🌿 Shiso (Perilla)

Overview

Shiso (Perilla frutescens), also called perilla leaf or Japanese basil, is an aromatic herb in the mint family with distinctive serrated leaves. Available in green (aojiso) and red/purple (akajiso) varieties, shiso is essential to Japanese cuisine and rich in plant-based omega-3 fatty acids and rosmarinic acid. The flavor is complex—minty, basil-like, with hints of anise and cinnamon.

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Key nutrition highlights

• Omega-3 (ALA): exceptionally high in alpha-linolenic acid, a plant-based omega-3 fatty acid.
• Rosmarinic acid: potent polyphenol with antioxidant and anti-inflammatory properties.
• Vitamin A: very rich in beta-carotene (approximately 11,000 IU per 100g).
• Vitamin C: good source supporting immune function.
• Calcium and iron: provides minerals for bone and blood health.
• Luteolin and apigenin: flavonoids with antioxidant effects.

Tip: Green shiso is used for fresh eating; red/purple shiso is used for pickling (umeboshi), coloring, and has higher anthocyanin content.

Common benefits people look for

• Omega-3 fatty acid support (plant-based ALA)
• Anti-inflammatory and allergy support (rosmarinic acid)
• Antioxidant protection
• Respiratory wellness (traditional use)
• Digestive health support
• Immune system support

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

• Sushi and sashimi: fresh green shiso leaves as aromatic garnish or wrapper.
• Tempura: whole leaves deep-fried in light batter.
• Salads: torn fresh leaves added to Japanese or fusion salads.
• Pickles: red shiso used to pickle umeboshi (Japanese plums) and color them deep red.
• Rice dishes: chopped and mixed into rice, onigiri, or furikake seasoning.
• Tea: dried leaves steeped for aromatic, medicinal tea.

Storage: Wrap fresh shiso in damp paper towel, refrigerate for up to 1 week. Grows easily at home in warm weather.