Shiso (Perilla frutescens), also known as perilla or Japanese mint, is more than just a garnish. The herb is a nutritional powerhouse, especially concerning its vitamin content. The leaves, whether green or red, are packed with essential nutrients that offer significant health benefits. Understanding the vitamins in shiso can help in incorporating this leafy green into a balanced diet.
The Primary Vitamins in Shiso
Shiso leaves are an excellent source of several key vitamins, playing vital roles in bodily functions from immune support to bone health. The most prominent vitamins are A, C, and K.
- Vitamin A (as Beta-Carotene): Shiso is rich in beta-carotene, a precursor to vitamin A. This nutrient is crucial for vision, immune system support, and proper cell growth. A 100g serving can provide a substantial portion of your daily requirement.
- Vitamin C: This antioxidant is abundant in shiso leaves. Vitamin C helps protect against free radical damage, aids in collagen synthesis for healthy skin, and boosts immune function. Fresh shiso leaves can contain between 5 and 33 milligrams of vitamin C per 100 grams.
- Vitamin K: Shiso has a high vitamin K content, essential for blood clotting and strong, healthy bones.
A Spectrum of B Vitamins and More
Beyond the major players, shiso leaves offer a range of B vitamins and other beneficial compounds.
List of Additional Key Vitamins
- Thiamin (B1): Important for energy metabolism and nerve function.
- Riboflavin (B2): Plays a role in cellular respiration and growth.
- Vitamin B6: Involved in brain development, function, and metabolism.
- Folate (B9): Crucial for cell division, especially important during rapid growth.
- Vitamin E: This fat-soluble antioxidant enhances shiso's protective properties against oxidative stress.
Shiso vs. Common Greens: A Vitamin Comparison
When compared to other leafy greens and herbs, shiso holds its own, especially in specific nutrients. The following table highlights the approximate percentage of the Daily Value (DV) for key vitamins per 100g serving for shiso and spinach.
| Nutrient | Shiso (Perilla) (per 100g) | Spinach (per 100g) | Key Benefit |
|---|---|---|---|
| Vitamin A | ~50% DV | ~100% DV | Vision & Immune Health |
| Vitamin C | ~43% DV | ~34% DV | Antioxidant & Skin Health |
| Vitamin K | ~500% DV | ~400% DV | Bone Health & Blood Clotting |
| Calcium | ~23% DV | ~10% DV | Strong Bones |
| Iron | ~21% DV | ~15% DV | Oxygen Transport |
Note: Nutritional values can vary based on growing conditions and specific variety.
Shiso provides a remarkable punch of vitamins K and C, making it a valuable alternative or addition to more conventional greens.
The Antioxidant Advantage
The benefits of shiso extend beyond vitamins. The herb is packed with phytochemicals, flavonoids, and phenolic compounds like rosmarinic acid and perillaldehyde. These compounds are antioxidants and contribute to shiso's unique properties, including anti-inflammatory and antibacterial effects. The presence of alpha-linolenic acid (ALA), an omega-3 fatty acid, further enhances its health profile, supporting heart and brain health.
Conclusion
Shiso leaves are a flavorful and nutritious addition to any meal. They are particularly rich in vitamins A, C, and K, along with B vitamins, essential minerals, and powerful antioxidants. Whether used as a wrap for grilled meat, added to salads, or brewed into a tea, incorporating shiso into your diet is an easy way to boost your daily vitamin intake and enjoy health benefits. This superfood herb is a testament to the idea that some of the most potent nutrients come in the smallest packages.
For more information on the specific chemical components of perilla, the National Institutes of Health (NIH) provides in-depth research through their National Library of Medicine database.
