Coriander (Cilantro) | Coriander Health Benefits & Nutrition

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Coriander | Cilantro

Coriander (Coriandrum sativum) is an Apiaceae family annual plant. Some other names of Coriander are Chinese parsley, Dhania (in India), and Cilantro (in USA & Canada). All parts of the Coriander plant are edible, although fresh leaves and dried seeds (as a spice) are the most commonly used in cookery around the world.

It is a delicate plant that grows to a height of 50 cm (20 in). The leaves have a variety of shapes, with large lobed leaves at the plant's base and delicate and feathery leaves higher up on the flowering stems.

Coriander leaves, fresh coriander, Dhania (in India), Chinese parsley, and cilantro are all names for the leaves. The fresh leaves and dried seeds have traditionally been used in cooking, despite the fact that all parts of the plant are edible. The leaves have a distinct flavour from the seeds, with hints of citrus.

Coriander Leaves

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Coriander/Cilantro/Dhania Leaves

The fresh leaves of coriander are used in many dishes, including green chutneys and salads, salsa and guacamole, and as a garnish for soup, fish, and meat. Coriander leaves are frequently used raw or added to the meal right before serving because their flavour is diminished by cooking. Coriander leaves are used in big quantities in Indian and Central Asian recipes and simmered until the flavour fades. When the leaves are taken from the plant, they deteriorate fast and lose their aroma when dried or frozen.

Coriander Seeds

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Coriander Seed

Coriander seeds are the dry fruits. In food preparation, the term "coriander" may refer simply to these seeds (as a spice), rather than the plant. The terpenes linalool and pinene give the seeds a lemony citrus flavour when crushed. Warm, nutty, spicy, and orange-flavoured, it is described as such.

Coriander is widely available in both whole dried seeds and in ground form. The flavour, aroma, and pungency of the seeds are enhanced by roasting or heating them in a dry pan. Ground coriander seed loses its flavour rapidly when stored, therefore it's preferable to grind it right away. Coriander seed is a spice that can be found in garam masala and Indian curries, where the powdered fruits are combined with cumin to thicken a sauce called dhania jeera. A famous dish is dhania dal, or roasted coriander seeds. Outside of Asia, coriander seed is often used in the pickling of vegetables. In Germany and South Africa, the seeds are used to produce sausages. Coriander seed is used as a substitute for caraway seed in rye bread in Russia and Central Europe. The Zuni people of North America have included it into their cuisine, utilising powdered seeds crushed with chilli as a meat sauce and eating the leaves as a salad. Coriander seeds are utilised in the making of several beers, especially Belgian wheat beers.

The coriander seeds are combined with orange peel to give the dish a citrus flavour. One of the main botanicals used to flavour gin is coriander seeds. Coriander essential oil was found to inhibit Gram-positive and Gram-negative bacteria such as Staphylococcus aureus, Enterococcus faecalis, Pseudomonas aeruginosa, and Escherichia coli in a preliminary investigation. In the Coca-Cola secret formula, coriander is listed as one of the original components.

Coriander Roots

Coriander roots have a richer, stronger flavour than the leaves, and they're utilised in a variety of Asian foods, particularly Thai soups and curry pastes.

Coriander (Cilantro) Nutritional Value

Nutrition Value

Coriander (Cilantro) Leaves Fresh

Nutritional value per 100 g


23 kcal


3.67 g

Dietary Fiber

2.8 g


0.52 g


2.13 g

Vitamins Quantity %DV†

Vitamin A




Thiamine (B1)


Riboflavin (B2)


Niacin (B3


Vitamin B6


Folate (B9)


Vitamin C


Vitamin K


Minerals Quantity %DV†

















Health Benefits of Coriander/Cilantro

Coriander leaves are rich in Vitamin C, Vitamin A, Vitamin K and other nutrients, including manganese, calcium, phosphorous, potassium, thiamin, niacin, and carotene.

The following are some of the health benefits of coriander leaves:

Good for Healthy Vision

Coriander leaves are high in vitamin A, as well as vitamin C, vitamin E, and the carotenoid class of antioxidants, all of which help to improve vision. They can also help with conjunctivitis, macular degeneration, and other age-related vision problems.

Coriander Good for Diabetics

Coriander is good for diabetes patients in all ways. It can stimulate the insulin secretion in our body and lower the blood sugar levels. Coriander leaves contain high levels of dietary fibres and proteins, which aid in blood sugar regulation. A modest glass of coriander juice mixed with lemon and honey infusions can help with hunger management, weight loss, and diabetic symptoms.

Coriander For Healthy Liver

Coriander leaves are high in alkaloids and flavonoids, which help to treat liver problems like jaundice and bile abnormalities. Furthermore, they confer beneficial hepatoprotective properties, increasing liver function and guaranteeing proper toxin removal from the body via the kidneys.

Coriander for Strong Bones

Coriander leaves are high in the minerals calcium, magnesium, and phosphorus, all of which are beneficial to connective tissue. In arthritis and osteoporosis, eating these leaves in dals and salads greatly increases bone density and calms painful joints.

Coriander for Stomach Disorders

Anthocyanins found in coriander leaves have anti-inflammatory qualities and can aid in the treatment of stomach ulcers and indigestion. Consumption of coriander leaves also increases gastric mucosal secretions, which protect the stomach walls from powerful acids and enhance gut health.

Good for the Heart

Coriander contains an antioxidant that decreases bad cholesterol (LDL) while raising good cholesterol levels (HDL). Coriander is quite beneficial to the digestive system

Good for the digestive system

Coriander is good for your liver and bowel movements. For a long time, it has been consumed in a customary manner.

Good for treatment of Alzheimer's

Coriander is rich in Vitamin K, which is good for the treatment of Alzheimer's disease.

The fat soluble vitamin and antioxidant-Vitamin A, protects against lung and cavity cancers.

Coriander Cures Anemia

Coriander contains a high amount of iron, which is essential part of treating Anaemia. The use of coriander leaves in the daily diet helps those suffering from Anaemia.


Coriander leaves not only add a unique flavour and aroma to traditional Indian dishes like dals, soups, and sambars, but they also provide important nutrients and have a number of health benefits. To boost and revitalise your health, add a sprinkle of fresh, brilliant green and crisp coriander leaves to your vegetable salad or evening snack.

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