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10 Health Benefits of Cilantro, Nutrition Profile, and Recipes
Specialty: Clinical Nutrition
Girlene is a registered dietitian in New Jersey, USA. She graduated with a Bachelor of Science in Nutrition and completed a 1200-hour dietetic internship from Rutgers University, where she learned Clinical Nutrition. Girlene has experience ... more
Presentation is important whether it is a business proposal or a culinary masterpiece. Dont you think so? And what is one of the most common ingredients used to garnish and present a dish? Yes, its cilantro. This wonder herb not only has the power to enhance the flavor and feel of a dish, but it can also benefit your health in various ways. Read on to know more.
What Is Cilantro?
A member of the Apiaceae or Umbelliferae family, cilantro (Coriandrum sativum) is an herb that is popularly known by its Spanish name. This fab ingredient has different names in different parts of the world coriander, Chinese parsley, dhaniya, coriandolo, kusthumbari, and so on. Which is a testimony to the fact that it is a global culinary sensation.
Cilantros origins were traced to southern Europe and the Mediterranean. It is one of the oldest spices in history that has been used for 7000 years (1). There should be some logic behind its use for over 70 centuries, dont you think?
Cilantro is full of nutrients and has a multitude of uses and benefits. Heres a list of all the favors it does for you and your health.
10 Amazing Benefits Of Adding Cilantro To Your Diet
1. Prevents Tumor Formation And Growth
The active compounds in cilantro, like phthalides and terpenoids, induce the production of specific enzymes. These convert the tumor-causing ions and compounds into less toxic forms. This activity stops tumor formation and growth (2).
2. Detoxifies Your Body
Cilantro has one of the best biochemical profiles amongst herbs that can rejuvenate your body. The terpenoids, polyacetylenes, and carotenoids scavenge the harmful free radicals and reactive oxygen species in the blood. One glass of cilantro crush will flush out all the toxins from your body.
3. Is A Natural Painkiller And Anti-inflammatory Agent
Cilantro seeds (also called coriander) possess analgesic activity. They reduce pain by acting on the central pain receptors. Linalool is the active compound that gives cilantro this property (3).
4. Aids Digestion Cures Stomach Cramps
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According to traditional scholars, coriander prevents the rising of harmful gases from the stomach to the brain. Modern medicine has found that cilantro and its oil can be used as carminatives (4).
5. Helps In Weight Loss
According to Ayurveda, coriander seed decoction reduces blood lipid levels. The sterols present in the seeds and leaves inhibit the absorption of dietary cholesterol, thereby preventing weight gain (5).
6. Has Anti-diabetic Properties
Traditional medicine in Jordan, Morocco, Persia, and Saudi Arabia used cilantro leaves for treating diabetes. The leaves contain higher levels of potent anti- inflammatory flavonols like quercetin, tannins, and sterols, which give the anti-diabetic nature to this herb.(6)
7. Treats Urinary Tract Infections(UTIs) Improves Kidney Functioning
Dealing with UTI gets much easier when you have coriander seeds in your kitchen. These seeds enhance the urine filtration rate of kidneys, leading to quicker urine generation. This reduces water retention in the body. Also, your body gets rid of all the toxins and microbes, keeping the urinary system clean.
8. Works Wonders For Your Skin
Cilantro is known for its antioxidant properties. The leaves and coriander seeds contain terpenoids, sterols, polyphenols, aromatic acids, and carotenoids, which scavenge the free radicals and heavy metals and manage oxidative stress in your body.
Essential oils or extracts of cilantro can cure bacterial or fungal infections of the skin (including pimples and acne) by purifying your blood.
9. Boosts Memory Power And Brain Functioning
A combination of the antioxidative, anti-inflammatory, and cholesterol-lowering activities of this wonder herb bring about this effect on the brain. The neurons get less exposed to oxidative stress, resulting in a better lifespan, leading to better memory.
This cognitive effect of cilantro on memory and the nervous system is being applied to manage patients with Alzheimers disease.
10. Is An Antibacterial, Antifungal, And Anthelmintic Agent
Apart from doing all the good to your body, cilantro and coriander seeds have antibacterial and antifungal properties. Thanks to the bioactive compounds, cilantro can also kill parasites in your body (anthelmintic).
This property is exploited not only in medicine but is also applied to food preservation and preventing spoilage (3). That means you can store meat, fish, grain, vegetables, etc. with some coriander seeds or suitable extracts for extended periods.
But what gives cilantro these characteristic properties? Lets find out.
Nutritional Profile Of Cilantro
The bioactive compounds are responsible for each of the benefits of cilantro. Heres a glance at its nutritional profile:
Cilantro has high levels of vitamins A and K along with sodium. If you need supplementation for folic acid or folate, consider adding more cilantro to your diet in the form of fresh leaves or dried since cilantro contains folate.
Facts For You
This is why I love this herb. You can have it in any form and get the maximum benefits be it a juice, a sauce, a garnish, a dip, in a cooler, or as medicine.
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Anything that I cook should be quick, tasty, healthy, filling, refreshing, and relatable. Below, Im going to share a few of my comfort food recipes with cilantro. You are so going to love them!
Lets Make It!
I have made all of these and wished to have more of cilantro in a day. As per the nutrition data, you are allowed to eat about one-fourth cup per day. It has almost zero calories and no fat.
Effects Of Cilantro Overdose
1. Interacts With Heavy Metals
Cilantro has chelation effects on the heavy metal ions in your body. The bioactive components interact with mercury, cadmium, tin, and lead and mobilize them causing their excretion (5).
Any implants (dental, splints, or fracture supports) made of these metals will get eroded if you overeat cilantro.
2. Might Cause Photosensitivity
Some studies suggest that cilantro and coriander seeds can cause photosensitivity. Your skin becomes very sensitive and almost allergic to sun rays. The exact mechanism of how this works is still not well-studied.
Cilantro is a green herb with a distinct flavor and aroma. This aromatic condiment has a rich nutritional profile. Cilantros benefits can be attributed to its active compounds like potent antioxidants, dietary fiber, vitamins, and minerals. In addition, the herb is good for detoxification, aids digestion, and may support kidney function. It also has been shown to aid diabetes treatment. However, excess consumption may cause negative chemical interactions in your body or make you more sensitive to light. If you experience any side effects, limit your consumption and seek medical advice.
Frequently Asked Questions
How is parsley different from cilantro?
Parsley and cilantro belong to the same family and look similar. However, when you closely examine, parsley leaves have pointed ends, whereas cilantro leaves have curled ends.
In terms of flavor, cilantro is stronger than parsley. Also, the seeds of cilantro, called coriander, are more aromatic and are commonly used in cooking. Parsley seeds have not been used as much.
How to store cilantro for a longer time?
Fill a small jar or glass partially with water. Place the stem ends in the jar. This way, you can store them at room temperature or in the refrigerator.
If you are storing in the refrigerator, cover the leaves of the submerged cilantro with a loose, plastic bag. The leaves will not wilt and stay fresh for about two weeks. Change the water when it gets dirty for better results.
In what forms can you eat cilantro?
You can add the stems and leaves of cilantro to salads, sides, and main courses as garnish. You can grind cilantro to make pesto and dips and add it to juices or coolers. Dried cilantro and coriander seeds can be used in spice mixes too.
Cilantro tincture is used as a part of medical formulations. It is used in combination with other herbs to cure indigestion, respiratory troubles, heavy metal poisoning, bacterial infections, diabetes, and vitamin K deficiency.