Coriander is a plant that comes from the Mediterranean and Middle Eastern regions. It is part of the carrot family known for its seeds, leaves, and essential oil. It is used in many different cuisines and traditional medicines around the world.
Coriander leaves, or cilantro, are often used to garnish soups, salads, and salsas. The Sabut Dhaniya is a popular spice, adding a warm, nutty flavour to bread, soups, and curries. Coriander’s essential oil is used in food preservation and pharmaceutical products.
Coriander has benefits like antioxidants and potential effects on blood sugar and heart health. Research on these benefits is still ongoing.
This article explores coriander, including its benefits, possible side effects, and more. We aim to provide an unbiased view of this popular herb based on evidence.
Nutritional Value of Coriander Seeds (Dhania)
Content of nutrients in 100 grammes of raw dahnia leaves.
| Nutrient | Content |
| Calcium | 67 mg |
| Carbohydrate | 3.67 g |
| Copper | 0.225 mg |
| Energy | 23 kcal/95 KJ |
| Fat | 0.52 g |
| Folate | 62 µg |
| Iron | 1.77 mg |
| Magnesium | 26 mg |
| Manganese | 0.426 mg |
| Niacin | 1.11 mg |
| Pantothenic acid | 0.57 mg |
| Phosphorus | 48 mg |
| Potassium | 521 mg |
| Riboflavin | 0.162 mg |
| Selenium | 0.9 µg |
| Sodium | 46 mg |
| Sugars | 0.87 g |
| Thiamin | 0.067 mg |
| Total dietary fibre | 2.8 g |
| Vitamin B6 | 0.149 mg |
| Vitamin C | 27 mg |
| Water | 92.2 g |
| Zinc | 0.5 mg |
The Uses and Benefits of Coriander Seeds
Coriander, also known as cilantro, is widely used in culinary applications and lends its unique flavour to various dishes. Coriander leaves are versatile, from garnishing soups to enhancing cold pasta salads and Thai noodle dishes. The seeds offer a distinct flavour and are commonly used in everyday cooking.
But coriander is not just about flavour. It’s packed with nutritional benefits, including a rich source of antioxidants. Its leaves and seeds have been studied for their potential health benefits, backed by scientific evidence.
Nutritional and Health Benefits
Coriander has anti-inflammatory, antibacterial, and antioxidant properties. Studies show it can lower blood sugar, fight infections, and support heart, brain, skin, and digestive health. Coriander extract may also protect against nerve-cell damage and improve memory.
However, it’s important to note that most of these studies use concentrated extracts. Hence, the exact amount of coriander seeds or leaves needed to achieve these benefits has yet to be clarified.
With its rich flavour and potential health benefits, coriander is a worthy addition to your diet. Whether garnishing a dish with its leaves or using the seeds to enhance your cooking, you’re adding flavour and a boost of health benefits.
Coriander and Its Impact on Blood Sugar and Cholesterol Levels
Recent studies suggest that coriander may significantly impact blood sugar and cholesterol levels. Consuming coriander seeds, leaves, or oil could help manage or prevent diabetes and heart disease.
Coriander can help balance blood sugar levels and lower high blood pressure and bad cholesterol while increasing good cholesterol. This is promising for people dealing with high or low blood sugar levels.
These findings are helpful but only use coriander for these conditions with a doctor’s guidance. Always talk to your doctor before changing your diet or treatment plan.
The Potential Side Effects of Coriander
Eating coriander, especially the seeds, can cause side effects. Some people may have allergic reactions like skin rashes, trouble breathing, and dizziness. Too much coriander seeds can also lead to digestive problems and liver issues.
Form of Coriander and Its Impact
The form in which coriander is consumed can impact its side effects. For instance, coriander oil may cause more severe allergic reactions than seeds or leaves.
Minimizing Potential Side Effects
To avoid side effects, use coriander seeds in moderation. If you have allergies or a sensitive stomach, talk to your doctor before eating coriander.
Coriander’s Impact on Skin Health
Coriander is a popular garnish in many dishes and has many benefits for skin health. It is rich in iron, antioxidants, and Vitamin C, suitable for the skin. The antioxidants in coriander protect skin cells from damage and help the skin look soft, supple, and glowing. They also slow down ageing, soothe the skin and stay elastic.
Moreover, coriander’s antimicrobial properties are also noteworthy. It has been found to work like magic against skin conditions like acne, pigmentation, and oiliness. While the research on these uses is still developing, anecdotal evidence points to its efficacy.
Coriander can be used in different ways to benefit the skin. You can chew fresh coriander leaves in the morning on an empty stomach or apply coriander juice directly to the skin.
It’s important to remember that coriander has many potential benefits but may not replace professional medical advice or treatment for specific skin conditions.
Other Potential Uses of Coriander
Coriander has more uses than we know. Studies suggest it can treat urinary tract infections because it fights germs. It also helps with digestion and relieves bloating and cramps.
Studies suggest that coriander may improve memory and cognitive function. Some evidence also indicates that regular consumption of coriander could help maintain a healthy body weight.
However, it is essential to note that more research is needed to establish these potential uses of coriander conclusively. As always, it is crucial to consult with a healthcare professional before using it for medicinal purposes.
Precautions and Interactions
Coriander is safe for cooking, but if you’re pregnant or breastfeeding, be cautious when using it for medicinal reasons. How it affects this group is unknown, so it’s best to avoid consuming large amounts.
People allergic to plants in the Apiaceae family should not use coriander because it might cause allergic reactions. We don’t know how coriander affects young children, so it’s best for them to avoid using it.
Interactions
Coriander can interact with certain medications and supplements. For example, it has shown a soothing effect similar to Valium, which could potentiate the effects of other sedatives. It may also interact with medications to lower blood sugar or blood pressure, potentially leading to deficient levels of both.
Conclusion
In conclusion, coriander has many uses and potential health benefits. It is rich in antioxidants and can help lower blood sugars, fight infections, and promote heart, brain, skin, and digestive health. However, more research is needed to fully understand its health benefits, as most studies have been done in labs or on animals.
Before using coriander for medicinal purposes, it’s essential to consult with a healthcare professional, especially if you have allergies, is pregnant or breastfeeding, or have young children.
Finally, adding coriander to a healthy diet can improve overall well-being. Coriander can enhance the taste of sweet and savoury dishes, whether as leaves or seeds, ground or whole.