Perilla — often called shiso in Japan or kkaennip in Korea — is a leafy herb with a strong, minty-anise flavor. You’ll find green and red varieties. The leaves, seeds and oil all work differently in the kitchen and for health. This quick guide shows how to cook with perilla, what benefits people use it for, and the safety points you should know.
Fresh leaves: Use them raw as wraps for rice and meat, slice into salads, or layer into sushi. The leaves are sturdy, so they hold up well when pan-fried or lightly grilled.
Pickled or preserved: Red shiso is commonly used to color and flavor pickles and umeboshi-style dishes. Quick-pickle sliced leaves in rice vinegar, sugar and a pinch of salt for a bright, tangy condiment.
Seeds and oil: Toasted perilla seeds add a nutty crunch to rice bowls and slaws. Perilla seed oil has a deep, nutty flavor and works as a finishing oil — drizzle it over steamed vegetables or cold noodles. Don’t use perilla oil for high-heat frying; it’s best raw or added at the end to keep the flavor and nutrients.
Simple tea: Steep a handful of fresh leaves for 5–7 minutes in hot water for a calming herbal tea. Sweeten lightly if you like.
What people use it for: Perilla seed oil is rich in alpha-linolenic acid (ALA), an omega-3 fat found in plants. Many use perilla for seasonal allergy support, cooking, or as a plant-based omega-3 source. The leaves are also used for their antioxidant-rich flavor in dishes.
Choose quality: Buy cold-pressed perilla oil and keep it in a dark bottle in the fridge. ALA oils can go rancid, so check smell and discard if it smells off. For leaves, pick firm, brightly colored ones and rinse gently before use.
Safety and interactions: If you take blood thinners or are pregnant, talk with your doctor before using high doses of perilla oil or supplements. Some people experience contact dermatitis when touching leaves — try gloves if you get skin irritation. Start with small food amounts if you’ve never tried it.
Growing tip: Perilla grows easily from seed in warm weather. It prefers part sun and regular watering. Pinch back tips to keep it bushy and harvest leaves as needed.
Where to buy: Look for fresh leaves at Asian markets or farmers’ markets. Perilla seed oil and seeds are available online and in health-food stores. If buying supplements, choose brands with third-party testing for purity.
Quick idea to try: Wrap grilled fish with a fresh perilla leaf and a squeeze of lemon. The leaf adds an instant lift without extra seasoning.
Perilla is flavorful, versatile, and easy to add to meals. Use it fresh for bright flavor, seeds for texture, and oil as a finishing touch. Keep portion sizes small when trying supplements and check with a healthcare pro if you have medical concerns.
Perilla has exploded in popularity as a natural health booster, thanks to its rich stash of omega-3s, rare antioxidants, and anti-allergy compounds. This article digs deep into why perilla should top every health enthusiast’s supplement arsenal, highlighting its nutritional punch, practical uses, safety tips, and ways to make the most out of this underrated herb. Expect real-life advice, lesser-known facts, and strategies that fit any healthy lifestyle. Want next-level immune support and heart health? Give perilla a try.