Foods Considered Wholesome
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Cilantro is a fragrant herb that is an integral part of various Central American and Asian cuisines. This versatile herb is used in everything from guacamole to sauces because people enjoy the refreshing flavor it adds to dishes.
Not only is cilantro flavorful, but researchers have also found that the bright herb benefits the body. This article will discuss the nutritional composition of cilantro and some of the plant's impressive health benefits.
Cilantro, also known as coriander, is an aromatic herb in the Apiaceae family of plants. This plant's leaves stems, and seeds have a distinct aroma and are commonly used in cooking.
According to the USDA, the nutritional composition of 100 g of cilantro leaves can be seen below.
Cilantro leaves are good for fiber, calcium, magnesium, manganese, and iron sources. They also contain six types of acids and eleven components of essential oils with beneficial properties. Coriander seeds are also rich in phytonutrients and have a similar nutrient profile as cilantro leaves.
Here are some of the health benefits of integrating cilantro into your diet.
Animal studies found that cilantro seeds reduce blood sugar by stimulating the activity of enzymes that help remove sugar from the blood. One particular study on rats with obesity showed that cilantro seed extract reduced blood sugar in a similar way to glibenclamide.
Another study found that cilantro seed extract lowered blood sugar and increased insulin release in rats with diabetes.
Some animal and test-tube studies have shown that cilantro may lower risk factors for heart diseases such as high blood pressure and LDL cholesterol. Cilantro extract acts as a diuretic, flushing out excess sodium and water and lowering blood pressure.
Some research also indicates that cilantro can help lower your cholesterol levels. According to one study, rats who ate coriander seeds had lower LDL (bad) cholesterol and higher HDL (good) cholesterol.
Furthermore, health experts believe that eating aromatic herbs like cilantro can help reduce sodium intake, improving heart health. The rate of heart disease is lower among populations that consume large amounts of cilantro compared to people on the Western diet, which contains more salt and sugar.
Inflammation is responsible for various brain ailments, including Parkinson’s, Alzheimer’s, and multiple sclerosis. Cilantro has anti-inflammatory properties that may protect you from these diseases.
One study on rats found that cilantro extract prevented nerve-cell damage following drug-induced seizures. Cilantro’s brain-protection attributes have been associated with the herb's antioxidant properties.
A mouse study found that cilantro leaves improved memory, leading to speculation that the plant may be beneficial for Alzheimer’s disease. What’s more, cilantro is almost as effective as diazepam, a common anxiety medication, at managing anxiety.
Cilantro may benefit the skin in various ways, including for mild rashes like dermatitis. One study showed that extracts from the plant were effective at treating diaper rash in infants when used alongside other soothing compounds.
Another study notes that the antioxidants in cilantro may effectively prevent cellular damage that can cause skin aging. The antioxidants also prevent skin damage caused by exposure to ultraviolet B radiation.
Additionally, many people in Asia and Central America use cilantro leaf juice to treat skin conditions such as acne, pigmentation, oiliness, or dryness. However, there is insufficient research on the herb's use for these skin conditions.
Cilantro contains certain antimicrobial compounds that can help fight infections and prevent foodborne diseases. Dodecenal, a compound in coriander, fights bacteria like Salmonella. According to the CDC, Salmonella causes life-threatening food poisoning, affecting more than 1.2 million people in the United States yearly.
Cilantro is a powerful herb packed with antioxidants, and it has many culinary uses and health benefits. You can easily integrate cilantro seeds or leaves into your diet by adding them to baked goods and pickled vegetables. Use cilantro leaves to garnish your soup or season pasta salads.
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