Rich taste, great aroma, and beautiful colour, coriander leaves brighten up every dish. Coriander seeds add a tantalising flavour to your cooking. But there’s more to the coriander plant than just being a culinary delight. There are various coriander benefits that’ll leave you all surprised!
Coriander is a herb from the Apiaceae family. The flowering herb is an annual plant that completes its lifecycle from germination to producing seeds within one growing season. It is also known as Chinese parsley, dhania, or cilantro and forms part of recipes across the globe.
The coriander plant is fully edible. While coriander leaves are used as a herb, coriander seeds are dried up and used as a spice. Coriander stems are thin, slender, and flavourful. The roots of coriander plant have the most intense flavour. The coriander stem and roots is an important ingredient in Thai recipes, especially soups, sauces, and dips.
Coriander Benefits for Your Health
Coriander is an exceptional herb. It packs a unique composition of nutrients that makes every dish tasty and healthy. Listed below are science-backed coriander health benefits you must know:
1. Naturally Nutritious
Fresh coriander leaves are 92% water. Every 100 gm of fresh coriander leaves contains:
- Carbohydrates – 4 gm
- Protein – 2 gm
- Fat – 0.52 gm
- Vitamin A – 337 mcg
- Beta-Carotene – 3930 mcg
- Lutein zeaxanthin – 865 mcg
- Vitamin B1 – 0.067 mg
- Vitamin B2 – 0.162 mg
- Vitamin B3 – 1.114 mg
- Vitamin B5 – 0.57 mg
- Vitamin B6 – 0.149 mg
- Vitamin B9 – 62 mcg
- Vitamin C – 27mg
- Vitamin E – 2.5 mg
- Vitamin K – 310 mcg
- Calcium – 67 mg
- Iron – 1.77 mg
- Magnesium – 26 mg
- Manganese – 0.426 mg
- Phosphorus – 48 mg
- Potassium – 521 mg
- Sodium – 46 mg
- Zinc – 0.5 mg
Interestingly, coriander health benefits vary depending upon the part of the plant that is being consumed.
2. Promotes Healthy Vision
Coriander leaves are an important source of Vitamins A, C, and E. It also contains ample amounts of carotenoids. These micronutrients are known to boost eye health. Research shows that daily consumption of coriander leaves helps delay age-related macular degeneration (ARMD) and age-related degeneration of the retina. Parts of the coriander plant also help speed up the conjunctivitis healing process.
3. Boosts Immunity
The high amounts of Vitamins A, C and E in coriander leaves act as natural immunity boosters. Vitamin A is pronounced for its anti-inflammatory properties. It protects the epithelium and mucous integrity in the body and traps infections. Vitamin C is important for the production of white blood cells that are responsible for producing antibodies. Vitamin E protects the cell membrane from damage and perks up the immune health.
4. Helps Maintain Blood Sugar Levels
Coriander leaves contain a high amount of antioxidants. The presence of antioxidants also gives a rich bright green colour to the coriander leaves. High antioxidant content promotes enzyme activity which stimulates the secretion of insulin which in turn helps lower and stabilise the blood sugar levels.
5. Helps Protect Heart
High cholesterol level is the main reason for cardiovascular ailments. Regular intake of coriander leaves helps bring down LDL or the bad cholesterol. The herb also works to increase the levels of HDL or good cholesterol. This helps improve heart health. Furthermore, coriander juice benefits the body as it helps remove excess water and sodium from the body. This helps maintain blood pressure.
6. Promotes Healthy Skin
Coriander contains high amounts of iron along with Vitamin E and A. These micronutrients act against free radicals and can help slow down the ageing process. Coriander juice benefits oily skin by absorbing excess oil. Furthermore, the antimicrobial, antiseptic, and antifungal attributes of the coriander plant help soothe damaged skin.
7. Strengthens Bone
Coriander leaves are naturally rich in a range of minerals like calcium, manganese, magnesium, and phosphorus. These minerals are known to enrich bones and enhance bone strength. The high levels of Vitamin K in coriander help improve calcium absorption. This reduces the risk of bone fracture and osteoporosis.
8. Improves Bowel Movement
Coriander, especially coriander seeds, contains a high amount of fibre. Dietary fibre plays a crucial role in promoting digestive health. While the soluble fibre in coriander delays the digestion process, the insoluble fibre adds bulk to the stool. This improves digestive health significantly.
9. Promotes Brain Power
Research shows that coriander plant extract has anti-inflammatory properties that protect the brain cells from damage. This helps slow down age-related memory loss. It also helps improve brain power.
10. Helps Fight Infections
The coriander benefits include its high infection-fighting properties. The coriander plant contains a range of compounds that help combat bacterial, viral, and fungal infections. Dodecenal, a plant-based compound abundantly present in coriander, helps fight bacterial infections. Coriander seeds show efficacy in helping control urinary tract infections.
11. Improves Hair Quality
Coriander seeds are rich in a range of micronutrients. Vitamins B, C, and K work in tandem with other antioxidants and minerals and boost hair strength and quality. Its high antioxidant content and infection-controlling properties help manage the conditions related to hair fall, dandruff, and premature greying of the hair.
12. Improves Blood Circulation
The coriander plant is rich in copper, zinc, and iron. These minerals help in the formation of RBCs. The high iron content further facilitates the delivery of oxygen-rich blood to all organs of the body. This improves blood circulation and organ health.
13. Aids Weight Loss
Coriander is high in fibre. Also, 92% of coriander leaves are water. Coriander compounds are known to increase metabolism. As the soluble fibre in coriander delays digestion, it helps maintain blood sugar levels for a long time. This confers a satiating effect and cuts down on unwanted calorie intake which is directly linked to weight gain.
14. High Antioxidant Count
Being loaded with antioxidants, compounds that fight free radicals, coriander works to control oxidative stress in the body. High oxidative stress is linked to higher rates of cancers, heart disease, and signs of premature ageing. Coriander benefits the body by removing the threat-causing free radicals from the body. This reduces cancer risk and slows down the ageing process.
15. Helps Cut Down Inflammation
Uncontrolled inflammation is linked to several chronic ailments. Inflammation is also known to spur the risk of cancers and heart diseases. The antioxidants present in coriander help reduce organ inflammation.
16. Promotes Blood Clotting
Coriander is exceptionally rich in Vitamin K. The vitamin plays a crucial role in blood clotting as it is used by four of the 13 proteins that help in the clotting of blood. This reduces blood loss after an injury and also quickens up the wound healing process.
How to Use Coriander?
Every part of the coriander plant is edible. Therefore, it can be used in a variety of ways.
1. Coriander Leaves
Coriander leaves are used fresh. They are consumed raw and added at a post-cooking stage. The coriander leaves are finely chopped and sprinkled as a seasoning or dressing. The leaves can also be mashed along with mint leaves, onions, and tomatoes to make a tasty, tangy green chutney.
2. Coriander Seeds
Coriander seeds are typically used during cooking. They can be used whole or ground to add a unique flavour to the dish. The coriander seeds can also be crushed to separate coriander oil. Mixing coriander oil with coconut oil is a great application for hair and scalp.
3. Coriander Stems and Roots
The tender stem and roots of the coriander plant are boiled along with other vegetables to add flavour and coriander benefits to soups and curries. During preparation, they are pureed and strained. Thus, one can only feel the rich aroma and fine taste of the delicacies.
Side Effects and Precautions
Coriander is an edible plant and is fairly safe to consume even in large quantities. However, excessively large consumption of coriander can trigger an allergic reaction in some people. Symptoms include asthma, nasal swelling, hives, or swelling inside the mouth. Consumption of coriander must be limited to the following:
- People prone to allergies
- Pregnant women
- Breastfeeding mothers
- Diabetic individuals
- People on blood pressure lowering medication
It is also suggested that you avoid taking coriander at least two weeks before a planned surgery.
Conclusion
The humble herb is known to confer several health benefits. Interestingly, every part of the coriander plant – leaves, seeds, stem and roots, is packed with compounds that are exceptionally nutritious for the body. The coriander health benefits can be linked to its high vitamin, mineral, and antioxidant content. Its daily consumption helps boost immunity, promote digestion, and improve bone health. The high antioxidant value lowers heart risk, certain cancers, and premature ageing. All in all, it’s a unique herb that promises great taste and good health.
