Why is Cilantro(coriander) good for you? Learn the benefits of coriander with an in-depth guide.
We all are familiar with the aroma of Cilantro – a hugely beneficial herb that adds aroma to our dishes and boosts our health at the same time.
It has been used for centuries in traditional medicine as leaves, seeds, and essential oils for its detoxifying, bactericidal, and carminative properties.
Coriander is a herb that is native to North Africa and the East, where it’s been used for centuries.
It’s an essential culinary aromatic and common ingredient in homemade medicinal recipes. In this post, we will explore the top benefits of Cilantro and find the answer to why Cilantro (coriander) is good for you.
Nutritional Profile Of Cilantro – Detailed Breakdown
Cilantro is low in calories and fat, but it’s a good source of dietary fiber. Additionally, it’s also full of vitamins, most notably Vitamin A, Vitamin C, and Vitamin K.
Additionally, Cilantro also provides a good making of essential minerals such as potassium, magnesium, iron, and calcium.
It’s further enriched by antioxidants, particularly, beta-carotene which significantly boosts the health-promoting benefits of Cilantro.
Here’s a complete breakdown of the nutritional profile of Cilantro (Coriander);
Values per 100 grams of Cilantro
| Energy | 23 kcal |
| Protien | 2.13 g |
| Fat | 0.5 g |
| Carbohydrates | 3.7 g |
| Vitamins A | 6750 IU |
| Vitamin C | 27 mg |
| Vitamin K | 12400 IU |
| Calcium | 67 mg |
| Iron | 1.77 mg |
| Potassium | 520 mg |
| Magnesium | 26 mg |
Source – US Department of Agriculture
Top 8 Potential Benefits of Cilantro that Will Surprise You
Cilantro is a rich source of travel elements and minerals. Besides it’s rich in vitamins and carotenoids that make it invaluable medicinal herbs.
Let’s explore the top benefits of Cilantro and understand how it’s a complete food that makes our dishes delicious and our health pristine;
1. Anti-Inflammatory Properties
- Cilantro is known to have powerful Anti-inflammatory effects due to bioactive compounds like linalool, borneol, cineole, and terpineol. These compounds help reduce inflation in the body.
- Studies depicter that compounds in Cilantro inhibit inflammatory mediators like COX-2 and iNOS and help reduce the inflammation response.
- Cilantro is rich in antioxidants that reduce oxidative stress. Consequently, it helps allocate Inflammation related to oxidative stress.
2. Rich in Antioxidants
- Cilantro is rich in Vitamin C, a potent antioxidant. Vitamin C is known to negate the effects of free radicals protecting cells from oxidative damage.
- Cilantro also contains ample amounts of beta-carotene, another powerful antioxidant. It helps neutralize oxidative stress and improve various health aspects like vision and skin health.
- Cilantro also packs flavonoids, particularly, quercetin. These compounds further strengthen the antioxidant properties of Cilantro and contribute to overall health.
3. Boost Digestion
- Cilantro is a good source of dietary fiber which promotes gut health and facilitates healthy bowel movements.
- Compounds in Cilantro aid the detoxification process. This cleansing effect supports the digestive system and neutralizes digestive ailments like heartburn, gas, bloating, etc.
- Cilantro’s anti-inflammatory properties reduce digestive tract inflammation. This can help combat digestive diseases like Irritable Bowel Syndrome.
4. Improve Heart Health
- Cilantro can reduce cholesterol in the body and promote healthy heart
- Cilantro’s anti-oxidation properties help negate oxidative stress which is associated with cardiovascular diseases. Antioxidants in Cilantro could protect blood vessels from damage caused by free radicals, thus supporting heart health.
- Cilantro is full of Vitamin K, a potent coagulation agent that is known to reduce the risk of arterial calcification. It may help prevent coronary artery disease and keep the heart in good shape.
5. Promote Detoxification
- Cilantro supports heavy metal chelation. It contains compounds that bind with heavy metals like mercury, lead, and aluminum. This binding process could support the expulsion of these metals from the body.
- Cilantro also stimulates the Liver, an essential organ for detoxification. It enhances the Liver’s ability to metabolize and eliminate toxins from the body.
- Cilantro also has diuretic properties which could support kidney function. It could aid in the elimination of toxins via urine and promote detoxification.
6. Regulate Blood Sugar
- Cilantro combats oxidative stress which is associated with insulin resistance and inflammation. By reducing oxidative stress, Cilantro could help regulate Blood sugar levels.
- Some studies also suggest that Cilantro boosts insulin sensitivity. Enhanced insulin sensitivity could help cells better respond to insulin thus helping with effective regulation of blood sugar.
7. Support Immune System
- The high Vitamin C content in Cilantro strengthens its antioxidant properties which boost the immune system.
- Cilantro contains Vitamin A which is vital to maintain good health of the mucosal surface in the respiratory and digestive system. Healthy mucosal barriers prevent the entry of pathogens and support the Immune system against infection.
8. Alleviate Insomnia
- Cilantro is known to have a calming effect that soothes the body and helps with sleep. Taking herbal tea with Cilantro leaves could support relaxation and help combat insomnia.
- Cilantro is full of magnesium, an element that is known to have muscle relaxation effects. Besides, magnesium also helps regulate neurotransmitters thus improving sleep quality.
Are there any contraindications to using cilantro?
Cilantro or Coriander is generally safe for consumption and is well tolerated by most of the population. However, in rare cases, it could create issues in some individuals. There are a few contraindications to Cilantro that you need to be aware of before incorporating it into your diet;
- Cilantro can cause allergic reactions in some people, especially those who are already allergic to spices or plants belonging to the Apiaceae family.
- During pregnancy, women should be cautious while adding Cilantro to their food items. While it’s mostly safe, it’s advisable to consult a doctor first.
- Due to the high Vitamin K content of Cilantro, people suffering from blood clotting disorders should avoid Cilantro. Similarly, people on blood thinning agents should also limit Cilantro intake because Vitamin K is a potent coagulating agent and may interact with the action of the medications.
Conclusion
Cilantro is chock full of essential nutrients and is quite effective in remedying general ailments. It’s a versatile herb with applications in a wide variety of ailments and health conditions.
However, as with any other dietary consideration moderation is the key. If you have any specific health condition or concern, it’s better to consult your healthcare provider before adding Cilantro to your diet.
References:
- Elmas, L., et al. (2019). The determination of the potential anticancer effects of Coriandrum sativum in PC-3 and LNCaP prostate cancer cell lines [Abstract].
https://www.ncbi.nlm.nih.gov/pubmed/30417420 - de Almeida Freires, I., et al. (2014). Coriandrum sativum L. (coriander) essential oil: Antifungal activity and mode of action on Candida spp., and molecular targets affected in human whole-genome expression.
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0099086 - Atanassova M., Scandar S., Zadra C., Marcotullio M.C. Coriander (Coriandrum Sativum) Polyphenols and Their Nutraceutical Value against Obesity and Metabolic Syndrome. Molecules. 2023;28:4187. doi: 10.3390/MOLECULES28104187. –
https://pubmed.ncbi.nlm.nih.gov/37241925/
