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What are the nutritional values of perilla leaves?

Jun 20, 2025 Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Perilla leaves are rich in vitamin C, vitamin B1, vitamin B2, vitamin E, and others. Vitamin C enhances immune function, promotes collagen synthesis, and aids in wound healing; the B-vitamin complex participates in human metabolism and promotes the conversion and utilization of carbohydrates, fats, and proteins; vitamin E has antioxidant properties that protect cells from damage caused by free radicals.

Perilla leaves generally offer nutritional value in aspects such as vitamins, minerals, volatile oils, dietary fiber, and flavonoid compounds. A detailed analysis is as follows:

1. Vitamins: Perilla leaves are rich in vitamin C, vitamin B1, vitamin B2, vitamin E, and others. Vitamin C enhances human immunity, promotes collagen synthesis, and aids wound healing. B vitamins participate in human metabolism and promote the conversion and utilization of carbohydrates, fats, and proteins. Vitamin E has antioxidant properties, protecting cells from free radical damage.

2. Minerals: Perilla leaves contain various minerals such as calcium, iron, zinc, and potassium. Calcium supports bone and tooth development and maintains bone health. Iron participates in hemoglobin synthesis and plays a positive role in preventing iron-deficiency anemia. Zinc promotes human growth and development and helps maintain taste and smell functions. Potassium regulates osmotic pressure within the body and supports normal heart function.

3. Volatile Oils: Perilla leaves contain volatile oils such as perillaldehyde, perilla ketone, and limonene. These components give perilla leaves their unique aroma. The volatile oils have certain antibacterial and anti-inflammatory effects, soothe respiratory mucosa, promote secretion of digestive fluids, enhance appetite, and aid gastrointestinal function.

4. Dietary Fiber: Perilla leaves contain a certain amount of dietary fiber, including both soluble and insoluble fiber. Dietary fiber promotes intestinal motility, increases stool volume, aids defecation, prevents constipation, absorbs water in the intestines, maintains a balanced intestinal microbiota, and benefits digestive system health.

5. Flavonoids: Perilla leaves contain flavonoid compounds such as luteolin and apigenin. These components have strong antioxidant activity, effectively removing excess free radicals in the body, reducing cellular damage, helping delay aging, and potentially benefiting cardiovascular health.

In daily consumption, perilla leaves can be washed and eaten raw in salads, added to porridge, soups, or used as a cooking ingredient. They can also be dried and steeped in hot water for drinking.

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If the symptoms of qi and blood deficiency are mild, manifesting as occasional fatigue and slightly poor complexion, cooking eggs with perilla leaves can provide nutritional support through the eggs, while the perilla leaves assist in regulating the body's condition. Long-term moderate consumption can offer foundational nourishment and help alleviate minor discomforts. However, if the symptoms of qi and blood deficiency are significant, presenting as dizziness, palpitations, pale complexion, reduced menstrual flow, or are caused by anemia, chronic illness, and other conditions, further medical evaluation and treatment may be necessary.
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Is boiling eggs with perilla leaves effective for treating a baby's cold?
If a baby's cold is of the wind-cold type, characterized by mild nasal congestion, clear nasal discharge, chills, and absence of sweating, perilla leaves, which have the effect of dispersing cold and relieving exterior symptoms, can help expel cold pathogens from the body's surface. Eggs provide essential nutrients, and moderate consumption can offer some relief from discomfort. This approach can be used as an adjunctive treatment in such cases. However, it is less effective for wind-heat type colds or severe colds.
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Is cooking eggs with perilla leaves effective for cough?
If cough is caused by external contraction of wind-cold, presenting as a mild cough with clear and thin phlegm, accompanied by slight chills, the leaf of perilla (Zi Su Ye), which has the function of dispersing cold and promoting lung function, may help alleviate respiratory discomfort. In this case, consuming it with eggs to supplement nutrition may provide some relief for cough symptoms. If the cough is due to wind-heat, characterized by yellow and viscous phlegm, sore throat, or caused by bacterial infection, allergy, and other factors,
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Can cooking eggs with perilla leaves treat a runny nose?
During the early stage of a cold caused by wind-cold invasion, symptoms include clear nasal discharge, chills without sweating, no significant fever, and no sore throat. Consuming eggs cooked with perilla (Perilla frutescens) in moderation may help alleviate nasal discomfort and relieve mild runny nose symptoms, due to perilla's property of dispersing cold and relieving the exterior. This should be combined with warming and保暖 (keeping warm) measures. However, it will not relieve runny nose caused by wind-heat感冒 or other diseases.
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Can brown sugar be added when cooking eggs with perilla leaves?
It is acceptable to add brown sugar when cooking eggs with perilla leaves, especially suitable for individuals experiencing discomfort due to cold exposure. However, individuals with elevated blood sugar levels are advised against adding brown sugar. During the early stage of a cold caused by wind-cold invasion, when symptoms such as mild chills and clear nasal discharge appear, adding a small amount of brown sugar when cooking eggs with perilla leaves can enhance the cold-dispersing effect due to brown sugar's warming and nourishing properties. It also improves taste and is suitable for those with a cold constitution to consume in moderation, while paying attention to controlling the quantity of brown sugar used.
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Can perilla leaf boiled eggs improve sleep?
Perilla leaf-cooked eggs may have a mild improvement effect on sleep disturbances caused by wind-cold discomfort or mild tension, but cannot improve severe insomnia or sleep problems caused by diseases. For difficulty falling asleep caused by physical discomfort from wind-cold or mild emotional tension, moderate consumption of warm Perilla leaf-cooked eggs may help induce relaxation by alleviating physical discomfort and providing gentle nourishment.
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Can boiled eggs with perilla relieve gastrointestinal discomfort?
Perilla-cooked eggs may help alleviate mild gastrointestinal discomfort caused by exposure to cold or wind-cold, but cannot relieve gastrointestinal symptoms resulting from infections or organic diseases. For mild bloating and nausea caused by cold exposure or wind-cold, without severe abdominal pain or diarrhea, moderate consumption of warm Perilla-cooked eggs can help reduce gastrointestinal discomfort by utilizing Perilla's property of regulating qi and harmonizing the stomach, together with the mild nourishment provided by eggs.
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Can cooking eggs with perilla leaves enhance immunity?
It is generally advisable to consume perilla-cooked eggs in moderation as part of a balanced diet. They may offer slight supportive benefits for enhancing immunity. A well-balanced daily diet, combined with perilla-cooked eggs, can provide essential nutrients necessary for the body. Along with regular sleep patterns and moderate exercise, this may help maintain normal immune system function. It is important to ensure reasonable pairing with other ingredients.
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