Cilantro Benefits – 8 Reasons to Eat More Cilantro

Cilantro isn’t just a leafy herb that brightens dishes with its vibrant green color. This aromatic plant is also a rich source of nutrients that offer various health-promoting properties.  

Discover eight cilantro benefits for your overall wellness and learn how to incorporate this leafy green into a health-focused diet.

What is cilantro?

Cilantro, also known as Chinese parsley or coriander leaves, refers to the fresh leaves and stems of the Coriandrum sativum plant.

Cilantro is a versatile herb that has been valued for its unique flavor and medicinal properties for thousands of years. 

Fresh cilantro features a bright, full-bodied, citrusy flavor with notes of pepper and mint. 

It adds depth and freshness to many traditional dishes worldwide and is commonly used in Indian, Middle Eastern, Mediterranean, and Mexican cuisine.

Interestingly, a small percentage of the population has a genetic disposition that enhances their sensitivity to the aldehyde content of cilantro. These people tend to experience the cilantro plant as having an unpalatable, soapy smell and flavor.

Watch the video below to learn why you should regularly consume cilantro. 

Cilantro nutrition facts

Despite its modest calorie content, cilantro is a nutritional powerhouse. 

Cilantro is a rich source of various essential nutrients, including:

• Vitamin C 
• Vitamin K
• Folate
• Beta-carotene 
• Calcium 
• Magnesium
• Phosphorus
• Potassium

Cilantro’s impressive nutrient density makes it a valuable addition to a healthy diet, and even small servings can noticeably increase your intake of essential vitamins and minerals.

Cilantro vs. coriander 

Cilantro and coriander are common names for different parts of the Coriandrum sativum plant. 

While cilantro typically refers to the plant’s fresh leaves and stems, coriander refers to the dried seeds. In some regions, the leaves are also called coriander leaves.

Both cilantro and coriander seeds have benefits in culinary practices and health.

Top 8 benefits of cilantro

The powerful nutrient composition of the Coriandrum sativum plant not only adds flavor to your favorite recipes but also offers numerous health benefits.

Here are eight cilantro benefits that can help support overall health. 

1. Offers antioxidant properties 

Cilantro is a rich source of antioxidants, including vitamin C and phenolic compounds, that help strengthen the body’s ability to combat free radicals. 

Free radicals are highly reactive metabolic by-products that trigger oxidative stress, leading to cell damage and potentially contributing to the development of heart disease, various cancers, and rheumatoid arthritis.

2. Supports weight management

A study published in Molecules found that polyphenols in coriander may support metabolic health and effective weight management. 

The authors summarize, “Due to the bioactivities of coriander, this herb can be considered a valuable functional food against obesity, metabolic syndrome, and diabetes.”

Additionally, coriander has shown potential to enhance insulin sensitivity, which has been linked to more balanced blood sugar control and a lower risk of obesity and associated metabolic disorders.

3. Promotes detoxification

Coriander seeds promote healthy liver function and may help support the body’s natural detoxification processes. 

“A primary benefit of cilantro is its ability to enhance the detoxification of heavy metals such as aluminum, mercury, arsenic, lead, and cadmium,” explains Dr. Berg. 

Evidence published in the Avicenna Journal of Phytomedicine found that compounds in coriander seeds helped to significantly decrease levels of heavy metals, specifically lead, in the blood and brain tissue.

4. Supports bone health 

The significant amount of vitamin K in cilantro supports bone formation and mineral density, which are critical factors in preventing conditions related to bone loss, such as osteoporosis.

5. Enhances digestive health

Incorporating cilantro into your diet can help speed up the digestion and absorption of foods by promoting the production of digestive enzymes needed for optimal gut function. 

Cilantro also has antispasmodic properties that help relax the gastrointestinal tract muscles, which can reduce intestinal cramping and abdominal discomfort. 

6. Antimicrobial activity

Research published in Foods found that antioxidants in coriander help inhibit the growth of harmful bacteria, including Bacillus subtilis and Stenotrophomonas maltophilia. 

Its antimicrobial activity has also shown potential to be effective against microbes such as Escherichia coli and Staphylococcus aureus, often associated with food poisoning.

These findings support the notion that coriander may minimize food spoilage and reduce the risk of foodborne illnesses. 

Additionally, the antibacterial properties of the Coriandrum sativum plant can be utilized to enhance skin health, potentially reducing the severity of acne and skin inflammation.

7. Promotes blood sugar balance 

A study published in The British Journal of Nutrition highlights that dietary intake of cilantro supports more balanced blood sugar and insulin levels after meals. 

Promoting optimal blood sugar and insulin control is a vital aspect of maintaining metabolic health, which is linked to a significantly lower risk of obesity, insulin resistance, and type 2 diabetes.

8. Mental health benefits

The antioxidant activity of cilantro, combined with its high folate content, may help support neurological function. 

Research published in Molecules suggests that some of cilantro’s bioactive metabolites, such as terpenes and flavonoids, can interact with neurotransmitter receptors in brain tissue, which may influence mood regulation and support overall cognitive function.

Additionally, cilantro contains linalool, which may have a calming effect, potentially benefiting individuals with anxiety and sleep disorders.

Tips for selection, storage, and use

When shopping for cilantro, there are several tips you can employ to help enhance the quality and longevity of this health-promoting herb. 

Here’s how to select, store, and use cilantro.

How to select cilantro 

To maximize health benefits and flavor, it’s best to choose organic cilantro whenever possible.

Organic certification ensures the herb has been grown without synthetic pesticides or herbicides that can be harmful to your health.

Fresh cilantro offers the best taste and highest nutrient content, so look for cilantro with vibrant green leaves that show no signs of wilting or yellowing. Leaves should be free from dark spots or decay, and stems should be firm, not limp or slimy.

If you plan to use coriander seeds, opt for whole seeds over powdered options for a longer-lasting flavor. Fresh seeds should be a warm, tan to light brown color, round, and smooth, indicating they are not old or stale. 

Whole seeds maintain their essential oils and flavor longer than powdered varieties and can easily be ground at home as needed for peak freshness and aroma.

Coriander storage

Proper storage is essential to extend the freshness and usability of cilantro and coriander. 

After washing and drying cilantro, wrap it gently in a paper towel to absorb any excess moisture. Then, encase it in aluminum foil, ensuring it’s loosely wrapped to allow for some air circulation, and store it in the refrigerator’s crisper drawer to maintain freshness for up to two weeks. 

Alternatively, you can store coriander using the jar method.

Begin by trimming the ends of the cilantro stems. Place the stems in a jar partially filled with water, ensuring no leaves are submerged to prevent wilting. Cover the top with a loose plastic bag and store it in the fridge. 

Refresh the water every two or three days to keep the cilantro crisp and fresh, which helps extend its life for up to three weeks. 

Dried coriander seeds are best kept in a clean, airtight container free of moisture and stored in a cool, dark place to maintain shelf life. 

How to use coriander

Coriander seeds and cilantro leaves are versatile culinary ingredients that enhance the flavor of various dishes. 

Whole coriander seeds are often used in pickling or brining solutions, adding a distinct taste to vegetables and meats.

Ground coriander, with its warm and spicy notes, is perfect for enriching spice blends, curries, marinades, soups, and stews. 

Additionally, freshly chopped cilantro leaves are an excellent garnish to add a burst of color and flavor.

Cilantro recipe ideas

With the widespread use of the cilantro plant among various cultures, there is an array of diverse and delicious recipes that incorporate this versatile herb.

Here are delicious recipes that pair perfectly with the refreshing flavor of cilantro:

• Keto Tex-Mex Casserole 
• Vegan Avocado Toast 
• Low-Carb Thai Chicken Coconut Red Curry 
• Keto Tacos 
• Keto Curry Beef and Cauliflower 

Possible downsides of cilantro

While cilantro offers numerous health benefits, it also has potential downsides.

Cilantro can cause allergic reactions, skin irritations, or digestive issues, particularly in individuals sensitive to plants of the Apiaceae family, which includes celery, carrots, and parsley. 

Additionally, since cilantro can lower blood sugar levels, individuals with hypoglycemia should exercise caution and avoid excessive intake. 

In light of these potential issues, it’s recommended to consult a healthcare professional for personalized advice before adding cilantro to your diet. 

FAQ

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10220854/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8588955/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7142854/ 
4. https://pubmed.ncbi.nlm.nih.gov/10434846/ 
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10385770/