Today is a lovely day to learn about the potential health benefits of shiso.
🤔 What is shiso?
Shiso, also known as perilla or beefsteak plant, is an herb that is commonly used in Asian countries like Japan, Korea, and China.
It’s a leafy herb that’s part of the mint family.
It has large, green leaves with a unique flavor that is hard to describe but is often compared to a combination of mint, basil, and anise.
Shiso leaves can be used in a variety of ways, including as a garnish or ingredient in salads, soups, sushi, and other dishes.
In Japan, shiso is often used to flavor and color pickled plums, known as umeboshi, and is also used as a wrapping for sushi rolls.
Besides its culinary uses, shiso is also known for its medicinal properties.
It has been used for centuries in traditional medicine to treat a range of ailments, including asthma, allergies, and digestive issues.
So, if you’re interested in trying new and unique flavors in your cooking or want to explore traditional medicine remedies, shiso may be worth adding to your list of ingredients to try!
📝 Here is a list of the potential health benefits of shiso.
- Helps Relieve Allergies
- Keeps Your Skin Healthy
- May Aid In Managing Cholesterol Levels
- Antibacterial Properties
- Assists In The Management Of Mental Stress
- May Support Liver Health
- Enhances Immune Health
- Rich In Antioxidants
- May Aid Cognitive Function
- Anti-Inflammatory Properties
- May Treat Some Respiratory Issues
- Provides Better Digestive Health
- Beneficial To Cardiovascular Health
- May Aid In Pain Relief
- Antiviral Properties
- Rich In Omega-3 Fatty Acids
- May Aid In Weight Management
- Promotes Healthy Vision
- Might Have Antidepressant Properties
- Supports Bone Health
- Promotes Blood Health
Please keep reading if you want to learn more.
1. Helps Relieve Allergies
Allergic rhinitis, also called “hay fever,” is a common condition in which the immune system overreacts to allergens like pollen, dust, and animal dander.
This can cause symptoms such as sneezing, a runny nose, and itchy eyes.
Shiso has been traditionally used in Japan as a natural remedy for allergies, and some studies have shown that it may help reduce the symptoms of allergic rhinitis.
In one study, people with allergic rhinitis who took a supplement with shiso extract had fewer symptoms like sneezing, a runny nose, and a stuffy nose.
Another study found that shiso extract was able to reduce inflammation and allergic reactions in mice with asthma.
Compounds in shiso, like rosmarinic acid and luteolin, have been shown to help people with allergies.
These compounds may help reduce the release of histamine, a chemical that is involved in allergic reactions.
2. Keeps Your Skin Healthy
Two chemicals in shiso, rosmarinic acid and luteolin, have anti-inflammatory and antioxidant properties that may help prevent UV radiation and other environmental factors from damaging the skin.
UV light and other things in the environment can hurt the skin in ways like inflammation, oxidative stress, and early aging.
One study found that shiso extract was able to reduce inflammation and oxidative stress in the skin of mice exposed to UV radiation.
Another study found that shiso extract was able to reduce the appearance of fine lines and wrinkles in human skin cells.
Shiso may also improve the elasticity of the skin, which is important for keeping healthy skin looking young.
In one study, middle-aged women who took a supplement with shiso extract saw their skin become more flexible.
3. May Aid In Managing Cholesterol Levels
Shiso can promote heart health by controlling the body’s cholesterol levels.
The seeds contain essential oils that raise good cholesterol.
This lowers the risk of heart disease, stroke, and atherosclerosis.
The herb may also prevent plaque from accumulating in the blood vessels.
In addition, the plant is a good source of antioxidants, which may help prevent oxidation and cholesterol buildup in the arteries.
📚 Phytochemical Study Of Polyphenols In Perilla Frutescens As An Antioxidant
4. Antibacterial Properties
Shiso has been shown to have antibacterial properties, which means it can help fight harmful bacteria and reduce the risk of infection.
Studies have shown that shiso has antibacterial compounds like rosmarinic acid, oleanolic acid, and ursolic acid that work against a wide variety of bacteria.
In one study, it was found that shiso extract could stop the growth of several types of bacteria, such as Staphylococcus aureus and Escherichia coli.
These bacterial strains can cause a range of infections, including skin infections, urinary tract infections, and pneumonia.
Another study found that shiso oil was effective against Helicobacter pylori, a bacterial strain that can cause stomach ulcers and other gastrointestinal problems.
5. Assists In The Management Of Mental Stress
Shiso has long been used in Japan as a natural way to treat stress and anxiety.
Some studies have found that shiso may help reduce anxiety and improve mood due to its effects on the brain and nervous system.
Compounds in shiso, like rosmarinic acid and luteolin, have been shown to make people feel less anxious.
These compounds may help reduce anxiety by controlling the levels of neurotransmitters in the brain, such as dopamine and serotonin, which play a role in mood and emotion.
In one study, people with anxiety who took a supplement with shiso extract had less anxiety than those who took a placebo.
Another study found that inhaling the scent of shiso oil helped reduce anxiety in rats.
📚 A Review On Bioactivities Of Perilla
6. May Support Liver Health
Compounds like rosmarinic acid and caffeic acid, which are found in shiso, have been shown to protect the liver.
These substances might aid in defending the liver against harm from toxins like alcohol and other drugs.
One study found that shiso extract was able to reduce liver damage in rats with alcohol-induced liver injury.
In another study, people with non-alcoholic fatty liver disease who took a supplement with shiso extract had lower liver enzymes.
Shiso may also help improve liver function by reducing inflammation and oxidative stress in the liver.
Inflammation and oxidative stress can damage the liver and increase the risk of developing liver disease.
7. Enhances Immune Health
Shiso contains compounds such as rosmarinic acid and flavonoids that have immune-boosting properties.
These chemicals might help boost the activity of immune cells and lower the chance of getting sick.
One study found that shiso extract was able to increase the activity of immune cells in mice.
Another study found that shiso extract was able to reduce inflammation and oxidative stress in the liver of mice infected with a virus.
Shiso may also help reduce the risk of infections by boosting the immune system.
One study found that taking a supplement with shiso extract made older people less likely to get respiratory infections.
8. Rich In Antioxidants
Antioxidants are substances that can aid in defending the body’s cells against damage from free radicals.
The body makes free radicals, but they can also come from outside sources like pollution, tobacco smoke, and radiation.
When free radicals build up in the body, they can cause oxidative stress, which has been linked to a range of chronic diseases, including heart disease and Alzheimer’s disease.
Shiso contains various compounds, including flavonoids, that act as antioxidants in the body.
Flavonoids are plant-based compounds that are known for their antioxidant and anti-inflammatory properties.
They have been shown to help protect against oxidative stress and reduce the risk of chronic diseases.
One study found that shiso extract was able to reduce oxidative stress and inflammation in rats with liver damage.
📚 Novel Antioxidants Isolated From Perilla Frutescens Britton Var. Crispa
9. May Aid Cognitive Function
Compounds like rosmarinic acid and luteolin, which are found in shiso, have been shown to improve memory and thinking.
By sending more blood to the brain, reducing inflammation, and protecting against oxidative stress, these compounds may help improve cognitive function.
One study found that taking a supplement containing shiso extract improved memory and learning ability in rats.
Another study found that shiso extract was able to reduce cognitive decline and improve memory in mice with Alzheimer’s disease.
Shiso may also be good for lowering the risk of cognitive decline that comes with getting older in humans.
In one study, older people who took shiso extract every day for eight weeks had better brain function than those in a control group.
📚 Applications Of Perilla Frutescens Extracts In Clinical Practice
10. Anti-Inflammatory Properties (My Favorite Potential Health Benefit Of Shiso) ⭐️
Rosmarinic acid is a natural compound that is found in various plants, including shiso.
Studies on both animals and people have shown that it works well to reduce inflammation.
Inflammation is a normal reaction of the immune system to a wound, an infection, or something that bothers it.
But inflammation that lasts for a long time can cause a number of health problems, such as heart disease and diabetes.
One study found that rosmarinic acid was able to reduce inflammation in the lungs of mice with asthma.
Another study showed that it could reduce inflammation and improve liver function in rats with liver damage.
In a study of people with seasonal allergies, taking a supplement with rosmarinic acid made symptoms like sneezing and itching go away.
Even though more research needs to be done to fully understand shiso’s anti-inflammatory effects, the fact that it has a lot of rosmarinic acid suggests that it may help reduce inflammation all over the body.
This could make it a possible natural treatment for inflammatory conditions like arthritis, inflammatory bowel disease, and others.
11. Respiratory Health
Shiso has been traditionally used in Japan and other parts of Asia to treat respiratory conditions such as asthma and bronchitis.
People think that the anti-inflammatory and bronchodilator properties of shiso may be good for the health of the lungs.
Studies have shown that shiso has anti-inflammatory compounds like rosmarinic acid and caffeic acid, which may help reduce inflammation in the airways.
This can help improve lung function and reduce symptoms like coughing, wheezing, and feeling like you can’t get enough air.
Shiso has also been shown to have bronchodilator properties, meaning that it can help open up the airways and improve breathing.
This is especially helpful for people with asthma, whose airways narrow and make it hard for them to breathe.
In a study of people with mild to moderate asthma, taking a supplement with shiso extract was better than taking a placebo at improving lung function and reducing asthma symptoms.
Another study found that shiso extract was able to reduce inflammation and allergic reactions in mice with asthma.
12. Provides Better Digestive Health
Shiso has been used in traditional medicine to treat digestive issues such as nausea and bloating.
One of the compounds found in shiso, rosmarinic acid, has been shown to have anti-inflammatory properties that may help reduce inflammation in the gut.
Inflammation in the gut can lead to a range of digestive issues, including bloating, cramping, and diarrhea.
Another way in which shiso may promote digestive health is by increasing the flow of digestive juices in the stomach.
This can help improve digestion and reduce symptoms such as bloating and indigestion.
13. Beneficial To Cardiovascular Health
Compounds like rosmarinic acid and caffeic acid, which are found in shiso, have been shown to protect the heart.
These compounds may help protect the heart and blood vessels from damage and reduce the risk of cardiovascular disease.
One study found that shiso extract was able to reduce blood pressure in rats with high blood pressure.
In another study, people with high cholesterol who took a supplement with shiso extract had better levels of blood lipids like cholesterol and triglycerides.
Shiso has also been shown to reduce inflammation, which may be good for lowering the risk of heart disease.
Inflammation is thought to play a role in the development of atherosclerosis, a condition in which plaque builds up in the arteries and increases the risk of heart attack and stroke.
14. May Aid In Pain Relief
Shiso has been traditionally used in Japan as a natural remedy for pain.
Some studies have shown that the anti-inflammatory properties of shiso may help ease the pain and swelling caused by conditions like osteoarthritis and rheumatoid arthritis.
Compounds in shiso, like rosmarinic acid and luteolin, have been shown to help reduce pain and inflammation in the body.
Inflammation can contribute to pain and discomfort, particularly in conditions such as arthritis.
In one study, people with knee osteoarthritis who took a supplement with shiso extract had less pain and could move around better than those who took a placebo.
Another study found that shiso extract was able to reduce inflammation and pain in rats with rheumatoid arthritis.
15. Antiviral Properties
Shiso has been shown to be effective against several types of viruses, like influenza and herpes.
Some compounds, like rosmarinic acid and caffeic acid, are thought to be responsible for these antiviral effects.
Studies have shown that shiso extract can stop the influenza virus from spreading in cells and make the symptoms of influenza in mice less severe.
Another study found that shiso extract was effective against the herpes simplex virus, reducing viral replication and symptoms in cells.
Because it has antiviral properties, shiso may also help lessen the severity and length of a virus-caused illness.
In one study, people with the common cold who took a supplement with shiso extract had their symptoms last less time and be less bad.
16. Rich In Omega-3 Fatty Acids
Shiso seeds are a notable vegetarian source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA).
Omega-3s are essential for our body as they support various vital functions.
Most people associate omega-3s with fish, but vegetarian sources like shiso seeds provide an alternative.
Consuming ALA from plant sources can offer numerous health benefits, from supporting heart health to reducing inflammation.
Including shiso seeds in your diet can be a great way to ensure you’re getting these beneficial fatty acids, especially if you follow a vegetarian or vegan lifestyle.
17. May Aid In Weight Management
Shiso contains compounds that can boost metabolism, which plays a role in burning calories and fat.
A faster metabolism can help individuals manage or reduce their weight more effectively.
Including shiso in one’s diet might support these weight management efforts.
While it’s not a magic solution, it can complement a balanced diet and exercise regimen.
Always remember that a holistic approach, including various foods and activities, is essential for effective weight management.
18. Promotes Healthy Vision
Shiso is rich in carotenes, compounds that support eye health.
Carotenes, when consumed, can be converted into vitamin A, which is essential for maintaining good vision.
Regular intake of foods with carotenes, like shiso, can help protect the eyes from age-related conditions.
Diseases such as macular degeneration and cataracts may be prevented or delayed with adequate carotene consumption.
Incorporating shiso into your diet can thus contribute to long-term eye health and clarity.
19. Might Have Antidepressant Properties
Research indicates that shiso may have mood-boosting qualities due to certain compounds it contains.
These compounds could interact with brain chemicals related to mood regulation.
While shiso isn’t a replacement for prescribed antidepressants, incorporating it into a diet might offer supplementary mood-enhancing benefits.
Always consult a healthcare professional before relying on natural remedies for mood disorders.
Still, adding shiso to meals can be one way to potentially uplift one’s mood and overall well-being.
📚 Ethnomedicinal, Phytochemical And Pharmacological Investigations Of Perilla Frutescens (L.) Britt.
20. Supports Bone Health
Shiso provides a source of calcium, an essential mineral for strong bones and teeth.
Regular calcium intake ensures bone density is maintained, reducing the risk of fractures.
As we age, adequate calcium is crucial to prevent osteoporosis and bone thinning.
Including shiso in your diet can contribute to your daily calcium needs.
Thus, consuming shiso can be a step towards safeguarding long-term bone health.
21. Promotes Blood Health
Shiso perilla leaves contain a significant amount of iron, a crucial mineral for promoting blood health.
Iron is essential for producing hemoglobin, a protein in our red blood cells responsible for transporting oxygen throughout the body.
Without adequate iron, one might experience fatigue and other related symptoms.
The shiso plant, often used in Asian cuisines, goes beyond its culinary applications.
Many cultures recognize shiso as a medicinal herb because of its potential health benefits.
Given its iron content, including shiso in one’s diet can be a proactive step to ensure optimal blood health and overall vitality.
With its rich nutrient profile, shiso stands out as a beneficial addition to any meal.
💡 Conclusion
Shiso, a popular herb in Asian cuisines, offers a range of potential health benefits that extend beyond its culinary use.
Rich in antioxidants, omega-3s, and essential minerals like calcium and iron, it contributes to overall wellness.
From supporting bone and blood health to possibly enhancing mood and aiding in weight management, shiso is a versatile addition to a nutritious diet.
While it shouldn’t replace prescribed treatments, it can complement a balanced lifestyle.
Including shiso in meals can be a delicious way to tap into its myriad of health advantages.
😊 Among the many potential health benefits of shiso, my favorite is its potential anti-inflammatory properties.
This intrigues me, particularly because it might help my inflammatory arthritis.
Incorporating shiso into my diet might be a natural way to mitigate some of the symptoms.
On a lighter note, here’s some fun trivia: in Japan, shiso leaves are often used as a garnish for sashimi, adding both flavor and a pop of color to the dish!
This herb truly combines culinary delight with potential health advantages.
What’s your favorite potential health benefit of shiso?
😎 You can also read articles about the potential health benefits of other herbs here.
If you think this post is useful, please share it with your family and friends.
Thank you!
Be healthy 💪 and stay safe 🦺!
⛑️ Safety First
While shiso offers potential health benefits, it’s essential to approach its consumption with caution.
Some people, especially those with allergies to plants in the mint family, should avoid shiso.
Before adding it to your diet, especially for medicinal purposes, it’s recommended to consult with a doctor.
Keep in mind that some of these benefits might be based on anecdotal evidence.
Always do your research and seek professional advice to ensure you’re making informed choices about your health.
📋 Summary
| Potential Health Benefits Of Shiso | Details |
| Helps Relieve Allergies | Contains compounds that suppress allergic reactions, potentially reducing symptoms. |
| Keeps Your Skin Healthy | It is rich in antioxidants that can protect the skin from oxidative stress and improve its condition. |
| May Aid In Managing Cholesterol Levels | Certain compounds within it may help regulate cholesterol levels in the body. |
| Antibacterial Properties | Offers potential protection against certain bacterial strains due to its antibacterial compounds. |
| Assists In The Management Of Mental Stress | Has compounds that may promote relaxation and alleviate stress. |
| May Support Liver Health | Contains elements that potentially aid in liver detoxification and overall liver function. |
| Enhances Immune Health | Its vitamin C content and other immune-boosting properties strengthen the immune system. |
| Rich In Antioxidants | Contains flavonoids and polyphenols that neutralize harmful free radicals in the body. |
| May Aid Cognitive Function | Components may support brain health and improve cognitive function. |
| Anti-Inflammatory Properties | Has compounds like rosmarinic acid that can reduce inflammation in the body. |
| May Treat Some Respiratory Issues | Traditional use suggests that it can help alleviate certain respiratory symptoms. |
| Provides Better Digestive Health | Known to alleviate digestive symptoms and promote gut health. |
| Beneficial To Cardiovascular Health | Its antioxidants and other compounds support heart health and circulation. |
| May Aid In Pain Relief | Traditional applications hint at its potential analgesic properties. |
| Antiviral Properties | Contains compounds that might combat certain viruses, providing antiviral benefits. |
| Rich In Omega-3 Fatty Acids | Especially the seeds, which provide a source of alpha-linolenic acid (ALA), are beneficial for health. |
| May Aid In Weight Management | Contains elements that boost metabolism, potentially aiding in weight control. |
| Promotes Healthy Vision | Source of carotenes, which support eye health and reduce the risk of certain eye diseases. |
| Might Have Antidepressant Properties | Research indicates the presence of mood-boosting compounds that may enhance mood. |
| Supports Bone Health | Provides calcium, vital for maintaining strong bones and teeth. |
| Promotes Blood Health | Contains iron, essential for the formation of hemoglobin and the oxygenation of red blood cells. |
⚠️ Content Disclaimer
The information provided here is intended for general knowledge purposes only and should not be considered professional advice.
It is not a substitute for specific advice, diagnosis, or treatment.
Readers are advised to seek professional guidance for any specific health concerns.
The content might not be exhaustive or up-to-date.
Always cross-check with credible sources and consult experts before making decisions based on the provided content.