This is a corner that points out foods or foods that cause hot issues that are good to eat at this time.
Clinical nutritionists introduce the nutrition and efficacy of foods, how to choose, how to store, and how to eat.
Omega-3 fatty acids are a component of cell membranes and are well known to help improve blood vessel, eye, and brain functions. In particular, it is emphasized that omega-3 fatty acids must be consumed as food, and representative food sources include salmon and mackerel. In addition, perilla seeds cannot be left out as plant foods. Let’s learn about the benefits and uses of perilla seeds.
Perilla seeds are used in various ways in the form of whole perilla seeds, perilla powder, and perilla oil. | Source: Clip Art Korea
adult disease prevention food
It is not yesterday or today that the risk of developing adult diseases has increased due to changes in westernized eating habits and lifestyle patterns. Representative adult diseases include diabetes, hypertension, hyperlipidemia, and obesity. Adult diseases occur when fat accumulates on the inner wall of blood vessels, and platelet clumps and blood clots mix with them and block blood vessels. Intake of omega-3 fatty acids helps to prevent arteriosclerosis and cardiovascular diseases by mainly reducing triglycerides, inhibiting blood clot formation and acting as an anti-inflammatory. In addition, in 2018, the American Heart Association recommended eating fish rich in omega-3 fatty acids once or twice a week to reduce the risk of congestive heart failure, coronary heart disease, ischemic stroke, and sudden cardiac death.
Perilla seeds are very rich in these omega-3 fatty acids. Roasted perilla seeds have 532 kcal of calories per 100 g, and the fat content is 36.23 g, belonging to the fat group. Among them, omega-3 fatty acids account for more than 63%, which is the highest among vegetable oils. If it is difficult to consume perilla seeds, which are expected to have the effect of preventing adult diseases, as whole perilla seeds, then perilla oil can be used in various dishes. Perilla oil obtained from perilla seeds has a much higher omega-3 fatty acid content of 62.1g per 100g, so it is even better for preventing adult diseases when used in various forms such as vegetables, salads, and seasonings.
Nutrient content per 100g of perilla oil, perilla seeds, and perilla leaves | Source: Haidak
Anti-inflammatory and skin health benefits
Vitamin E, which is abundant in perilla seeds, is a powerful antioxidant that protects cells by preventing oxidation of unsaturated fatty acids that make up cell membranes. Since our skin is made up of cells, damage to the cells leads to skin damage. Skin health is very important even if it is not for cosmetic purposes because it is easily exposed to infectious diseases when the skin, which is the outermost primary defense function of the body, is damaged. Perilla seeds, which are rich in vitamin E, prevent damage and aging of skin cells and help improve skin health.
In addition, perilla seeds have been reported to have antioxidant, anticancer, and anti-inflammatory effects. In a study published in the Journal of the Korean Society of Food and Nutrition in 2015, it was confirmed that perilla extract inhibited the growth of colon cancer cells and lung cancer cells by 18-94%, and completely inhibited cancer cell formation at a specific concentration. In addition, a study published in the Korean Journal of Food Science in 2014 reported that perilla sprout extract was effective in antioxidant, anti-inflammatory, and anti-edema.
Seeds are used as perilla oil, and leaves are used as ssam vegetables.
Perilla seeds can be eaten both as fruits and leaves. Perilla leaves are what we commonly know as perilla leaves. Perilla is divided into seed perilla (Okdong Perilla) that produces seeds and leaf perilla that harvests sesame leaves. There are varieties such as leaf perilla, large-leaved perilla, white-sang perilla, white-gwang perilla, and beautiful perilla that can produce both seeds and leaves. . Perilla seeds, which are fruits, can be roasted and used as whole perilla seeds, or ground to make perilla powder, which can be used in various dishes such as soup, vegetables, and porridge, or squeezed with oil to consume. Perilla leaves are harvested and used as ssam vegetables. Perilla oil is much richer in vitamin E and omega-3 fatty acids than roasted perilla seeds, so using perilla oil in various dishes such as seasoned vegetables, bibimbap, and stir-fries is good for preventing cardiovascular diseases and adult diseases.
Refrigeration is essential to prevent rancidity
Perilla seeds are rich in omega-3 fatty acids, so the demand is gradually increasing and the range of their use is widening. Whole perilla seeds are made into gangjeong or used as a garnish for vegetables. It is also drunk as a tea, and recently, the use of it for pasta and baking is increasing. Perilla seeds are mainly squeezed and used for food as perilla oil, and oil-pressed seed cake is rich in protein, so it is also used as livestock feed or fertilizer. When storing perilla seeds, avoid direct sunlight and store in a cool place. In addition, since perilla powder or perilla oil goes rancid very quickly, it must be kept refrigerated. If you want to distinguish domestic and Chinese products before purchasing, there is a way. Choose ones that are light in color and easy to crush. Perilla seeds produced in Korea are lighter in color than those produced in China, are softer, and are easier to crush.
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