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Coriander, scientifically known as Coriandrum sativum, is one of the oldest and most used herbs in the world. This annual herb, belonging to the plant family Apiaceae, is native to Southern Europe and the Mediterranean regions.
It is a popular spice in many cuisines, especially in southern Asia. Coriander is known for its many benefits. This article discusses 10 amazing benefits of coriander and the many nutritional values this plant can offer.
About Coriander
Coriander is a soft plant that grows to a height of approximately 50 cm in and consists of leaves varying in shape, where they are broadly lobed at the base of the plant and has a slender, feathery-like shape higher up.
The versatility of the plant is significant as all parts of the plant are edible and vary in taste and the purpose of use. The leaves have a pungent, citrus-like flavor which helps to elevate the flavor and even the appearance of the dish by making it look tempting and appealing. Apart from the known facts, coriander is an herbaceous plant with many health benefits which remains mostly unknown. Let’s look at the many health benefits that coriander has to offer.
10 Amazing Benefits of Coriander
1. Boosts Immunity
Coriander consists of several antioxidant compounds such as quercetin, tocopherols and terpinene which helps to act against cellular damage caused by free radicals. These antioxidants also have anti-inflammatory effects which help to reduce inflammation in the body. Coriander leaves are rich in Vitamin E and C which also boost your immunity levels.
2. Improves Digestion
Coriander extracts stimulate enzymes facilitating digestion and digestive juices which help in a smooth bowel movement, preventing gastrointestinal problems such as bloating, stomach pains and discomfort. Coriander is also used to enhance appetite in certain countries.
3. Improves Blood Sugar Levels
If you are a diabetes patient or at risk of getting diabetes, adding coriander to your diet is an excellent choice. Coriander helps to manage enzymes that control the glucose levels and promotes activities that lower the glucose levels in the blood and increases the insulin release of the body.
4. Improves Heart Health
Coriander helps to reduce the 2 main risk factors of heart diseases: high cholesterol and high blood pressure. Regular consumption of coriander may help reduce LDL, also known as ‘bad’ cholesterol and increase HDL ‘good’ cholesterol.
Coriander acts as a diuretic which causes the body to flush out excess sodium and water by increasing the frequency and volume of urine expelled out of the body. This helps reduce blood pressure in the body.
5. Enhances Kidney Functions
Coriander seed extracts are used as an effective treatment for urinary tract infections. It helps improve the rate of filtration of the kidneys which increases the amount of urine passing out of the body. This enables the body to flush out microbes and toxins and lowers water retention in the body.
6. Maintains Healthy Bones
Vital minerals such as calcium, magnesium, and phosphorus in coriander help increase bone density and repair bones to prevent joint pains and diseases such as osteoporosis.
7. Antibacterial and Antifungal Effects
Coriander has antibacterial properties that fight against many infections and even prevent food poisoning. Dodecanal, a component present in coriander, helps act against salmonella, the common pathogen that causes food poisoning. One significant feature of coriander is that, unlike other herbs, coriander possesses antifungal properties that battle fungal infections.
8. Maintains a Healthy Nervous System
Inflammation is the most common cause of several chronic diseases such as Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis to name a few. Coriander, having powerful anti-inflammatory effects, helps in the protection of nerve cell damage, helps manage anxiety, and improves memory. The effects of coriander on the improvement of the nervous system and memory are being experimented on Alzheimer’s patients and have shown positive results.
9. Skin Health
Coriander helps fight against free radicals that damage the skin and prevents premature aging. The presence of vitamin C detoxifies the skin, absorbs excess oil, removes blackheads and acne, and preps for glowing skin. Due to its antimicrobial properties, coriander is also used to treat several skin illnesses such as eczema and dermatitis.
10. Healthy Hair
Coriander promotes naturally beautiful and luscious hair! Like it works on the skin, the antioxidants improve the health of the hair by rejuvenating your scalp and encouraging hair growth. Imagine when all of this can be done naturally and chemical free!
Uses of Coriander
1. Coriander Juice
- Grind finely chopped leaves of coriander with water.
- Add sugar and lime to taste as desired.
2. Coriander Face Pack
- Grind leaves of coriander with a small quantity of water.
- Mix the extract of aloe vera if desired and apply it to the face directly.
3. Coriander Seed Oil
- Gently crush 2-3 tsp of coriander seeds.
- Mix the crushed seeds with about 100 ml of coconut oil or olive oil in an airtight jar and seal. Allow this to stand for 2-3 days.
- Apply on the scalp and massage gently to infuse oil on the scalp.
4. Coriander Hair Pack
- Crush and grind a few coriander leaves with a little amount of water.
- Gradually add water to combine to a thick paste.
- Apply the pack directly and evenly to the hair and let it rest for 10-15 mins before washing off.
Nutritional Value of Coriander
As we now know, coriander is packed with not just flavor, but also loaded with many important macromolecules, vitamins, and minerals. Let’s take a quick look at what nutritional benefits both coriander leaves and seeds have.
| Nutritional values of 100g of Coriander Leaves | ||
| Number of Calories per Portion – 31.07 | ||
| Total Fat | 0.70g | |
| Carbohydrates | 1.93g | |
| Proteins | 3.52g | |
| Fibre | 4.66g | |
| Water | 86.99g | |
| Vitamins and Minerals (mg) | ||
| Vitamin A | 6918 mcg | |
| Vitamin C | 135 mg | |
| Iron | 1.42 mg | |
| Phosphorous | 71 mg | |
| Calcium | 184 mg | |
| Magnesium | 31 mg | |
| Sodium | 58.3 mg | |
| Potassium | 256 mg | |
| Nutritional Value of 100g of Coriander Seeds | ||
| Number of Calories – 268.88 | ||
| Total Fat | 17.47 g | |
| Carbohydrates | 12.98 g | |
| Proteins | 10.66 g | |
| Fiber | 44.81 g | |
| Water | 8.72 g | |
| Vitamins and Minerals (mg) | ||
| Vitamin A | 942 mcg | |
| Iron | 7.1 mg | |
| Phosphorous | 393 mg | |
| Calcium | 630 mg | |
| Magnesium | 239 mg | |
| Sodium | 32 mg | |
| Potassium | 990 mg | |
| Zinc | 3.26 mg | |
| Folic acid | 32 mcg |
Wrapping Up
Coriander, being one of the most famous and widely used herbs, is known to be packed with flavor and aroma, making it a must-have ingredient in kitchens. Apart from its use in cooking, coriander is now becoming an important herb and spice due to the surprising benefits that it offers.
Coriander is also high in nutritional value therefore it is a great ingredient to add to your day-to-day meals to provide the required nutrition in a delicious way. Now that you are aware of the 10 amazing benefits of coriander, why not include this herb as part of your daily cuisine?
