17 Excellent Cilantro Health Benefits

Cilantro’s health benefits are many, and you will be surprised to know the nutritional benefits of cilantro leaves¹ and how it plays an important role in enhancing your overall health.

This non-cruciferous green resembles flat-leaf parsley, and both the dried seed and the leaves can be used to add flavor to your food.

Cilantro herb is related to parsley; in the United States, cilantro and coriander are not the same though the Latin term for cilantro is Coriandrum Sativum.

They both have good health benefits and may help reduce inflammation, lower blood sugar levels², fight infections, and lower the risk of heart disease.

Cilantro leaves and coriander leaves are good to be included in your cooking process to add to the taste of your food.

Difference between Cilantro Leaves and Coriander Leaves

Though cilantro and coriander come from the same plant and have many known healing properties, there are a few differences that make them distinct.

Cilantro has high levels of vitamins and lower levels of minerals when compared to coriander.

The aroma ³and flavor of cilantro are strong, and many people dislike its strong flavor and taste. Coriander, on the hand, is warm and spicy, has a nutty flavor, and the citrusy flavor tastes good when used in rice, curries, meat preparations, and soups.

Chopped cilantro leaves and stalks can be used raw or added along with other seasonings to your cooking.

Cilantro Leaves vs. Coriander Seeds

In the United States, the leaves of the plant Coriandrum Sativum ⁴are called cilantro, and the dried seeds are called coriander seeds. The essential oils found in the leaves and the seeds are different.

Coriander seeds have a nutty flavor, while cilantro has a citrus flavor and scent. The term cilantro was made popular in Mexican cuisine in the United States; if you look at it, the cilantro and coriander plants are the same.

It is said coriander seeds are one of the central spices used globally, and it is believed the popularity of coriander goes back a long time.

Cilantro Health Benefits

The health benefits of cilantro are many, and these will make you add fresh cilantro leaves to your dishes to improve your own health benefits. Health-enhancing and disease-preventing are some of the health benefits of cilantro.

Cilantro is a versatile herb, and the coriander seeds produced from this flowering cilantro plant also have health benefits for you.

The cilantro health benefits listed below will encourage you to change your cooking process and garnish your dishes with chopped cilantro or cook it along with the dish you are preparing to give it a refreshing flavor.

Cilantro Chimichurri sauces go well with noodle dishes, and they can be used in unlimited culinary applications to add flavor and taste to the dishes.

1. Rich in Vitamins and Minerals

This bright herb is rich in beta-carotene, vitamin A, vitamin C, and vitamin K, and minerals such as calcium, folate, magnesium, and potassium. According to nutrition facts, a quarter cup of these fresh leaves will cover your daily recommended dose of vitamin A and vitamin K.

2. Do Not Add to your Calories                                               

These leaves contain no calories, making them a good choice to use in your cooking and making you aware of cilantro’s health benefits.

3. High in Fiber Content                                                       

Cilantro leaves are an excellent source of dietary fiber, and this can be added to one of the cilantro health benefits and will encourage you to add it to your dietary plan.

4. Reduces Blood Pressure and Cholesterol Levels                 

Certain studies show this popular herb is good for reducing cholesterol levels and blood pressure, making cilantro’s health benefits popular among patients with high cholesterol and blood pressure.

5. Detoxify the Body                                                                   

Do you want to know about some of cilantro health benefits? We live in times when our environment is polluted with toxic metals such as aluminum, arsenic, and lead which can lead to many illnesses.

Cilantro has the ability to bind these toxic metals and get them loosened from the grip of the tissues and help in the body’s natural detoxification ⁵processes.

6. Good in Reversing Oxidative Stress                                       

The presence of a flavonoid called quercetin gives cilantro leaves antioxidant abilities, and these antioxidants can reverse oxidative stress.

This antioxidant activity helps to deal with cancer, heart disease, and degenerative illnesses like Alzheimer’s disease and arthritis. 

7. Improves the Quality of Your Sleep                                         

An Indian Journal published a couple of years back mentions cilantro leaves have a sedative effect. They give you a good night’s sleep quality, and this popular way to improve sleep quality is one of the known cilantro health benefits.

8. Prevents Urinary Tract Infections                                           

The antibacterial activity of cilantro leaves cleanses it free from all bacteria and has a preventive effect on urinary tract infections.

Fresh cilantro leaves and coriander seeds are both effective remedies for urinary tract infections and will relieve you from painful urine flow. If you want to know some of the cilantro health benefits, this is one of them.

9. Prevents Neurological Inflammation                                    

The powerful antioxidants in cilantro add to one of cilantro health benefits. They are said to prevent neurological inflammation, which can cause several neurological disorders like Alzheimer’s, multiple sclerosis, and Parkinson’s.

10. Prevents Bacterial Infections                                                 

The essential oil in cilantro leaves is good for destroying several bacteria like Salmonella Cholerasius⁶, Staphylococcus aureus, etc., and the peptide in coriander leaves is more effective against bacteria than any other antibiotic. It has a preventive effect against food poisoning.

11. Anti-Aging Qualities                                                             

Being a cooling herb, anti-aging is one of the health benefits of cilantro. It can be eaten and can also be used externally. If you want to know about cilantro’s health benefits, the phosphorus, vitamins, and beta carotene in these leaves intensify mucous membranes and delay the onset of aging.

12. Good for Eye Health                                                           

Cilantro contains nutrients, phosphorus, beta carotene, and Vitamin A, which are good for eye health.

13. Improves Menstrual Function                                               

The coriander seed from the cilantro plant is good for healthy menstrual function as it helps to regulate the endocrine gland function and the hormones that regulate the menstrual cycle. It is also good to reduce cramps, bloating, and the menstrual cycle.

14. Protect against Colon Cancer                                             

Animal studies show coriander protects against colon cancer. It reduces cholesterol levels and increases the excretion of sterol compounds and bile. The toxic levels decrease in the colon, lowering the risk of cancer.

15. Soothes Skin Inflammation and Irritation                               

One of the cilantro health benefits is that it works as an anti-inflammatory drug and soothes skin irritation and inflammation. Try mixing cilantro and water and applying it to the inflamed or irritated areas, it will relieve allergic reactions, sunburns, and dry skin.

16. Cleanses the Liver                                                             

Many liver-related skin disorders like psoriasis, eczema, and acne can be healed because of their purifying effects on the liver. You can have it in juice form or as smoothies; their phytonutrients are good for keeping the skin healthy.

It protects you from sunburn and prevents the degradation of collagen and elastin fiber.

17. Helps Diabetic Patients                                                   

Cilantro’s health benefits extend to stimulating the endocrine glands and helping to increase insulin secretion from the pancreas. This increased insulin level is good for the absorption of sugar in the body, which is highly beneficial for diabetic patients.

How to Use Cilantro in Your Food?

To enjoy cilantro health benefits, it can be used in many ways and incorporated into your health regime on a daily basis.

1. Salads

Eating raw and fresh cilantro leaves by chopping them and adding them to many dishes and salads is a good way to have them in your daily diet plan so that you can enjoy cilantro health benefits daily.

2. Juice Cilantro Leaves

Juicing cilantro leaves is another good way to consume them, or you can add them to other juices for the flavor.

3. Dried Cilantro

Instead of using fresh leaves, you can dry them and use them in your food. The flavor is not as strong as the fresh ones and tends to have less nutritional value than fresh cilantro leaves.

4. Cilantro Supplements and Tinctured Extracts

You need not be a great fan of cilantro though cilantro’s health benefits are many, mainly because of its strong aroma and flavor. It can be tinctured in glycerin or alcohol, and this strongly concentrated extract works for all those who do not like the taste of cilantro leaves.

They are available as powders and supplements but might not be as effective as fresh leaves.

In The End

By now, you must be aware of the potential health benefits of raw cilantro leaves, fresh cilantro, and coriander seeds and how they give a fresh boost to your food intake and diet regime. You can use it along with other herbs and seasonings, and voila! See how your food chemistry and food quality improves.

Cilantro health benefits are something that should not be ignored or overlooked. It can be therapeutic purposes, and the phenolic compounds, flavonoids, and phytonutrients in cilantro make it one of the most versatile fresh herbs in your kitchen.

Before you add it to your diet, it is recommended that you take the advice of a healthcare professional or a nutritionist so that it does not have any adverse effects on your system.

If you liked this article, here is something more.

1. Foudah, Ahmed I., et al. “Evaluation of the composition and in vitro antimicrobial, antioxidant, and anti-inflammatory activities of Cilantro (Coriandrum sativum L. leaves) cultivated in Saudi Arabia (Al-Kharj).” Saudi Journal of Biological Sciences 28.6 (2021): 3461-3468. ↩︎
2. Sarvazad, H., et al. “Evaluation of electrolyte status of sodium, potassium and magnesium, and fasting blood sugar at the initial admission of individuals with COVID-19 without underlying disease in Golestan Hospital, Kermanshah.” New microbes and new infections 38 (2020): 100807. ↩︎
3. Carpena, Maria, et al. “Secondary aroma: Influence of wine microorganisms in their aroma profile.” Foods 10.1 (2020): 51. ↩︎
4. Mahleyuddin, Nisa Najibah, et al. “Coriandrum sativum L.: A review on ethnopharmacology, phytochemistry, and cardiovascular benefits.” Molecules 27.1 (2021): 209. ↩︎
5. Yaashikaa, P. R., et al. “A review on bioremediation approach for heavy metal detoxification and accumulation in plants.” Environmental Pollution 301 (2022): 119035. ↩︎
6. Li, Quan, et al. “The role of TolA, TolB, and TolR in cell morphology, OMVs production, and virulence of Salmonella Choleraesuis.” AMB Express 12.1 (2022): 1-12. ↩︎

Last Updated on February 14, 2024 by Suchi