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Spices and Herbs for Health Series – Coriander and Cilantro

Health & Wellness / By / June 4, 2021
parsley leaves on brown wooden surface
Photo by Jessica Lewis on Pexels.com

Fun fact- cilantro and coriander come from the same plant.

Coriander often refers to the dried seed or ground spice obtained from the fruit of the plant.

Cilantro is the the common name for the fresh green leaves of the plant. 

Note for recipes, in some countries, the fresh leaves can be referred to as coriander.


Nutrition Profile:

Cilantro and coriander contain:

  • Antioxidants
  • Iron
  • Calcium
  • Vitamin K
  • Vitamin C
  • Folate

Health Benefits of Cilantro:

Although few human studies have been done, animal and lab research shows numerous health benefits including:

  • Antibacterial effects
  • Antidiabetic effects
  • Antimutagenic effects
  • Antioxidant effects
  • Antiparasitic effects
  • Antiplatelet effects
  • Improved memory
  • Decrease blood pressure
  • Decrease cholesterol
  • Decrease anxiety
  • Decrease depression
  • Chelation effects
  • Ultraviolet (UV) protective effects
  • Improve digestion

How to add to your diet?

  • Make a salsa with fresh cilantro.
  • Use fresh cilantro as a garnish for salad, stir fries, curries, soups and stews.
  • Use fresh cilantro to finish vegetable dishes.
  • Season vegetables prior to cooking with dried coriander.
  • Make a marinade for meat, poultry and fish using either fresh cilantro or dried coriander.
  • Add flavor to Taco Tuesday! Garnish your dish with fresh cilantro!

Try out a few of my recipes that use fresh cilantro or ground coriander!

Recipes:

Onion and Garlic Free Salsa Verde
“The Girls” Salsa
Garlic and Onion Free Roasted Red Pepper Sauce
Onion, Garlic and Salt Free Thai Seasoning
Garlic, Onion and Salt Free Santa Maria Style Seasoning AKA “The Papa”
Salt, Garlic and Onion Free Montreal Style Seasoning AKA “The Charles”

References:

Singletary, Keith PhD Coriander: Overview of Potential Health Benefits, Nutrition Today: 5/6 2016 – Volume 51 – Issue 3 – p 151-161

Zhang CR, Dissanayake AA, Kevseroğlu K, Nair MG. Evaluation of coriander spice as a functional food by using in vitro bioassays. Food Chem. 2015 Jan 15;167:24-9. doi: 10.1016/j.foodchem.2014.06.120. Epub 2014 Jul 5. PMID: 25148954.

Sahib NG, Anwar F, Gilani AH, Hamid AA, Saari N, Alkharfy KM. Coriander (Coriandrum sativum L.): a potential source of high-value components for functional foods and nutraceuticals–a review. Phytother Res. 2013 Oct;27(10):1439-56. doi: 10.1002/ptr.4897. Epub 2012 Dec 19. PMID: 23281145.

Jabeen Q, Bashir S, Lyoussi B, Gilani AH. Coriander fruit exhibits gut modulatory, blood pressure lowering and diuretic activities. J Ethnopharmacol. 2009 Feb 25;122(1):123-30. doi: 10.1016/j.jep.2008.12.016. Epub 2008 Dec 25. PMID: 19146935.

Natural Medicine Database. Accessed June 2021.

This article is for information purposes only and is not medical advice. Consult with your medical provider prior to any lab testing, diet changes or new supplement/medication.

Do you live in TX, CA, GA, NC or OH? Looking to improve your health through culinary medicine? Message me for information about my consultation services. @neversayneverwellness@gmail.com

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

Use of Cookies.
A cookie is a piece of data stored on a site visitor’s hard drive by a web page server to help Never Say Never Wellness PLLC improve customers’ access to our Website and identify repeat visitors to our Website. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences. Like most companies, this Website may use cookies to identify which pages are being used. This helps us analyze data about webpage traffic and improve our Website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system. Overall, cookies help us provide you with a better Website, by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us. You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of our Website, programs, products, or services.

Use by Children.
This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com