CORIANDER: LEAF AND SEED BENEFITS AND HOW TO CONSUME

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Coriander is an aromatic herb and widely used as a spice. It provides a number of health benefits, such as reduced risk of cardiovascular disease, degenerative diseases and cancer due to its antioxidant action. Coriander also contributes to blood pressure control and is good for eyesight.

Coriander Benefits

Antioxidant action: The seasoning offers benefits such as reducing the risk of degenerative diseases, cardiovascular diseases and cancer.

Contributes to the control of blood pressure: Coriander helps in the control of blood pressure because it has potassium, which has a positive effect on vascular tone contributing to the reduction of blood pressure.

Ally of vision: Lutein and zeaxanthin, present in coriander, have a protective effect on the ocular macula, the region of the eyes partially responsible for the quality of vision. Thus, they prevent senile macular degeneration, a disease that affects the elderly, leading to a progressive loss of vision.

Coriander nutrients

Coriander has good amounts of beta-carotene, which contributes to healthy skin, protects vision and is important for bones, immunity, hair and nails. Potassium, which helps control blood pressure, is also present in the plant.

Vitamin C, which improves immunity and reduces stress, vitamin K, which is essential for blood clotting and bone health, and lutein and zeaxanthin, two powerful antioxidants, are present in coriander.

Despite containing good amounts of nutrients, coriander has a very strong smell and taste. So it is used in small amounts in cooking, otherwise the flavor of the dishes changes a lot. Thus, these nutrients are not consumed in sufficient amounts just with the ingestion of coriander.

Recommended quantity

There is no official reference to the amount of coriander a day, but because it has a very strong flavor, the ideal is not to exaggerate its use in culinary preparations.

how to consume

Coriander leaves are used to season fish, seafood, white meats, vegetables and egg-based preparations. It can be eaten fresh or dry. When buying fresh leaves, opt for fresh ones with bright green color and without spots.

Risks of excess consumption

Ingesting large amounts of coriander can cause diarrhea and stomach irritation.

Contraindications for coriander

There are no contraindications for the consumption of coriander.

Coriander seed

Coriander seeds have always been known as curative spices. In Europe, they are called “anti-diabetic plant”, in India they are used for their anti-inflammatory properties.

In the USA, seeds are being studied for their ability to lower cholesterol. Coriander seeds also act as a stimulant for the stomach and intestine, which makes them a delicacy to be consumed as an aperitif before meals.