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 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.
|Nutrients||One cup of coriander (4 grams)|
|Vitamin C||1.1 mg|
|Vitamin A||13 mcg|
Source: US Department of Agriculture table
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
In addition to being associated with weight gain, may favor stroke (stroke, also called stroke). This is what a study published on Oct. 17 reported in the online version of the American Journal of Clinical Nutrition . Although it is not possible to establish a direct relationship between drinking and disease, previous research has already shown that excessive consumption of soft drinks and sugary drinks may be linked to a greater incidence of obstructions in the arteries.
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