Cilantro

Health Benefits of Cilantro (coriander).

  • Cilantro herb is very low in calories and contains no cholesterol. However, its deep-green leaves possess good amounts of antioxidants, essential oils, vitamins, and dietary fiber, which may help reduce LDL or “bad cholesterol” levels in the blood.
  • Its leaves and seeds contain many essential volatile oils such as borneol, linalool, cineole, cymene, terpineol, dipentene, phellandrene, pinene, and terpinolene.
  • The leaves and stem tips are also rich in numerous anti-oxidant polyphenolic flavonoids such as quercetin, kaempferol, rhamnetin, and epigenin.
  • The herb is a good source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure. Iron is essential for red blood cell production. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
  • It is also rich in many vital vitamins, including folic-acid, riboflavin, niacin, vitamin-A, beta carotene, vitamin-C, which are essential for optimum health. Vitamin-C is a powerful natural antioxidant. 100 g of cilantro leaves provide 30% of daily recommended levels of vitamin-C.
  • It provides 6748 IU of vitamin-A per 100 g, about 225% of recommended daily intake. Vitamin-A, an important fat soluble vitamin and anti-oxidant, is also required for maintaining healthy mucusa and skin and is also essential for vision. Consumption of natural foods rich in vitamin-A and flavonoids (carotenes) may help protect from lung and oral cavity cancers.
  • Cilantro is one of the richest herbal sources for vitamin K; provide about 258% of DRI. Vitamin-K has a potential role in bone mass building through promotion of osteotrophic activity in the bones. It also has established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in their brain.

Wonderful! Cilantro leaves provide only 23 calories/100 g, but their phyto-nutrients profile is no less than any superfoods around us!

 

This humble backyard herb provides (% of RDA/100g):
15% of folates,
11% of vitamin B-6 (pyridoxine),
45% of vitamin C,
225% of vitamin A,
258% of vitamin K,
22% of iron and
18% of manganese.
(Note: RDA-Recommended daily allowance).

 

See the table below for in depth analysis of nutrients: Cilantro (Coriandrum sativum), Fresh, Nutrient value per 100 g(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 23 Kcal 1%
Carbohydrates 3.67 g 3%
Protein 2.13 g 4%
Total Fat 0.52 g 2%
Cholesterol 0 mg 0%
Dietary Fiber 2.80 g 6.5%
Vitamins
Folates 62 µg 15.5%
Niacin 1.114 mg 7%
Pantothenic acid 0.570 mg 11%
Pyridoxine 0.149 mg 11%
Riboflavin 0.162 mg 12%
Thiamin 0.067 mg 5.5%
Vitamin A 6748 IU 225%
Vitamin C 27 mg 45%
Vitamin E 2.50 mg 17%
Vitamin K 310 mcg 258%
Electrolytes
Sodium 46 mg 3%
Potassium 521 mg 11%
Minerals
Calcium 67 mg 7%
Iron 1.77 mg 22%
Magnesium 26 mg 6.5%
Manganese 0.426 mg 18.5%
Phosphorus 48 mg 7%
Selenium 0.9 mg 2%
Zinc 0.50 mg 4.5%
Phyto-nutrients
Carotene-a 36 µg
Carotene-ß 3930 µg
Crypto-xanthin-ß 202 µg
Lutein-zeaxanthin 865 µg