Health Guide
perilla
Meet Perilla (Perilla frutescens), a vibrant herb often called 'beefsteak plant' or 'shiso' in Japanese cuisine. While you might know it as a garnish, this leafy green is a nutritional powerhouse packed with essential minerals and potent antioxidants. It's a staple in traditional Asian medicine for a reason: it supports your body's natural defenses and metabolic processes. Think of it as a green, leafy multitasker for your daily health routine.
Evidence BasedDietary Supplement
VERIFIED SOURCE
Bio-Activity Analysis
Omega-3 Content Comparison (ALA per serving)
SCIENTIFIC DATA VISUALIZATION
Y-Axis
mg per serving
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Health Benefits & Sources
Why You Need It
- Rich in Minerals: Provides significant amounts of Calcium and Iron, crucial for bone strength and energy levels.
- Powerful Antioxidant: Contains rosmarinic acid and other compounds that help fight oxidative stress and reduce inflammation.
- Supports Metabolism: High levels of Omega-3 fatty acids (alpha-linolenic acid) support heart health and metabolic function.
Deep Dive
Perilla is unique because it offers a blend of minerals and healthy fats rarely found together in leafy greens. The rosmarinic acid acts as a natural anti-inflammatory, potentially easing allergy symptoms. Its high calcium content (often higher than kale) makes it excellent for those avoiding dairy. Additionally, the Omega-3s found in the seeds and leaves are plant-based building blocks for anti-inflammatory hormones in the body.
Natural Food Sources
The best way to consume Perilla is fresh or fermented. The leaves are the primary source of vitamins, while the seeds are rich in Omega-3s.
| Food | Amount | % DV (Approx) |
|---|---|---|
| Perilla Leaves (Raw) | 1 cup (5g) | Calcium: 10% |
| Perilla Seeds | 1 tbsp | Omega-3 ALA: 550mg |
| Perilla Oil | 1 tsp | Omega-3 ALA: 1400mg |
Supplementation
Perilla is available as an oil supplement or a leaf powder.
- Dosage: Oil supplements typically recommend 1,000–2,000mg daily. Leaf powder is usually 1–2 teaspoons daily.
- Who should take it: Those looking to boost Omega-3s without fish oil, or individuals seeking natural allergy support.
Top Food Sources
Perilla Leaves
Best eaten raw or lightly steamed.
Perilla Oil
Concentrated source of Omega-3s.
Perilla Seeds
Can be ground and sprinkled on food.
Shiso (Green/Red)
Common in Japanese raw fish dishes.
Kkaennip (Korean)
Used as a side dish (banchan).
Frequently Asked Questions
No, they are in the same plant family (Lamiaceae) but are distinct genera. Perilla has a unique flavor profile—often described as a mix of mint, anise, and cinnamon—whereas mint is cooling and strictly minty.
Yes! In Korean cuisine, leaves are often used as wraps for grilled meat or stuffed with rice. They can be sautéed or added to soups, though raw leaves preserve the highest antioxidant levels.
While not a magic bullet, the Omega-3 fatty acids in Perilla oil may help improve metabolism and reduce inflammation associated with obesity. It works best as part of a balanced diet.
They are essentially the same thing, as the oil is extracted from the seeds. However, 'Perilla Leaf Extract' supplements focus on the rosmarinic acid and flavonoids for allergy support, whereas the oil focuses on Omega-3s.
Safety & Side Effects
Perilla is generally safe when consumed as a food. However, concentrated supplements require caution:
- Blood Thinning: High doses of Omega-3s can act as a blood thinner. Avoid if you are on anticoagulants (like Warfarin) or have a bleeding disorder.
- Pregnancy: Safety of concentrated supplements is not fully established; stick to culinary amounts.
- Low Blood Pressure: Perilla may lower blood pressure; monitor levels if you are on medication for hypertension.
Scientific References
- [1]Lin, C. S., et al. (2017). 'Perilla frutescens: A Review of Its Bioactivities and Potential Applications.' *Journal of Functional Foods*.
- [2]Makino, Y., et al. (2009). 'Inhibitory effects of perilla extract on pollen-induced allergic rhinitis.' *Journal of Nutritional Science and Vitaminology*.
- [3]Asif, M. (2012). 'Health effects of Omega-3 fatty acids.' *International Journal of Health Sciences*.