11 Surprising Health Benefits Of Coriander Leaves You Should Know

Introduction

The entire world agrees coriander leaves are one of the oldest herbs that can brighten up your dish and make it look appealing and tempting.

All parts of the coriander plant are edible but the fresh, aromatic leaves and the dried seeds are most commonly used in our Indian recipes. 

In this article, we will be talking about our humble ”Dhaniya” or as we say ”Coriander Leaves” or as few chefs would refer to as ”Cilantro”. Coriander’s name comes from the Greek word called ”koris”, which means a stink bug. Probably, this name refers to the strong aroma released by the coriander leaves when they are finely chopped or bruised.

Coriander is a very old herb, known as far as back 5000 BC and was originated in Italy. Surprising, isn’t it? Our respectful dhaniya is not of Indian origin but is part of every desi household.

Yes, our Indian recipes are incomplete without the coriander leaves. Hence, it is even more fun to know further about this humble herb.

Nutrition facts about Coriander Leaves

Coriander Leaves are an excellent source of Vitamin A and Vitamin C. Along with these nutrients, each serving of coriander leaves is loaded with a potful of nutrients like dietary fibre, iron, manganese, calcium, vitamin K, phosphorus, etc. 

A wonder herb consisting of 11 essential oils, very low in saturated fat, contains a good amount of linoleic acid which imparts numerous health benefits. As per NIN, 100 gms of coriander leaves has 31 kcal, 2 gms of carbohydrates, 4gms of protein, 0.7 gms of fat, 146 mg of calcium, 5.3mg of iron, 4.7gms of fibre, 24mg of Vitamin C, 635mg of Vitamin A and more.

Based on some studies, consuming coriander leaves might have sedative effects and might help with insomnia and anxiety in some people.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Health Benefits of Coriander Leaves

1. May promote healthy vision

We all have heard from our grandmothers to include coriander in our meals for healthy eyes. This is because coriander leaves contain an excellent amount of Vitamin A, Vitamin C, Vitamin E and carotenoids, which can help promote good vision. Studies have also confirmed that daily consumption of coriander can help delay age-related macular degeneration (ARMD) and also heal conjunctivitis.

2. Supports immunity

Coriander leaves are rich in Vitamin C and Vitamin E and both these nutrients along with Vitamin A can help improve your immune system gradually. Vitamin C can make white blood cells work effectively and also help in the absorption of iron.

3. May help in managing blood sugar levels 

The bright green colour of coriander is due to the presence of antioxidants, which can help promote enzyme activity. Thus, it stimulates insulin secretion which can lower blood sugar levels. Adding coriander to every meal or drinking coriander-infused water daily may be beneficial for the person suffering from high blood sugar levels.

4. May help to lower bad cholesterol

In today’s lifestyle, every third person is suffering from high cholesterol problems. Regular consumption of coriander leaves may help reduce LDL (bad) cholesterol and improve HDL (good) cholesterol.

5. May fortify bone health

Coriander leaves are blessed with generous amounts of bone enriched minerals like calcium, manganese, magnesium and phosphorus. The anti-inflammatory function of the coriander also protects the bone from arthritis-related pain.

6. May help to enhance gut health

Coriander leaves contain a good amount of fibre, which can help provide relief from digestive problems. It is also being studied for various digestion problems like stomach upset, diarrhoea, bowel spasms, gas or nausea. 

7. May promote skin health

Being a powerhouse of iron, Vitamin E and Vitamin A, it fights against the free radicals that can damage the skin. Coriander also acts as a remedy for oily skin due to its ability to absorb excess oil. It is also an antimicrobial, antiseptic and antifungal agent that can help soothe and cool the skin. 

8. Can boost heart health

Coriander extract has been tested in the lab and may behave as a diuretic, helping to remove excess water and sodium from your system. This helps to lower blood pressure and as mentioned before, it can also help manage cholesterol levels.These factors alone can reduce your risk of heart disease but coriander is also used as a garnish and flavouring. Adding coriander to food may help people lower their sodium intake since they require less additional seasoning with table salt. 

9. May protect your brain

In a number of studies, coriander extract was found to protect cells in the brain from damage and also improve memory in mice. This may be due to the coriander’s anti-inflammatory properties since most forms of brain degeneration are triggered by inflammation. Another surprising benefit in mice was that coriander extract was as effective at treating anxiety symptoms as existing anxiety medications.

10. Infection fighting benefit

Coriander has antimicrobial properties that can be beneficial against infections like foodborne issues due to its plant compounds. One of these compounds is called Dodecenal, which may be especially useful against Salmonella infections. Coriander seeds too, have been shown to provide some form of protection in combating urinary tract infections. The oil derived from coriander can also be added to antimicrobial products to help deal with food-related diseases. Coriander benefits against infections can be enjoyed by either consuming the herb or using a variety of derived products that contain extracts of the coriander plant. 

11. Easily added to diet 

Not only are fresh coriander leaves easily available at most fresh produce markets, but you can also buy a multitude of products like coriander seeds, dried coriander leaves and coriander powder from many grocery stores. Coriander can be added to salads or used as a garnish for many dishes, while the seeds can be used in roasts, baked items, pickles, veggie preparations and other cooked dishes. Lastly, you can blend it with other ingredients such as garlic, lemon juice, coconut milk and peanuts to create a wonderful marinade.

Popularly, like mint and many other herbs, coriander leaves are now used in the formulation of mouthwashes. Coriander leaves proved to have antioxidants and antifungals, which might aid in maintaining oral health.

Dr. Rajeev Singh, BAMS

How to Use Your Coriander Leaves Wisely?

It is wise to include coriander leaves in your diet regularly. Try adding them in your dals, sabzis, salads or raitas. For your skin, make a coriander paste and apply it to your skin and wash it after 15 minutes. 

Fresh coriander juice is very much beneficial in helping meet your recommended daily intake of vitamins and minerals. Try consuming one glass of juice a day or try adding 1 or 2 teaspoons of the juice in your buttermilk glass.

You can also try making snacks or breakfast using coriander leaves like non-fried kothambir wadi, dhania paratha or coriander tomato salsa, etc.

Precautions with Coriander Extract

Coriander and its extract may be so effective at lowering blood pressure that it may interfere with your pressure medication. This could possibly result in extremely low blood pressure, also called hypoglycemia. Some symptoms of hypoglycemia include anxiety, palpitations, sweating and hunger. It is best to consume only a small amount of coriander daily and even less if you plan on using the extracted form of this herb. Be sure to monitor your blood pressure and report any issues to your doctor. Your doctor may advise against continuing daily consumption of coriander extract if it affects your pressure too much.

Takeaway Message

Coriander leaves impart aromatic flavour and revitalizing fragrance to all our desi foods like dal, sabzis, soups or curries. Apart from this, daily consumption of fresh coriander leaves may help boost your immunity, lower bad cholesterol, soothe your skin, ease digestion, aids blood sugar levels and improve bone health. Always add this unique herb to your recipes to reinvigorate your overall well-being.

Garnish your life with a dash of coriander leaf and unravel the changes within you!

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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