3 Health Benefits of Cilantro
3 Health Benefits of Cilantro
3 Health Benefits of Cilantro
Cilantro benefits
There is little research into the health benefits of cilantro. However, research
indicates this leafy garnish has a few potential perks.
In addition to color and flavor, cilantro adds nutrition to your plate. A quarter
cup of raw cilantro leaves (about the size of a golf ball) provides 16% of the
daily value (DV) of vitamin K, which supports bone health and helps wounds
heal. It also offers 5% DV of vitamin A and 2% DV of vitamin C—two vitamins
responsible for immune function. Plus, said serving size adds less than one
calorie to your meal.
Beyond its vitamin value, cilantro also offers up important compounds called
antioxidants, according to a 2022 review published in the journal Molecules.
While cilantro has many types of antioxidants, one class, known as
polyphenols, is particularly important. Why? Polyphenols reduce inflammation
and prevent cell damage that may have otherwise contributed to premature
aging and heightened disease risk.
3. Cilantro may help cardiovascular health
Traditional medicine has long used parts of the coriander plant (including
cilantro leaves) to treat pain, inflammation, gastrointestinal problems,
and diabetes. While most of the medicinal properties of the plant have yet to be
studied, the same 2022 review published in Molecules found the herb may
have cardiovascular benefits, such as regulating blood pressure and heart
rhythm. The researchers theorize that this is due to cilantro's high antioxidant
content.
However, of the 18 studies the review assessed, only two were conducted in
humans. Therefore, you shouldn't expect munching on cilantro to ease any
cardiovascular issues; a lot more research needs to be done.
Additionally, because cilantro is often consumed raw, it poses the risk of being
contaminated with bacteria that would have otherwise been killed via cooking.
Between 1998 and 2017, at least 20 cilantro-associated foodborne outbreaks
were reported to the Centers for Disease Control and Prevention. This led to
659 illnesses and 67 hospitalizations, according to Colorado State
University's Food Source Information site. If you're at a higher risk of developing
a more serious illness due to foodborne bacteria—for example, you're
pregnant, over 65, or have a pre-existing medical condition—you should talk
to your healthcare provider about whether you should only consume cooked
cilantro.