8 Surprising Health Benefits of Coriander
High Blood Sugar and Insulin Sensitivity
Coriander is a fragrant, antioxidant-rich herb that has many culinary uses and health benefits. It can help lower your blood sugars, fight infections, and promote heart, brain, skin, and digestive health. In fact, studies suggest that coriander seeds, extract, and oils may all help lower blood sugar. For example, one study found that a single dose of coriander seed extract decreased blood sugar by 4 mmol/L in 6 hours, similar to the effects of the blood sugar medication glibenclamide.
Antioxidant Properties
Coriander offers several antioxidants, which prevent cellular damage caused by free radicals. Its antioxidants have been shown to fight inflammation in your body and have been linked to a range of potential health benefits, including immune-boosting, anticancer, and neuroprotective effects. One test-tube study found that the antioxidants in coriander seed extract lowered inflammation and slowed the growth of lung, prostate, breast, and colon cancer cells.
Heart Health
Some animal and test-tube studies suggest that coriander may lower heart disease risk factors, such as high blood pressure and LDL (bad) cholesterol levels. Coriander extract appears to act as a diuretic, helping your body flush excess sodium and water, which may lower your blood pressure. Additionally, one study found that rats given coriander seeds experienced a significant decrease in LDL (bad) cholesterol and an increase in HDL (good) cholesterol.
Digestive Health
Coriander may also have several skin benefits, including for mild rashes like dermatitis. In one study, its extract failed to treat diaper rash in infants on its own but could be used alongside other soothing compounds as an alternative treatment. Additionally, coriander oil should be used in antibacterial formulations due to its ability to fight foodborne illnesses and hospital-acquired infections.
Skin Health
The antioxidants in coriander extract may help protect your skin from aging and sun damage. Coriander leaves, also called cilantro, can be used to garnish soups or salads, and their citrus-like flavor is often used in Thai and Indian cuisine. You can also purée them with garlic, peanuts, coconut milk, and lemon juice to make a paste for burritos, salsa, or marinades.
Antimicrobial Properties
Coriander contains antimicrobial compounds that may help fight certain infections and foodborne illnesses. In one study, its extract failed to treat diaper rash in infants on its own but could be used alongside other soothing compounds as an alternative treatment. Additionally, many people utilize coriander leaf juice for skin conditions like acne, pigmentation, oiliness, or dryness.
Culinary Uses
All parts of the Coriandrum sativum plant are edible, but its seeds and leaves taste very different. While coriander seeds have an earthy flavor, the leaves are pungent and citrus-like. You can add coriander seeds or leaves to your diet to reap their benefits.
Conclusion
Coriander is a versatile herb with a range of health benefits and culinary uses. From lowering blood sugar and fighting infections to promoting heart and digestive health, coriander is a valuable addition to any diet. Whether you use coriander seeds or leaves, this fragrant herb is sure to bring a new level of flavor and nutrition to your meals.
FAQs
Q: Can I use coriander in place of cilantro?
A: While coriander seeds and leaves have similar flavors, they are not interchangeable. Coriander seeds have an earthy flavor, while coriander leaves are pungent and citrus-like.
Q: How much coriander should I eat to reap its health benefits?
A: The exact amount of coriander needed to reap its health benefits is unclear. More research is needed to determine the optimal dosage.
Q: Can I use coriander in cooking?
A: Yes, coriander seeds and leaves can be used in a variety of dishes, from baked goods to salads. You can also grind coriander seeds into a paste and use them in sauces and marinades.
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