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Coriander: see its benefits and how to consume

Coriander: see its benefits and how to consume

Coriander ( Coriandrum sativum L .) Is considered an aromatic herb and therefore widely used as a seasoning. It provides a number of health benefits. Among them: decrease the risk of cardiovascular, degenerative diseases and cancer due to antioxidant action. Coriander also contributes to blood pressure control and is good for vision.

Benefits in coriander study

Antioxidant action: The nutrients present in greater amounts in the coriander mentioned above are all considered potent antioxidants. Therefore, seasoning offers benefits such as reducing the risk of degenerative diseases, cardiovascular diseases and cancer.

Contributes to blood pressure control: Coriander helps control blood pressure because it has potassium. Excess sodium favors an increase in blood pressure. With the ingestion of good amounts of potassium there is the balance between the elements. Potassium exerts a positive effect on vascular tone contributing to blood pressure reduction.

Vision ally: Lutein and zeaxanthin, present in coriander, have a protective effect on the ocular macula, eye region partially responsible for quality of vision. Thus, they prevent senile macular degeneration, a disease that affects the elderly leading to a progressive loss of vision.

Coriander nutrients

Coriander has good amounts of beta-carotene, which contributes to healthy skin, protects eyesight and is important for bones, immunity, hair and nails. Potassium, which helps control blood pressure, is also present in the plant.

Vitamin C, which improves immunity and lowers stress, vitamin K, essential for blood clotting and bone health, and lutein and zeaxanthin, two powerful antioxidants, are present in coriander.

Although it contains good amounts of nutrients, coriander has a very strong smell and flavor. So it is used in small amounts in cooking, otherwise the taste of the dishes changes a lot.

NutrientsOne cup of coriander (4 grams)
Calories1
Calcium3 mg
Potassium21 mg
Phosphorus2 mg
Vitamin C1.1 mg
Folate2 mcg
Vitamin A13 mcg
Vitamin12.4 mcg

Source: US Department of Agriculture table

Recommended quantity

There is no official reference for the amount of coriander per day, but because it has a very strong flavor the ideal is do not exaggerate their use in cooking preparations.

How to consume

Coriander leaves are used to season fish, seafood, white meats, vegetables and egg preparations. It can be ingested in natura or dry.

Risks of over consumption

Ingestion of large amounts of coriander can cause diarrhea and stomach irritation

Contraindications of coriander


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