Can pregnant women eat perilla? 3 ways to cook perilla during pregnancy!

Perilla leaves are a well-known culinary ingredient, often used as a flavorful herb in a variety of dishes. However, the safety of consuming perilla leaves during pregnancy is a matter of concern for many. To obtain the answer to this query, readers can consult the article available on website, as indicated below.

Can pregnant women eat perilla? 3 ways to cook perilla during pregnancy!
Can pregnant women eat perilla? 3 ways to cook perilla during pregnancy!

Nutritional composition of perilla leaves

Perilla leaves, also known as shiso leaves, have a unique nutritional composition that makes them a valuable addition to various dishes. Here’s an overview of the nutritional content of perilla leaves per 100 grams:

– Calories: Perilla leaves are relatively low in calories, typically providing around 43-49 calories per 100 grams.

– Carbohydrates: Perilla leaves contain a moderate amount of carbohydrates, mainly in the form of dietary fiber. The fiber content supports digestive health.

– Protein: Perilla leaves provide a moderate amount of protein, around 3-4 grams per 100 grams, making them a decent source of plant-based protein.

– Fat: Perilla leaves are notable for their fat content, which is primarily composed of healthy fats, including omega-3 fatty acids like alpha-linolenic acid (ALA). These fats are heart-healthy and contribute to the unique flavor of perilla leaves.

– Vitamins:

+ Vitamin A: Perilla leaves are rich in vitamin A, which is essential for vision, immune function, and skin health.

+ Vitamin C: They contain a moderate amount of vitamin C, an antioxidant important for immune support and skin health.

+ Vitamin K: Perilla leaves are an excellent source of vitamin K, which plays a vital role in blood clotting and bone health.

– Minerals:

+ Calcium: Perilla leaves provide a notable amount of calcium, contributing to bone and teeth health.

+ Iron: They contain iron, which is essential for carrying oxygen in the blood.

– Antioxidants: Perilla leaves contain various antioxidants, including rosmarinic acid and flavonoids, which may have anti-inflammatory and potential health benefits.

– Phytonutrients: Perilla leaves contain phytonutrients that can contribute to their health-promoting properties, such as perillaldehyde and perillyl alcohol.

Can pregnant women eat perilla?

Regarding the question of whether pregnant women can eat perilla leaves, according to medical experts, pregnant women can absolutely eat perilla leaves during pregnancy.

Mothers can add perilla leaves to their daily meals and consider this as a source of nutrition for the fetus.

Pregnant women can eat perilla but need to eat it properly and in moderate amounts

In particular, pregnant mothers who eat perilla leaves in the first 3 months also have the effect of nourishing the fetus.

According to Oriental medicine documents, perilla leaves are considered a precious medicinal herb with many wonderful uses.

Specifically, perilla leaves are used to treat food poisoning, flu, asthma, and diabetes.

On the other hand, perilla leaves also have the ability to protect the heart, nervous system and fight depression.

Read now about gestational diabetes: HERE

Uses of perilla during pregnancy

Perilla leaves are warm and contain many essential oils, vitamins and minerals.

Therefore, in addition to being used as a spice in dishes, perilla leaves are also a valuable medicine that brings many benefits to pregnant mothers and fetuses.

Provide nutrition for mother and baby

The nutritional composition of perilla leaves is rich in fiber, minerals, vitamins and soluble sugars that help provide necessary nutrients for both mother and baby.

Pregnant mothers eat perilla leaves to help nourish the fetus and provide nutrition for both mother and baby

On the other hand, the aroma from essential oils and nutrients in perilla leaves makes it more delicious for mothers.

Good for pregnancy care

Pregnancy care is a very little-known effect of perilla leaves. For pregnant mothers with weak health, eating perilla leaves has the effect of calming the mind and making the body healthier.

Helps detoxify the body

Besides the great uses for pregnant women mentioned above, perilla leaves are also used to detoxify, reduce diarrhea and abdominal pain caused by eating crab and fish.

Antibacterial, anti-oxidant

The essential oil in perilla leaves has strong antiseptic, antibacterial, anti-cancer and antioxidant effects.  This leaf also helps stimulate the activity of endometrial enzymes in pregnant women.

Treating colds for pregnant mothers

Pregnant women’s immune systems are weakened during pregnancy, especially in the first 3 months, so they are susceptible to colds.  The use of medicine at this stage needs to be limited. Pregnant mothers can eat perilla leaves to help eliminate colds.

Because perilla has a warming nature, people often use it to treat colds, asthma, reduce fever and many other diseases. Perilla leaves produce very strong sweat, helping to improve colds effectively.

Good for the digestive system, reduces vomiting

For pregnant mothers who suffer from morning sickness in the first 3 months of pregnancy with symptoms such as vomiting and nausea, using perilla leaves can help improve the condition.  The aroma of essential oil in perilla leaves helps bring a pleasant and relaxing feeling, thereby reducing nausea for pregnant mothers.

In addition, during pregnancy, pregnant mothers are susceptible to constipation, bloating, and diarrhea.  The essential oils contained in perilla leaves also help support digestion and effectively reduce stomach pain symptoms.

Risks of Excessive Consumption of Perilla During Pregnancy

While perilla is generally considered safe and nutritious for pregnant women, consuming it in excessive amounts may pose certain risks. Here are some potential concerns:

– Alleged Hormonal Effects: Perilla contains compounds called phytoestrogens, which are plant-based compounds with weak estrogen-like activity. There is limited research on the effects of phytoestrogens during pregnancy, and excessive consumption could theoretically interfere with hormonal balance. However, the evidence is inconclusive, and moderate perilla consumption is generally considered safe.

– Digestive Discomfort: Overindulgence in perilla can potentially lead to digestive discomfort, including bloating and gastrointestinal disturbances. Pregnant women may already be prone to such issues during pregnancy, so it’s essential to consume perilla in moderation.

– Interference with Medications: Some medications may interact with compounds found in perilla. Pregnant women taking specific medications should consult their healthcare provider to ensure that including perilla in their diet will not affect their medication’s effectiveness.

– Allergic Reactions: While rare, individuals can be allergic to perilla. Allergic reactions can range from mild symptoms like itching or hives to severe reactions such as difficulty breathing. If any signs of allergy appear, medical attention should be sought.

Some delicious dishes from perilla for pregnant mothers

After getting the answer to the question, can pregnant women eat perilla? With the great uses introduced above, you can use perilla leaves to make many delicious dishes for pregnant mothers, such as:

Perilla porridge for mom

Perilla porridge has a delicious flavor and is easy to eat. Pregnant mothers can use this dish to both improve their health and have extremely effective cold relief effects.

With perilla porridge, pregnant mothers can prepare it according to the following steps:

Pregnant women eat perilla porridge to relieve colds

– Preparation: 1/3 cup rice, 100g perilla leaves, 1 egg, spices.

– Prepare ingredients: Wash perilla and green onion and cut into small pieces. Peel the ginger then cut into thin strips.

– How to cook:

+ Wash the rice and put it in a pot to simmer with 500ml of water and ginger.

+ Boil over low heat until the rice is soft.

+ When the porridge is cooked, beat in the eggs and cook for about 5 minutes until it boils again.

+ Add perilla and green onions, season to taste and turn off the stove.

Stir-fried beef with perilla leaves

Stir-fried beef with perilla leaves served with rice has a unique taste, stimulating the taste buds to help pregnant mothers eat better, especially mothers with morning sickness.

With this dish, pregnant women can prepare it as follows:

– Preparation: 200g beef, 200g perilla leaves, onions, green onions, 2 tomatoes, spices.

– Prepare ingredients: Wash green onions and perilla and cut into small pieces; After washing the onions and tomatoes, cut them into wedges.

– How to cook:

+ Heat oil, add tomatoes and onions and saute until almost cooked.

+ Continue to stir-fry the beef until almost cooked, then add perilla and green onions.

+ Add spices to taste to complete the dish.

Perilla leaves stuffed with crispy fried mushrooms

Crispy fried mushroom-stuffed perilla leaves are a nutritious and healthy dish that pregnant mothers should not miss. The method is very simple as follows:

– Preparation: 100g straw mushrooms, 50g abalone mushrooms, 6 ear mushrooms, perilla leaves, white tofu, crispy fried flour.

– Preparing the ingredients: Wash the mushrooms and cut them into strips. Mashed white tofu. After washing the perilla leaves, cut them into small strips of about 5 leaves. Take out the remaining perilla leaves and use them to roll the mushrooms.

– How to cook:

+ Mix crispy fried flour with water.

+ Next, mix the mushrooms with chopped perilla, season to taste and stir-fry briefly over low heat.

+ Brush crispy fried dough evenly on both sides of the perilla leaves, then add the stir-fried filling and roll up.

+ Use a toothpick to secure and then fry in oil until golden brown.

Some notes when pregnant mothers eat perilla

It can be seen that perilla leaves bring many great effects for pregnancy health.  However, it’s not because it’s good that mothers try to eat a lot and continuously. Below are some notes that mothers need to keep in mind when eating perilla leaves to ensure safety:

Do not eat too much perilla leaves to avoid causing unwanted side effects

– Do not drink perilla leaf juice instead of filtered water because this can lead to increased blood pressure.

– Pregnant women who have a hot cold, sweat a lot, or have diarrhea should not use perilla leaves.

– When you have a mild cold, mothers can eat perilla porridge but should not eat it for more than 2 days because it can cause fatigue and difficulty breathing.

– Absolutely do not abuse too much perilla because it can harm the digestive system, nervous system and hematopoietic function. This is also information that answers the question of whether it is okay for pregnant women to eat a lot of perilla.

Above is information to answer the question of whether pregnant women can eat perilla. Besides eating purple leaves in appropriate amounts, pregnant mothers also need to eat a variety of foods to balance nutrition for a healthy pregnancy!


Can Pregnant Women in Their First Trimester Eat Perilla?

Yes, pregnant women can typically include perilla in their diet during the first trimester. Perilla is a nutritious herb that can provide essential vitamins and minerals. However, as with any food during pregnancy, it’s important to consume perilla in moderation to avoid potential digestive discomfort.

Can Pregnant Women in Their Second Trimester Eat Perilla?

Pregnant women in their second trimester can continue to enjoy perilla as part of a balanced diet. Perilla offers valuable nutrients. Pregnant women should be mindful of portion sizes and ensure they are not overconsuming it.

Can Pregnant Women in Their Third Trimester Eat Perilla?

Yes, pregnant women in their third trimester can consume perilla. Perilla can be a nutritious addition to the diet in the final stages of pregnancy. However, as in earlier trimesters, moderation in consumption is recommended.

Can You Eat Perilla with Gestational Diabetes?

Pregnant women with gestational diabetes should monitor their carbohydrate intake, including those from perilla. While perilla is nutritious, it contains carbohydrates. It’s advisable for individuals with gestational diabetes to work with a healthcare provider or registered dietitian to create a suitable meal plan that considers the carbohydrate content of perilla and other foods while effectively managing blood sugar levels. Balancing perilla with other low-carbohydrate, nutrient-rich options can be part of a healthy diet for women with gestational diabetes.


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