4 Science-Backed Benefits of Coriander and How to Incorporate It Into Your Diet

Coriander (Coriandrum sativum), known as cilantro when referring to its leaves, is a versatile herb used globally both as a spice and a traditional remedy. Its seeds, commonly referred to as coriander, are prized for their potential health benefits. Here are four science-backed benefits of coriander and ways to include it in your diet.

Antioxidant Benefits  

Coriander is rich in antioxidants, which are compounds that combat free radicals—unstable molecules that can damage cells in the body. These antioxidants support immune health, reduce inflammation, and may have neuroprotective effects. While much of the research has been done in test tubes and animal studies, they suggest potential benefits that need further exploration through human studies.

May Support Heart Health  

Coriander leaves contain flavonoids, essential phytochemicals that act as antioxidants. These compounds may inhibit the angiotensin-converting enzyme (ACE), resulting in relaxed arteries and lowered blood pressure. Although early results are promising, more human research is necessary to confirm coriander's effectiveness in managing hypertension.

May Reduce Anxiety  

In traditional medicine, coriander is used to alleviate anxiety. Preliminary research indicates that it may possess antianxiety effects, potentially by modulating negative emotions in the brain. However, further clinical trials on humans are needed before coriander can be recommended as a treatment for anxiety.

May Offer Skin Protection

 Laboratory research suggests that coriander may enhance the production of procollagen type 1, a precursor to the collagen found in skin, and increase dermal thickness while preventing free radical formation. These properties may help protect the skin from sun damage and photoaging. Linalool, a bioactive ingredient in coriander, is believed to contribute to these effects. Additional studies are necessary to validate coriander's efficacy in treating sun-damaged skin.

Incorporating Coriander Into Your Diet  

Coriander has a distinctive flavor and aroma that can mask the taste of certain foods, such as fish. Its sweet, aromatic, and spicy scent, alongside its earthy and citrusy flavor, makes it ideal for various recipes. Here's how you can enjoy coriander:  

• Use its leaves and seeds (whole or ground) to season food. Ground coriander can enhance flavor, while whole seeds add both flavor and texture.  

• Sprinkle fresh coriander on soups, salads, or smoothies for a burst of flavor.  

• Use coriander as a natural food preservative.  

Storing Coriander  

• Keep ground coriander and seeds in a cool, dry place, away from sunlight.  

• Store fresh coriander leaves (cilantro) in the refrigerator, loosely covered with a plastic bag or in an airtight container for optimal freshness.  

• Discard coriander once it loses freshness or passes its expiration date.  

Who Should Avoid Coriander?

 Most people can safely consume coriander, but certain individuals need to exercise caution:  

Allergic Reactions: People allergic to coriander or plants from the Apiaceae family should avoid it.  

Medication Interactions: Those taking blood pressure or blood sugar-lowering medications should consult a healthcare provider due to coriander's potential to lower these levels.  

Sedative Use: Since coriander may have sedative effects similar to Valium (diazepam), individuals on sedative medications should use it with caution to prevent increased drowsiness.  

In summary, coriander offers several potential health benefits supported by early research. Incorporating coriander into your diet can be beneficial, but consideration of potential interactions and allergies is essential. Always consult with a healthcare provider if you have concerns, especially when on medications.