Cilantro, also known as coriander, is a popular herb used in many cuisines worldwide. Not only does it add a unique flavor to dishes, but it also offers several health benefits. With only 23 calories per 100 grams, cilantro is a great addition to any healthy diet.
In addition to being low in calories, cilantro is high in vitamins and minerals, including vitamin C, vitamin K, calcium, and potassium. It also contains antioxidants and has anti-inflammatory properties, making it a great choice for promoting overall health and wellness.
In this article, we'll explore some of the top benefits of cilantro and how you can incorporate it into your diet and daily routine.
Boosts digestion
Cilantro is a natural digestive aid that can help improve digestion, relieve intestinal gas, and reduce bloating. Its anti-inflammatory properties also help soothe inflammation in the gut. One of the active compounds in cilantro, called linalool, has been shown to promote healthy digestion by relaxing the muscles of the digestive tract. This can help food move more easily through the intestines and reduce symptoms of digestive discomfort. To reap the digestive benefits of cilantro, try adding it to soups, stews, or smoothies, or sprinkle it on top of your favorite dishes.
Helps control blood sugar
Cilantro may also be beneficial for those with diabetes or high blood sugar levels. Studies have shown that cilantro can help regulate blood sugar and improve insulin sensitivity. One study found that consuming cilantro extract reduced fasting blood sugar levels in rats with diabetes. Another study in humans found that supplementing with cilantro tablets improved insulin sensitivity and reduced markers of inflammation. To support healthy blood sugar levels, try incorporating fresh cilantro into your meals or taking a cilantro supplement.
Has anti-inflammatory properties
Cilantro contains several active compounds, including linalool and eugenol, that have anti-inflammatory properties. These compounds can help reduce inflammation throughout the body and promote overall health and wellness. Inflammation is linked to many chronic diseases, including heart disease, diabetes, and cancer. By incorporating anti-inflammatory foods like cilantro into your diet, you may be able to reduce your risk of these common health issues. To get the anti-inflammatory benefits of cilantro, try adding it to salads, soups, or tacos.
Cilantro is a rich source of antioxidants, including beta-carotene and lutein, that can help protect the skin from oxidative stress and damage. It may also help promote healthy skin by reducing inflammation and improving circulation. One study found that applying cilantro extract topically reduced skin inflammation and improved skin barrier function in mice. Another study in humans found that supplementing with cilantro extract improved skin hydration and reduced the appearance of fine lines and wrinkles. To support healthy, glowing skin, try incorporating more fresh cilantro into your diet, or look for skincare products that contain cilantro extract.
Aids in weight loss
Cilantro may also be beneficial for those looking to lose weight or maintain a healthy weight. It is low in calories and high in fiber, which can help keep you feeling full and satisfied after meals. In addition to its fiber content, cilantro may also help boost metabolism and promote fat burning. One study found that consuming cilantro extract increased fat burning and improved insulin sensitivity in rats. To support weight loss, try incorporating fresh cilantro into your meals, or using it as a garnish on top of salads and main dishes.
May help reduce anxiety
Cilantro may also have potential benefits for mental health and well-being. Some studies have suggested that it may help reduce anxiety and promote relaxation. One study found that consuming cilantro extract reduced anxiety-like behaviors in mice. Another study in humans found that smelling cilantro essential oil reduced feelings of anxiety and stress. To support mental health and reduce anxiety, try incorporating fresh cilantro into your diet or using cilantro essential oil in aromatherapy practices.
Rich in vitamins and minerals
Cilantro is a rich source of several important vitamins and minerals, including vitamin C, vitamin K, calcium, and potassium. These nutrients are essential for overall health and well-being, and can support a healthy immune system, strong bones, and more. In addition to its vitamin and mineral content, cilantro also contains antioxidants and anti-inflammatory compounds that can promote overall health and wellness. To get the most nutritional benefit from cilantro, try incorporating it into your meals regularly or taking a cilantro supplement.
Adds flavor to dishes
One of the best things about cilantro is its unique flavor and aroma. It has a bright, fresh taste that pairs well with many different types of cuisine. Whether you're making a spicy salsa, a zesty marinade, or a simple salad, cilantro can add a burst of flavor and freshness to your dishes. To experiment with different cilantro-infused recipes, try searching for ideas online or in cookbooks, or create your own unique dishes using this versatile herb.
Used in traditional medicine
Cilantro has a long history of use in traditional medicine practices around the world. It has been used to treat a variety of ailments, including digestive issues, inflammation, and anxiety. In Ayurvedic medicine, cilantro is believed to have cooling properties that can help balance the body's energy and reduce inflammation. In traditional Chinese medicine, it is used to treat digestive issues and improve circulation. While more research is needed to fully understand the medicinal properties of cilantro, its long history of use in various healing traditions suggests that it may have some potential benefits for health and wellness.
Easy to grow in your garden
If you're interested in incorporating more fresh cilantro into your diet, you may be pleased to learn that it is easy to grow in your own garden. Cilantro is a hardy annual herb that can be grown in containers or in the ground. To grow cilantro, simply plant seeds in well-drained soil in a location that receives plenty of sunlight. Cilantro seeds will germinate quickly, and the plants will grow rapidly, allowing you to harvest fresh cilantro within just a few weeks. By growing your own cilantro, you'll always have a fresh supply on hand for cooking or garnishing your favorite dishes.
Cilantro is a versatile herb that offers a wide range of health benefits, from improving digestion to promoting healthy skin. It adds a unique flavor and aroma to dishes, and is easy to grow in your own garden. Try incorporating more cilantro into your diet and daily routine to reap the many benefits it has to offer.
5 Frequently Asked Questions about Cilantro (Coriander)
1. What is cilantro?
Cilantro, also known as coriander, is a herb commonly used in many cuisines around the world. It has a pungent, citrusy flavor and is a staple in Mexican, Indian, and Middle Eastern cooking.
2. What are the health benefits of cilantro?
Cilantro is low in calories and high in vitamins and minerals, making it a nutritious addition to your diet. It is a good source of vitamin K, which is important for blood clotting and bone health, and also contains antioxidants that may help protect against cellular damage.
3. Can cilantro be used in cooking?
Yes, cilantro is a versatile herb that can be used in a variety of dishes. It is commonly used in salsas, guacamole, and curries, but can also be added to soups, stews, and salads.
4. Is cilantro safe for everyone to eat?
While cilantro is generally safe for consumption, some people may be allergic to it. Symptoms of a cilantro allergy can include itching, swelling, and difficulty breathing. If you have a known allergy to cilantro, it is best to avoid it.
5. How should cilantro be stored?
Cilantro should be stored in the refrigerator in a plastic bag or container, where it will keep for up to a week. To extend the life of cilantro, you can also freeze it in an airtight container or bag.