Benefits of Eating Cilantro
Cilantro, which is also known as coriander, is a flat-leafed herb, which looks similar to parsley. It is sometimes called “Chinese parsley.” It’s naming depends on several factors, primarily where you are located. In North America, the leaves are typically called “cilantro” while its seeds are often dried and referred to as “coriander.” However, in much of the rest of the world, the plant itself is called coriander while the dried seeds are known as “coriander seeds.”[i]
Whatever you call them, both the leaves and the seeds are commonly used in recipes all around the world. All parts of the plant are edible, however usually fresh leaves and dried seeds are the most frequently used parts in cooking.
The leaves taste different from the seeds, and thus they’re used in different ways and in different recipes. The nutritional value of the leaves differs from the nutrition found in the seeds as well.
Cilantro Nutrition Facts
In general, cilantro leaves have much higher vitamin levels, while the seeds contain more minerals[ii].
Cilantro leaves contain good amounts of vitamin K, which is important for bone health. In fact, just a quarter cup of raw cilantro provides 16% of the daily recommended value of vitamin K[iii]. It also contains vitamin A and vitamin C, which are both important for immune function.
There are also antioxidants in cilantro, which help your body slow down or stop cell damage. Plus, cilantro has antimicrobial properties, which means that it can help eliminate bacteria or viruses.
Coriander seeds are rich in dietary fiber and are also an excellent source of minerals like iron, copper, calcium, potassium, manganese, zinc, and magnesium[iv]. Dietary fiber is essential for a healthy diet as it improves bowel health and helps control blood sugar and cholesterol levels[v].
Iron helps your body in many ways by helping your body produce hemoglobin, which carries oxygen from your lungs to the rest of your body[vi]. Copper helps keep nerve cells and your immune system healthy while also helping to form collagen, which is a key aspect of bone, skin, and connective tissue[vii].
Calcium is used to strengthen your bones, while also helping to support your heart, muscles, and nerves[viii]. Potassium also helps support your heart and nerves, while being essential for all your body’s functions[ix]. Manganese helps your body form connective issue while also being necessary for normal brain function[x].
Zinc plays a key role in skin health, immune function, and cell growth[xi], while magnesium helps control blood sugar levels and keep your heart rhythm steady[xii].
The Health Benefits of Cilantro
There are many health benefits to eating cilantro leaves and coriander seeds. Cilantro contains dodecenal, which is an antimicrobial compound that could help protect your body against infections and illnesses caused by tainted food[xiii]. It has also been found to help reduce anxiety, though this has only been studied in animals. However, cilantro can help improve brain health and one study showed that cilantro extract can reduce seizure attacks and prevent nerve-cell damage in rats[xiv].
In addition, cilantro leaves can help you control your weight. This is because they are very low in calories and are a great way to add flavour to your foods without adding additional fat, salt, or calories[xv].
Coriander, on the other hand, can help improve heart health, brain health, and improve digestion and gut health[xvi]. It also contains antioxidants, which help remove toxins from your body, reducing your risk of certain cancers[xvii]. Antioxidants also help reduce the visible signs of aging.
Who Shouldn’t Eat Cilantro?
Have you ever heard that, for some people, cilantro tastes like soap? It’s true! For about 4 to 14 percent of the population, cilantro has a bitter and soapy taste[xviii]. Why? It’s because of a common smell-receptor gene cluster called OR6A2[xix].
How to Eat Cilantro
Cilantro leaves and coriander seeds are used in many different recipes, from soups and salads to sauces and dips.
Combining cilantro or coriander with other foods not only adds flavour to the dish, but it also helps enrich and balance the nutrition of the mean. For instance, beans are a very good choice, as well as tofu. These meals don’t just taste great, but eating these foods together can increase your consumption of consume dietary fiber, protein, and overall nutrition. Combining cilantro or coriander with tomatoes is also a popular choice, and many recip
References:
[i]“ What’s the Difference Between Cilantro and Coriander?” Food and Wine. Retrieved 5 December 2024. https://www.foodandwine.com/cilantro-vs-coriander-8660889
[ii] “Cilantro vs Coriander: What's the Difference?” Healthline. Retrieved 5 December 2024. https://www.healthline.com/nutrition/cilantro-vs-coriander
[iii] “5 Health Benefits of Cilantro (Coriander)” Health.com. Retrieved 5 December 2024. https://www.health.com/nutrition/cilantro-benefits
[iv] “Coriander seeds Nutrition facts” Nutrition and You. Retrieved 5 December 2024. https://www.nutrition-and-you.com/coriander-seeds.html
[v] “Dietary fiber: Essential for a healthy diet” Mayo Clinic. Retrieved 5 December 2024. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
[vi] “What Iron Does for Your Body” Cleveland Clinic. Retrieved 5 December 2024. https://health.clevelandclinic.org/iron
[vii] “Copper” Mount Sinai. Retrieved 5 December 2024. https://www.mountsinai.org/health-library/supplement/copper
[viii] “Calcium and calcium supplements: Achieving the right balance” Mayo Clinic. Retrieved 5 December 2024. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
[ix] “Potassium and your health” Health Direct. Retrieved 5 December 2024. https://www.healthdirect.gov.au/potassium
[x] “Manganese” Mount Sinai. Retrieved 5 December 2024. https://www.mountsinai.org/health-library/supplement/manganese
[xi] “Zinc: Everything You Need to Know” Healthline. Retrieved 5 December 2024. https://www.healthline.com/nutrition/zinc
[xii] “Magnesium” WebMD. Retrieved 5 December 2024. https://www.webmd.com/diet/supplement-guide-magnesium
[xiii] “Health Benefits of Cilantro” WebMD. Retrieved 5 December 2024. https://www.webmd.com/diet/health-benefits-cilantro
[xiv] “Preventive effect of Coriandrum sativum on neuronal damages in pentylentetrazole-induced seizure in rats” National Library of Medicine. Retrieved 5 December 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC5355817/
[xv] “5 Health Benefits of Cilantro (Coriander)” Health.com. Retrieved 5 December 2024. https://www.health.com/nutrition/cilantro-benefits
[xvi] “8 Surprising Health Benefits of Coriander” Healthline. Retrieved 5 December 2024. https://www.healthline.com/nutrition/coriander-benefits
[xvii] “Health Benefits of Coriander” WebMD. Retrieved 5 December 2024. https://www.webmd.com/diet/health-benefits-coriander
[xviii] “Why Does Cilantro Taste Like Soap to Some People?” Eating Well. Retrieved 5 December 2024. https://www.eatingwell.com/article/8068382/why-cilantro-taste-like-soap/
[xix] “Why Do Some People Think Cilantro Tastes Like Soap?” All Recipes. Retrieved 5 December 2024. https://www.allrecipes.com/article/why-does-cilantro-taste-like-soap/
Comentarios