Do you know this vegetable? It is so amazing!
When having grilled meat, there is always a special vegetable to go with it. It has a darker color, not the common green, and has a peculiar fragrance. This is perilla.
Perilla is a treasure trove of benefits, with its leaves, stems and seeds all edible. As the original variety, it has two common types: one is "Purple Perilla" with both sides purple or one side purple and the other green, and the other is "White Perilla" with both sides green.
With its unique flavor, perilla is known as the "Eastern herb", which can be used as both a vegetable and a spice.
Perilla leaves contain a rich and nutritious dark treasure.
01、dietary fiber
Dietary fiber The dietary fiber content of perilla leaves is as high as 7.3 grams per 100 grams, far exceeding that of common vegetables such as Chinese cabbage, mustard greens, celery, and leeks.
Consuming 50 grams of perilla leaves can provide nearly 15% of the minimum daily requirement of dietary fiber for the general population.
Adequate dietary fiber is beneficial for preventing constipation and improving intestinal health.
02、 Potassium
The potassium content of perilla leaves is quite high, reaching 500 milligrams per 100 grams, which is nearly twice that of bananas, known as the "potassium supplementing expert".
Consuming 50 grams of perilla leaves can provide the potassium content needed by the average person for 12.5% of their daily potassium requirement, which is helpful for preventing hypertension.
03、 Carotenoids
Compared to carrots which are rich in carotene, the content of carotene in perilla leaves is even higher.
The β-carotene content of perilla leaves is 11,000 micrograms per 100 grams, which is 4 times that of carrots. β-carotene is not only an antioxidant but can also be converted into vitamin A in the body, preventing dry eyes and dry eye syndrome, and is also beneficial for skin health.
04、 Vitamin C
The vitamin C content of perilla leaves is slightly higher than that of lemon, at 26 milligrams per 100 grams.
Wash them thoroughly and eat them raw for better vitamin C intake.
However, some loss will occur during cooking and heating.
05、Vitamin K
The vitamin K content in perilla leaves ranks among the highest among vegetables.
The vitamin K content in the commonly consumed spinach is already quite abundant among common vegetables, at 482.9 micrograms per 100 grams.
However, the vitamin K content in perilla leaves is 1.4 times that of spinach, reaching 690 micrograms per 100 grams.
Vitamin K can promote calcium deposition in the bones and has a positive effect on bone health.
06、 Folic acid
Folic acid is a water-soluble vitamin, which is abundant in green leafy vegetables.
It is also a necessary nutrient for women during pregnancy and the preconception period.
The folic acid content in perilla leaves is 110 micrograms per 100 grams.
Eating 50 grams of perilla leaves can meet nearly 14% of the recommended intake.
In fact, people in general also need to supplement folic acid, as it can prevent megaloblastic anemia and hyperhomocysteinemia.
07、 Phenolic acid substances
The leaves of perilla contain rosmarinic acid, which is a type of phenolic acid and is the main functional active component in perilla.
It has physiological effects such as antioxidation, antibacterial, enhancing the body's immunity, and protecting neurons.
Perilla is a plant in the Lamiaceae family with a relatively high content of rosmarinic acid, and the amount of phenolic acid in perilla leaves is higher than that in other parts of perilla.
08、 Other antioxidant components
Dried perilla leaves also contain flavonoids and polyphenols, both of which have antioxidant and anti-inflammatory effects.
Among them, the total flavonoid content of perilla leaves and white perilla leaves is 7.49% and 5.69% respectively.
In addition, purple perilla leaves contain a large amount of anthocyanins, while green perilla leaves (white perilla) contain almost none.
The anti-inflammatory and antioxidant effects of perilla are quite understandable.
紫苏中含有的迷迭香酸和类黄酮等成分就像小小的守护者，它们能阻止引起炎症的“捣蛋鬼”，逐渐减轻红肿和不适感。
同时，它们还能清除导致细胞“生锈”的自由基，帮助身体保持新鲜，延缓衰老，就像给细胞加了一层保护膜。