Know the cilantro benefits and nutritional value

Do you hate cilantro? For some people, especially those in the south, the answer is yes. “It tastes like stinky chicken.” Of course, you must have seen some people who particularly like to eat it. In the north, you can buy salads made with cilantro. In the north, it has become one of the indispensable vegetables for hot pot. let’s know about Coriander.

It is the leaves of an annual or biennial herb commonly used in cooking around the world. It is one of the main ingredients in many Mexican, Asian and Middle Eastern dishes. In addition to having a slightly citrusy and peppery flavor (to most people), cilantro is added to dishes for its potential health benefits.

Here’s a look at the benefits of cilantro, how to eat it, and why some people can’t stand its taste.

【Good source of nutrients】

• It provides essential nutrients like vitamins A, K, and C, as well as heart-healthy antioxidants.
• In addition to color and flavor, it adds nutrition to your plate. The Office of Dietary Supplements says a quarter cup of raw cilantro leaves (about the size of a golf ball) provides 16 percent of the recommended daily value of vitamin K. Vitamin K contributes to bone health.
• Cilantro also provides 5% and 2% of the recommended daily value of vitamins A and C, respectively. These vitamins are essential for immune function.

【Contains antioxidants】

In addition to its vitamin value, it provides important compounds called antioxidants, according to a 2022 review published in the journal Molecules. Antioxidants are substances that can prevent or slow certain types of cell damage.

There are many antioxidants in cilantro, but the polyphenols in it are particularly important. According to a 2019 review published in the journal Food & Function, polyphenols are antioxidants that can reduce inflammation. Polyphenols can prevent cell damage that would otherwise lead to premature aging and an increased risk of chronic diseases.

May help heart health

Traditional medicine has long used cilantro leaves to treat pain, inflammation, gastrointestinal issues, and more.

While most of the plant’s medicinal properties are unknown, Molecular Reviews 2022 states that the plant may have heart health benefits. It may regulate blood pressure and heart rhythm due to its high antioxidant content.

However, of the 18 studies evaluated in the review, only two were conducted in humans. Therefore, you shouldn’t expect to relieve any heart problems by munching on it. As of November 2022, more research is needed.

【Disadvantages of coriander】

Overall, there are few downsides to cilantro, especially when it comes to nutritional content. However, some people may want to avoid cilantro. For example, a 2012 study published in the journal Flavor found that between 2% and 21% of people dislike cilantro, depending on the demographic.

A 2019 review published in the journal Nutrients suggests that genetic variations — permanent changes to your DNA — may make you highly sensitive to the smell of compounds called aldehydes in cilantro.

Since smell and taste are closely linked, this genetic variation could make this fresh citrus herb taste like soap or earth.

Additionally, because it is often eaten raw, it poses a risk of bacterial contamination.

How to eat coriander

If you want to increase your intake of antioxidants and vitamins, use raw cilantro leaves as a cooking accompaniment. Sprinkle it on salads, beans, stir-fries, soups, fish, curries, etc. There are many recipes online that use cilantro, such as pestos, chutneys, and drinks. Try pairing grilled corn with chopped cilantro and fresh lime.