As a popular herb used in many cuisines around the world, coriander (also known as cilantro) packs a nutritious punch in addition to adding its signature bright flavor to dishes. But besides adding flavor, what health benefits and nutrient dose does coriander provide?
For starters, coriander contains high levels of vitamins and minerals that are essential to good health. These include vitamin C, vitamin K, vitamin A, and folate. Additionally, it’s a good source of iron, magnesium, and calcium.
Studies have shown that coriander can also help improve digestion, reduce inflammation, and lower cholesterol levels in the body. It’s also been suggested that coriander can have antibacterial and antifungal properties, making it a potential natural treatment for infections.
So, just how much of these essential nutrients does coriander provide? According to the United States Department of Agriculture (USDA), one tablespoon of fresh chopped coriander contains:
– 0.08 mg of vitamin C
– 14 mg of calcium
– 0.08 mg of iron
– 20.5 mcg of vitamin A
– 5.2 mcg of vitamin K
It’s worth noting that while dried coriander (also known as coriander seeds) has a different nutrient profile than fresh coriander, it still contains many of the same vitamins and minerals. In fact, according to the USDA, one tablespoon of ground coriander seeds contains:
– 0.5 mg of vitamin C
– 35 mg of calcium
– 1 mg of iron
– 0.2 mcg of vitamin A
– 2.3 mcg of vitamin K
Ultimately, incorporating coriander into your diet can provide a range of essential nutrients and potential health benefits. Whether you sprinkle fresh coriander leaves over your favorite dish or add ground coriander seeds to a homemade spice blend, this flavorful herb is a delicious and nutritious addition to any meal.