Health Benefits Of Coriande

What is coriander 

Coriander belongs to the family Umbelliferae (Apiaceae). Its scientific name is Coriandrum Sativum. It is known by the names of cilantro or dhania in different parts of the globe. It has various culinary uses as well as medicinal properties. In this article, we will discuss the various health benefits of coriander or cilantro. 

When the coriander plant turns brown and its leaves start drying, seeds are harvested. The plants are tied in bundles and dried under the sun for a few days. These plants are then beaten or a lightweight roller is used to separate the coriander seeds from their pods.¹ 

Coriander seeds have a pleasant and aromatic flavour. Coriander is readily available in different forms, such as - coriander seeds, coriander leaves, and coriander powder. 

Health benefits of coriander 

There are numerous health benefits of coriander. It would be good to inculcate coriander in recipes to make use of its properties.²,³,⁴ 

Immune system benefits

Coriander has antioxidant properties which make it good for the immune system of the body. Antioxidants are helpful in preventing cellular damage, fighting inflammation, and preventing cancer. Experts say that coriander consumption can reduce the risk of lung, prostate, breast, and cavity cancers. Antioxidant properties are also beneficial for eye health and are good in the treatment of conjunctivitis.

Digestive health benefits 

Apart from antioxidants, coriander seeds also have high levels of dietary fiber. These fibers add bulk to the food by absorbing water. This facilitates the movement of food easily.

So, regular consumption helps in facilitating bowel movements and keeping the liver healthy. These seeds also help in the production of digestive juices that promote healthy digestion. These can be a good remedy for abdominal pain and bloating.

Cardiovascular health benefits 

Cholesterol is a substance found in the blood which helps in building healthy cells. But, if there are high levels of cholesterol in the blood, they deposit fat in the blood vessels. These fatty deposits constrict the blood flow, thus leading to heart attack or stroke. In some cases, high cholesterol levels are genetic. But, nowadays, people are mostly getting high cholesterol levels due to unhealthy lifestyle choices. The combination of cholesterol and proteins is called lipoproteins. There are two types. 

• High-Density  Lipoprotein (HDL): Also known as 'good cholesterol'. It transports excess cholesterol to the liver. Coriander consumption helps to increase the HDL levels in the body.
• Low-Density  Lipoprotein (LDL): Also known as 'bad cholesterol'. It transports cholesterol particles in the body. It builds fatty deposits on the lining of arteries, thus making the arteries narrow for blood flow. Coriander consumption lowers the LDL levels in the body.

Brain health benefits 

Coriander is good for the nervous system. It helps in boosting memory power and manages anxiety. Brain disorders such as Parkinson's and Alzheimer's are due to inflammation. So, the consumption of coriander reduces the chances of these disorders. 

Kidney health benefits 

Coriander seeds have shown good results in improving the filtration rate of kidneys. This results in higher urine output and less water retention in the kidneys. So, coriander seeds are a good remedy for urinary tract infections (UTIs ). 

Benefits on hair 

Cilantro is highly beneficial for healthy hair growth. Massaging with coriander seeds oil, drinking coriander juice, and applying coriander leaves paste on the scalp can help in making the hair healthy, strong, and well-nourished.

Skin benefits 

Cilantro has high levels of iron and so it is good for preventing anaemia. Consuming coriander leaves in the morning can help in treating oily, dry skin, acne, and pigmentation. Coriander has antiseptic, antimicrobial, and antifungal properties, so it can help in treating eczema, dermatitis, and smallpox. It can also help in reducing sunburns, rashes, and wrinkles. 

Women's reproductive system benefits 

Coriander seeds are said to relieve heavy menstrual flow in women. Experts believe that coriander seeds aid the endocrine glands to maintain the hormonal balance. Regular consumption of coriander relieves symptoms of menstrual cycle irregularities, menstrual pain, and excessive menstrual flow.

Benefits for diabetics 

Experts believe that consuming coriander can stimulate insulin production, which in turn lowers blood glucose levels. As per studies, extracts from coriander seeds have anti-hyperglycaemic properties. So, coriander seeds are a good remedy for patients suffering from diabetes.

Cure for flu 

As mentioned earlier, coriander seeds are a good source of Vitamin C, folic acid, Vitamin A, and other vitamins. The presence of antioxidants and vitamins makes it good for immune boosting and preventing flu. Try inculcating coriander seeds in your daily life.

Nutritional facts 

Coriander can be consumed in different forms such as seeds, raw leafy form, oil, or juice. Let's check out the nutritional data for coriander seeds as well as leaves.

5 g of coriander seeds provide                                 

4 g of fresh coriander leaves provide 

Culinary uses of coriander 

Coriander or cilantro has numerous uses in the culinary world. It is found in almost all the homes, either as seeds or fresh leaves. These find their use in several Asian homes.¹,³,⁴ 

• Coriander seeds can be used as flavouring agents in cakes, stews, and sausages.
• Coriander seeds are also the main spice in Indian cuisine.
• Coriander leaves are used for garnishing food in Asian recipes.
• In Indian cuisine, ground powder of coriander seeds is frequently used. This powder can be used in curries, pickles and chutneys.
• Coriander seeds are also used in Russian bread, 'Borodinsky bread'.
• Coriander leaves can be used to prepare a variety of chutneys. Fresh coriander leaves, chillies, and garlic along with tomato, lemon juice, amla, or mint are used to make lip-smacking chutney.
• Coriander seeds can be used with a cup of boiling water to make a healthy tea. 
• Coriander juice can be made by using coriander leaves with sugar and water. 

Medicinal and cosmetic uses of coriander 

Cilantro is a multi-purpose herb or spice. Apart from its use in kitchens, it is also used in Ayurveda as a remedy and in cosmetic usage.⁴ 

• Coriander leaf paste can be prepared by grinding the leaves with little water. Applying this paste for 15 minutes on the scalp will give the hair a new shine and promote growth.
• Coriander seeds oil can be massaged on the scalp for healthy hair growth.
• Coriander seeds can be used as an exfoliator to cleanse the skin. It removes dead skin and blackheads.
• Freshly ground coriander with aloe vera gel can work wonders on the skin. It reduces fine lines and wrinkles to a great extent.
• If freshly ground coriander is combined with lemon juice, it reduces acne and blackheads on the face
• Coriander oil can be used to treat sunburns, wounds, and scars.
• Coriander can improve digestion and lower the chances of bloating or flatulence.
• Cilantro has diuretic properties, which means it can increase urine output. Thus, the chances of urinary tract infections (UTIs ) are reduced.
• Cilantro flushes out the toxins from the body, thus cleansing the liver.
• Cilantro reduces blood glucose levels and bad cholesterol.

Side effects and other concerns 

Usually coriander or cilantro doesn't pose any health risks if consumed in moderation. But, some people might develop an allergic reaction to it. Mild symptoms such as rashes, swelling or redness might be observed in some people. It would be better to consult a doctor to get treatment options. 

As per health experts, the following people should consult their doctor before consuming coriander.⁴,⁵

• Pregnant women 
• Breastfeeding women 
• Patients with low blood pressure 
• Diabetes patients 
• 2 weeks before surgery 

Coriander can interfere with certain medications such as high blood pressure or diabetes. So, it is better to consult the healthcare provider before consuming coriander. 

Excessive consumption of coriander has been found to make the skin sensitive to sunlight.

Summary 

Coriander or cilantro, or dhania, is a well-known herb found globally. It is used in the form of leaves, seeds, extract, or oil. Its scientific name is Coriandrum Sativum. They are used for culinary, medicinal, and beauty purposes as they have amazing health benefits. 

Coriander seeds and leaves are a rich source of water, energy, carbohydrate, fiber, calcium, potassium, sodium, iron, phosphorus, zinc, Vitamin A, Vitamin C, etc. 

Coriander is a rich source of antioxidants which make it good for boosting immunity. This helps preventing flu, reducing the chances of inflammation, and preventing lung cancer, prostate cancer, and breast cancer. They are also good for treating conjunctivitis and eye disorders. 

High levels of dietary fiber  make coriander seeds good for bowel movements. Consumption is good for the digestive system and relieves abdominal pain and bloating. 

Coriander consumption is good for heart health as it increases the levels of High-Density Lipoprotein (HDL) in the body. This is referred to as good cholesterol which transfers excess cholesterol to the liver. They also reduce the levels of Low-Density  Lipoprotein (LDL) or bad cholesterol. This reduces the deposition of fatty deposits in the blood vessels and thus reduces the chances of cardiovascular diseases. 

Coriander improves memory, reduces inflammation, and manages anxiety. It is good for nervous system disorders like Alzheimer's disease and Parkinson's. They are also good for the kidneys by increasing urine output and reducing the chances of Urinary Tract Infection (UTI). 

Coriander seeds oil or applying a coriander extract paste is helpful in keeping the hair healthy, strong, and well-nourished. 

High levels of iron and Vitamin C make coriander very helpful for the skin. It can be beneficial for oily skin, dry skin, acne, pigmentation, eczema, rashes, sunburns, dermatitis, and wrinkles. 

Coriander seeds have the ability to lower blood levels, so they are advised for diabetic patients. 

Coriander is also good for women who suffer from menstrual troubles. Experts believe that regular coriander consumption balances the hormones in the body. Menstrual irregularities, excessive menstrual flow, and painful periods are prevented by coriander.

Try inculcating coriander in your diet as they have amazing health benefits and are good in seeds, leaf, or extract form. But if you are pregnant, breastfeeding, or have low blood pressure or diabetes, then it is better to consult your doctor beforehand.