Coriander is a very familiar spice. Usually used to sprinkle on pho, porridge or hot soup to add aroma, but few people know that coriander is actually a “nutritional treasure” that brings many wonderful effects to health – especially for the liver, heart, digestion and skin.

Nutrition of coriander

In 100g of fresh coriander contains:
– Water: 86%
– Protein: 3.3%
– Carbohydrate: 6.3%
– Fiber: 1.2%
– Vitamins: A, C, E, K, group B
– Minerals: Potassium, calcium, magnesium, iron, phosphorus, zinc, manganese
In addition, coriander also contains linalool, flavonoids, quercetin – powerful antioxidants that are beneficial for the liver, heart and immune system.

Health Benefits

1. Supports Heart and Blood Pressure

Coriander has a mild diuretic effect, helping to eliminate excess salt and water, thereby reducing blood pressure. Regular consumption of coriander helps lower bad cholesterol and increase good cholesterol, reducing the risk of atherosclerosis.

2. Reduces Blood Sugar

The bright green color of coriander is due to the presence of antioxidants, which can help promote enzyme activity. Therefore, it stimulates insulin secretion which can reduce blood sugar, especially beneficial for people with prediabetes or type 2 diabetes.

3. Strengthens immunity – prevents infection

Vitamin C, quercetin and essential oils in coriander help fight bacteria, inflammation, and support against colds, flu, and respiratory infections. Even coriander seeds have the effect of preventing urinary tract infections.

4. Good for digestion and intestines

Coriander contains soluble fiber, which helps stimulate bowel movements and prevent constipation. In addition, cilantro also contains compounds with antibacterial effects, helping to protect the intestines from pathogens.

5. Support bones and joints

Coriander contains a large amount of bone-enriching minerals such as calcium, manganese, magnesium and phosphorus, which have anti-inflammatory functions to help protect bones from pain caused by arthritis.

6. Protect the brain and memory

Coriander contains compounds with antioxidant and anti-inflammatory effects. These compounds can help protect nerve cells from damage, thereby helping to protect brain health.

7. Good for the eyes

Our grandparents often talk about adding cilantro to meals for healthy eyes. This is because coriander contains a great amount of vitamin A, vitamin C, vitamin E and carotenoids, which can help promote good vision, reduce the risk of macular degeneration, conjunctivitis.

8. Good for skin and hair

As a source of iron, vitamin E and vitamin A, coriander fights free radicals that can damage the skin. Coriander also works as a remedy for oily skin thanks to its ability to absorb excess oil. It is also an antibacterial, antiseptic and antifungal agent that can help soothe, cool the skin and reduce acne.

Note when eating coriander

– Pregnant women: limit eating too much, avoid stimulating uterine contractions.

People with low blood pressure: should only use in moderation.

– Coriander wilts easily, so wash it and eat it during the day.

If there are signs of allergy (itching, nausea, dizziness), stop using it.