Cilantro, also known as the coriander leaves are a vibrant green plant that is commonly Asian, and Middle Eastern cooking, as in other cuisines across the world. Alongside its spicy, citrusy taste (too many people at least) it’s also often added to food items for its health-related benefits. This article will provide the facts about the health benefits of cilantro, including the best way to consume it and the reason why some can’t stand the taste.
There is not much research on how beneficial to health cilantro. However, research suggests that leafy greens have a number of potential benefits.
1. Cilantro is a great source of nutrients
In addition to its color and taste, cilantro adds nutrition to your food. The equivalent of a quarter-cup of fresh leafy greens (about the same size as the size of a golfball) contains 16 percent of the recommended daily amount (DV) for vitamin K. It is a vital component of the health of bones and aids in healing wounds. It also provides the 5% DV of vitamin A two nutrients that are essential for the immune system. Additionally, the serving size will add just one calorie to your meals.
2. Cilantro contains antioxidants
Beyond its vitamin content, cilantro also offers up significant antioxidants, as per an article that was published by the Journal Molecules. While cilantro contains a variety of antioxidants. However, one class called polyphenols is especially crucial. Why? Polyphenols decrease inflammation and help prevent cell damage that could have contributed to premature aging and increased risk of contracting the disease.
3. Cilantro may help cardiovascular health
Traditional medicine has utilized the parts of the coriander plant to help treat discomfort, inflammation, and the condition of diabetes. Although the majority of the medicinal qualities of the plant have been studied in the past, however, the same review from 2022 published in Molecules found that the herb may provide cardiovascular benefits, like controlling your heart’s rhythm and blood pressure. The scientists believe that this is due to the high antioxidant levels.
Only two of the 18 studies analyzed in the review were done on humans. This means that you shouldn’t be expecting eating cilantro to alleviate the symptoms of cardiovascular disease.
The potential drawbacks to cilantro
It is generally accepted that cilantro is not without its drawbacks particularly when it comes to its nutritional content. But some people might want to steer clear of cilantro. As an example, 14 percent of the population have a genetic mutation that makes them extremely sensitive to the scent of a component that is found in cilantro called aldehydes. Since taste and smell are closely connected that it could cause the refreshing.
Furthermore, since cilantro is consumed in its raw form there is a danger of being contaminated by bacteria that could have been destroyed by cooking. Between 1998 and 2017, about 20 foodborne outbreaks involving cilantro had been reported to the Centers for Disease Control and Prevention.
This resulted in 659 cases of illness and 67 hospitalizations according to the Colorado State University’s Food Source Information site. If you’re at a greater chance of developing a severe illness because of foodborne bacteria. For example, if you’re pregnant, or older than 65. You should consult your health care doctor about whether you should limit your consumption of cooked cilantro.
It can also interfere with certain medications or other herbal remedies as per the Natural Remedies Comprehensive Databases So, make sure you talk to a qualified health professional prior to you consuming a large amount of cilantro.
How do you eat cilantro?
If you’re looking for a way to increase the number of antioxidants and vitamins garnishing your food. Sprinkle it over guacamole stews, beans, salads curries, soups and fish, and many other dishes. Even the case that you’re not a lover of plain, browse the internet and find recipes that include this herb.
One of my favorite pairings is roasting corn with chopped cilantro and lime. It’s important to play around with different ways cilantro can enhance the flavor of a dish.
Cynthia Sass, MPH, RD, isHealth the contributing editor of nutrition and new New York Times best-selling author, and a private practice professional in performance nutrition who has provided advice for five professional teams.