Key Health Benefits of Perilla Leaves
More than just a garnish, the perilla leaf is an aromatic herb valued for its unique compounds that contribute to overall well-being.
An aromatic herb popular in East Asian cuisines, the perilla leaf is known by several names, including kkaennip in Korean and shiso in Japanese. It possesses a distinct flavor profile often described as a combination of mint and basil, making it a unique addition to many dishes. For centuries, this plant has been valued for its culinary versatility and its use in traditional wellness practices.
Nutritional Profile of Perilla Leaves
Perilla leaves provide a range of vitamins and minerals. They contain notable amounts of vitamin A as beta-carotene, alongside vitamin C and vitamin K. The mineral content includes calcium, iron, potassium, and magnesium, which support bodily functions like bone health and electrolyte balance. Fresh leaves also have a higher content of beta-carotene and lutein compared to many vegetables, such as spinach.
Beyond these standard nutrients, perilla leaves are distinguished by their concentration of unique bioactive compounds. The most significant are polyphenols like rosmarinic acid and flavonoids such as luteolin. These compounds are responsible for many of the plant’s properties. The leaves also contain perillaldehyde, an aromatic compound that contributes to their scent, and are a source of plant-based alpha-linolenic acid (ALA), an omega-3 fatty acid.
Key Health Benefits
Anti-inflammatory and Antioxidant Effects
The compounds in perilla leaves have anti-inflammatory and antioxidant activities. Rosmarinic acid, a primary component, helps modulate the body’s inflammatory response by inhibiting the production of inflammatory cytokines. This action is complemented by flavonoids like luteolin, which also reduce inflammation and fight oxidative stress caused by free radicals.
This antioxidant capacity protects cells from damage that can contribute to chronic health issues and aging. By neutralizing unstable molecules, the compounds in perilla help maintain cellular health. This quality is a reason for the plant’s long history in traditional medicine for addressing inflammation-related conditions.
Supports Respiratory Health
Perilla has a history of use in traditional practices for supporting the respiratory system. Its compounds may help soothe symptoms of asthma and seasonal allergies. The rosmarinic acid in the leaves can reduce allergic responses by managing the body’s reaction to irritants, alleviating symptoms like congestion and sneezing from hay fever.
Some studies suggest that certain extracts from the plant can help open airways, which is beneficial for those with sensitive respiratory systems. This makes perilla a subject of ongoing research for its potential in managing discomfort from environmental triggers.
Aids Digestive Function
The herb is also recognized for supporting digestive wellness. In many Asian food traditions, perilla is consumed with rich meals to prevent discomfort. Compounds in the leaves, including perillaldehyde, can help soothe the gastrointestinal tract and may reduce symptoms like bloating and indigestion.
These benefits are linked to the plant’s ability to promote healthy gut function. Its traditional use as a carminative, a substance that helps prevent gas in the gastrointestinal tract, aligns with modern observations of its soothing effects.
Culinary Uses and Preparation
When selecting perilla, look for vibrant, unwilted leaves without blemishes. To prepare them, wash the leaves under cool water and pat dry. For storage, wrap them in a damp paper towel and place them in a sealed bag in the refrigerator, where they can stay fresh for several days.
In the kitchen, perilla leaves are versatile. They are commonly used in Korean cuisine as wraps for grilled meats like bulgogi, where their flavor complements the rich food. The leaves can also be chopped and mixed into salads, noodle dishes, and stir-fries. Another popular preparation involves pickling the leaves in a seasoned soy sauce brine to create a side dish, or banchan.
It is useful to recognize the two common varieties, as their flavors differ. The Korean variety, deulkkae, has broader leaves with an earthy flavor of mint and anise. In contrast, Japanese shiso has smaller leaves and a brighter flavor with notes of cinnamon and clove.
Potential Risks and Considerations
While perilla leaves are widely consumed and safe for most, there are a few considerations. For some individuals, handling the fresh leaves or plant oil may cause contact dermatitis, an allergic skin rash. This reaction is not common but can occur in sensitive people.
It is also important to distinguish between consuming the leaves as food and using concentrated extracts or seed oils. Supplements and oils should be used according to their directions. Excessive consumption has been linked to anaphylaxis in rare cases, but for most people, incorporating perilla leaves into a varied diet poses no significant risk.