Coriander/ Cilantro Overview

Coriander which is also known as Cilantro is a good source of dietary fiber manganese, iron, magnesium, Vitamin C, Vitamin K and protein. They have many health benefits which includes heart health, eye care, aids in digestion, treats diarrhea among others.

Nutrition Value

Amount Per 100 grams

• Calories 23
• Total Fat 0.5 g
• Cholesterol 0 mg
• Sodium 46 mg – 1% RDA
• Potassium 521 mg – 14% RDA
• Carbohydrate 3.7 g – 1% RDA
• Dietary fiber 2.8 g – 11% RDA
• Sugar 0.9 g
• Protein 2.1 g – 4% RDA
• Vitamin A  134% RDA
• Vitamin C  45% RDA
• Calcium  6% RDA
• Iron  9% RDA
• Vitamin B-6  5% RDA
• Magnesium  6% RDA

10 Nutrition Health Benefits of Coriander/ Cilantro

1. Skin Care

Coriander has disinfectant, detoxifying, antiseptic, antifungal and antioxidant properties which helps clear skin disorders such as eczema, dryness, and fungal infections.

2. Treats Diarrhea

Cilantro has cineole, borneol, limonene, alpha-pinene and beta-phellandrene which has antibacterial properties which aids in curing diarrhea caused by microbial and fungal action.

Coriander

3. Regulates Blood Pressure

Consumption of coriander enhances the interaction of calcium ions and acetylcholine, which is a neurotransmitter in the peripheral and central nervous system, and relaxes blood vessel tension; thereby reducing the chances of a number of cardiovascular conditions, including heart attacks and strokes.

4. Prevents Anemia

Coriander are high in iron content whose deficiency is the main cause of anemia.Low iron content in the blood can result in shortness of breath, heart palpitations, extreme fatigue, and a decrease in cognitive functions. Iron also benefits proper functioning of other organ systems, increases energy and strength, and promotes bone health.

5. Strengthens Bones

Coriander contains calcium and other essential minerals which are integral components of bone growth and durability, as well as in the prevention of osteoporosis.

6. Aids in Digestion

Coriander, due to the rich aroma of its essential oils, helps in the proper secretion of enzymes and digestive juices in the stomach; thereby, stimulates digestion and peristaltic motion. It is also helpful in treating anorexia.

7. Eye Care

Coriander is loaded with antioxidants, vitamin A, vitamin C, and minerals like phosphorous, all of which prevent vision disorders, macular degeneration, and reduce strain and stress on the eyes. There is also beta-carotene in the leaves, which prevents a number of other diseases that affect the eye and can even reverse the effects of vision degradation in aging patients.

8. Controls Diabetes

Coriander stimulates the endocrine glands to secrete insulin from the pancrease which subsequently increases the insulin level in the blood. This regulates the proper assimilation and absorption of sugar and the resulting drops in the sugar level in the blood.

9. Salmonella Protection

Coriander has unusually high levels of dodecenal, a natural compound that is actually twice as powerful an antibiotic as the leading treatment for salmonella-based illness. Salmonella is one of the most dangerous causes of foodborne illnesses in the world.

10. Heart Health

Coriander has linoleic acid, oleic acid, palmitic acid, stearic acid and vitamin C which help in reducing cholestrol levels in the blood. They reduce the level of low density lipoprotein cholestrol which may be deposited along the inner walls of the arteries and veins, which can lead to serious cardiovascular issues like atherosclerosis, heart attacks, and strokes.

They also help raise the levels of healthy HDL cholesterol, which works as a preventative line of defense against a number of dangerous conditions.