Cilantro: 9 benefits and more about the herb that divides palates

Neither raisins nor pepper. For some time now, few culinary ingredients are as controversial as coriander. But, after all, what is there in this herb that is so beloved in the North and Northeast regions of the country to generate such exacerbated reactions of love and hate?

According to some studies, the answer may lie in genetics. “Part of the process can be explained by the presence or absence of some olfactory receptor genes such as OR6A2, which is directly linked to a receptor sensitive to aldehydes present in coriander. So, if the smell bothers, the taste is influenced”, explains nutritionist Andrea Burgos, graduated from the Federal University of Bahia.

But the genetic issue accounts for only a minority of cases. In others, what really exists is behavioral resistance. “If the child’s parents do not educate them from an early age to experiment, there is a tendency to refuse or find it strange in the future.”, warns nutritionist Nathália D’Abruzzo, a postgraduate in Human Nutrition and Nutritional Therapy.

This explains why cilantro is so successful in some regions of the country and not in others, since, contrary to what the discrepancy in consumption might make you think, the herb grows and is available throughout the country.

9 health benefits of cilantro

Outside the North and Northeast regions of the country, it is common that even those who like cilantro do not consume it so often. And that’s a shame, as in the words of nutritionist Andrea “Coriandrum sativum has a long and wonderful list of benefits” thanks to its high amounts of vitamins, iron and minerals, as well as a very low sodium content. Discover the main ones below:

1. Improves immunity: Both coriander leaves and seeds have a high concentration of antioxidants, including vitamin A, which helps fight free radicals, protecting cells from damage. As a result, immunity increases with its frequent consumption.
2. Regulates blood pressure: not everyone knows, but in addition to preventing cramps, potassium works with sodium to keep the water level in the cells balanced. While the latter retains the liquid, the former causes excretion. “For every 100g of coriander we can find 521 mg of potassium and only 46 mg of sodium”, explains Andrea. This means that, by counterbalancing excess sodium, the potassium in coriander improves vascular tone, lowering blood pressure.
3. Decreases intestinal discomfort: studies show that coriander has a spasmolytic action on the smooth muscles of the gastrointestinal tract, improving mobility and gastric secretion. Therefore, he is a great ally in the treatment of gas, intestinal cramps and even in cases of irritable bowel syndrome.
4. Improves the appearance of the skin: in the same way that they protect the cells of the body, the antioxidants in coriander protect the skin from UV rays, preventing premature aging and leaving the skin more vibrant and healthy.
5. Helps in the treatment of diabetes: increasing the consumption of cilantro on a daily basis can regulate insulin production and reduce blood sugar levels. According to studies, this is because cilantro improves carbohydrate metabolism by controlling glycemic indices.
6. Decreases cholesterol levels: A recent study carried out with laboratory mice identified an increase in good cholesterol (HDL) levels and a decrease in bad cholesterol (LDL) in animals that had coriander seed incorporated into the diet. This is because coriander seed has hypolipidemic action, that is, it is also capable of improving lipid metabolism.
7. Regulates the menstrual cycle: a well-known benefit of cilantro in Ayurvedic medicine, the regulation of menstrual function occurs thanks to the positive effect of coriander on the endocrine glands which, in turn, end up regulating the cycle. In addition, consumption of coriander seeds also helps to reduce bloating, cramping and body aches during menstruation.
8. Controls anxiety: another well-known benefit of natural medicine, this time in the region of Iran, where cilantro is used to treat insomnia. Through an analysis of coriander extract, medicine found that, depending on the dose administered, it has a calming effect similar to diazepam, acting as a sedative and muscle relaxant.
9. It is a powerful detoxifier: while many of the detox recipes are fads that don’t really say what they came for in terms of benefit to the body, coriander extract has an important function which is to eliminate heavy metals, such as lead and mercury, from the body. This is thanks to the ability of its chemical components to bind to these metals, removing them from the cells.

It is worth remembering that the benefits mentioned above are linked only to the consumption of coriander and its seeds orally, especially in food. If we go deeper, also considering other derivatives, such as essential oil, the list gets even longer, taking advantage of its antifungal and antibacterial properties, well studied for the treatment of candidiasis and salmonella, respectively.

What is the difference between cilantro and parsley?

Knowing the benefits of coriander, you get excited, go to the fair or the market to buy the ingredient and when you get home, surprise! He ended up taking home the usual good old salsa. Or on the contrary! You don’t like cilantro or you want to make a recipe that has nothing to do with it and you only realize too late that you got cilantro instead of parsley. Already happened?

The story is common among first-time cooks. After all, the two herbs belong to the same plant family, have similar branches and color, and even share some benefits, such as antioxidant power. The secret to distinguishing the two lies in the details, as we will see below.

Got root?

Starting with the visual aspect, one of the main signs that it is coriander and not parsley is to look at the base of the bunch and see if it has roots. The answer is yes? So possibly what you have on hand is cilantro, as parsley usually comes without it.

Note the details of the leaves

If you couldn’t identify, just move on to the second clue: the leaves. With the two “suspicious” bundles in your hands, separate one sheet from each and notice the shape of each one. You will see that while parsley is more elongated and has larger, more separated cuts at the edges, the coriander leaf is more rounded, with smaller cuts and closer together.

unmistakable smells

Finally, in case there is still any doubt, the fire proof is the smell, a sign that makes those who dislike coriander never confuse the two herbs. Still with the two leaves in your hand, take the first one and give it a little twist so that the aroma is released. Do the same with the other sheet and compare. Parsley is the one with the most citrus scent, reminiscent of anise and lemon notes. Coriander, on the other hand, has an intense, herbaceous aroma, the famous smell of bush.

Every herb, a flavor

For those who cook, it is important to know the difference between one and the other because, if the two herbs are similar in appearance, in taste… What a difference!

Far from being just a decorative or coloring ingredient, parsley has a mild bitterness that is sometimes what the recipe lacks to make it balanced. Among its most common combinations and recommended by those who understand the subject are grilled meats, eggs, eggplants, carrots, chicken, potatoes, tomatoes, in addition to the classic combination with garlic and butter for seafood. If the idea is to use them with other herbs and spices, the combinations with basil, garlic, oregano, dill and citrus are the most balanced.

As for coriander, it has a much less delicate flavor, with notes of pepper, sage and lemon, bringing, at the same time, a citrus and spicy element to the recipes. As the cuisines of the North and Northeast of the country prove, the coriander leaf goes very well with seafood and coconut. Or, for Asian-influenced dishes, it’s also worth pairing with chicken, soy sauce, ginger and avocado. Remembering that this is only for the leaves. Coriander seeds have a distinct flavor, slightly spicy and sweet, with a mild citrus touch. Among its most recommended uses are the preparation of breads, pastries, curries, lamb and vegetables.

Coriander tea: digestive and neurological properties

In the rush of everyday life, often having meals outside the home, it can be difficult to include cilantro in the menu. In these cases, a quick and practical alternative to taking advantage of the herb’s benefits is to bet on tea, which can be made with coriander leaves or seeds, depending on the need.

Check out what benefits coriander tea can bring you:

1. It is a great diuretic (seeds);
2. Helps relieve migraines (seeds);
3. Reduces anxiety and improves sleep (leaves);
4. Helps in glycemic control (leaves);
5. Combats flatulence, poor digestion and other intestinal problems (leaves);
6. Improves fatigue frames (leaves);

How to make coriander seed tea

Ingredients

• 2 tablespoons of coriander seed;
• 1 liter of water.

Preparation mode

1. In a kettle, bring the water to a boil;
2. When it boils, add the seeds, letting it boil for another 2 minutes;
3. Turn off the heat and set aside for about 10 minutes;
4. Strain the mixture and drink throughout the day.

How to make dried coriander leaf tea

Ingredients

• 2 teaspoons of dried coriander leaves;
• 200 ml (1 glass) of water.

Preparation mode

1. In a kettle, boil water;
2. Turn off the heat, add the coriander leaves and set aside for about 10 minutes;
3. Strain the mixture, transferring the contents to a cup or glass;
4. Drink then.

Because it is more concentrated, Nathália Abruzzo warns that tea consumption should be done under medical supervision. “It is important that before using it in the form of tea, check with your nutritionist if you can really ingest it and if it has an indication for your case because it can interfere with some medications”, she says.

13 Well-Spiced and Amazing Recipes with Cilantro

With its pungent flavor, coriander is present in some of the tastiest cuisines in the world, including the cuisines of Mexico, Peru, India, Indonesia and Vietnam. Below, you will find some suggestions for recipes with these influences, as well as others that give a revamp to classics of European cuisine:

1. Guacamole: Good for a full Mexican dinner or as a snack on a date with friends, guacamole is the kind of shovel recipe where you just mix all the ingredients in a single bowl. Light and fresh, it’s perfect for summer!

2. Peruvian ceviche: another option for a fresh and tasty dish, homemade ceviche is second to none at restaurants and has very simple ingredients: fish, red onion, lemon juice, girl’s finger pepper and, of course, cilantro. As an addition, this recipe also takes sweet potatoes, corn and uses the ice cooking process.

3. Cilantro Salad Dressing: Super easy to make, this recipe is a great way to freshen up your all-day salad and make the most of your leftover cilantro…