Cilantro
(Coriander)
nutrition facts
Cilantro herb or "Coriander"
contains many plant derived chemical
compounds that are known to have anti-oxidant, disease preventing and
health promoting properties. This herbal plant, which is quite similar
to dill in the sense that both its leaves and seeds can be used as a
seasoning condiment.
Botanically, the herb belongs
to the family of
apiaceae,
of the genus: Coriandrum
and is named as "Coriandrum
sativum".
|
|
Coriander herb plant-
Coriandrum
sativum.
|
Coriander leaves. Note
ferny
pinnate leaves,
rounded and parsely
like at base.
|
Cilantro herb is native to
Mediterranean and Asia Minor regions. This
perennial plant requires well draining fertile soil
supplemented with warm summer climates to flourish well. It grows 1 to
2 feet in height and features dark green, hairless, soft leaves,
variable in shape, broadly lobed at the base of the plant, and slender
and feathery higher on the flowering stems. The leaves and stem have
slightly citrus flavor.
It bears umbels of small white
or light pink flowers in midsummer, followed by round-oval shaped
aroamtic seeds.
Coriander seeds, used as spice, are round to
oval in shape, yellowish brown in color with vertical ridges and have
flavor that is aromatic, sweet and citrus, but also slightly peppery.
Health
benefits of cilantro (coriander)
-
Cilantro herb contains no
cholesterol; but is rich in anti-oxidants
and dietary fiber which help reduce LDL
or "bad cholesterol" while
increasing HDL or "good cholesterol" levels.
-
The 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 in an important component of cell 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 that are essential for optimum health. Vitamin-C is
a powerful natural antioxidant. Cilantro leaves provides 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;
provides about 258% of DRI. Vitamin-K has
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.
-
The coriander seeds oil
have
found application in many traditional medicines as analgesic,
aphrodisiac, anti-spasmodic, deodorant, digestive, carminative,
fungicidal, lipolytic (weight loss), stimulant and stomachic.
Just imagine! Cilantro leaves
provides only 39 cal/100 g, but their
phyto-nutrients profile is no less than any high calorie food source;
be it nuts, pulses or cereals or meat group.
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 mcg |
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-α |
36 mcg |
-- |
| Carotene-ß |
3930 mcg |
-- |
| Crypto-xanthin-ß |
202 mcg |
-- |
| Lutein-zeaxanthin |
865 mcg |
-- |
Selection
and storage
Fresh cilantro leaves as well as seeds are available in the markets and
herb stores all
around the year. Whenever possible, buy fresh leaves over dried ones
since they are superior in flavor and rich in many vital vitamins and
anti-oxidants like beta carotene, vitamin C and folates. The herb
should feature vibrant green color leaves and firm stems. They should
be free from any kind of spoilage or yellowing.
Try to buy
that has
been organically grown since this will give you more assurance that the
herb is free from pesticide residues.
Once at home,
wash it in clean water, discard roots, old or any bruised
leaves. Fresh cilantro (coriander) should be stored in the refrigerator
in a zip pouch or wrapped in a slightly damp paper towel. Use
as early as possible since it loses flavor and nutrients quickly if
kept for longer periods. Coriander seeds as well as its oil
are available in the markets. The seeds used as spice.
Medicinal
uses
-
The leaves of the cilantro
(coriander) plant 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, carminative, depurative, deodorant,
digestive, carminative, fungicidal, lipolytic, stimulant and stomachic.
Culinary
uses
Fresh leaves
should be washed
thoroughly in the 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. Along with other spicy items, it is being
used to enhance the flavor and taste of vegetable, chicken, fish and
meat dishes.
-
The herb has also been used
in the preparation of soups, and sauces.
-
Freshly chopped and sauteed
coriander leaves are a great addition to green salad.
-
Cilantro or Coriander seeds powder is one
of the main ingredients in the preparation of curry powder.
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