Ever noticed lovely lavender leaves in an exotic grocery mart that appear more like an ornamental plant than an edible bunch of herbs? These amazing green and purple-colored leaves go by the name of Perilla leaves, botanically called Perilla frutescens they were widely cultivated in lands of China during the 8th century, later moving to Japan, eventually becoming an essential spice in Asian cooking.
Also known as beefsteak plant, Chinese basil, or purple mint, Perilla is primarily found in China, Japan, Korea, and other neighbouring regions. Apart from its culinary uses, perilla leaves have gained attention for their potential health benefits. In this article, we will delve into the origin of perilla leaves, explore their nutritional profile, discuss the herb's health benefits, and shed light on possible side effects.
Perilla is an erect ornamental perennial plant that can easily grow about twenty-five to thirty feet tall. The plant can be found thriving in dry rocky woodlands, edges of springs, along rivers, in meadows, along railroads, near the edges of yards or gardens, dry woods, and in waste places. The aromatic herb bears lovely lavender flowers that bloom in pairs. The fruits or seeds of perilla are dark to light brown.
Origin Of Perilla Leaf
What Makes Perilla Special?
Kkaennip in Korean, suziye or suzi in Chinese, and shiso in Japanese, Perilla is popularly used in various cuisines around the world. These vibrant, green leaves have a unique flavor and aroma that adds depth to culinary dishes. A versatile ingredient that can be used in both sweet and savoury dishes, a variety of perilla is also used as a natural food colouring due to its vibrant hue. They have a slightly minty flavour with slight hints of anise and cumin. Korean Perilla is part of the mint family and has a relatively strong aroma. The leaf has a distinctive nutty aroma and taste which is why the oil pressed from the toasted perilla seeds is used as a flavor enhancer, and condiment, besides being a popular cooking oil in various Korean dishes. The oil derived from seeds of perilla is high in omega-3 fatty acids specifically alpha-linolenic acid.
Origin of Perilla Leaves
A popular ingredient in Japan and across Asian countries owing to its crunchy texture, unique flavour profile, flavoursome and nutritious, perilla or shiso was also introduced to Japan around the ninth century during a trade exchange with Chinese traders. While presently these leaves are used in all kinds of food and drink preparations not only in Japan and China but all over the world, it was not the leaves that were originally introduced to the Japanese folks, but it was the seeds of this herbal wonder that were prized commodities mainly for their ability to light lamps when turned into oil. Originating from East Asia and with such an amazing history that dates to thousands of years, this herb has been an essential part of traditional Asian medicine and cuisine since times immemorial. Though perilla was chiefly cultivated for its oil-rich seeds, both the seeds and leaves and powder versions of extracts of the plant are now widely acknowledged and appreciated across the globe and adored for the superb holistic incentives they bring to the table.
Nutritional Profile
Not only admired for being super flavourful, these heart-shaped aromatic leaves that have jagged edges are also packed with all the essential nutrients that a human body needs to stay in good shape and health. The leaves are a good source of vitamins, minerals, and phytochemicals, making them a valuable addition to a well-rounded diet. Here is a breakdown of the key nutrients found in perilla leaves:
Vitamins: Perilla leaves are abundant in vitamins A, C, and E. These vitamins act as antioxidants, helping to protect the body against damage caused by free radicals and supporting overall immune health.
Minerals: Perilla leaves contain minerals such as calcium, iron, potassium, and magnesium. These minerals are vital for maintaining healthy bones, and muscle function, and for keeping the electrolyte balance.
Polyphenols: Perilla leaves contain various polyphenols like rosmarinic acid, luteolin, and apigenin. Polyphenols have antioxidant and anti-inflammatory properties, which contribute to potential health benefits and help in warding off illnesses.
Health Benefits Of Perilla Leaves
A herb that is chock-o-block with all essential nutrients has certainly many wellness benefits that can help the human body in many ways. Here are some of them:
Cures Joint Ailments
Perilla leaves contain compounds with potent anti-inflammatory properties. Consuming perilla leaves may help reduce inflammation in the body which can be beneficial for individuals with inflammatory conditions like arthritis and asthma.
Treats Respiratory Health
Perilla leaves have been traditionally used in East Asian medicine for their potential benefits in managing allergic reactions, such as hay fever and asthma. Perilla leaves may help alleviate symptoms like nasal congestion, sneezing, and itching associated with allergies.
Protects Digestive Health
The leaves of perilla contain compounds that exhibit anti-microbial activity and may help combat harmful bacteria responsible for gastrointestinal issues. Additionally, it has been seen that perilla leaves may aid in reducing symptoms of bloating, indigestion, and soothe mild to severe stomach discomfort.
Fortifies Cardiovascular Health
Perilla leaves are known for their omega-3 fatty acid content. Omega-3 can play a crucial role in maintaining optimal heart health and reducing the risk of cardiovascular diseases. Consuming perilla leaves may contribute to a healthy heart by supporting normal blood pressure levels and protecting against cardiovascular disorders.
Bolsters Immunity
A healthy immune system promises fewer health problems. Replete with almost all essential nutrients, the purple-coloured leaves are great at fighting seasonal and chronic infections and keeping the immune system robust.
Also Read: Agathi Leaves :5 Incredible Health Benefits Of This Nutrient Dense Green Vegetable
Precautions While Adding Perilla Leaves To Diet
Perilla leaf extracts are available in powder and supplement form and while perilla leaves offer numerous health benefits and is quite safe like other green herbs, it is important to be aware of its potential side effects as well. Always be mindful of possible allergies the herb may bring and consult a healthcare provider before incorporating perilla leaves into your routine, especially if you have any pre-existing medical conditions or are taking medications. Consider the following points before adding perilla leaves to your daily diet:
Allergies: Some individuals may experience allergic reactions to perilla leaves, leading to symptoms like itching, rashes, or respiratory distress. Always consult with a healthcare professional if you have a chronic history of allergies.
Blood Clotting: Perilla leaves contain compounds that possess anti-platelet activity. While this characteristic can be beneficial for cardiovascular health, individuals taking blood-thinning medications should exercise caution when consuming perilla leaves to avoid excessive blood thinning.
Pregnant and Breastfeeding Women: It is recommended that pregnant and breastfeeding women consult their healthcare provider before consuming perilla leaves or its supplements.
Culinary Uses
While the herb's anti-inflammatory properties, potential respiratory benefits, digestive health, as well as heart support, make perilla leaves a valuable addition to a well-balanced diet. The leaves due to their sweet taste are used as a spice, pickled in many ways, and combined with fish, rice, vegetables, and soups aiding the aroma and taste of several exotic dishes. It is also combined with ginger root and relished as a salad in many Asian countries. In case you are wondering how you can make a simple recipe from these leaves, here are two simple recipes that you must try with this super aromatic herb:
Perilla Herb Curry
Ingredients
- 2 cups fresh, washed, and chopped perilla leaves
- 1 finely chopped onion
- 3 pureed tomatoes
- 1 tbsp ginger-garlic paste
- 1 tsp cumin seeds
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1 tsp red chili powder or you can adjust per spice preference
- A pinch of dry mango powder
- Salt to taste
- 3 tbsp cooking oil
- 2 cup water
- Fresh coriander leaves to garnish
Method
- Heat oil in a pan
- Add cumin seeds, and let them splutter
- Add chopped onions and cook until they turn golden brown
- Add ginger-garlic paste cook for a minute and let the raw smell go away completely
- Add tomato puree, turmeric powder, red chili powder, dry mango powder, coriander powder, and salt
- Cook until the oil separates from the mixture of spices
- Add chopped perilla leaves and cook for about three minutes
- Add the water slowly and cover to let it simmer
- Allow the perilla leaves to turn tender
- Garnish with fresh coriander leaves
- Perilla herb curry is ready to be served
- Serve with rice or Indian bread and enjoy the rich and aromatic flavours of the herb
Nutrition:
Since the leaves are super loaded with anti-inflammatory compounds and potent antioxidants, this simple Indian-style recipe for perilla herb can help fight oxidative damage and keep chronic ailments at bay. Essential minerals help to maintain bone health and enhance skin health.
Perilla And Garlic Chutney
Ingredients
- 1 cup washed and chopped fresh perilla leaves
- 2 green chilies
- 1/2 cup grated coconut
- 1 small, chopped onion
- 1 tbsp tamarind paste
- Salt to taste
- A few cloves of garlic
- 1 tbsp cooking oil
Method
- Heat oil in a pan to chopped onions and let them turn brown
- Add perilla leaves and green chilies
- Let the leaves wilt
- Add grated coconut, tamarind paste, garlic cloves and salt
- Cook for about five minutes
- Allow the mixture to cool, then blend into a smooth chutney
- Serve with rice or as a side dish with your favorite Indian meal
- Enjoy the flavourful and easy perilla herb chutney
Nutrition
The green perilla leaves are a great source of dietary fiber, which aids in smooth digestion. This chutney also has coconut as one of the ingredients, which is rich in healthy fats, including medium-chain triglycerides which are a fabulous source of energy. The leaves have significant doses of manganese, which is one of the most integral minerals in the body and helps in distributing nutritional resources throughout the body.
References
- A Review on Bioactivities of Perilla: Progress in Research on the Functions of Perilla as Medicine and Food
Center for Environment, Health and Field Sciences, Chiba University, Kashiwanoha 6-2-1, Kashiwa, Chiba 277-0882, Japan
Yoshifumi Miyazaki: pj.u-abihc.ytlucaf@ikazayimy Academic Editor: Wagner Vilegas
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3844277/
- Phytochemical study of polyphenols in Perilla Frutescens as an antioxidant
1Department of Pharmacy, GRD (PG) Institute of Management and Technology, 214- Rajpur, Dehradun, 248009 Uttarakhand, India. Corresponding author: Tel: ++919897088910
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4075683/
Disclaimer:
The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.
