Cilantro—aka the leaves of the
coriander plant—is a bright green herb commonly used in Mexican, Asian, and
Middle Eastern cooking, as well as other cuisines around the globe. Apart from
its somewhat citrusy, peppery flavor (to most people, anyway), cilantro is
added to dishes for its potential health perks. Here's the lowdown on
cilantro's benefits, plus how to eat it and why some people simply cannot bear
the way it tastes.
Cilantro benefits
There is little research into the
health benefits of cilantro. However, research indicates this leafy garnish has
a few potential perks.
1. Cilantro is a good source of nutrients
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.
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2. Cilantro contains antioxidants
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.
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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.
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Potential drawbacks of cilantro
In general, cilantro has few
downsides, especially when it comes to nutrition content. However, a few people
may want to avoid cilantro. For example, up to 14% of the population has a
genetic variant that makes them highly sensitive to the smell of a compound in
cilantro called aldehydes. Since smell and taste are so closely linked, this
can make the fresh, citrus-esque herb taste like soap or dirt instead.
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.
The herb can also negatively
interact with certain medications or other herbs, according to the Natural
Remedies Comprehensive Databases. Therefore, be sure to consult a doctor or
other qualified health care provider before you consume large amounts of
cilantro.
How to eat cilantro
If you're looking to easily bump
your intake of antioxidants and vitamins, garnishing dishes with raw cilantro
may be for you. Sprinkle it atop guacamole, salads, beans, stir-fries, soups,
fish, curries, and more. Even if you're not a huge fan of plain, raw cilantro,
go online and find recipes that incorporate this herb, such as pico de gallo,
pesto, chutney, and even cocktails. One of my favorite pairings is roasted corn
with chopped cilantro and fresh lime. The key is to have fun experimenting with
ways cilantro can freshen up a dish.
Cynthia Sass, MPH, RD, is Health's
contributing nutrition editor, a New York Times best-selling author, and a
private practice performance nutritionist who has consulted for five
professional sports teams.