Several studies have linked cilantro and coriander to some impressive health benefits. However, most of these findings are from test-tube or animal-based studies. Although they are promising, more research in humans is needed. Here are some possible health benefits that cilantro and coriander share.
May Reduce Inflammation
Both cilantro and coriander are packed with molecules called antioxidants.
Antioxidants are thought to help reduce inflammation in the body by binding to and suppressing inflammation-promoting molecules known as free radicals.
One animal study found that the antioxidants in a cilantro extract helped fight skin aging. Skin aging is often accelerated by free-radical damage. Furthermore, a test-tube study found that the antioxidants in a coriander seed extract reduced inflammation and inhibited the growth of cancer cells from the stomach, prostate, colon, breast and lungs.While these studies are promising, more human-based research on the antioxidant benefits of cilantro and coriander are needed.
May Reduce Risk Factors for Heart Disease
Heart disease is the leading cause of death worldwide. Some test-tube and animal studies have shown that cilantro and coriander may reduce several of its risk factors.
One test-tube study found that cilantro extract may reduce the formation of blood clots. By reducing blood clotting, cilantro extract supplements may potentially reduce the risk of heart disease. Moreover, one animal study found that a coriander seed extract significantly reduced blood pressure. In addition, it encouraged the animals to eliminate more water and salt through urine, which further helped reduce blood pressure.
May Lower Blood Sugar Levels
Having elevated blood sugar levels is a risk factor for type 2 diabetes. Surprisingly, both cilantro and coriander seeds may help reduce blood sugar levels. They’re thought to do this by increasing the activity levels of enzymes that help remove sugar from the blood.
In fact, in one animal study, scientists found that animals that received coriander seeds had significantly less sugar in their bloodstreams. In another animal study, cilantro leaves were shown to be nearly as effective as a diabetes medication at reducing blood sugar levels. While these results are promising, more human-based research is needed on how cilantro and coriander affect blood sugar levels.
May Help Fight Infections
Test-tube studies have shown that the antimicrobial and antibacterial properties of both cilantro and coriander may help them fight infections.
One test-tube study showed that compounds from fresh cilantro leaves helped fight foodborne infections by killing bacteria such as Salmonella enterica. Another test-tube study showed that coriander seeds fight bacteria that commonly cause urinary tract infections (UTIs). However, there is currently no evidence that coriander or cilantro can help fight infections in humans, so more human-based research is needed.
SUMMARY
Both cilantro and coriander may deliver impressive health benefits. They may help reduce inflammation and blood sugar levels, lower the risk of heart disease and fight infections. However, more research on their effects in humans is needed.
It’s best to purchase coriander as whole seeds, instead of ground or as a powder. Once coriander is ground, it loses its flavor quickly, so you’ll get the best results if you grind it right before you use it.
To store cilantro in the refrigerator, trim the bottom of the stems and place the bunch into a jar filled with a few inches of water. Make sure to regularly change the water and check for any yellow or wilted leaves.
Cilantro can also be dried to last longer, but this makes it lose a lot of its fresh, citrusy flavor.
Internationally, the leaves and stems are called coriander, while its dried seeds are called coriander seeds. Despite their similar origins, coriander and cilantro have distinctly different tastes and aromas, so they cannot be used interchangeably in recipes.
If you find a recipe that calls for “coriander,” you’ll have to determine whether it’s referring to the leaves or seeds. To do this, check where the recipe is from and how coriander is used in it. All told, both cilantro and coriander are excellent additions to your diet. Try adding cilantro for a more refreshing taste, or coriander to help spice up your recipes. (healthline.com)
