Perilla Uses and Plant Monograph
With flavors that suggest mint, coriander, cinnamon, anise, basil, citrus, or clove, perilla is a plant with personality. This unique herb’s attractive leaves, distinctive flavors, and healing benefits have earned it a treasured place in many gardens, kitchens, and medicine cabinets.
Perilla is native to the Himalayas, India, Myanmar, and China. In China, people have celebrated its healing gifts since at least 500 CE, when Tao Hongjing recorded the use of leaves and seeds in Ming Yi Bie Lu (Records of Renowned Physicians). The Chinese name for perilla, su, translates to ”comforting, which implies that the herb comforts our bodies and promotes the circulation of blood and qi [vital energy].”1
Both the leaves and seeds are widely cultivated for food, medicine, and oil in Asian countries including China, India, Japan, South Korea, and Vietnam. In many cultures perilla is a prime example of food as medicine. I grew up eating tía tô, the Vietnamese variety of perilla, in soups and rice porridge, summer rolls and salads. Some of my strongest childhood memories are of sitting amongst the tía tô in my father’s garden, captivated by the herb’s heady scent and alluring green and purple leaves.
Later I became enamored of shiso – Japanese perilla – and the wonderful flavors it would bring to onigiri (rice balls) or mochi (rice cakes). And then, when I met my partner and his mother, they introduced me to the Korean variety of perilla, and kkaennip kimchi quickly became on of my favorite foods. Today, perillas are some of the most beloved plants in our garden, gracing us with the medicine of our ancestors.
Besides food and medicine, perilla is also a popular ornamental plant. After being introduced to the United States in the mid-nineteenth century, perilla quickly escaped from gardens and became a naturalized weed in the eastern US and Canada, where it may be found growing in disturbed areas, fields, pastures, woodlands, and along roadsides and streams. It’s especially prevalent in the Ozarks, where people call it ”rattlesnake weed” because of the sound made by the dry seed stalks.
Perilla Uses & Plant Profile Summary:
- Botanical Name: Perilla frutescens, P. f. var. crispa, P. f. var. frutescens, and other varieties
- Other Common Names: beefsteak plant, Chinese basil, perilla mint, purple mint, rattlesnake weed, shiso, wild basil, wild coleus, wild sesame; Chinese: bai su, zi su; Hindi: bhangjeera; Japanese: akajiso, aojiso, egoma, hojiso, oba, shiso; Korean: chajogi, deulkkae, kkaennip, soyeop; Laotian: nga chan; Nepalese: silam; Thai: nga mon; Vietnamese: tía tô
- Family: Lamiaceae (mint)
- Parts Used: leaves, stems, seeds
- Energetics: warming
- Taste: pungent
- Plant Properties: analgesic, antiallergic, antiemetic, antimicrobial, antioxidant, antiseptic, antispasmodic, carminative, diaphoretic, inflammatory modulator, sedative, stimulating expectorant
- Plant Uses: allergies, asthma, bronchitis, cold and flu, constipation, cough, depression, dyspnea, excessive phlegm, fever, food, headache, indigestion, lung ailments, sinus congestion, mastitis, morning sickness, nausea, seafood poisoning, skincare, snakebite
- Plant Preparations: essential oil, food, poultice, powder, seed oil, tea, tincture
Types of Perilla
Botanists generally recognize two distinct varieties of perilla:
Perilla frutescens var. frutescens (photo above) is typically larger in size and cultivated for its seeds and seed oil, which are used in food, medicine, and woodcrafts. The leaves are also eaten as an herb/vegetable in Korea.
Perilla frutescens var. crispa (photo below) is smaller with frilly leaves. The leaves are eaten as a culinary herb/vegetable and the leaves and seeds are used for medicine.2
In North America, Pf. var. frutescens is more widely naturalized, but Pf. var. crispa is more common in New England.3
Besides these two main varieties, there are weedy forms and hybrids, and sorting out perilla taxonomy can be quite confusing.4 5 To add further diversity, perilla also comes in different colors: green, purple, and bicolored.
Medicinal Properties and Energetics
Perilla is a pungent and mildly warming plant with a long history of use for food and medicine. The leaves and/or seeds have been used to modulate inflammation, aid digestion, relieve symptoms of colds and allergies, and more.
Because there are many types of perilla, when working with it for food or medicine, it’s a good idea to use your own sense of taste and energetics to determine which one(s) you enjoy or which may offer the most potent medicine.
Nutrition
Perilla contains fat, protein, vitamins, minerals, and phytochemicals.6 Similar to spinach, perilla leaves are a good source of carotenoids such as lutein.7 Lutein is an antioxidant associated with benefits for eye health, prevention of age-related macular disease, decreasing risk of cancer, and improving heart health.8
Perilla seeds and their oil are a rich plant-based source of omega-3 fatty acids, specifically alpha-linolenic acid. These ”good” fats are associated with the reduction of inflammation and prevention of heart disease, cancer, and rheumatoid arthritis, among other conditions.9
Perilla seeds also contain phenolic compounds (such as rosmarinic acid), flavonoids (such as luteolin), and anthocyanins known for their antioxidant properties. Rosmarinic acid has anti-inflammatory effects and can decrease allergy symptoms.10 11
Digestion and Nausea
In China and Japan, perilla leaf has traditionally been used as an antidote to fish and crab poisoning by relieving symptoms like abdominal pain, vomiting, and diarrhea.12 It may be combined with other herbs such as fresh ginger.13 One suggested remedy is ”a strong tea of two ounces of dried leaves combined with three large slices of ginger, drunk frequently.”14 The leaves are also sometimes served with seafood to help prevent allergic reactions.15
Morning sickness is another application for perilla. The leaf and stem are used in Traditional Chinese Medicine (TCM) to treat ”the vomiting, pectoral distress, nausea, and lower abdominal pain experienced during pregnancy.” A recommended tea contains 4–9 g of perilla stalk with citrus rind and cardamom.16
Other traditional uses include indigestion and constipation. In Chinese medicine, the seeds are said to ”moisten the intestines to promote defecation.” Between 3-10 g of the seeds can be decocted with water, cooked into porridge, or powdered and made into pills.17 For feelings of uncomfortable fullness after eating, I find that the leaves can be used in a similar manner to how one might nibble on a sprig of peppermint or make a cup of peppermint tea, although the effect can be milder.
Perilla’s use for digestion was examined in a double-blind, randomized, placebo-controlled study. Fifty subjects with gastrointestinal discomfort and reduced bowel movements were given a Perilla frutescens extract or placebo over four weeks. Results showed that the perilla extract significantly improved all GI discomfort symptoms such as bloating, passage of gas, GI rumbling, feeling of fullness, and abdominal discomfort.18
Cold and Flu
In Vietnamese culture, perilla is traditionally eaten in rice porridge when someone is coming down with a cold or flu.19 As a warming diaphoretic, the leaf can be used when someone has a fever accompanied by chills or an aversion to cold.20 In TCM it is typically combined with other herbs such as ginger.21 Perilla is also indicated for colds when there is nasal congestion and a productive cough with bronchial phlegm22 (see more below).
Respiratory Ailments
Perilla is used in TCM for treating lung and respiratory ailments. For example, the leaf is used to alleviate coughs and asthma, and the seed is used to treat dyspnea (labored breathing), asthmatic coughs, and excessive phlegm. It is rarely employed as a standalone herb, however, and is combined in formulas with other herbs.23
In a clinical study of chronic bronchitis, participants were given an infusion of 10 parts dried perilla leaf to 1 part dried ginger root for a ten-day course of treatment, with three days of rest between courses of treatment. In 554 cases, 27.2 percent showed marked improvement, 38.6 percent showed some improvement, and 23 percent showed no improvement, with only minor side effects.24
In a study of patients with asthma, dietary supplementation with perilla seed oil was found to inhibit the generation of leukotrienes (inflammatory chemicals). In addition, patients had significantly decreased serum levels of total cholesterol, low-density lipoprotein (LDL) cholesterol, and phospholipid.25 In another small study, five patients with bronchial asthma were given 15 g of perilla seed oil daily as a salad dressing or mayonnaise. Within two weeks, symptoms improved in all patients.26
Allergies
Japanese, Chinese, and Finnish scientists have studied perilla’s ability to relieve allergy symptoms associated with hay fever and atopic dermatitis. Perilla leaf extracts, perilla drinks, and topical products made with perilla seed oil have shown promise in clinical trials and patient self-evaluation. Adults and children have experienced varying degrees of relief from sneezing, runny nose, and skin itching without the side effects associated with some other allergy medications.2728
In another randomized, double-blind study, patients with mild seasonal allergic rhinoconjunctivitis were treated for 21 days with extract of Perilla frutescens enriched for rosmarinic acid. Patients that received the perilla had a significant increase in responder rates for itchy nose, watery eyes, itchy eyes, and total symptoms, with no adverse effects.29
How to Identify
Ecological Connections
Perilla flowers are self-pollinating but the nectar can attract bees, butterflies, and other insects. It is considered an important bee plant in the Uttarakhand Himalayan region.30
How to Harvest
Harvest perilla throughout the growing season. For leaves, it’s best to harvest before the plant flowers. Using your fingers, pruning shears, or scissors, pinch off the top few inches of growth, just above a leaf node. Frequently pruning the tips can encourage bushier growth.
If you want seeds for consumption or sowing, let the plant flower and then harvest the seeds when they are mature.
Gardening Tips
Perilla is a warm weather annual. It prefers full sun to partial shade and fertile, well-drained, moist soil. In dry climates, it may prefer the humidity of a greenhouse. For years I struggled to grow perilla in my Southern California garden. Now I grow it alongside other Vietnamese herbs in a small cold frame greenhouse, where it thrives!
Different varieties of perilla seeds are available from companies like Kitazawa Seed Company, TrueLove Seeds, and Johnny’s Selected Seeds. To improve germination, soak the seeds for up to 24 hours before sowing. Seeds need light to germinate and emerge in about 14 days.
Perilla is also easy to grow from cuttings. Look for bunches of fresh herbs in the produce section of Asian grocery stores. I’ve often rooted sprigs of tía tô that I brought home from Vietnamese restaurants.
Plants will readily self-seed and can become invasive, so be mindful of unintended spread in gardens or native ecosystems. Remove flower heads before they go to seed, or consider growing in containers.
Where to Buy
In addition to growing or wildcrafting perilla, you can find fresh leaves in the produce section of many Japanese, Korean, and Vietnamese grocery stores. The seeds can often be found on Korean market shelves near the sesame seeds. Perilla seed oil can also be found in Korean markets. Chinese herb shops carry dried leaves (zi su ye), stems (zi su gang), and seeds (zi su zi).
Using Perilla Leaves
Perilla leaves may be eaten raw, cooked, or preserved, and they can add a distinctive flavor and color to salads, soups, wrapped foods, pickles, and more. I often chiffonade or thinly slice perilla leaves to scatter over summer foods like sliced tomatoes, fruit salads, and cold noodle salads. Perilla microgreens are also popular with many chefs.
Purple perilla leaves can be used to make beautiful and refreshing beverages; see this recipe for Shiso Vinegar, for example. Green perilla leaves may be incorporated into pestos and other herby sauces.
In Vietnamese cuisine, the common variety of perilla (tía tô) is bicolored green and purple. I grew eating it in soups and summer rolls and alongside other fresh herbs to tuck into lettuce wraps of grilled proteins or savory crêpes (bánh xèo). It’s also used in seafood and cold noodle dishes.
In Korean cuisine, the most common type of perilla (kkaennip or ”wild sesame leaf”) has large, broad leaves and a bold flavor. The leaves are used as wraps (ssam) for grilled meats and they are added to stews and other dishes. Marinated and pickled leaves (kkaennip jangajji and kkaennip kimchi) are delicious wrapped around bites of rice.
In Japanese cuisine, cooks may serve frilly green shiso leaves (aojiso or oba) in salads, as a garnish for sashimi, and battered and fried as tempura. Purple shiso leaves (akajiso) are often used to color drinks and pickles. Bicolored perilla flower buds (hojiso) may be salted, pickled, and used as garnish.
In the Hunan province of China, perilla leaves are used in fish dishes and pan-fried with cucumbers.
Dried perilla leaves can be used to make tea. They can also be crumbled into furikake (Japanese rice seasoning; similar to this Sea Zest recipe) and then sprinkled on rice, vegetables, or other foods. A tasty way to preserve purple shiso leaves is to first use them to color umeboshi (pickled plums), and then dry the leftover, seasoned leaves for furikake.
In the Himalayan region of Uttarakhand, India, perilla (bhangjeera) leaves are cooked as a vegetable and used to make tea. In the Khasi region, people boil young perilla shoots and flowering tops and eat them with soups and rice.
In the Ozarks, where perilla is a common weed, it has been used to flavor homemade sausage and beverages like sarsaparilla.
Using Perilla Seeds
Roasted perilla seeds have an earthy, nutty taste. I like to sprinkle them on salads and grain bowls similar to how one might use sesame seeds.
In Korean cuisine, whole or ground roasted perilla seeds (deulkkae) are added to soups, stews, vegetable dishes, and drinks. Perilla seed oil is used in dressings, dipping sauces, vegetables, and other dishes in Korean and Japan.
People also incorporate perilla seeds into vegetable, meat, and fish dishes in India. In Uttarakhand, roasted and ground perilla (bhangjeera) seeds are used to flavor chutneys. The seed oil is also used for food, medicine, and infant massage.31
Immature shiso seeds are used in Japanese cuisine, where they are salted to make a delightful accompaniment to rice.
Recommended Amounts
Recommended therapeutic amounts are as follows:
- Dried leaf: 3–9 g32
- Stem: 4.5–9 g33
- Seeds (powdered, decocted): 3–10 g34
Special Considerations
- Some people may experience contact dermatitis from prolonged handling of perilla.35
- Perilla can be toxic to cows and sheep, causing respiratory failure.36
Footnotes
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