Coriander – Benefits, Nutritional Values, and Healthy Recipes
October 12, 2022
October 12, 2022
The coriander plant is prevalent across the globe. Coriander is a flavoursome addition to curries, soups, salads and other dishes. The leaves of the coriander plant are called cilantro in the United States. In contrast, in Asian countries, they are popular as coriander leaves. The fruit of this tree is dried and is known as coriander seed. This seed is made into a powder and used in a range of Indian and Mughlai dishes.
Despite its popularity, not everyone is aware of its numerous benefits. There are multiple benefits of coriander. For example, they have anticancer, antifungal, improving skin and heart health, etc.
They are scientifically known as Coriandrum sativam. Coriander originated in Italy but is now cultivated and readily available in many parts.
The nutritional value of 100 grams of coriander leaves is as follows:
The nutritional value of 100 grams of coriander seeds is as follows:
Coriander has quercetin which increases your body’s metabolism. Metabolism is the standard functioning capacity of your body. When metabolism increases, it aids in weight loss. In contrast, it results in weight gain when it decreases.
Coriander works as a detoxifying agent, which helps flush out the toxins from our bodies. Flushing away toxins enables you to increase metabolism, which allows you to lose weight.
The fibre content in coriander is high, giving you a feeling of fullness for a longer time. Therefore, this avoids unnecessary snacking and helps in weight loss.
Oxidative stress is the primary cause of free radical production in the body. These free radicals multiply, interact with the cells in the body and turn them into cancer cells. A group of these cancer cells form into a tumour, which results in cancer.
Antioxidants in coriander help fight cancer by reducing oxidative stress. Intake of antioxidants prevents the normal regular cells from turning into cancer cells. Hence it protects the body from cancer. Several studies prove the claim.
Inflammation is a result of oxidative stress. Polyphenol compounds in coriander reduce oxidative stress. As a result, it reduces inflammation.Several studies prove the anti-inflammatory properties of coriander.
Since ancient times, people made a drink by simmering coriander seeds in boiling water. It is a very healthy drink. You can keep it overnight to treat cough, cold, pain and inflammatory diseases like arthritis. This concoction is a popular home remedy even for headaches, mouth ulcers etc.
Sun’s harmful UV rays damage the skin to a great extent. Ultraviolet radiation cause photodamage to the skin. In addition, it leads to various chronic alterations in the skin structure. As a result, you may experience skin issues like wrinkles, premature ageing, acne, blemishes, patches etc.
Skin wrinkles are associated with collagen synthesis in the skin. Collagen is responsible for younger-looking skin. It is a protein that ensures elasticity in the skin. It comprises 1/3rd of the protein in our body. As we age, the collagen in the body breaks down, and it gets harder for our body to synthesise collagen.
Coriander has linoleic acid, which helps synthesise collagen in your body. A study proves that coriander effectively synthesises collagen.
Apart from skin, coriander is responsible for healthy hair. Coriander strengthens the hair. It is rich in vitamins like K, C and A. These are very important for hair growth and strength.
Alzheimer’s disease is a rapidly growing degenerative condition. It is a common cause of dementia which is progressive memory loss. Mood swings also occur with age, and the advancement of other degenerative diseases arise. With age, the synapse activity slows down. Prevention of acetylcholine activity helps in memory boost by regulating the human body’s synapse. Coriander plays a role by preventing the breakdown of acetylcholine in the body.
Coriander contains Linaloolhas, a pigment that reduces GABA levels in the body. GABA levels are high when you are upset. In addition, Linalool has an anxiolytic activity that enhances mood.
Coriander also contains potassium, which elevates mood and reduces depression. In addition, potassium reduces cortisol which is a stress hormone. In addition, research proves that coriander and its components help improve mood.
Coriander oil helps preserve the longer shelf life of products. It destroys potential bacteria and fungus. Its action in the membrane damages bacteria and yeast. As a result, it protects the food products and keeps them healthy. In addition, it regulates cholesterol and liver function.
Adding coriander to your diet helps regulate and improve lipid metabolism. In addition, it improves heart health by lowering bad cholesterol (Low-density lipoprotein, LDL). It also increases good cholesterol (High-density lipoprotein, HDL).
Studies prove that coriander reduces the incidence of gall stones. In addition, coriander helps regulate bile synthesis in the body. Hence, it regulates liver function, gall bladder and common bile duct.
Satiety and hunger cycle disorders are pervasive amongst people trying to lose weight without seeing anticipated results. Coriander regulates digestive hormones ghrelin (hunger hormone) and leptin (satiety hormone).
Irregular dietary pattern without any routine is a major cause of irritable bowel syndrome. It improves the dietary pattern by regulating the hormone regulations, preventing irritable bowel syndrome. In addition, coriander is rich in fibre.
It leads to smooth peristalsis and easing in constipation. Therefore, coriander ultimately improves digestion.
Coriander has anti-diabetic qualities. Therefore, it increases insulin secretion and sensitivity. Another quality is that it is low in GI and high in fibre.
In addition, studies show that coriander reduces hyperglycemia, which means it prevents blood glucose level spikes.
Coriander has high levels of vitamin A. Vitamin A is also known as the vitamin for the eye, enhancing eye vision. It plays a significant role in maintaining a clear eye cornea. The cornea is the outermost covering of your eye. Rhodopsin, a component in this vitamin, is a protein that helps you to see in low light.
The deficiency of this vitamin is called night–blindness. In addition, several studies prove that a vitamin A-rich diet prevents cataracts and macular degeneration of the eye. These two eye conditions are degenerative and age-related.
Preparation time: 10 minutes
Preparation time: 10 minutes
Coriander has numerous health benefits. Coriander will yield many fruitful results when you include it in your daily diet. However, people suffering from kidney disorders should not consume coriander in any form. That is because it has a very high potassium content. Like all other things, have them in moderation to reap most of their benefits.
A. Coriander frees the body of toxins. In addition, it has anti-cancer properties, helps lose weight, maintains digestion, helps get good hair and skin.
A. Yes, we can. It is beneficial for our health. It may help lose weight and boost immunity.
A. Coriander is rich in nutrients and has several benefits. For example, it helps enhance memory and vision. In addition, it improves digestion and helps lose weight. Hence, we can call it a superfood.
A. No, until and unless you have a renal issue or are allergic to coriander. In addition, extremely high amounts can cause rashes.
A. Yes, you can. Raw coriander leaves are delicious and may benefit you in several ways. They can improve digestion and gut health. In addition, they can protect your skin from several infections. Coriander leaves are also good for heart and brain health.
A. Yes it may, as it has high fibre and low GI. High fibre foods which are low in Glycemic index helps manage diabetes.
A. 100 grams of coriander leaf has 256 mg of potassium, whereas 100 grams of coriander seeds have 990 mg of potassium.
A. Yes. Because it flushes out toxins from the body. In addition, it is anti-bacterial and antifungal.
A. Yes, as it regulates thyroid hormones and helps patients suffering from thyroid.
A. Yes, it is. However, you should eat coriander seeds in moderation.
A. There are several benefits of drinking coriander juice. For example, it aids weight loss, flushes out all the toxins from your body and has several other benefits.
A. Yes, you can drink coriander juice daily. However, you should drink it in moderation.