Coriander is a plant with many health -promoting properties, resulting from the richness of bioactive ingredients present in all parts – leaves, stems, seeds and fruits. The most important compounds include phenolic acids, among others gallic, coffee, Ferul and chlorogenwhich have a strong anti -inflammatory and antioxidant effect. Coriander is also a source of carotenoids that support the health of the eyes and the immune system.
Coriander leaves are a real treasury of vitamins and minerals. There are about 23 kcal in 100 grams of fresh leaves, Therefore, they can be used during a slimming diet. Contain vitamins A, C and K, which support the functioning of the immune systemblood clotting processes and skin and eye health. In addition, the presence of B vitamins, such as B2 (riboflavin) and B3 (niacin), supports the body’s energy metabolism.
In terms of mineral, Coriander leaves provide potassium, calcium, magnesium and iron. Potassium regulates blood pressureand calcium and magnesium They are necessary for bone health and the proper functioning of the muscles. However, iron supports the production of red blood cells, preventing anemia. It is worth remembering, however, that due to the small amounts of coriander consumed, its contribution to the daily demand for these ingredients is limited.
Coriander leaves enrich the taste of dishes and offer a number of health benefits. Thanks to the presence of antioxidants, such as Quercetin and Kemferol, have anti -inflammatory and antioxidant effectsprotecting cells against oxidative damage. Research, whose authors are scientists from the medical universities in Malaysia, Bangladesh and Yemen, suggest that Regular consumption of coriander can support heart health by lowering LDL and sugar cholesterol and regulation of blood pressure.
Traditionally Coriander was used in folk medicine to alleviate digestive problems. Modern research confirms that compounds contained in coriander leaves can support digestion, acting on the smooth muscles of the digestive tract and bile duct. Antibacterial properties of coriander can also help fight some pathogens, and thus contribute to improve bowel health. The benefits of coriander leaves also apply to the liver. Compounds present in the plant have a protective effect and supporting detoxification processes.
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Scientific research, conducted in 2021, among others at the Medical University of Masshad, they showed that Seeds and coriander leaves, as well as the Linalol they contain, They can have a positive effect on brain function. Their action includes anxiolytic, antidepressant, sedative, sleeping pills and anticonvulsant properties. Scientists also observed that coriander can support learning and remembering processes and reduce the duration of migraine attacks, and also reduce the frequency of their occurrence.
Coriander leaves are characterized by a unique, citrus aroma with a hint of peppertherefore they can be a great variety to many dishes. In Asian cuisine, they are often added to curry, salads or soups, and in Latin American cuisine are a key ingredient in salsa and guacamole. Fresh coriander leaves blend in perfectly with dishes based on fish, poultry, lamb and beef and vegetables, giving them freshness and depth of taste.
It is worth experimenting with coriander in everyday kitchen, adding it to smoothie, marinades or even baking. Remember, however, that its intense taste may not like everyone, so it’s worth starting with small amounts and gradually adapt to your own preferences. If we add coriander leaves just before serving the dish, we will keep their fresh aroma and maximum nutritional values.
Dried coriander leaves are worth adding for dishes based on beans, lentils, cabbage or eggplant. They are also great as an addition to pumpkin soup, carrot or onion cream, and even broth. It is also a delicious spice for vegetable dips. Coriander enriches the taste of tomato sauces, spicy chili compositions and garlic and yogurt sauce.
Sources: Teragałuje.pl, Vitapedia.pl
