Cilantro, or Coriandrum sativum, is one of the herbs most closely associated with Mediterranean, Indian and Middle Eastern cuisine.
Both the fresh green leaves and the dried seeds are used in cooking. The leaves have a fresh, dominant flavor, while the seeds are warmer, slightly sweet and more delicate.
Cilantro, fresh leaves or seeds. In Indian and Persian medicine, it was also used for its calming properties
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What clinical studies suggest
Clinical research has found that consuming coriander seed powder improved several measures among people with type 2 diabetes, including blood sugar indicators, lipid profiles and markers of oxidative stress.
Studies of herbal formulas containing coriander alongside other plants have also reported favorable results in connection with discomfort in the upper digestive system.
Traditional uses
Coriander seeds have long been used in traditional medicine to support digestion, particularly in cases of gas, bloating, nausea and discomfort after eating.
In Indian and Persian medicine, coriander was considered a gentle, cooling herb and was also used to ease sensations of heat, thirst and irritability.
Various traditions also used coriander seeds to help balance appetite and support the digestion of heavier foods, including legumes and richly spiced dishes.
How to use coriander
Infusion: Lightly crush a teaspoon of coriander seeds, pour over a cup of boiling water, steep for about 15 minutes and strain.
Whole or ground seeds: Add them to legumes, vegetables, soups and stews.
Fresh leaves: Use them in salads, soups, cooked dishes, meatballs, tahini, spreads and falafel.
Coriander seed powder or extracts: Follow the manufacturer’s directions. Choose a product that clearly lists Coriandrum sativum and specifies the amount of seed or extract it contains.
Caution
Cilantro used as a spice or eaten fresh is considered safe for most people in ordinary food quantities.
Concentrated supplements are not recommended for people taking blood pressure or diabetes medication, or for pregnant and breastfeeding women, unless approved by a medical professional.
Possible side effects from excessive use may include digestive discomfort, an allergic reaction or skin sensitivity in people who are sensitive to the plant.
Anyone taking herbal supplements should consult their physician and make sure the product will not interfere with medications or affect medical measurements.
- The author is a clinical dietitian and herbal medicine practitioner.