This super treasure "dark vegetable" can improve constipation, supplement calcium, protect eyes... Who doesn't know it?

Southern friends may have encountered this kind of vegetable on the dining table or northern friends when eating barbecue. It has a very special color and a peculiar fragrance. This vegetable is perilla .

However, many people may not know that this vegetable is not only delicious, but also very nutritious . If you can get used to its special aroma, it is really recommended to eat more~

Shiso: The "Oriental Herb" Since Ancient Times

Perilla, also known as red perilla and red perilla, is a plant of the genus Perilla in the Lamiaceae family. Perilla has a unique fragrance and is native to my country. It has a history of nearly 2,000 years of cultivation and application in my country. Currently, my country is also the country with the largest perilla planting area and the largest annual export volume.

The whole body of perilla is a treasure. The leaves, stems, and seeds are all edible. Perilla is a variant, which includes "perilla" with purple on both sides or purple on one side and green on the other, and "white perilla" with green on both sides. Since ancient times, when people mentioned perilla leaves, they meant leaves with purple on both sides or green on the upper surface and purple on the lower surface, while white perilla refers to leaves with green on both sides. In comparison, purple perilla is more popular [1] .

Perilla (Photo credit: taken by the author)

"Bai Su" (Photo source: Copyright Gallery, reprinting may cause copyright disputes)

Because of its unique flavor, perilla is known as the "Oriental Vanilla". It can be eaten not only as a vegetable, but also as a spice. The aroma of perilla mainly comes from perilla volatile oil , which is mainly secreted by two types of glandular hairs on the surface of the stems and leaves, with the leaf secretion being the main one.

Some people have studied the volatile components of perilla leaves and found that perilla leaves mainly contain more than 8 flavor substances, including perillaene (woody flavor), benzaldehyde (bitter almond flavor), linalool (citrus flower, rose wood, green blueberry flavor), β-caryophyllene (mild clove aroma), α-humulene, aurantium (woody flavor), α-farnesene (floral, green and balsamic aroma), 1-furan-3-yl-4-methyl-1-pentanone, etc. [2].

Perilla seeds mainly contain 30 flavor substances, including ketones, terpenes, esters, acids, alcohols, etc., and contain more floral, fruity and oily flavor substances.

Perilla Leaves: A Highly Nutritious Dark Vegetable

Although basil leaves are small, they are highly nutritious dark vegetables. They are rich in dietary fiber, minerals such as potassium, calcium, carotene, vitamin C, vitamin K, folic acid and other nutrients, and the content is excellent , directly crushing many dark vegetables we often eat.

1

Dietary fiber

The dietary fiber content of perilla leaves is as high as 7.3 grams per 100 grams [3], which is much higher than that of Chinese cabbage, Chinese cabbage, celery, leeks, etc. Eating 50 grams of perilla leaves can meet nearly 15% of the minimum daily requirement of the general population. Adequate dietary fiber intake is very beneficial for preventing constipation and improving intestinal health.

Photo: 10 grams of perilla leaves (each is only the size of a palm) taken by myself

2

Potassium

The potassium content of perilla leaves is quite high, at 500 mg/100 g [3], nearly twice that of bananas, which are also good at supplementing potassium. The potassium content obtained by eating 50 grams of perilla leaves can meet 12.5% ​​of the daily potassium requirement of the general population, which is helpful in preventing hypertension.

3

calcium

Although perilla leaf is a green leafy vegetable, its calcium content is quite high, up to 230 mg/100 g[3]. This is more than twice the content of high-calcium beverage milk. Even though perilla leaf is not as absorbable as milk, it has a high calcium content, so it is still highly recommended for calcium supplementation.

4

carotene

Compared to carrots, which are rich in carotene, basil leaves have a better content. Its β-carotene content is 11,000 micrograms per 100 grams, which is four times that of carrots. β-carotene is not only an antioxidant, but can also be converted into vitamin A in the body, which can prevent dry eyes and dry eye syndrome, and is also very beneficial to skin health.

5

Vitamin C

The vitamin C content of perilla leaves is slightly higher than that of lemons, at 26 mg/100 g[3]. It is better to eat it raw after washing it, as it will be lost after cooking or heating.

6

Vitamin K

Perilla leaves are among the top vegetables in terms of vitamin K content. The vitamin K content of spinach, which we often eat, is already very rich among common vegetables, at 482.9 micrograms per 100 grams [3]. The vitamin K content of perilla leaves is 1.4 times that of spinach, at 690 micrograms per 100 grams. Vitamin K can promote calcium deposition in bones and promote bone health.

7

Folic acid

Folic acid is a water-soluble vitamin that is often found in high amounts in green leafy vegetables. It is also a nutrient that women who are preparing for or during pregnancy must supplement. The folic acid content of perilla leaves is 110 micrograms per 100 grams [3]. Eating 50 grams raw can meet nearly 14% of the recommended amount. In fact, the general population also needs to supplement folic acid to prevent megaloblastic anemia and hyperhomocysteinemia.

8

Perillaldehyde

Studies have found that perilla leaves contain perilla aldehyde, which not only gives perilla its unique fragrance, but also has vasodilatory, antibacterial, antidepressant and anti-inflammatory effects [4] .

9

Phenolic acids

Perilla leaves also contain rosmarinic acid, a phenolic acid substance, which is the main functional active ingredient in perilla. It has physiological effects such as antioxidant, antibacterial, enhancing immunity and protecting neurons. Perilla is a plant with a high content of rosmarinic acid among the Lamiaceae plants, and perilla leaves contain the highest content of phenolic acid compared with other parts of perilla [5, 6].

10

Other antioxidant ingredients

Perilla leaves also contain flavonoids and polyphenols. Both flavonoids and polyphenols have antioxidant and anti-inflammatory effects. The total flavonoid content of perilla leaves and white perilla leaves is 7.49% and 5.69%, respectively [7]. In addition, purple perilla leaves contain a large amount of anthocyanins, while green perilla leaves (white perilla) contain almost no anthocyanins.

Perilla seeds: nuts with a unique flavor

Perilla seeds are also a very good food, with a fat content of 20.24%~53.71% and a protein content of 10.86%~27.6%[8].

Perilla seeds can not only be eaten directly, but also used to extract oil. Particularly worth mentioning is its fatty acid composition. The α-linolenic acid content in perilla seed oil is 39.1% to 73.06%, while the soybean oil we often eat generally contains less than 10%. α-linolenic acid can further synthesize EPA and DHA in the body, which is beneficial to brain development, cardiovascular health, vision and skin health.

It should be noted that perilla seed oil is not heat-resistant and is recommended for use in cold dishes or soups.

How to eat perilla?

Perilla seeds can be eaten directly. Throw a handful into your mouth and chew carefully to leave a lingering fragrance. They can also be used as fillings for mooncakes, steamed buns, and red bean paste buns. They can also be pressed into oil to add flavor to dishes. Perilla leaves can be eaten in many ways. They can be eaten directly, wrapped in barbecue, scrambled eggs, and made into soup. They are all delicious.

Many people have eaten basil leaves wrapped in barbecued meat, right? The aroma of basil and meat fills your mouth with just one bite!

Photo: Barbecue wrapped in basil leaves (taken by myself)

In addition, it is also recommended to add some perilla leaves when stewing fish. Trimethylamine is one of the main sources of fishy smell in fish. Studies have found that trimethylamine will be adsorbed or complexed into new substances in perilla aqueous solution, so perilla leaf water extract can be used to cover up the fishy smell of trimethylamine. When we usually stew fish, adding more perilla leaves can also play a role and add a unique fragrance.

It is nutritious and delicious when eaten raw, and it can also be used as a spice in cooking to make dishes more delicious. Hurry up and put some basil on your dining table!

References

[1] Wang Xinping, Nie Lixing, Zhang Yi, Kang Shuai, Ma Shuangcheng. Study on the properties and microscopic identification of Perilla frutescens leaves and White Perilla frutescens leaves[J]. Chinese Journal of Pharmaceutical Sciences, 2024, 59(11): 990-997

[2] Qiao Xin, Wang Quan, Zeng Tiantian, Zhang Shihui, Peng Ying. Study on the flavor and nutritional components of perilla leaves/seeds and the adsorption of trimethylamine by their aqueous solutions[J]. Chinese Journal of Food Additives, 2022, 33(9): 196-203

[3]https://fooddb.mext.go.jp/details/details.pl?ITEM_NO=6_06095_7

[4] Li Ziwei, Che Ping, Zhang Yingying, Wang Yanfang, Ren Zhengxiao. Research progress on chemical components and pharmacological effects of Perilla frutescens[J]. Shandong Chemical Industry, 2024, 53(3): 111-114

[5] Liu Hao. Comparative study on nutritional quality and antioxidant capacity of different parts of Perilla frutescens[J]. Chinese Food Additives, 2022, 33(10): 237-244

[6] Zheng Yufeng, Wang Mengyuan, Liu Yue, Bi Yingxin, Chen Xinying, Cao Qi, Liu Xianyun, Wu Xiuhua. Research progress on the pharmacological effects of bioactive components in Perilla leaves[J]. Agricultural Products Processing, 2023(22):76-7985

[7] Shangguan Haiyan, Wu Qiaofeng. Comparative analysis of total flavonoids and trace elements in Perilla frutescens leaves and Perilla frutescens leaves [J]. Guangdong Trace Element Science, 2008, 15(4): 29-32

[8] Li Huizhen, Zhang Yunlong, Zhang Hongjiao, He Dongliang, Zhang Zhijun. Research progress on nutrition and product processing of perilla seeds[J]. China Oils and Fats, 2021, 46(9): 120-124

Planning and production

Author: Xue Qingxin, registered nutritionist

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Planning丨Yang Yaping

Editor: Yang Yaping

Proofread by Xu Lailinlin