Cilantro, often sprinkled generously on top of curries, soups, and tacos, is more than just a garnish. Known for its fresh and citrusy flavor, this vibrant green herb has made its way into kitchens around the world. But did you know that cilantro is packed with nutrients and offers a wide range of health benefits?
In this guide, we’ll dive into everything you need to know about cilantro—from its nutrition and health perks to the potential side effects and best ways to consume it.
What is Cilantro?
Cilantro (Coriandrum sativum) is an annual herb that belongs to the Apiaceae family. While the leafy part is referred to as cilantro (especially in North America), the seeds of the same plant are known as coriander. Interestingly, in many parts of the world, both the leaves and the seeds are simply called coriander.
Cilantro leaves are soft and bright green with a distinct aroma that some people love and others find soapy—due to a compound called aldehyde. It’s widely used in cuisines such as Indian, Mexican, Thai, Middle Eastern, and Latin American for its refreshing taste and aromatic quality.
Nutrition Facts of Cilantro (Per 100g)
| Nutrient | Amount |
|---|---|
| Calories | 23 kcal |
| Protein | 2.1 g |
| Carbohydrates | 3.7 g |
| Fiber | 2.8 g |
| Fat | 0.5 g |
| Vitamin A | 6748 IU |
| Vitamin C | 27 mg |
| Vitamin K | 310 µg |
| Folate (Vitamin B9) | 62 µg |
| Potassium | 521 mg |
| Calcium | 67 mg |
| Magnesium | 26 mg |
| Iron | 1.8 mg |
| Manganese | 0.4 mg |
20 Incredible Health Benefits of Cilantro
- Detoxifies Heavy Metals: Cilantro is known to help remove heavy metals like mercury and lead from the body by binding to them and facilitating excretion.
- Supports Heart Health: Its antioxidants, potassium, and anti-inflammatory compounds can help reduce high blood pressure and cholesterol levels.
- Improves Digestion: Cilantro helps stimulate digestive enzymes and bile production, improving digestion and reducing bloating.
- Lowers Blood Sugar Levels: Some studies show cilantro can help lower blood sugar levels, making it beneficial for people with type 2 diabetes.
- Powerful Antioxidant Properties: The herb contains quercetin and other flavonoids that combat oxidative stress in the body.
- Anti-Inflammatory Effects: Cilantro may reduce inflammation, which plays a role in many chronic diseases including arthritis.
- Protects Against Infections:Its antimicrobial properties help fight off infections caused by bacteria and fungi.
- Supports Eye Health: High levels of vitamin A and antioxidants support vision and help prevent age-related eye disorders.
- Boosts Immunity: With its rich content of vitamins C and K, cilantro helps support a robust immune response.
- Promotes Healthy Skin: Cilantro’s antibacterial and anti-inflammatory traits help in treating acne, eczema, and other skin conditions.
- Aids in Weight Loss: It is low in calories and helps in digestion, indirectly supporting weight loss efforts.
- Fights Bad Breath: Cilantro has natural deodorizing properties that can help combat bad breath.
- Alleviates Menstrual Discomfort: Some women use cilantro to reduce cramping and discomfort during their cycle.
- Improves Sleep Quality: Cilantro has mild sedative properties that may help in promoting restful sleep.
- Enhances Brain Function: The herb contains compounds that help prevent oxidative stress and inflammation in the brain.
- Reduces Anxiety: Cilantro extract may have calming effects and can act as a natural anxiolytic.
- Supports Bone Health: With calcium and vitamin K, cilantro supports bone density and reduces the risk of fractures.
- Promotes Healthy Hair: The vitamins and minerals in cilantro promote stronger, shinier hair.
- Fights Urinary Tract Infections (UTIs): Its antibacterial properties may help prevent or treat UTIs.
- May Have Anti-Cancer Properties: Preliminary studies suggest its antioxidants may help inhibit cancer cell growth.
10 Side Effects of Cilantro
While cilantro is generally safe for most people, it’s good to be aware of potential side effects:
- Allergic Reactions: Some individuals may experience skin rashes, itching, or respiratory issues after consuming cilantro.
- Digestive Issues: Overconsumption can sometimes cause stomach cramps, diarrhea, or nausea.
- Photosensitivity: High intake may make the skin more sensitive to sunlight, increasing the risk of sunburn.
- Low Blood Pressure: People with naturally low blood pressure should monitor their cilantro intake.
- Hormonal Imbalance: Excess consumption might interfere with hormone production in some individuals.
- Possible Drug Interactions: Cilantro may interact with medications like blood thinners or diabetes drugs.
- Metal Detox Overload: When taken in large amounts, cilantro’s metal detox properties may cause temporary symptoms like headache or fatigue.
- Kidney Concerns: Cilantro contains oxalates, which may be an issue for those prone to kidney stones.
- Taste Sensitivity: Some people are genetically predisposed to find cilantro’s flavor unpleasant or “soapy.”
- Pregnancy Concerns: In large amounts, cilantro may stimulate uterine contractions. Moderation is key for pregnant individuals.
How to Eat Cilantro?
Cilantro is incredibly versatile. Here are some ways you can incorporate it into your diet:
- Sprinkle fresh chopped leaves over soups, tacos, or curries.
- Add to salads for a zesty flavor boost.
- Blend into green smoothies for a detoxifying kick.
- Mix with yogurt to make a refreshing cilantro dip or chutney.
- Use in marinades and salad dressings.
- Stir into rice, quinoa, or couscous for extra flavor.
Tips for Consuming Cilantro
- Always wash thoroughly to remove dirt or pesticide residues.
- Store fresh cilantro in a jar of water in the fridge, covered loosely with a plastic bag.
- Use both leaves and stems, as the stems hold a lot of flavor.
- Add cilantro at the end of cooking to preserve its fresh taste and nutrients.
- Try cilantro oil if you want a more concentrated flavor for dishes or skincare.
Other Uses of Cilantro
Beyond cooking, cilantro has several interesting uses:
- Natural deodorant: Its antibacterial properties can help control body odor.
- Skin toner: Cilantro juice may be used as a skin-refreshing toner.
- Herbal tea: Cilantro tea helps with digestion and detoxification.
- Aromatherapy: Cilantro essential oil is used for calming anxiety and enhancing mood.
- Gardening: Cilantro is a companion plant that repels pests like aphids and spider mites.
How Much Cilantro Can You Eat in a Day?
There’s no fixed upper limit for cilantro, but moderation is key. Most nutritionists recommend:
- 1/4 to 1/2 cup of fresh cilantro daily for general health benefits.
- If taking in supplement form, follow the recommended dose of 300–600 mg of extract per day.
Overconsumption may lead to digestive issues or other side effects in sensitive individuals.
Best Time to Eat Cilantro
There’s no specific best time to eat cilantro, but you can plan your intake depending on the benefit you’re aiming for:
- Morning: Add to smoothies or tea for detoxification.
- Afternoon: Use in salads or soups for digestive support.
- Evening: Include in dinner if you want a light, refreshing herb that won’t disrupt sleep.
Who Should Eat Cilantro?
Cilantro can benefit a wide range of people, including:
- Those with high blood pressure or cholesterol.
- People trying to detox from heavy metals.
- Individuals with digestive issues like bloating or gas.
- Those looking to boost immunity naturally.
- People with mild anxiety or sleep disorders.
It’s also suitable for those on vegetarian, vegan, or gluten-free diets.
Who Should Not Eat Cilantro?
Although cilantro is generally safe, some individuals should avoid or limit its intake:
- People allergic to coriander or other Apiaceae family plants (like parsley or celery).
- Pregnant or breastfeeding women, unless advised by a doctor.
- Individuals taking medications for diabetes or blood pressure.
- Those with a history of kidney stones due to oxalate content.
- People with sensitive digestion or chronic GI issues.
Cilantro as a Supplement
Cilantro supplements are available in various forms:
- Capsules
- Powdered extract
- Tinctures
- Essential oil (for external use)
These are marketed for detoxification, digestion, skin health, and immune support.
Dosage
The appropriate dose can vary depending on the supplement form and the individual’s needs:
- Capsules: 300–600 mg per day
- Tinctures: 10–30 drops diluted in water, up to 3 times daily
- Powder: 1–2 tsp per day mixed into smoothies or water
Always follow the manufacturer’s instructions and consult a healthcare provider before starting any supplement.
Precautions and Interactions
Here are some important things to keep in mind:
- Medication Interactions: Cilantro may lower blood sugar or interact with blood pressure medications.
- Pregnancy and Breastfeeding: Should be consumed in moderation and only under medical supervision.
- Allergy Testing: If you’re unsure about your sensitivity to herbs, perform a patch test or try a small amount first.
- Essential Oil Use: Should always be diluted before applying to the skin and should not be ingested.
Final Thoughts
Cilantro is far more than a flavorful garnish. This humble herb offers a wide array of nutrients and health benefits, from supporting digestion and heart health to aiding detoxification and boosting immunity. However, like any natural remedy or food, it should be consumed mindfully and in moderation.
Whether you enjoy it fresh, in teas, or as a supplement, cilantro can be a refreshing and powerful addition to your wellness routine.
FAQ’s
What is cilantro called in India?
In India, cilantro is commonly known as coriander leaves or dhaniya patta in Hindi.
How much cilantro is safe to eat daily?
Consuming about 1/4 to 1/2 cup of fresh cilantro per day is generally safe for most people. For supplements or extracts, follow dosage recommendations or consult a healthcare provider.
What is the medical use of cilantro?
Cilantro is traditionally used for its detoxifying properties, particularly for removing heavy metals. It’s also used to support digestion, lower blood sugar, reduce inflammation, and combat infections.
What is the difference between cilantro and coriander?
Cilantro refers to the fresh green leaves of the plant, while coriander typically refers to the dried seeds. In the U.S., “cilantro” means the leaves and “coriander” the seeds; elsewhere, both are often called coriander.
Is cilantro good for kidneys?
Cilantro may support kidney health due to its diuretic and detoxifying properties, helping to flush out toxins. However, it contains oxalates, so people prone to kidney stones should consume it in moderation.
Is cilantro best cooked or raw?
Cilantro is best consumed raw or added at the end of cooking to preserve its delicate flavor and beneficial nutrients, which may diminish with prolonged heat.
Is cilantro a blood thinner?
Cilantro may have mild blood-thinning effects due to its natural compounds. People on anticoagulant medications should consult a doctor before consuming it in large amounts.
What was cilantro originally used for?
Historically, cilantro was used in traditional medicine for digestive issues, as an anti-inflammatory, and as a preservative. It’s one of the oldest herbs known to have been used by ancient civilizations like the Egyptians and Greeks.
How does cilantro taste?
Cilantro has a fresh, citrusy, and slightly peppery taste. However, some people perceive its flavor as soapy due to genetic differences.
What can be used instead of cilantro?
Alternatives to cilantro include parsley, basil, mint, or celery leaves, depending on the flavor profile required.
Is cilantro healthy?
Yes, cilantro is rich in antioxidants, vitamins A, C, and K, and offers various health benefits including improved digestion, detox support, and heart health.
Can cilantro replace garlic?
No, cilantro and garlic have distinct flavors and health properties. While they are often used together in recipes, one cannot replace the other.
Can cilantro help with detoxification?
Yes, cilantro is believed to help remove heavy metals like lead and mercury from the body through a process known as chelation.
Is cilantro safe during pregnancy?
Cilantro is generally safe in moderate food amounts during pregnancy, but high doses or supplements should be avoided unless approved by a healthcare provider.
Can I eat raw cilantro?
Yes, raw cilantro is safe and often preferred for its fresh flavor in salads, chutneys, and as a garnish. Just make sure it’s thoroughly washed.
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