Shiso, known scientifically as Perilla frutescens, is an aromatic herb with a distinctive flavor. Often called perilla, beefsteak plant, or Japanese mint, shiso is a staple in East Asian cuisines, particularly Japanese, Korean, and Chinese dishes. Its unique taste, ranging from minty and basil-like to earthy and slightly spicy, makes it a frequent garnish or ingredient in sushi, salads, and soups.
Nutritional Profile
Shiso leaves are a nutritious addition to any diet, offering a rich array of beneficial compounds. They are a good source of vitamins C, A (beta-carotene), E, K, and B vitamins (B1, B2, B6), along with essential minerals like calcium, iron, potassium, magnesium, and zinc. Shiso also contains dietary fiber and important phytochemicals such as rosmarinic acid, luteolin, apigenin, polyphenols, and flavonoids.
Health Benefits of Shiso
Antioxidant Power
Shiso is abundant in antioxidants, which protect the body’s cells from free radical damage. These include phenolic acids, flavonoids, and rosmarinic acid. Shiso’s antioxidants help reduce oxidative stress. Red shiso, in particular, contains anthocyanins, contributing to its color and antioxidant properties.
Anti-Inflammatory Effects
Compounds in shiso, such as rosmarinic acid, luteolin, and apigenin, demonstrate anti-inflammatory properties. They can help suppress inflammatory enzymes, potentially reducing inflammation. This makes shiso of interest for conditions involving chronic inflammation.
Digestive Support
Shiso has a long history of traditional use as a digestive aid. It can help alleviate gastrointestinal discomforts like bloating, gas, and constipation. The herb’s aroma and flavor are thought to stimulate the digestive system and encourage digestive enzyme production.
Allergy Relief
Research suggests shiso may help mitigate allergy symptoms. It contains natural antihistamines like rosmarinic acid and luteolin, which can inhibit histamine release. By reducing the body’s allergic response, shiso may alleviate common symptoms such as sneezing, itching, and runny noses associated with seasonal allergies.
Immune System Boost
Shiso’s rich nutrient profile, especially its high vitamin C content, supports a stronger immune response. Vitamin C protects cells and strengthens white blood cells, integral to the immune system. Shiso also contains luteolin and apigenin, further contributing to its immune-boosting capabilities.
Skin Health
Shiso benefits skin health, both when ingested and applied topically. Its high concentration of rosmarinic acid and other antioxidants can help protect the skin from environmental damage, inflammation, and oxidative stress. Shiso can also hydrate and soothe the skin, promoting a healthy complexion and potentially reducing redness and irritation.
Adding Shiso to Your Diet
Incorporating shiso into meals is straightforward due to its versatility. Fresh shiso leaves can garnish sushi or sashimi, adding a unique, refreshing flavor. They are delicious in salads, soups, or stir-fries, and can also be used as wraps for meats or other fillings. Dried and ground shiso serves as a seasoning over rice or noodle dishes. For a refreshing beverage, shiso leaves can be steeped in hot water for tea, or used in infused water and desserts.
Important Considerations
While shiso is generally considered safe, some precautions are worth noting. Pregnant or breastfeeding individuals should consult a healthcare provider before medicinal use due to limited research. Shiso may interact with certain medications, particularly blood thinners, as its rosmarinic acid can have mild anticoagulant properties. Though uncommon, some people may experience allergic reactions, especially if sensitive to other mint family plants.