Cilantro's Health Benefits - According to a Nutritionist

Bright green cilantro, also known as coriander leaves, is a ubiquitous ingredient in Mexican, Asian, Middle Eastern, and other international cuisines. Apart from the fact that it generally tastes spicy and lemony, cilantro is added to food for its conceivable health benefits. Here are the health advantages of cilantro, how to prepare it, and why some people find the flavor intolerable.

Cilantro's advantages

The advantages of cilantro for health are not well studied. However, research suggests that this leafy garnish may have some advantages.

A good source of nutrients is cilantro.

Cilantro gives your food nutrients in addition to color and flavor. Vitamin K, which promotes bone health and speeds wound healing, is present in a quarter cup of fresh cilantro leaves, or roughly the size of a golf ball. Additionally, it provides 2 percent DV and 5 percent DV of vitamin C and vitamin A, two vitamins essential for immune system health. Additionally, the mentioned serving size just adds a few calories to your meal.

Antioxidants are found in cilantro.

According to a review from 2022 that appeared in the journal Molecules, cilantro provides vital molecules known as antioxidants in addition to its vitamin content. Although there are many different kinds of antioxidants in cilantro, the polyphenol class is particularly significant. Why? Inflammation and cell damage that may have hastened aging and increased disease risk are reduced by polyphenols.

Coronary heart health may benefit from cilantro.

Traditional medicine has traditionally employed cilantro leaves and other coriander plant components to treat diabetes, gastrointestinal issues, pain, and inflammation. The same 2022 study published in Molecules showed the herb may have cardiovascular advantages, such as controlling blood pressure and heart rhythm, even if the majority of the plant's medical characteristics have not yet been thoroughly investigated. The researchers hypothesize that this is because cilantro contains a lot of antioxidants.

Only two of the 18 research that were evaluated in the study were carried out on people. Therefore, you shouldn't anticipate that nibbling on cilantro would make your cardiovascular problems go away; much more study is required.

Negative aspects of cilantro

In general, cilantro has minimal drawbacks, particularly in terms of nutrients. Some folks might wish to stay away from cilantro, though. For instance, up to 14% of people have a genetic variation that renders them extremely sensitive to the aroma of an ingredient in cilantro called aldehydes. This can make the fresh, citrus-like plant taste more like detergent or dirt since scent and taste are so closely related.

Additionally, because cilantro is frequently eaten raw, it might contain germs that would usually be destroyed by cooking. At least 20 foodborne outbreaks linked to cilantro were reported to the Centers for Disease Control and Prevention between 1998 and 2017. According to the Food Source Information website of Colorado State University, this resulted in 659 illnesses and 67 hospitalizations. Consult your doctor about whether you should only eat cooked cilantro if you're at a greater risk of getting a more serious sickness from consuming foodborne germs, such as if you're pregnant, over 65, or have a pre-existing medical condition.

According to the Natural Remedies Comprehensive Databases, the plant might potentially adversely interact with some drugs or other herbs. Therefore, before consuming a lot of cilantro, be sure to speak with a doctor or other trained health care professional.

How to consume cilantro

Garnishing meals with fresh cilantro may be for you if you're wanting to increase your intake of vitamins and antioxidants. For guacamole, salads, beans, stir-fries, soups, fish, curries, and other dishes, sprinkle it on top. Even if you're not a great lover of cilantro in its raw, unprocessed form, you can look for recipes online for pico de gallo, pesto, chutney, and even cocktails that use this herb. Roasted corn combined with finely chopped cilantro and fresh lime is one of my favorite combinations. The secret is to enjoy yourself while exploring the several ways cilantro can liven up a meal.