Native to the Mediterranean region, coriander is a staple culinary herb and spice across the globe. This brilliantly flavourful spice makes our food delicious and infuses some health benefits. The use of coriander is prevalent in some European regions, Asia, Africa, and America. In addition, it is widely used with other whole and ground spices.
Despite its worldwide use, not everyone might be aware of its expansive health benefits. If your daily cooking does not include coriander and you want to try this herb, this article will give you everything you need to know about coriander. So, keep reading from nutritional profile to culinary use and health benefits to know this spice.
The nutritional profile of coriander
Coriander is rich in various nutrients. 1 cup (100gm) serving of raw coriander may contain the following nutrients:
- Calories: 268.88
- Protein: 12.98 g
- Fat: 17.47 g
- Fibers: 44.81 g
- Carbohydrates: 12.98 g
- Water: 8.72 g
Vitamins & Minerals
- Vitamin A: 942 mcg
- Vitamin C: 21 mg
- Calcium: 630 mg
- Iron: 7.1 mg
- Sodium: 32 mg
- Magnesium: 239 mg
- Manganese: 1.9 mg
- Phosphorus: 409 mg
- Potassium: 990 mg
- Zinc: 3.26 mg
- Folic Acid: 32 mcg
- Choline: 1077 mg
- Sodium: 35 mg
- Copper: 0.97 mg
Culinary uses of coriander
The entire coriander plant is edible. This makes it one of the world’s most widely used herbs and spices. Fresh coriander leaves make a great flavoring herb in various cuisines from Mexican to Italian, Indian, Chinese, Thai, and more. It is mostly used on top of the dish as a garnish.
Coriander stems are highly flavourful and can be added to sauces, soups, stews, dips, and other food items. Or you can cut them up with leaves and use a garnish. Either way, coriander stems can enhance your food flavor with their alluring nutty, citrusy flavor.
Ground coriander is a staple spice in Indian cuisine, often accompanied by cumin powder. It goes in various savory dishes, from pulses to lentils, vegetables, curries, porridges, soups, chutneys, rice dishes, and more. Moreover, coriander powder is one of the main ingredients in various spice mixes such as garam masala, sambhar masala, etc.
Whole seeds are the least used form of coriander because they have a rough texture that might not give you a good experience when chewed. Therefore, the seeds are mostly used in pickling and brining. The best way to use whole coriander seeds is by roasting them dry in a frying pan before use. This brings out its essential oils and gives great flavor to your food.
Surprising facts about coriander
Coriander is a globally known herb and spice, but still, not many people know about its surprising facts.
- Coriander seeds are actually a fruit.
- All parts of the coriander plant, including its flowers, are completely edible.
- Coriander is one of the oldest known herbs, with its origin dating back to 1550 BCE.
- Fresh, raw coriander leaves contain more nutrients than dried seeds or powder.
- The term coriander comes from the Greek ‘koris,’ which translates as a sticky bug.
- Coriander is packed with many healthy properties and has been used as a medicine in various cultures, including Greek, Chinese, and Indian.
Health benefits of coriander
Coriander has so many health-uplifting properties; hence, it was one of the popular medicines back in the day. Coriander has been used as a medicine in Ancient Greek and traditional Chinese practices and ancient Indian therapeutic practices called Ayurveda. Here are some health benefits coriander may provide when consumed regularly.
Lowers blood sugar level
Coriander seeds promote enzyme activity that removes blood sugar from the body. Moreover, it helps lower increased insulin release and therefore helps lower blood sugar levels in diabetic patients. People with high diabetes may have some positive effects. However, thorough research is needed in this direction, so you should consume this spice cautiously and seek professional approval before.
Keeps heart healthy
Some research indicates that coriander can lower bad cholesterol and increase good cholesterol. This is vital for our hearts, so daily consumption of coriander may keep our hearts healthy. Moreover, coriander can also flush out excess sodium, ensuring your heart’s health.
Keeps brain in well-function
Many brain-related diseases, such as Alzheimer’s, Parkinson, and multiple sclerosis, are associated with inflammation. Coriander has anti-inflammatory properties, which may protect your brain and keep it healthy.
Promote digestion and gut health
Coriander promotes easy digestion, promoting gut health. In addition, it helps people with Irritable Bowel Syndrome (IBS) get relief from bloating and discomfort. So, consuming coriander daily may help you get rid of digestive issues.
Fight infection
As coriander also has anti-bacterial and anti-microbial properties, it fights certain infections and foodborne illnesses. And with its anti-inflammatory properties, it reduces inflammation.
Protects your skin
Coriander is packed with antioxidants that fight free radicals such as UV rays emitting from the sun and thus protect your skin from early aging and dullness.
Fortify bone health
Coriander has a good amount of calcium that gives your bones a fortifying strength. Furthermore, it has anti-inflammatory properties, which help people with arthritis.
Regulate menstrual health
Coriander helps endocrine glands function properly and also aids in hormone control. Furthermore, it reduces pain, cramps, and bloating during menstrual cycles.
Good for the eyes
Coriander packs various nutrients and vitamins that improve eyesight. Moreover, it also helps with conjunctivitis and aid in macular and age-related vision degenerative diseases.
Boost immunity
Finally, with its myriads of nutrients, vitamins, minerals, and antioxidant content, coriander can boost your immunity and make your health sound.
Conclusion
Coriander is one of the most prevalent herbs and spices across the globe and is used in various cuisines. Adding this staple spice to your food not just enhances its flavor but also improves your health. However, regular use of this herb requires a high amount of stock. So buying bulk coriander seeds or powder would be a good idea to meet your daily requirements and have an endless supply of spice. As the spice is widely popular, you can easily find it at any bulk herbs and spices distributors.
