However, in the food doses that are usually consumed, it does not suppose a very significant contribution of oxalates in the diet.The oxalate content of parsley is much lower than that of other vegetables, such as spinach, chard, huauzontles, rhubarb or sorrel.On the other hand, the oxalate content of food should not be a cause for concern, as it only constitutes a health risk in those people who have a tendency to form stones in the kidneys (usually due to genetic or disease factors) .Eating a lot of parsley on a regular basis can lead to a high intake of oxalates.In general, a diet rich in oxalates can favor the formation of kidney stones, but in very few cases it is the only cause.Therefore, it cannot be affirmed that eating parsley produces stones in the kidneys, although if there is a certain predisposition or affectations that favor the deposit of stones in the kidneys, it can be convenient to avoid eating foods with many oxalates, such as parsley. .
Parsley: Nutrition, Benefits, and Uses
Aside from its role in bone and heart health, vitamin K is essential for proper blood clotting, which can help prevent excessive bleeding ( 6 , 7 , 8 ).Additionally, parsley is packed with vitamin C, a nutrient that improves heart health and is vital to your immune system.Vitamin C also acts as a powerful antioxidant, protecting your cells from damage caused by unstable molecules called free radicals ( 9 , 10 ).Summary Parsley contains several important nutrients, such as vitamins A, K, and C. It’s also a good source of the minerals calcium, iron, magnesium, and potassium.For example, a study in rats with type 1 diabetes found that those given parsley extract experienced greater reductions in blood sugar levels and improvements in pancreatic function compared to a control group ( 15 ).Along with eating a balanced diet, adding parsley to your cooking may help support healthy blood sugar levels.Summary Elevated blood sugar levels can increase your risk of conditions like diabetes or metabolic syndrome.An unhealthy diet, lack of exercise, smoking, and high alcohol intake can all contribute to heart disease ( 16 ).For instance, carotenoid-rich diets have been shown to improve heart disease risk factors like chronic inflammation, as well as elevated blood pressure and LDL (bad) cholesterol levels ( 17 ).What’s more, population studies indicate that diets high in carotenoid can decrease your risk of heart conditions like coronary artery disease.A 12-year study in 73,286 nurses found an inverse association between dietary carotenoids and the incidence of coronary artery disease ( 18 ).Sometimes, when urine becomes concentrated, mineral deposits can form and lead to a painful condition called kidney stones ( 21 ).Parsley contains essential oils, including apiol and myristicin, which have antibacterial effects and fight potentially harmful bacteria, such as Staphylococcus aureus ( 2 ).Parsley contains essential oils, including apiol and myristicin, which have antibacterial effects and fight potentially harmful bacteria, such as Staphylococcus aureus ( ).Research shows that apigenin — an antioxidant in parsley — regulates immune function by reducing inflammation and preventing cellular damage ( 28 ).Research shows that apigenin — an antioxidant in parsley — regulates immune function by reducing inflammation and preventing cellular damage ( ). .
Oxalic Acid Content of Selected Foods
The following chart shows the oxalate content in 100 grams of selected raw foods:.Produce Oxalic acid (mg) Parsley 1.70 Chives 1.48 Purslane 1.31 Cassava 1.26 Amaranth 1.09 Spinach 0.97 Beet leaves 0.61 Carrot 0.50 Radish 0.48 Collards 0.45 Brussels sprouts 0.36 Beans, snap 0.36 Lettuce 0.33 Watercress 0.31 Sweet potato 0.24 Chicory 0.21 Turnip 0.21 Eggplant 0.19 Celery 0.19 Broccoli 0.19 Cauliflower 0.15 Asparagus 0.13 Endive 0.11 Cabbage 0.10 Okra 0.05 Pea 0.05 Tomato 0.05 Turnip greens 0.05 Pepper 0.04 Kale 0.02 Cucumbers 0.02 Squash 0.02 Coriander (Cilantro) 0.01. .
Is Too Much Intake of Parsley Bad?
A sprig of parsley makes an attractive garnish, and a few tablespoons of the herb add flavor to savory dishes.Parsley is a high-oxalate food, with more than 10 milligrams per 100 grams -- a little more than 1 1/2 cups -- so large servings should be avoided, says University of Pittsburgh Medical Center. .
Antinutrients: What are lectins, phytates, and more?
Are there really sneaky substances hiding in healthy foods that could be derailing your health efforts and making you feel bad?Antinutrients are compounds found in plants that are part of their chemical defense mechanism, in addition to more physical characteristics like the spines of a cactus or the hard outer shell of many nuts.By contrast, excessive consumption of tannins can inactivate the enzymes in our body responsible for breaking down and absorbing proteins.Antinutrients themselves aren’t all bad though—polyphenols have widespread beneficial effects including reducing inflammation and free radicals .You may be familiar with tannins, which are often associated with red wine , but are also found in tea, unripened fruits, legumes, and chocolate.Lectins are often found in legumes, as well as a class of plants called nightshades, which include peppers, tomatoes, eggplant, and white potatoes.Oxalates are often found in raw, cruciferous vegetables like kale and broccoli, as well as spinach, soybeans, black pepper, and chocolate.Sensitivities to gluten , for instance, are more prevalent in the population, with some sources estimating they affect nearly 20 percent of Americans.Soaking, sprouting, steaming, sautéing, and even fermenting certain foods can significantly reduce their antinutrient content while enhancing the absorption of some beneficial nutrients in the body.Antinutrients in beans, often an important staple of vegan or vegetarian diets, can be reduced through soaking and boiling , which also significantly improves their nutritional value.Soaking and sprouting grains, nuts, seeds, and beans is an excellent way to deactivate enzyme inhibitors and boost nutrients. .
Comparison of oxalate contents and recovery from two green juices
If spinach is included in the mix then the juice may contain significant quantities of oxalates and these are not safe to consume regularly in large amounts as they predispose some people to kidney stone formation. .
Some notes on oxalic acid for foragers – Eat That Weed
Oxalic acid is an organic substance (with the chemical formula H 2 C 2 O 4 ) that occurs naturally in high levels in many common foods, including almonds, chocolate, bananas, rhubarb, parsley, tea, beer and spinach.There are some easy strategies to allow you to take advantage of these nutritionally rich plants while not overdoing the oxalic acids.Some researchers have suggested that oxalic acid plays some as yet little-understood beneficial roles in the immune system and toxin scavenging in the body.1.Poisoning from food sources seems extremely rare, but in 1989 a 53-year-old man (who had diabetes, and was a heavy smoker and drinker) died after eating approximately 6-7 grams of oxalic acid in a soup containing around half a kilogram of ‘sorrel’, actually Rumex crispus or curly dock.2 A child was hospitalised in Turkey in 2015 after eating raw sorrel (Rumex acetosa) to the point that he was full and his mouth was sore, although he made a full recovery.3.In lower doses, oxalic acid can be considered an anti-nutrient, limiting the absorption of some nutrients, particularly calcium and iron.6 The gritty feeling you get in the mouth if you drink milk while eating rhubarb is this process of crystal formation in action.Yoghurt is a great combination food, and purslane tatziki is a classic dip, and one in which most oxalic acid is harmlessly bound up.8 (We have a recipe for that in The Weed Forager’s Handbook).Naturally occurring gut flora bacteria Oxalobacter formigenes break down oxalates as a food source.10.The common Lactobacillus acidophilus bacteria as found in yoghurt and sauerkraut can also break down oxalic acid.11,12.For your interest, below is a table with the results of tests on various vegetables and wild edibles for their oxalic acid content.Vegetable or Fruit Oxalic Acid Content as a percentage USDA14 Dr. Duke Litholink Guil et al. 15 Amaranth 1.09 — — 0.96 Beans 0.36 0.03 0.02 — Beets — 0.04 0.68 — Beet Greens 0.61 — — — Cabbage 0.10 0.04 0.00 — Carrots 0.50 0.01 0.00 — Celery 0.19 — 0.02 — Chard, Swiss — — 0.65 — Chickweed — — — 0.37 Chicory 0.21 — — — Chives 1.48 — 0.00 — Dandelion Greens — — 0.02 — Dock, Curly — — — 0.62 Kale 0.02 — 0.01 — Fat Hen (Lambsquarters) — — — 1.10 Lettuce 0.33 0.01 0.00 — Mustard Greens — 0.13 0.01 — Parsley 1.70 — 0.10 — Peas 0.05 0.01 0.00 — Peppers, Sweet 0.04 0.12 0.02 — Plantain, Broad Leaved — — — 0.07 Potatoes 0.05 0.02 0.00 — Purslane 1.31 1.68 — — Radishes 0.48 0.01 0.00 — Rhubarb (stems) — 1.34 0.86 — Sorrel — 0.30 — — Sow Thistle (S. tenerrimus) — — — 0.06 Spearmint — 0.00 — — Spinach 0.97 0.66 0.68 — Squash 0.02 — 0.02 — Sweet Potatoes 0.24 0.10 0.06 — Tomato 0.05 0.03 0.00 — Watercress 0.31 — 0.01 —. .
Can You Eat Too Much Parsley?
The medical web site puts parsley in the "limit" category rather than in the class of foods you should avoid altogether, which includes strawberries, beets, spinach, rhubarb, coffee and chocolate.Save parsley for garnishing foods by the tablespoon, rather than adding heaping helpings of the vegetable to soups or salads.But a daily intake of large amounts of parsley, combined with other C-rich foods and vitamin C supplements, could lead to toxicity.Yet even high amounts of parsley contain little risk of causing a vitamin K overdose, according to Linus Pauling Institute.In general, overdosing on vitamin A supplements represents a greater risk than consuming too much of it through foods like parsley, according to Linus Pauling Institute.Ask your doctor if it is safe to eat high amounts of parsley while taking vitamin supplements.Toxicity from too much vitamin A carries risks of birth defects, liver failure and an increase in your triglycerides. .
Oxalates are substances found in plants, animals, and humans.In the body, oxalates come together with calcium and iron to make crystals.This diet may lower the risk of certain types of kidney stones.The diet limits oxalates to 50 milligrams (mg) each day.It can vary by food, cooking, processing, and growing factors.This chart lists foods that are low or moderate in oxalates.Foods Low in Sodium or Oxalate Foods You Can Eat Drinks Coffee, fruit and veggie juice (using the recommended veggies), fruit punch Fruits Apples, apricots (fresh or canned), avocado, bananas, cherries (sweet), cranberries, grapefruit, red or green grapes, lemon and lime juice, melons, nectarines, papayas, peaches, pears, pineapples, oranges, strawberries (fresh), tangerines Veggies Artichokes, asparagus, bamboo shoots, broccoli, brussels sprouts, cabbage, cauliflower, chayote squash, chicory, corn, cucumbers, endive, lettuce, lima beans, mushrooms, onions, peas, peppers, potatoes, radishes, rutabagas, zucchini Breads, Cereals, Grains Egg noodles, rye bread, cooked and dry cereals without nuts or bran, crackers with unsalted tops, white or wild rice Meat, Meat Replacements, Fish, Poultry Meat, fish, poultry, eggs, egg whites, egg replacements Soup Homemade soup (using the recommended veggies and meat), low-sodium bouillon, low-sodium canned Desserts Cookies, cakes, ice cream, pudding without chocolate or nuts, candy without chocolate or nuts Fats and Oils Butter, margarine, cream, oil, salad dressing, mayo Other Foods Unsalted potato chips or pretzels, herbs (like garlic, garlic powder, onion powder), lemon juice, salt-free seasoning blends, vinegar Other Foods Low in Oxalate Foods You Can Eat Drinks Beer, cola, wine, buttermilk, lemonade or limeade (without added vitamin C), milk Meat, Meat Replacements, Fish, Poultry Lunch meat, ham, bacon, hot dogs, bratwurst, sausage, chicken nuggets, cheddar cheese, canned fish and shellfish Soup Tomato soup, cheese soup Other Foods Coconuts, lemon or lime juices, sugar or sweeteners, jellies or jams (from the recommended list).Moderate-Oxalate Foods Foods to Limit Drinks Fruit and veggie juices (from the list below), chocolate milk, rice milk, hot cocoa, tea Fruits Blackberries, blueberries, black currants, cherries (sour), fruit cocktail, mangoes, orange peel, prunes, purple plums Veggies Baked beans, carrots, celery, green beans, parsnips, summer squash, tomatoes, turnips Breads, Cereals, Grains White bread, cornbread or cornmeal, white English muffins, saltine or soda crackers, brown rice, vanilla wafers, spaghetti and other noodles, firm tofu, bagels, oatmeal Meat/meat replacements, fish, poultry Sardines Desserts Chocolate cake Fats and Oils Macadamia nuts, pistachio nuts, English walnuts Other Foods Jams or jellies (made with the fruits above), pepper.High-Oxalate Foods Foods to Avoid Drinks Chocolate drink mixes, soy milk, Ovaltine, instant iced tea, fruit juices of fruits listed below Fruits Apricots (dried), red currants, figs, kiwi, plums, rhubarb Veggies Beans (wax, dried), beets and beet greens, chives, collard greens, eggplant, escarole, dark greens of all kinds, leeks, okra, parsley, rutabagas, spinach, Swiss chard, tomato paste, watercress Breads, Cereals, Grains Amaranth, barley, white corn flour, fried potatoes, fruitcake, grits, soybean products, sweet potatoes, wheat germ and bran, buckwheat flour, All Bran cereal, graham crackers, pretzels, whole wheat bread Meat/meat replacements, fish, poultry Dried beans, peanut butter, soy burgers, miso Desserts Carob, chocolate, marmalades Fats and Oils Nuts (peanuts, almonds, pecans, cashews, hazelnuts), nut butters, sesame seeds, tahini paste Other Foods Poppy seeds.National Institute of Diabetes and Digestive and Kidney Diseases website. .