What Is Cilantro?
A member of the Apiaceae or Umbelliferae family, cilantro (Coriandrum sativum) is an herb that is popularly known by its Spanish name. This fab ingredient has different names in different parts of the world – coriander, Chinese parsley, dhaniya, coriandolo, kusthumbari, and so on. Which is a testimony to the fact that it is a global culinary sensation. Cilantro’s origins were traced to southern Europe and the Mediterranean. It is one of the oldest spices in history that has been used for 7000 years (1). There should be some logic behind its use for over 70 centuries, don’t you think? Cilantro is full of nutrients and has a multitude of uses and benefits. Here’s a list of all the favors it does for you and your health.
10 Amazing Benefits Of Adding Cilantro To Your Diet
1. Prevents Tumor Formation And Growth
The active compounds in cilantro, like phthalides and terpenoids, induce the production of specific enzymes. These convert the tumor-causing ions and compounds into less toxic forms. This activity stops tumor formation and growth (2).
2. Detoxifies Your Body
Cilantro has one of the best biochemical profiles amongst herbs that can rejuvenate your body. The terpenoids, polyacetylenes, and carotenoids scavenge the harmful free radicals and reactive oxygen species in the blood. One glass of cilantro crush will flush out all the toxins from your body.
3. Is A Natural Painkiller And Anti-inflammatory Agent
Cilantro seeds (also called coriander) possess analgesic activity. They reduce pain by acting on the central pain receptors. Linalool is the active compound that gives cilantro this property (3).
4. Aids Digestion – Cures Stomach Cramps
According to traditional scholars, coriander prevents the rising of harmful gases from the stomach to the brain. Modern medicine has found that cilantro and its oil can be used as carminatives (4).
5. Helps In Weight Loss
According to Ayurveda, coriander seed decoction reduces blood lipid levels. The sterols present in the seeds and leaves inhibit the absorption of dietary cholesterol, thereby preventing weight gain (5).
6. Has Anti-diabetic Properties
Traditional medicine in Jordan, Morocco, Persia, and Saudi Arabia used cilantro leaves for treating diabetes. The leaves contain higher levels of potent anti-inflammatory flavonols like quercetin, tannins, and sterols, which give the anti-diabetic nature to this herb.(6)
7. Treats Urinary Tract Infections (UTIs) – Improves Kidney Functioning
Dealing with UTI gets much easier when you have coriander seeds in your kitchen. These seeds enhance the urine filtration rate of kidneys, leading to quicker urine generation. This reduces water retention in the body. Also, your body gets rid of all the toxins and microbes, keeping the urinary system clean.
8. Works Wonders For Your Skin
Cilantro is known for its antioxidant properties. The leaves and coriander seeds contain terpenoids, sterols, polyphenols, aromatic acids, and carotenoids, which scavenge the free radicals and heavy metals and manage oxidative stress in your body. Essential oils or extracts of cilantro can cure bacterial or fungal infections of the skin (including pimples and acne) by purifying your blood.
9. Boosts Memory Power And Brain Functioning
A combination of the antioxidative, anti-inflammatory, and cholesterol-lowering activities of this wonder herb bring about this effect on the brain. The neurons get less exposed to oxidative stress, resulting in a better lifespan, leading to better memory. This cognitive effect of cilantro on memory and the nervous system is being applied to manage patients with Alzheimer’s disease.
10. Is An Antibacterial, Antifungal, And Anthelmintic Agent
Apart from doing all the good to your body, cilantro and coriander seeds have antibacterial and antifungal properties. Thanks to the bioactive compounds, cilantro can also kill parasites in your body (anthelmintic). This property is exploited not only in medicine but is also applied to food preservation and preventing spoilage (3). That means you can store meat, fish, grain, vegetables, etc. with some coriander seeds or suitable extracts for extended periods. But what gives cilantro these characteristic properties? Let’s find out.
Nutritional Profile Of Cilantro
The bioactive compounds are responsible for each of the benefits of cilantro. Here’s a glance at its nutritional profile: Cilantro has high levels of vitamins A and K along with sodium. If you need supplementation for folic acid or folate, consider adding more cilantro to your diet in the form of fresh leaves or dried – since cilantro contains folate. I was floored when I read about its importance in ancient medicine and housekeeping. Scroll down for more facts about cilantro leaves and seeds and their benefits.
The leaves of the Coriandrum sativum plant are called cilantro, and the seeds are called coriander seeds. The upper leaves of the plant are thin and blade-like, whereas, the lower ones are denser and defined with smaller incisions. Egyptian tombs were found to have coriander seeds in their cases, indicating their medicinal properties. Turkey, Pakistan, and other Middle Eastern countries use cilantro as one of the active ingredients in their herbal formulations. Cilantro has flavonoids that help by relieving menstrual cramps and muscle spasms. Did you know that cilantro has insecticidal properties as well?
This is why I love this herb. You can have it in any form and get the maximum benefits – be it a juice, a sauce, a garnish, a dip, in a cooler, or as medicine. Anything that I cook should be quick, tasty, healthy, filling, refreshing, and relatable. Below, I’m going to share a few of my comfort food recipes with cilantro. You are so going to love them!
3 Tasty Treats With Cilantro
1. Cilantro Shallot Green Salad: Refreshing And Healthy
2 teaspoons olive oil or sunflower oil 1 cup evenly sliced, sautéed (or crispy fried) shallots 150 g asparagus spears, very thinly sliced 1 fresh big bunch of cilantro leaves and stems ½ teaspoon soy sauce ½ teaspoon sugar ½ teaspoon salt (sea salt works best) ½ cup peanut, well-toasted 1 tablespoon toasted sesame seeds Garlic pods, chopped or sliced half (optional)
2. Lime Cilantro Rice: Super Quick And Refreshing
1 ½ cups long grain basmati rice (you can replace it with brown rice) 2-3 tablespoons cooking oil (or olive oil) 1-2 pods garlic, chopped or minced 2 ¼ cups water (reduce the water quantity if you are using brown rice) 1 teaspoon salt Zest of 1 lime 3 tablespoons lime juice, fresh 1 cup chopped cilantro leaves and tender stalks
3. Cilantro Chicken: Tasty And Filling
4 boneless chicken breast halves ¼ cup lime juice ½ cup fresh cilantro, chopped 5-6 garlic cloves, chopped 1 tablespoon honey 1 tablespoon olive oil (cooking oil will do too) ½ teaspoon salt ¼ teaspoon pepper
I have made all of these and wished to have more of cilantro in a day. As per the nutrition data, you are allowed to eat about one-fourth cup per day. It has almost zero calories and no fat. So, can you eat 10 g of cilantro a day? Or have the cilantro salad thrice a day? Where and when do you draw the line? And if you overate cilantro, what would happen? Scroll down to know the dark side.
Effects Of Cilantro Overdose
1. Interacts With Heavy Metals
Cilantro has chelation effects on the heavy metal ions in your body. The bioactive components interact with mercury, cadmium, tin, and lead and mobilize them – causing their excretion (5). Any implants (dental, splints, or fracture supports) made of these metals will get eroded if you overeat cilantro.
2. Might Cause Photosensitivity
Some studies suggest that cilantro and coriander seeds can cause photosensitivity. Your skin becomes very sensitive and almost allergic to sun rays. The exact mechanism of how this works is still not well-studied. How is parsley different from cilantro? Check out the infographic below to discover how you can reap the benefits of cilantro in different ways by incorporating it into beverages. Parsley and cilantro belong to the same family and look similar. However, when you closely examine, parsley leaves have pointed ends, whereas cilantro leaves have curled ends. In terms of flavor, cilantro is stronger than parsley. Also, the seeds of cilantro, called coriander, are more aromatic and are commonly used in cooking. Parsley seeds have not been used as much. How to store cilantro for a longer time? Fill a small jar or glass partially with water. Place the stem ends in the jar. This way, you can store them at room temperature or in the refrigerator. If you are storing in the refrigerator, cover the leaves of the submerged cilantro with a loose, plastic bag. The leaves will not wilt and stay fresh for about two weeks. Change the water when it gets dirty for better results. In what forms can you eat cilantro? You can add the stems and leaves of cilantro to salads, sides, and main courses as garnish. You can grind cilantro to make pesto and dips and add it to juices or coolers. Dried cilantro and coriander seeds can be used in spice mixes too. Is cilantro a superfood? Possibly. Cilantro has antioxidant and antimicrobial properties that may help boost our health in many ways. Hence, it may be considered a superfood. Does cilantro cleanse your liver? Possibly. Cilantro is replete with phenolic compounds that act as antioxidants. These protect the liver and boost its function (7). Is cilantro good for hair? Possibly. According to traditional medicine, cilantro juice may help boost hair growth and prevent hair fall. However, there is more scientific research warranted in this regard. Does cilantro make you sleepy? Yes. Cilantro contains linalool, a compound known to exert sedative effects (8). Is cilantro better fresh or dried? Fresh cilantro is better as it has a stronger aroma due to its rich source of aromatic and bioactive compounds (9). Is cilantro good for high blood pressure? Yes. Cilantro contains flavonoids, phenolic acids, phytosterols, and terpenes, which are compounds with anti-hypertensive properties (10). Does cilantro help with anxiety? Possibly yes. A mice study has shown that cilantro extracts may help relieve anxiety. This property is ascribed to linalool, which has noticeable effects on the central nervous system, thanks to its hypnotic and anticonvulsant qualities (11). Cilantro tincture is used as a part of medical formulations. It is used in combination with other herbs to cure indigestion, respiratory troubles, heavy metal poisoning, bacterial infections, diabetes, and vitamin K deficiency.
