Coriander, C. Sattivum, or Dhaniya is a widespread herb that is known for flavoring and garnishing. Coriander is an ancient herb that has extraordinary medicinal properties. An Indian curry or stew looks incomplete without this aromatic herb. Be it coriander leaves or coriander seeds, there is nothing like this fresh herb. Coriander is a feathery plant that is also called cilantro and French parsley sometimes. Coriander leaves, known as kothamalli in Tamil, are rich in dietary fiber, iron, magnesium, manganese, vitamin A, C, K, and protein.
Every part of coriander is edible but generally it is the leaves and seeds that are used in culinary purposes. Cilantro contains antibacterial, anti-inflammatory, and anticancer properties that make it effective for many ailments. Let’s discuss the benefits and side effects of coriander.
Table of Contents
Coriander Health Benefits
1. Enhances Digestion
Coriander stimulates digestive enzymes and juices which promotes smooth digestion and relieves stomach related problems. In a study 32 people with Irritable bowel syndrome (IBS) were asked to consume 30 drops of a herbal medicine containing coriander thrice daily and researchers found that it reduced stomach ache, bloating, uneasiness as compared to other groups. You can also avail roasted split coriander seeds (dhana dal) benefits for boosting digestion as well as sleep! (1)
2. Antibacterial And Antifungal
Cilantro has antibacterial properties that prevent various infections and food borne illnesses. Coriander has a component called dodecanal which may battle with salmonella (the pathogen that causes food poisoning). A study shows that coriander has the potential to eradicate food borne illnesses and hospital-acquired infections. One of the many health benefits of cilantro is the ability to fight with fungal infections. Coriander oil is effective for candida albica, a yeast that causes infection in human beings but further studies are recommended. (2)
3. May Combat Cancer
Coriander benefits may ward off the certain types of cancers. Coriander contains fat-soluble vitamin, anti-inflammatory, anti-cancer components, and antioxidants which helps in reducing the oxidative stress, prevents healthy cell damage, and ending the cancer cells. Coriander has been found effective in several kinds of cancers such as prostate, colon, breast, and lung cancer. According to a study coriander lowered the colony formation along with stopping the growth of prostate cancer cells. (3)
4. May Prevent Heart Diseases
Did you know that coriander decreases your salt intake? This fragrant herb makes you consume less salt which is good for heart! Additionally, cilantro has potassium that’s known for reducing blood pressure. Coriander works as a diuretic which increases your quantity and frequency of urine and flushes out the excess sodium and water. A study revealed that coriander seeds are effective in reducing the bad cholesterol levels and raising the good cholesterol levels. (4)
5. Improves Nervous System
The medicinal effectiveness of coriander includes reducing inflammation. Inflammation is the root cause of several chronic diseases including nervous system disorders supplements as Parkinson’s disease, Alzheimer’s disease, and multiple sclerosis. Being a powerful anti-inflammatory and high in manganese, coriander is helpful in preventing these diseases. According to a study coriander extracts are effective in protecting nerve cell damage, although human research is required. Furthermore, the uses of coriander may improve memory and symptoms of anxiety. (5)
6. May Combat Blood Sugar Levels
Coriander is helpful in stimulating enzyme activity which further expels sugar from the blood. Coriander seeds, extracts, and oils are effective in lowering the blood sugar levels. A study shows that coriander seed extracts reduced the glucose levels and raised the release of insulin in diabetic rats compared to those rats who didn’t consume coriander seed extracts. (6)
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7. Beneficial In Migraine
Migraine is a very painful condition that can be a reason for inflammation. In a study, 68 people were given coriander fruit syrup along with the migraine medicine 3 times for a month and it showed reduced pain. The acuteness, frequency and duration of the pain were all reduced. (7)
8. Helpful In Weight Loss
If you are planning to lose some inches from your body then you must consider coriander for weight loss. Coriander is fat-free and stimulates digestion, and boosts metabolism that further promotes weight loss. In fact, coriander is one of the best weight loss foods. Coriander leaves soaked in boiled water is very effective for detoxification and reducing weight.
You can also reap coriander powder benefits. Take 1 teaspoon of coriander powder and boil it with water. Let it cool and drink it.
9. Aids The Eye Health
Generally, green leafy vegetables are recommended for improving vision. Coriander leaves benefits for the eye are not less than any other green vegetable. Cilantro is full of antioxidants, phosphorus, beta- carotene, vitamin A and C that helps in curing vision disorders, stress on eyes. Coriander is used for treating an eye infection called conjunctivitis as well as for preparing eye medicines.
10. An Excellent Food Preservative
Coriander oil is a natural and safe food preservative due to its antimicrobial properties. A study examined the potential of coriander oil as a food preservative as it can expel the harmful bacteria, fungi, and yeast from the food. (8)
11. Relieves Menstruation Problems
Some women suffer painful periods every month. Coriander may ease the symptoms of menstrual cramps. Coriander leaves are rich in ascorbic acid, platinic acid, linoleic acid, and stearic acid which are effective in reducing the irregularity, heavy blood flow as well as menstrual cramps.
How to use Coriander Leaves For Menstrual Pain Relief: You can boil few coriander leaves in 2 cups of water until it becomes half. Strain it and drink it to get some relief. A study on adolescents girls stated that coriander water is more effective to relieve pain than painkillers, coffee, and a drug called siddhalepa. (9)
12. Coriander For Skin Health
Coriander is enriched with Vitamin A. Vitamin A combats free radicals, as a result, stops premature aging. Coriander absorbs the unwanted oil from the skin and helps prevent acne and blackheads. You can reap coriander juice benefits by consuming it with lime juice or through applying on your face to get rid of skin problems. According to the Journal Of Medicinal Food, coriander was given to hairless mice and human skin cells to examine its efficiency and it was found effective to safeguard the skin against ultraviolet B (UVB) radiation damage. (10)
13. Promotes Hair Health
Cilantro benefits can increase the beauty of your natural crown! Being abundant in several antioxidants, coriander uses benefits can be availed for improving hair health. Crush fresh coriander leaves and add a half cup of water and apply on your scalp twice a week for hair growth and rejuvenating your scalp.
14. Makes Lips Naturally Pink
Excessive sun exposure, high caffeine intake, and dehydration can cause dark lips but thankfully, coriander leaves can lighten your lips and make them naturally pink! Apply coriander juice mixed with lemon juice and wash it after some time for getting the natural color of your lips back.
Coriander Leaves Nutrition
1 cup of raw cilantro or about 16 grams of coriander provides –
| Nutrients | Quantity |
| Calories | 3.68 |
| Fat | 0.083 grams |
| Carbohydrates | 0.587 grams |
| Protein | 0.341 grams |
Coriander leaves contain Vitamin C, Provitamin A, and K with trace amounts of folate, manganese, potassium, choline, beta-carotene, lutein, zeazanthin and cyptoxanthin.
Side Effects Of Coriander
Hypotension – Cilantro can lower the blood pressure below the ideal range and can lead to hypotension. Hence, always check with your doctor before consuming coriander for reducing blood pressure, especially if you are on some medications.
Sensitivity To Sun – Coriander may trigger your sensitivity to the sun and can lead to sunburn. Therefore, never skip sunscreen when you are out in the sun.
Allergic Reaction – Even though coriander allergy is rare but anybody can develop it. Raw coriander allergy can show up in some people as compared to the cooked one.
Selection And Storage
We must look for bright green coriander leaves. Yellow, withered and black spots on coriander leaves indicates it’s staleness. The taste should be sweet and fresh and not bitter. Coriander leaves loses it’s freshness easily hence it should be wrapped with a damp paper towel in a plastic bag or airtight container to store it for several days. Coriander seeds must be ground, or roughly chopped at the time of using it for extra aroma and flavor.
Conclusion
Coriander or cilantro is a bright and fragrant herb that is loaded with antioxidants and other essential nutrients. Be it an infection or a heart problem, eating coriander benefits our overall health. Coriander is a promising herb but it still needs further research on human beings and there is no recommended dose of coriander hence it should be consumed moderately, especially in case of some health condition. Make a habit of sprinkling this wonder herb for incredible dhaniya benefits!
Not a fan of coriander? The best substitutes for coriander leaves and seeds.
Disclaimer – This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any dietary changes.
