Live Longer Habits

Coriander (Coriandrum sativum), commonly known as cilantro, is an annual herb belonging to the Apiaceae family. All parts of the plant are edible, but the fresh leaves and dried seeds are most commonly used in culinary applications. Coriander is related to other herbs and vegetables such as parsley, carrots, and celery.

 The fresh leaves are composed of approximately 92% water, 4% carbohydrates, 2% protein, and less than 1% fat. The nutritional composition of coriander seeds differs significantly from that of the leaves. In a 100-gram serving, coriander leaves are particularly rich in vitamins A, C, and K, as well as providing moderate amounts of dietary minerals. In contrast, coriander seeds contain lower levels of vitamins but are rich in dietary-fiber, calcium, selenium, iron, magnesium, and manganese. 

Coriander offers various health benefits due to its antioxidant properties and culinary versatility. Research suggests it may help lower blood sugar levels, combat infections, and support heart, brain, skin, and digestive health. 

Blood Sugar Management

High blood sugar is a significant risk factor for type 2 diabetes. Animal studies indicate that coriander seeds may lower blood sugar by enhancing enzyme activity that helps eliminate sugar from the bloodstream. Caution is advised for individuals with low blood sugar or those on diabetes medication due to coriander's potent effects. 

Antioxidant Properties

Coriander contains several antioxidants that protect against cellular damage from free radicals. These antioxidants, including terpinene, quercetin, and tocopherols, may possess anti-inflammatory and immune-boosting effects, with some studies suggesting potential anticancer properties. 

Heart Health

Coriander may contribute to heart health by reducing blood pressure and lowering LDL (bad) cholesterol while increasing HDL (good) cholesterol. Diets rich in spices, including coriander, are associated with a reduced risk of heart disease. 

Brain Health

Inflammation is linked to various neurological disorders. Coriander's anti-inflammatory properties may offer protective effects against conditions like Parkinson’s and Alzheimer’s. Animal studies indicate that coriander may improve memory and reduce anxiety symptoms. 

Digestive Health

Coriander seed oil may enhance digestion. A study involving individuals with irritable bowel syndrome (IBS) found that coriander extract significantly alleviated symptoms such as abdominal pain and bloating. 

Antimicrobial Effects

Coriander has antimicrobial properties that may help combat certain infections, including foodborne illnesses. Compounds like dodecenal have shown effectiveness against bacteria such as Salmonella. 

Skin Benefits

Coriander may benefit skin health, potentially aiding conditions like dermatitis. Antioxidants in coriander may protect against skin aging and damage from UV radiation, although more research is needed in this area. 

Culinary Uses

All parts of the Coriandrum sativum plant are edible, with distinct flavours. Coriander seeds have an earthy taste, while the leaves, or cilantro, have a pungent, citrus-like flavour. Whole seeds can enhance baked goods, pickled vegetables, and roasted dishes, while fresh leaves are ideal for garnishing soups, salads, and salsas. It is important to note that many studies referenced used concentrated extracts, making it unclear how much of the seeds or leaves would need to be consumed to achieve similar health benefits.

Sources: healthline.com, wikipedia.com