Health benefits of coriander
Coriander is the dried seed of the cilantro plant. The whole seeds look like tiny round balls and are commonly ground into a powder and used for seasoning food.
Coriander has a multifaceted flavor profile and can be used in many types of recipes. It is most commonly found in Indian cuisine but can be paired with anything from salad dressing to barbecue rub.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of coriander and an in-depth look at its possible health benefits, how to incorporate more coriander into your diet and the potential health risks of consuming coriander.
According to the US Department of Agriculture (USDA) National Nutrient Database1, two tablespoons of ground coriander seed contain 30 calories, 1.2 grams of protein, 1.8 grams of fat, and 5.6 grams of carbohydrates (including 4 grams of fiber and 0 grams of sugar). That same 2 tablespoon serving provides 68per cent of your daily vitamin K needs, 10per cent of iron, 8per cent of calcium, and 4per cent of vitamin C.
A study reported in the American Journal of Clinical Nutrition suggests that common spices - including coriander - can inhibit heterocyclic amine (HCA) formation in meats during cooking. HCAs, defined by the National Cancer Institute, are chemicals formed when meat is cooked at high temperatures.2 A high consumption of foods containing HCAs is associated with higher risk of cancer.
These anticancer effects were demonstrated further in a different study published in the Journal of Food Science, in which five Asian spices, including coriander, were used to cook meats. The meats cooked with those spices had a significant decrease in HCA formation.
Medical News Today
