Top 10 Benefits of Coriander Seeds & Leaves You Should Know

Introduction

Coriander leaves, sometimes called cilantro, is a multipurpose herb that is used in many different types of cuisines around the world. In addition to adding a unique flavour to food, coriander leaves, seeds & stems are highly valued for their many health benefits. Packed full of vitamins, minerals, and antioxidants, they are known to help with digestion, strengthen the immune system, and even support the body’s detoxification processes. Finally, they have antimicrobial qualities that make them a valuable part of a well-balanced diet.

Coriander stems and seeds provide several health advantages in addition to the leaves. It’s well known that coriander seeds can improve heart health, lower blood sugar, and help with digestion. In the meantime, the coriander plant’s stems are rich in antioxidants, vitamins, and minerals that support general health. Not only can you use coriander leaves, seeds, and stems to add flavour to your food, but you can also take advantage of the many health benefits that these ingredients provide.

This blog delves into the top 10 benefits of coriander leaves, the benefits of their seeds and stems, and how you can incorporate them into your diet.

Coriander Leaves Nutrition Value

Coriander Leaves are packed with essential nutrients that contribute to overall health. Let’s explore the nutritional value of coriander as per the United States of Agricultural Research (USDA):

Nutrients	Concentration per 100 gm
Energy	23 kcal
Protein	2.13 g
Fat	0.52 g
Total Sugar	0.87 g
Carbohydrates	3.67 g
Fibre	2.8 g
Iron	1.77 mg
Magnesium	26 mg
Phosphorus	48 mg
Potassium	521 mg

Coriander Leaves Benefits

Coriander leaves have various health benefits. They are a good source of antioxidants, vitamins, and minerals. It can aid digestion, reduce inflammation, and improve heart health. Let’s see some of top coriander leaves benefits:

• Packed with Antioxidants: Tocopherols and quercetin, two antioxidants found in coriander leaves, aid in the body’s defence against oxidative stress. These antioxidants lower the risk of chronic illnesses like cancer and heart disease by shielding cells from harm brought on by free radicals.
• Enhances Digestion: Coriander leaves’ fibre helps break down food and keep constipation at bay. Additionally, they include carminative qualities that help reduce gas and bloating. Consuming coriander leaves can help maintain a healthy digestive tract.
• Promotes Heart Health: While raising levels of good cholesterol (HDL), coriander leaves can help lower levels of bad cholesterol (LDL). Coriander leaves’ potassium content also aids in blood pressure regulation, improving heart health.
• Improves Skin Health: Coriander leaves’ antibacterial and anti-inflammatory qualities can aid in the treatment of skin diseases like dermatitis, eczema, and acne. Applying a paste made from coriander leaves to the skin can relieve redness and irritation.
• Boosts Immunity: Coriander leaves, which are high in vitamins A and C, strengthen the immune system. Specifically, providing benefits of vitamin C which is essential for bolstering the body’s defences against infections.
• Body Detoxification: Coriander leaves’ diuretic qualities aid in the body’s removal of toxins. Additionally, they promote liver function and help the body’s natural detoxification processes.
• Enhances Bone Health: Packed full of calcium, vitamin K, and other vital elements, coriander leaves help maintain healthy bones. In addition to aiding in the preservation of bone density, vitamin K is essential for the development and healing of bones.
• Helps with Weight Loss: Adding coriander leaves to a diet can be quite beneficial. They are high in fibre and low in calories. Because fibre keeps you satisfied for longer, you eat fewer calories overall.
• Controls Blood Sugar Levels: Research indicates that coriander leaves may have a hypoglycemic effect. Therefore, they are advantageous for those who already have diabetes or are at risk of developing it.
• Enhances Eye Health: The beta-carotene found in coriander leaves is transformed by the body into vitamin A. Vitamin A is necessary for complete eye health and clear vision.

Also Read: 5 Easy Eye Care Routine

Coriander Seeds Benefits

Additionally, coriander seeds have a host of health advantages. They are abundant in essential oils, dietary fibre, and antioxidants. The following are the main coriander seeds benefits:

• Aids Digestion: Due to their digestive qualities, coriander seeds can help relieve gastrointestinal problems such as gas, bloating, and indigestion. They improve digestion by inducing the production of digestive juices and enzymes.
• Anti-Inflammatory Properties: Coriander seeds contain anti-inflammatory chemicals that may help lessen pain and inflammation associated with arthritic disorders.
• Controls Blood Sugar: Studies have indicated that coriander seeds can help control blood sugar level, which is advantageous for diabetics.
• Enhances Heart Health: By lowering cholesterol and avoiding heart disease, coriander seeds’ antioxidants and anti-inflammatory qualities promote heart health.
• Boosts Immunity: Coriander seeds’ antibacterial and antioxidant qualities strengthen the immune system and shield the body from illnesses.

Coriander Stems Benefits

Although coriander leaves and seeds are often used, the stems are equally beneficial to health and should not be thrown away. Coriander stems can be utilised in a variety of culinary applications and contain all the same nutrients as the leaves. Coriander stems provide the following advantages:

• Rich in Nutrients: Similar to the leaves, coriander stems are rich in vitamins, minerals, and antioxidants that support general health.
• Enhances Flavour: The concentrated flavour of the stems makes them a wonderful addition to sauces, stews, and soups to add a little extra flavour.
• Supports Digestion: Similar to the leaves and seeds, coriander stems also aid in digestion and have the potential to ease gastrointestinal discomfort.

Tips to Consume Coriander Leaves

Coriander leaves can be consumed raw in salads, sandwiches, and garnishes for a fresh flavour. Here are some tips to follow:

• Fresh Salads: To add a taste and nutritious boost, cut some coriander leaves and add them to fresh salads.
• Smoothies and Juices: For additional health advantages, blend coriander leaves into your smoothies or juices.
• Cooking: To improve the flavour and nutritional value of soups, curries, and stews, add coriander leaves.
• Garnish: To give a zesty flavour to prepared foods, scatter fresh coriander leaves on top.

How to Use Coriander Leaves?

Coriander leaves can be used in a variety of ways. Here are some uses of coriander leaves:

• Herbal Teas: To produce a calming herbal tea that promotes cleansing and digestion, brew some coriander leaves in hot water.
• Thecha and Sauces: To create delectable chutneys and sauces, blend coriander leaves with other herbs and spices.
• Pesto: Combine coriander leaves, almonds, garlic, and olive oil to create a distinctive pesto.
• Marinades: To add flavor to meat, fish, or vegetable marinades, use coriander leaves.

Risks of Coriander Leaves

Although coriander leaves provide many health advantages, there are significant hazards associated with them, particularly for those who have allergies or specific medical conditions:

• Allergic Reactions: Skin rashes, itching, and swelling are among the allergic reactions that some people may have to coriander leaves.
• Photosensitivity: Coriander leaves have the potential to increase photosensitivity, which raises the risk of sunburn and skin irritation.
• Gastrointestinal problems: Eating a lot of coriander leaves might occasionally result in gastrointestinal problems like nausea or diarrhoea.

Takeaway

With several health advantages ranging from better digestion to better skin health, coriander leaves are a flexible and nourishing addition to any diet. Adding coriander to your food, whether in the form of leaves, seeds, or stems, can improve your health in general. But it’s crucial to understand the possible hazards and use coriander leaves sparingly. Accept the many health advantages of coriander leaves and incorporate them into your cooking on a daily basis for a better way of life.

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References

• FoodData Central. (n.d.-d). https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients 
• Scandar, S., Zadra, C., & Marcotullio, M. C. (2023). Coriander (Coriandrum sativum) Polyphenols and Their Nutraceutical Value against Obesity and Metabolic Syndrome. Molecules/Molecules Online/Molecules Annual, 28(10), 4187. https://doi.org/10.3390/molecules28104187 
• Scandar, S., Zadra, C., & Marcotullio, M. C. (2023). Coriander (Coriandrum sativum) Polyphenols and Their Nutraceutical Value against Obesity and Metabolic Syndrome. Molecules/Molecules Online/Molecules Annual, 28(10), 4187. https://doi.org/10.3390/molecules28104187