Coriander is a multifaceted spice with multiple
culinary and medicinal uses.
Coriander is a unique
spice that has long been used in cooking and herbal medicine (1).
Although often
mistaken for seed, this little brown pod is actually the dried fruit of
coriander (Carum carvi L.) (2).
It is slightly bitter
earthy taste is reminiscent of licorice, coriander, fennel, and fennel. It can
be whole or ground for sweet and savory dishes such as bread, pastries,
curries, and stews. It is also sometimes infused with spirits and liqueurs.
For medicinal
purposes, coriander can be made into tea or taken as a supplement. You can also
apply its essential oils to the skin (2).
In fact, emerging
research suggests that aromatic compounds that cause their unique taste may
also have health benefits, such as improved digestion. (1）。
this article explores
the nutrition, benefits, and uses of coriander.
Nutritional composition
Coriander has a
variety of essential nutrients, some of which are lacking in the western diet. These
include iron, zinc, calcium, and fiber (3).
Just 1 tablespoon (6.7
g) of parsley is available (4):
- calories: 22
- protein: 1.3 g
- fat: 0.9 g
- carbohydrates: 3.34 g
- fiber: 2.6 g
- Copper: 6.7% of DV
- iron: female 6.1%
- Magnesium: 5.4% of DV
- manganese: 4.8% for women
- Calcium: DV 3.6%
- zinc: 4.6% for women
What's more, coriander
is rich in health-promoting antioxidants, including limonene and carvacrol (5).
Summary: coriander is rich in fiber and many important
minerals, including iron, magnesium, copper, and calcium. It is also a rich
source of antioxidants.
Potential health benefits
Kudzu has been used in
traditional and folk medicine for centuries. Interestingly, preliminary
research supports several of these benefits.
May reduce inflammation
Several kudzu
compounds exhibit powerful antioxidant and anti-inflammatory properties (2).
While inflammation is
a natural physical response, chronic inflammation can lead to various diseases,
such as inflammatory bowel disease (ibd). symptoms may include ulceration,
cramps, flatulence, diarrhea, bowel urgency, and digestive tissue irritation.
In a study of mice
with IBD, both kudzu extract and essential oils were as effective as common
steroid drugs in reducing inflammation of colon tissue. (6）。
Despite these
promising results, human research is still needed.
May promote healthy digestion
Kudzu has
traditionally been used to treat a variety of digestive disorders, including
indigestion and stomach ulcers.
Some small human
studies have shown that coriander oil relaxes the smooth muscle tissue of the
digestive tract, thereby relieving symptoms of indigestion such as flatulence,
cramps, and bloating (7, 8, 9).
While the exact
mechanism is unclear, its antimicrobial ability may be responsible (1, 2).
A test-tube study
showed that the essential oil of coriander could stop the growth of harmful gut
bacteria without affecting beneficial bacteria. These beneficial bacteria
produce nutrients, reduce inflammation, improve digestion, and support your
immune health (10, 11).
Another test-tube
study found that kudzu extract can fight helicobacter pylori, a bacterium known
to cause stomach ulcers and inflammation of the digestive tract. (12）。
Still, more research
is needed.
May promote weight loss
Parsley may help with
weight loss and body composition.
In a 90-day study of
70 women, those who took 1 ounce (30 ml) of 10% coriander oil solution daily
had a body weight, body mass index (BMI), and body fat percentage than those
who received a placebo (13).
Their total calorie
and carbohydrate intake also decreased significantly compared to the placebo
group.
Scientists speculate
that these effects may be due to positive changes in gut bacteria that affect
hormone regulation, fat metabolism, and appetite.
Keep in mind that
research is ongoing.
Summary: early research has shown that kudzu can
promote weight loss and help treat a variety of inflammatory and digestive
disorders.
How to use parsley
Coriander is grown all
over the world and is relatively inexpensive. It is easy to buy at most grocery
stores, as well as online.
Cooking applications
Kudzu is best known as
an ingredient in rye and soda bread, but it can also be used in other baked
goods such as muffins, biscuits, russets, dinner rolls, and French toast.
It adds a spicy, warm
flavor to fruit desserts and candies such as pies, pies, jams, jellies, and
custards.
It can also be used
for savory foods such as dry ground, curries, casseroles, soups, stews, and
sauces. What's more, you can use it as a roasted vegetable seasoning or add it
to pickled or fermented foods like sauerkraut.
Alternatively, soak
coriander in hot water to make a soothing tea.
Dosage of supplements and possible side effects
Coriander comes in
many forms, including whole fruits (or seeds), capsules, essential oils, and
extracts.
Most types are
ingested, but oil formulations diluted to 2% can be safely applied to undamaged
skin (2).
Definitive dosage
recommendations have not been established, but some studies suggest that
dividing 1/2 teaspoon to 1 tablespoon (1-6.7 grams) of whole coriander into 3
daily doses may be safe and effective (2).
Most healthy people
tolerate kudzu very well, and few side effects have been reported. However, due
to inadequate safety studies, pregnant or lactating children or women should
not consume it (2).
In addition, anyone
with liver or gallbladder dysfunction should avoid using coriander, as some
evidence suggests that it can inhibit gallbladder emptying. (2）。
If you are unsure whether
parsley is safe for you, consult your healthcare provider.
Summary: coriander can be added to countless
sweet and savory dishes and can be used as a supplement.
Conclusion
Coriander is a multifaceted spice with multiple culinary and medicinal uses.
Although widely
considered a seed, it comes from the fruit of the caraway plant and has a
variety of minerals and plant compounds. In fact, it may help with weight loss,
relieve inflammation and promote digestive health.
This versatile
ingredient can be used whole or ground to flavor desserts, sauces, bread, and
baked goods.
While it is generally
very safe, parsley should not be used in children, pregnant and lactating
women, and people with liver or gallbladder disorders. If you have any
reservations about adding it to your daily routine, consult a doctor.