Shiso, also known as perilla, is an aromatic herb from the mint family that has been a staple in East Asian cuisine and traditional medicine for centuries. The herb, with its distinctive flavor combining notes of mint, basil, and citrus, has earned a reputation that goes far beyond its role as a simple garnish. With green and red varieties offering unique culinary applications, the widespread consumption of this leaf across Japan, Korea, and China is testament to its versatility. Its growing popularity in Western cooking has brought more attention to its extensive health-promoting qualities, which modern science is beginning to validate.
A Powerhouse of Antioxidants
Shiso leaves are exceptionally rich in antioxidants, which are crucial for protecting the body from oxidative stress caused by unstable molecules known as free radicals. This protection helps to prevent cell damage and can lower the risk of chronic diseases.
Some of the powerful antioxidant compounds found in shiso include:
- Flavonoids: These plant compounds are known for their health-promoting effects and are found abundantly in red shiso.
- Polyphenols: Red shiso, in particular, is noted for its high polyphenol content, including rosmarinic acid, which contributes significantly to its antioxidant and anti-inflammatory properties.
- Anthocyanins: These are the pigments responsible for the vibrant red and purple color of red shiso, and they provide potent antioxidant protection.
Potent Anti-Inflammatory Effects
Chronic inflammation is a root cause of many health problems, and shiso's anti-inflammatory properties can help mitigate this risk. Research suggests that compounds like rosmarinic acid in shiso work to moderate the body's inflammatory responses. These effects are so significant that shiso is often investigated for its potential in managing inflammatory conditions.
Traditionally, shiso has been used to alleviate symptoms of ailments like asthma and arthritis. This traditional use is supported by modern understanding of the herb's rich content of anti-inflammatory agents that can help reduce inflammation.
Supports Digestive Health
For centuries, shiso has been a go-to remedy in traditional East Asian medicine for various digestive issues. Its stomachic qualities are believed to help with:
- Nausea: Shiso is known to help soothe an upset stomach and relieve feelings of nausea.
- Bloating and Indigestion: The herb's properties are said to warm the stomach and improve digestion, helping to reduce bloating and discomfort.
- Appetite Stimulation: Red shiso juice, a popular summer drink in Japan, is known for its appetite-boosting effects.
Additionally, shiso possesses natural antibacterial and antiseptic properties. This is one of the reasons it is traditionally served with raw fish like sushi and sashimi—the compound perillaldehyde helps protect against food spoilage and illness.
A Nutritional Powerhouse
Often dismissed as a mere garnish, shiso is actually packed with a wide array of vitamins and minerals. Eating the leaf instead of pushing it aside can significantly boost your intake of essential nutrients.
- Vitamins: A, C, K, B1, B2, B6, and Folic Acid.
- Minerals: Calcium, Iron, Potassium, Magnesium, and Zinc.
- Omega-3 Fatty Acids: Shiso provides alpha-linolenic acid (ALA), an essential omega-3 fatty acid, which is converted in the body into EPA and DHA, supporting heart and cognitive function.
Culinary Uses of Shiso
Shiso's versatility makes it easy to incorporate into your diet. Some popular uses include:
- Wraps and Garnish: Use fresh leaves to wrap grilled meats or serve as a garnish with sushi and sashimi.
- Pesto: Blend shiso leaves with pine nuts, olive oil, and cheese for a unique, minty pesto.
- Tempura: Lightly batter and deep-fry whole shiso leaves for a crispy, savory treat.
- Drinks: Use fresh shiso as a garnish in cocktails like mojitos, or make a refreshing shiso juice with the red variety.
- Seasoning: Dried and ground red shiso leaves are used to make yukari, a popular seasoning for rice and noodles.
Shiso Varieties: Green vs. Red
Although both varieties of Perilla frutescens offer health benefits, they differ in flavor and application.
| Feature | Green Shiso (Aojiso) | Red Shiso (Akajiso) |
|---|---|---|
| Flavor Profile | Refreshing, minty, basil, anise, citrus notes | Astringent, slightly bitter, spicier notes |
| Common Uses | Garnish, sushi, salads, tempura, wraps | Pickling (umeboshi, ginger), natural food coloring, juice |
| Key Compounds | Contains antioxidants and essential oils | High in anthocyanins for vibrant color and antioxidants |
Conclusion
Shiso is far more than a decorative herb. Its rich nutritional profile, combined with potent antioxidant, anti-inflammatory, and antimicrobial properties, makes it a valuable addition to a healthy diet. Whether you enjoy it fresh with sushi, as a unique pesto, or brewed into a tea, the benefits of eating shiso are vast and contribute to overall wellness. Its versatile culinary applications make it easy to incorporate into a wide range of dishes, proving that this flavorful herb is indeed a superfood star worthy of attention. Perilla frutescens Research at NIH
