Perilla Leaves Contain More Vitamin C than Lemons, Good for Immunity and Skin
Perilla leaves are rich in nutrients beneficial to health.
Recent studies show that perilla leaves are a nutrient-rich culinary herb. They are high in fiber and minerals such as potassium and calcium, as well as carotene, vitamin C, vitamin K, and folic acid, with nutrient levels often exceeding those found in ordinary green leafy vegetables.
Perilla leaves are low in calories, containing about 45–60 kcal per 100 grams (g), equivalent to 0.3 bowls of cooked rice (150 g/bowl).
1. Perilla leaves are rich in dietary fiber
Perilla leaves have a high fiber content, up to 7.3 g/100 g, much higher than commonly eaten vegetables such as Chinese cabbage, bok choy, celery, and leeks. Eating 50 g of perilla leaves can meet nearly 15% of the minimum daily fiber requirement for an average person. Adequate fiber intake is very beneficial for preventing constipation and improving gut health.
2. Perilla leaves have high potassium content
The potassium content in perilla leaves is exceptionally high, containing up to 500 mg per 100 g—nearly double that of bananas, a common potassium source—helping regulate fluid balance in the body.
Eating 50 g of perilla leaves provides 12.5% of the daily potassium requirement for an average person, helping prevent hypertension.
3. Perilla Leaves Contain a Significant Amount of Calcium
Although perilla leaves are an aromatic culinary herb, they contain a remarkable calcium content of up to 230 mg/100 g—more than double that of milk—offering definite protective benefits for bone health.
Although the absorption rate of calcium from perilla leaves is not as high as that from milk, its high content makes it a highly recommended calcium source.
4. Perilla leaves are rich in natural organic pigments
Compared to carrots, which are naturally rich in carotene, perilla leaves boast a superior beta-carotene content. Their beta-carotene levels reach 11,000 mcg per 100 g, four times that of carrots. Beta-carotene is not only an antioxidant but can also be converted into vitamin A in the body, helping prevent dry eyes and dry eye syndrome, while being highly beneficial for skin health.
5. Perilla leaves contain more vitamin C than lemons
Perilla leaves have a higher vitamin C content than lemons, at about 26 mg/100 g, helping to strengthen the immune system and promote collagen synthesis.
It is best consumed raw after washing, as cooking or heating will result in the loss of some vitamin C.
6. Perilla leaves rich in vitamin K
Perilla leaves are one of the top sources of vitamin K among vegetables. While spinach, a common green, is already quite rich in vitamin K (482.9 mcg per 100 g), perilla leaves contain up to 690 mcg per 100 g—1.4 times higher. Vitamin K promotes calcium deposition in bones and contributes to bone health.
7. Perilla leaves are rich in vitamin B9
A water-soluble B vitamin that plays an essential role in DNA synthesis, hematopoiesis, and cell division. Vitamin B9 is abundant in green leafy vegetables and is a vital nutrient for women trying to conceive and throughout pregnancy. Perilla leaves contain 110 mcg of folic acid per 100 g; eating 50 g raw can meet nearly 14% of the daily recommended intake. In fact, the general population also needs folic acid supplementation to prevent megaloblastic anemia and hyperhomocysteinemia.
8. Perilla leaves contain perillaldehyde
Studies have found that perilla leaves contain perillaldehyde, a compound that not only creates perilla's characteristic aroma, but also possesses vasodilating, antibacterial, antidepressant, anti-inflammatory, and antioxidant properties.
9. Perilla leaves contain phenolic acids
Perilla leaves also contain rosmarinic acid, a phenolic acid that is the main active ingredient in perilla. It exerts physiological effects such as antioxidant, antibacterial, immune-boosting, and neuroprotective properties. Perilla is one of the plants in the Lamiaceae family with a relatively high rosmarinic acid content, and perilla leaves contain the highest amount of phenolic acid compared to other parts of the plant.
10. Perilla leaves also contain other antioxidant compounds
Perilla leaves also contain flavonoids and polyphenols. Both flavonoids and polyphenols possess antioxidant and anti-inflammatory properties. The total flavonoid content in purple perilla leaves and green (white) perilla leaves is 7.49% and 5.69%, respectively. In addition, purple perilla leaves contain a large amount of anthocyanins, while green perilla leaves contain almost none.