The Healing Chef

HEALTH BENEFITS  OF CILANTRO

 

Cilantro is a very popular Mediterranean herb, which is commonly known by a variety of names, because it also produces a seed called Coriander.  So this fantastic herb has been called, Chinese parsley, cilantro seed, coriander leaves and just coriander for the seeds and cilantro for the leaves. No matter what you decide to call it or the form you decide to use, both the leaf and seed have lots of benefits to offer.   The Cilantro plant reaches about 1 to 2 feet in height and features dark green, hairless, soft leaves that vary in shape; broad-lobed near the base, and slender and feathery higher up near its flowering stems. The leaves and stem possess slightly citrus flavor. The plant bears umbels of small white or light pink flowers in midsummer, followed by round-oval shaped aromatic seeds. These coriander seeds are yellowish brown in color with vertical ridges and have a flavor that is aromatic, sweet and citrus, but also slightly peppery.  
The Benefits

• 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 help reduce LDL or "bad cholesterol" while rising HDL or "good cholesterol" levels.
  
  

 

• 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 cells and body fluids that helps control 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 mucus membranes and skin and is also essential for vision. Consumption of natural foods rich in vitamin-A and flavonoids (carotenes) helps body 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 by promoting 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.
  
  

Don’t let this little herb fool you!

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)

Medicinal uses

• The herb parts (leaves, root, and stem) of the cilantro (coriander) plant have been found to have anti-septic and carminative properties.
  
  
• The herb contains many phytochemical compounds; phenolic flavonoid antioxidants like quercitin and essential oils have found application in many traditional medicines as analgesic, aphrodisiac, antispasmodic, flatus-relieving (carminative), depurative, deodorant, digestive, fungicidal, lipolytic, stimulant and stomachic. (Medical-disclaimer).
  
  

 

• Coriander seed oil has been found application in many traditional medicines as analgesic, aphrodisiac, anti-spasmodic, deodorant, digestive, carminative, fungicidal, lipolytic (weight loss), stimulant and stomachic.
  
  

 

Culinary uses
Fresh leaves should be washed thoroughly in water in order to remove sand and dirt and to rid off any residual pesticides. While in the kitchen, it is generally used just before preparing recipes in order to keep the fragrance and aromatic flavor intact.

• Cilantro (coriander) leaves has been used in preparation of many popular dishes in Asian and east European cuisine since ancient times. When added in combination with other household herbs and spices, it enhances flavor and taste of vegetable, chicken, fish and meat dishes.
  
  
• The herb has also been used in the preparation of soups, and sauces. Popular Mediterranean cilantro pesto uses fresh cilantro, red pepper, garlic cloves, olive oil,pumpkin seeds with few drops of lemon juice, is a great addition on pasta, in sandwiches or as a marinade to fish, poultry...etc dishes.
  
  
• Freshly chopped and sautéed coriander leaves are a great addition in green salad.
  
  
• Coriander seed powder is one of the main ingredients used in the preparation of curry powder.
  
  

 

How to Select and Store

Fresh coriander (or cilantro) leaves should look vibrantly fresh and be deep green in color. They should be firm, crisp and free from yellow or brown spots.

Whenever possible, buy whole coriander seeds instead of coriander powder since the latter loses its flavor more quickly, and coriander seeds can be easily ground with a mortar and pestle.

Even through dried herbs and spices are widely available in supermarkets, explore the local spice stores or ethnic markets in your area. Oftentimes, these stores feature an expansive selection of dried herbs and spices that are of superior quality and freshness compared to those offered in regular markets. Just like with other dried spices, try to select organically grown dried coriander since this will give you more assurance that it has not been irradiated.

Coriander seeds and coriander powder should be kept in an opaque, tightly sealed glass container in a cool, dark and dry place. Ground coriander will keep for about four to six months, while the whole seeds will stay fresh for about one year.

Since it is highly perishable, fresh coriander should always be stored in the refrigerator. If possible, it should be stored with its roots still attached by placing the roots in a glass of water and covering the leaves with a loosely fitting plastic bag. If the roots have been removed, wrap the coriander leaves in a damp cloth or paper towel and place them in a plastic bag. Whole coriander will last up to one week, while coriander leaves will last about three days.

Cilantro may also be frozen, either whole or chopped, in airtight containers, yet should not be thawed before use since it will lose much of its crisp texture. Alternatively, you can place it in ice cube trays covered with either water or stock that can be added when preparing soups or stews.

Remember – (EAT TO LIVE DON’T LIVE TO EAT)

Chef C.  – The Healing Chef

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