with essential nutrients and can be consumed by mixing it in water, juice, smoothies, and more. In addition to vitamins and minerals from greens, Super Greens contains probiotics and digestive enzymes for healthy gut support.

I recommend Live it Up over other greens powders on the market because its formula and dosage are robust, it's manufactured and rigorously tested in the USA, and it has a refreshing, minty taste that's naturally sweet without added sugar. It's perfect for those who don't like the taste of vegetables or the bitterness of other supplements, and it's free from common allergens.

Taken together with a healthy diet and an exercise routine, Super Greens can assist you with health goals like immune system maintenance, digestive support, and balancing natural energy levels. You can try it yourself with a 30-day money-back guarantee.

FAQs About Parsley Benefits

Is parsley good for you?

Yes, parsley is good for you. Parsley leaves are rich in antioxidants, vitamins, and minerals that are an important part of a balanced diet. Parsley also has diuretic properties that make it helpful for kidney health and other health benefits like skin health, fresh breath, immunity, and digestive health. Parsley is generally safe for most people to consume and doesn't have many known side effects.

Is it okay to eat parsley every day?

Yes, it is okay to eat parsley every day as long as you consume fresh parsley and do so in relatively small amounts. Parsley contains many beneficial vitamins and minerals that are part of a balanced diet, and eating fresh parsley leaves and stems may provide various health benefits.

Very large amounts of parsley, such as 200 grams or more, are likely unsafe for human consumption. Likewise, consuming parsley seeds and highly concentrated parsley extracts or parsley oils can be toxic and may cause serious side effects.

Does parsley detox the liver?

The term "detox" in the context of dietary supplements is usually a sign of misleading health claims. "Detoxification" is the concept of removing toxins from the body and thus restoring it to its natural state. However, there is currently no strong evidence that proves that dietary substances detoxify the body. Instead, this process happens naturally via the liver and kidneys.

Parsley is an apiaceous vegetable, shown in clinical studies to contain CYP1A2 enzymes, which are involved in helping the liver metabolize various substances. So while consuming parsley won't trigger a detoxification process, it does aid in liver function.

What is parsley best used for?

Parsley is best used as an ingredient in your favorite dishes. It's a staple herb in cuisines from around the world, commonly used to season sauces, marinades, meats, and soups. It can be chopped and sprinkled over most dishes as a seasoning to enhance the flavor, providing a fresh, herbaceous taste. You can eat parsley stems along with the leaves.

Parsley is also used in supplements due to its dense nutritional profile, providing vital vitamins, minerals, and antioxidants when blended into smoothies and juices.

Is parsley a superfood?

Yes, parsley is considered a superfood. It’s a nutrient-dense herb that contains vitamins A, C, and K along with iron, magnesium, calcium, and antioxidants. The health benefits of parsley are also part of why it's thought of as a superfood. These include support for bone health, immunity, renal function, inflammation, healthy vision, and general nutrition.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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