Perilla (Perilla frutescens), also known by its Japanese name shiso or Korean name kkaennip, is an aromatic herb from the mint family with a rich history in both traditional medicine and modern cuisine. While a prized culinary ingredient in many parts of Asia, its status in the West is sometimes muddled by misconceptions about wild varieties. This guide breaks down the science behind perilla's nutritional value, health benefits, and safe consumption.
The Nutrient-Dense Profile of Perilla
Perilla is a nutritional powerhouse, with distinct benefits offered by its leaves and its seeds and oil. The plant is a valuable source of essential fatty acids, vitamins, and minerals that contribute to its numerous health-promoting properties.
Perilla Leaves: A Source of Vitamins and Minerals
Fresh perilla leaves are more than just a flavorful garnish; they are packed with vital nutrients. They are an excellent source of vitamin C, crucial for immune support and skin health, and also contain beta-carotene, a precursor to vitamin A, essential for vision and organ function. Additionally, the leaves provide minerals like calcium and iron.
Perilla Seeds and Oil: Rich in Omega-3s
Perilla seed oil (PSO) is notable for being a rich plant-based source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, containing 54-64% ALA. This makes it a popular source of plant-derived omega-3s. The oil also includes beneficial levels of omega-6 fatty acids. Furthermore, the seeds and oil are abundant in phytochemicals such as phenolic compounds, tocopherols (Vitamin E), and flavonoids, providing potent antioxidant effects.
Unpacking the Proven Health Benefits
Research has highlighted several potential health benefits of perilla consumption, including anti-inflammatory properties, brain health support, and immune enhancement.
Anti-inflammatory and Anti-Allergic Effects
Perilla has been traditionally used to combat inflammation and allergic reactions due to its active compounds like luteolin and rosmarinic acid. Luteolin, a flavonoid in perilla leaves, demonstrates anti-inflammatory and anti-allergic properties by inhibiting histamine release and reducing inflammatory cytokines. Rosmarinic acid, found in both leaves and seeds, is a powerful antioxidant and anti-inflammatory polyphenol that helps modulate inflammatory responses and may alleviate seasonal allergy symptoms.
Potent Antioxidant and Immune-Boosting Properties
Rich in phytochemicals, perilla helps the body fight cellular damage and supports the immune system. Compounds like flavonoids and polyphenols act as antioxidants, neutralizing free radicals and reducing oxidative stress. The high vitamin C content and immune-modulating properties help strengthen the body's defenses against infections.
Cardiovascular and Brain Health
The high omega-3 content of perilla seed oil benefits the heart and brain. ALA consumption is linked to improved lipid profiles and may lower cardiovascular disease risk. Animal studies suggest that ALA-rich perilla diets can improve cognitive function and learning. Preliminary human studies also hint at potential benefits for age-related cognitive decline.
Digestive and Skin Health
Perilla is traditionally used for digestive wellness and in skincare. The herb has carminative properties that can aid digestion. Clinical studies have shown improvements in GI discomfort. Topically, perilla seed oil can soothe skin irritation and inflammation due to its anti-inflammatory and antibacterial properties, potentially helping with conditions like eczema and acne.
How to Safely Incorporate Perilla into Your Diet
Perilla is a versatile herb with a distinct flavor. Its leaves are used fresh, pickled, or dried, while the seeds can be toasted or pressed for oil.
Culinary Uses for Perilla Leaves
- Fresh: Add young, green perilla leaves to salads or use as a garnish.
- Wraps: Use fresh leaves for wrapping grilled meat in Korean BBQ.
- Pickled: Pickling in soy sauce and garlic is a common preservation method.
- Dried: Dried leaves can be used to make tea.
Using Perilla Seed Oil
Use perilla seed oil in cold dishes. Avoid heating due to potential toxicity.
- Dressing: Use as a base for salad dressings or drizzle over finished dishes.
- Flavoring: Incorporate into sauces and marinades that don't require cooking.
Potential Risks and Side Effects of Perilla
While generally safe, precautions are necessary, especially concerning different varieties and processing.
Toxicity and Allergic Reactions
- Wild Varieties: Some wild perilla contains perilla ketone, a lung toxin. Cultivated Asian varieties are considered safe, but sourcing from reputable suppliers is crucial.
- Allergies: Allergic reactions, including skin rashes or anaphylaxis, are possible, particularly from seeds. Those with pre-existing allergies should be cautious.
- Heated Oil: Heating perilla seed oil can release lung toxins.
Pregnancy and Medication Interactions
- Pregnancy/Lactation: Insufficient safety evidence exists. Avoid use unless under medical guidance.
- Blood Thinners: Perilla contains anti-platelet compounds. Consult a healthcare provider if on blood-thinning medication.
Comparison Table: Perilla Leaves vs. Seeds/Oil
| Feature | Perilla Leaves | Perilla Seeds/Oil |
|---|---|---|
| Primary Benefits | Antioxidant, immune-boosting, anti-inflammatory | Rich source of omega-3 (ALA), cardiovascular and brain health |
| Nutritional Highlights | High in Vitamin C, Vitamin A (beta-carotene), Calcium, Iron, and other minerals | High in ALA (up to 64%), Vitamin E (tocopherols), phenolic compounds |
| Culinary Use | Fresh in salads, wraps (Korean BBQ), pickled, or dried for tea | Pressed for oil (for cold use only) or toasted as a spice |
| Safety Concerns | Generally safe; ensure it is a cultivated variety. Allergies are possible. | Potential toxicity if heated; some wild varieties are toxic. Allergies are possible. |
Conclusion: A Healthy Addition with Proper Awareness
Perilla is a healthy food when consumed correctly. Its leaves and seeds offer numerous nutritional benefits, including anti-inflammatory and antioxidant properties and essential omega-3 fatty acids. It is important to use cultivated varieties and consume perilla seed oil only in cold applications for safety. Understanding its profile and taking precautions allows for safe enjoyment of this herb. Perilla frutescens: a traditional medicine and food homologous plant.
