Our humble coriander or Dhaniya, as we call it, can add its own special touch to a variety of dishes. There are many recipes that use coriander. The parts of the entire plant are edible, and the leaves and seeds are majorly used across kitchens. Many people also call it Cilantro and the name is derived from the Koris word of the Greeks. It probably dates back to 5000 BC and is known to have been grown first in Italy.
Coriander also has various health benefits that we do not know about! So, lets unravel the top benefits of coriander.
Nutritional Facts about Coriander Leaves
When it comes to coriander leaves, 100 grams of these green leaves contain:
- Calories: 30
- Fibre: 4.6 g
- Protein: 4 g
- Carbohydrates: 2 g
- Fat: 0.7 g
- Vitamin A: 635 mg
- Calcium: 145 mg
- Iron: 5.3 mg
- Vitamin C: 2.4 mg
Green coriander also contains essential oils along with negligible saturated content. It also has linoleic acid which has several advantages. There is also the presence of manganese, phosphorus, and Vitamin K in these aromatic green leaves.
Coriander Benefits
There are numerous coriander leaves benefits that you should be aware of. Here is a list of coriander uses and advantages for your perusal:
1. May Help Boost Vision
One of the biggest benefits of these leaves is their positive impact on vision. They come with higher Vitamins C, A, E and also healthy carotenoids which may help in promoting vision. Daily consumption may help in combating ARMD or age-related macular degeneration while also tackling conjunctivitis.
2. Bolsters Immunity
Coriander leaves come with rich Vitamin E and Vitamin C content. The latter may help in the functioning of white blood cells while enabling higher iron absorption.
3. Enables Blood Sugar Management
The green color of these leaves indicates antioxidants. They may boost activities of enzymes while stimulating secretion of insulin that may reduce the levels of blood sugar. Adding coriander to meals is a good option or you can enjoy coriander water benefits. This will help those who have higher blood pressure.
4. Helps in Reducing Cholesterol
Regular consumption of these leaves may help in lowering bad or LDL cholesterol and enhance good or HDL cholesterol levels at the same time.
5. May Enhance Bone Health
Coriander leaves may also help in enhancing bone health. These come with sizable amounts of minerals such as manganese, calcium, phosphorus, and magnesium. The anti-inflammatory attribute also helps in relieving pain linked to arthritis.
6. Boosts Stomach Health
These leaves come with fiber which helps in relieving digestive issues. It also solves digestion-linked issues including diarrhea, stomach disorders, gas, nausea and spasms in the bowels.
7. Enhances Skin Health
Coriander leaves combat several free radicals while containing Vitamins A and E. They also help in tackling oily skin owing to its absorption attributes. It also comes with antiseptic, antimicrobial and antifungal agents.
8. Enhances Heart Health
The leaves may boost the health of the heart. This helps in reducing blood pressure while also enabling better cholesterol management. Coriander helps in reducing the consumption of sodium, and this necessitates lower extra seasoning with the help of table salts.
9. Safeguards the Brain
Coriander leaves contain anti-inflammatory attributes while helping combat anxiety. They leave a soothing effect on your nervous system, thereby protecting the brain from anxiety and depression.
10. Combats Infections
Coriander leaves also have anti-microbial attributes which may help in combating infections. It has several beneficial plant-based compounds such as Dodecenal which may reduce Salmonella related infections.
Side Effects of Coriander Leaves
Coriander leaves come with several side effects. These include hypoglycemia or lower blood pressure along with palpitations, anxiety, hunger and sweating. You should consume in moderation without going overboard. Track blood pressure levels, and see whether they are impacted by coriander leaves.
The Bottom Line
Coriander leaves come with a beautiful fragrance and flavors and form pivotal parts of various dishes. Regular consumption of these leaves may help in boosting heart health, skin health, stomach health, bone health and stimulate better immunity and vision alike. The humble Dhaniya leaves can go a long way towards enhancing the quality of our lives. 
