Coriander: 9 benefits and more about the herb that divides the palate

No raisins, no pepper. For a while now, few culinary ingredients have been as controversial as coriander. But after all, what is it about this beloved herb in the North and Northeast of the country to generate such exaggerated reactions of love and hate?

According to some studies, the answer may lie in genetics. Part of the process may be explained by the presence or absence of some olfactory receptor genes such as OR6A2, which is directly linked to an aldehyde sensitive receptor present in the coriander. So if the smell bothers, is the taste influenced? Explains nutritionist Andrea Burgos, graduated from the Federal University of Bahia.

But the genetic question accounts for only a minority of cases. In others, what really exists is behavioral resistance. "If the child's parents do not educate the child early on, there is a tendency to refuse or wonder in the future," warns nutritionist Nathália D? Abruzzo, a graduate in Human Nutrition and Nutrition Therapy.

This explains why coriander is so successful in some regions of the country and not in others, as, unlike what the discrepancy in consumption might make you think, the herb grows and is available all over the country.

That said, if you're a team that doesn't like or have a habit of eating coriander, and see no reason to start eating coriander, this article is here to try to open your mind to this health-beneficial ingredient! If you love it, keep reading to learn more about its benefits, and perhaps learn some recipes to add on a daily basis.

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9 Coriander Health Benefits

Outside the North and Northeast of the country, it is common that even those who like coriander do not consume it as often. And that's a shame, since, in the words of nutritionist Andrea? Does Coriandrum sativum have a long and wonderful list of benefits? thanks to its high amounts of vitamins, iron and minerals, and a very low sodium content. Here are the main ones:

1. Improve immunity: Coriander leaves and seeds have a high concentration of antioxidants, including vitamin A, which aids in fighting free radicals, protecting cells from damage. As a result, immunity increases with its frequent consumption.
2. Regulates blood pressure: Not everyone knows, but in addition to preventing cramps, potassium works with sodium to keep the water level in cells balanced. While the latter retains liquid, the former causes excretion. "Every 100g of coriander we can find 521 mg of potassium and only 46 mg of sodium," explains Andrea. This means that by counteracting excess sodium, cilantro potassium improves vascular tone by lowering blood pressure.
3. Decreases intestinal discomfort: Studies show that coriander has spasmolytic action on the smooth muscles of the gastrointestinal tract, improving mobility and gastric secretion. Therefore, it is a great ally in the treatment of gas, intestinal cramps and even in cases of irritable bowel syndrome.
4. Improves skin appearance: Just as they protect the body's cells, coriander antioxidants protect the skin from UV rays, preventing premature aging and leaving the skin lighter and healthier.
5. Assists in the treatment of diabetes: Increasing the daily consumption of coriander can regulate insulin production and reduce blood sugar levels. According to studies, this is because coriander improves carbohydrate metabolism by controlling glycemic indexes.
6. Lowers cholesterol levels: A recent study of laboratory mice identified an increase in good cholesterol (HDL) levels and a decrease in bad cholesterol (LDL) in animals that had coriander seed incorporated into the diet. This is because coriander seed has hypolipidemic action, that is, it can also improve lipid metabolism.
7. Regulates the menstrual cycle: Because of the well-known coriander of Ayurvedic medicine, regulation of menstrual function occurs thanks to the positive effect of coriander on the endocrine glands, which in turn end up regulating the cycle. In addition, eating coriander seeds further helps to reduce swelling, colic and body aches during menstruation.
8. Controls Anxiety: Another well-known benefit of natural medicine, this time in the region of Iran, where coriander is used to treat insomnia.Through an analysis of coriander extract, medicine found that, depending on the dose administered, it has a calming effect similar to diazepam, acting as a sedative and muscle relaxant.
9. It is a potent detoxifier: While many of the detox recipes are fads that don't really say they came in terms of benefit to the body, coriander extract has an important function in eliminating heavy metals like lead and mercury from the body. This is due to the ability of their chemical components to bind to these metals, removing them from cells.

It is worth remembering that the benefits mentioned above are linked only to the consumption of coriander and its seeds orally, especially in food. If we go deeper, also considering other derivatives, such as essential oil, the list gets even longer, taking advantage of its antifungal and antibacterial properties, widely studied for the treatment of candidiasis and salmonella, respectively.

What is the difference between cilantro and parsley?

Knowing the benefits of coriander, you get excited, go to the market or the market to buy the ingredient and when you get home, surprise! It ended up taking home the good old salsa ever. Or, on the contrary! You don't like coriander or want to make a recipe that has nothing to do with it and only realize too late that you got coriander instead of parsley. Already happened?

The story is common among first-time cooks. After all, the two herbs belong to the same plant family, have similar branches and color, and even share some benefits, such as antioxidant power. The key to distinguishing the two is in the details, as we will see below.

Is it rooted?

Starting with the visual aspect, one of the main indications that it is coriander rather than parsley is to look at the base of the packet and see if it has root. The answer is yes? So possibly what you have on hand is coriander, as parsley usually comes without it.

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Notice the leaf details

If you can not identify, just move to the second clue: the leaves. With both packs? Suspicious? In your hands, separate one sheet from each and note the shape of each. You will see that while the parsley is longer and has larger and more separate cuts at the edges, the coriander leaf is more rounded, with smaller cuts and closer together.

Unmistakable Smells

Finally, if there is still any doubt, the fire proof is the smell, an indication that makes those who repulse coriander never confuse the two herbs. Still with the two leaves in hand, take the first one and give it a little twist so that the aroma is released. Do the same with the other sheet and compare. The parsley is the one with the most citrus smell, reminding notes of anise and lemon. Coriander, on the other hand, has an intense herbaceous aroma, the famous weed smell.

Each herb, one flavor

For those who cook, it is important to know the difference between them because if the two herbs are similar in appearance, taste? How much difference!

Far from being just a decorative ingredient or to give color, the parsley has a bitter soft that is sometimes lacking in the recipe to balance it. Among its most common combinations recommended by those on the subject are grilled meats, eggs, eggplants, carrots, chicken, potatoes, tomatoes, as well as the classic combination with garlic and seafood butter. If the idea is to use them with other herbs and spices, the combinations with basil, garlic, oregano, dill and citrus are the most balanced.

As for coriander, it is a much less delicate flavor, with hints of pepper, sage and lemon, while bringing a spicy and citrus element to the recipes. As the North and Northeast cuisines of the country prove, coriander leaf goes very well with seafood and coconut. Or, for Asian-influenced dishes, it is also worth combining with chicken, soy sauce, ginger and avocado. Remembering that this is only for the leaves. Coriander seeds have a distinct flavor, slightly spicy and sweet with a mild citrus touch. Among its most recommended uses are the preparation of breads, pastries, curries, lamb meat and vegetables.

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Coriander Tea: Digestive and Neurological Properties

In everyday rush, often eating away from home, it can be difficult to include coriander on the menu. In these cases, a quick and practical alternative to taking advantage of the herb's benefits is to bet on tea, which can be made with coriander leaves or seeds, depending on the need.

Check out what advantages coriander tea can bring you:

1. It is a great diuretic (seeds);
2. Assists in relieving migraines (seeds);
3. Reduces anxiety and improves sleep (leaves);
4. Assists in glycemic control (leaves);
5. Combats flatulence, poor digestion and other intestinal problems (leaves);
6. Improves fatigue frames (leaves);

How to Make Coriander Seed Tea

Ingredients

• 2 tbsp coriander seed;
• 1 liter of water.

Method of preparation

1. In a kettle, bring the water to a boil;
2. When boiling, add the seeds, boiling for another 2 minutes;
3. Turn off the heat and set aside for about 10 minutes;
4. Strain the mixture and drink throughout the day.

How to Make Dried Coriander Leaf Tea

Ingredients

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• 2 teaspoons dried coriander leaves;
• 200 ml (1 cup) of water.

Method of preparation

1. In a kettle, boil water;
2. Turn off the heat, add the coriander leaves and set aside for about 10 minutes;
3. Strain the mixture, transferring the contents to a cup or cup;
4. Drink then.

Being more concentrated, Nathália Abruzzo warns that tea consumption should be done under medical advice. "It's important that before you use it in tea form, check with your nutritionist if you can actually take it and if it is right for you because it may interfere with some medicines," he says.

14 Amazing Spiced Recipes with Coriander



With its pungent flavor, coriander is present in some of the world's tastiest cuisines, including Mexican, Peruvian, Indian, Indonesian and Vietnamese cuisines. Below you will find some suggestions for recipes with these influences, as well as others that give a new look to European cuisine classics:

1. Guacamole: good for both a full mexican dinner and a snack on a date with friends, guacamole is the kind of fart recipe that just mixes all the ingredients in a single bowl. Light and fresh, it is ideal for summer!

2. Peruvian Ceviche: another fresh and tasty dish option, home-made ceviche owes nothing to the restaurants and takes very simple ingredients: fish, red onion, lemon juice, lady's finger pepper and of course coriander. In addition, this recipe also takes sweet potatoes, corn and uses the process of cooking on ice.

3. Coriander salad dressing: Super-easy to make, this recipe is a great way to give a fresh face to the all-day salad and, in short, enjoy the leftover coriander from other recipes. Just hit everything in a blender and you're done! You have a sauce that can be stored for up to 3 days in the fridge.

4. Mix of breaded potatoes with cilantro sauce: Perfect for those who love french fries, but avoid eating for not being the healthiest thing, this recipe uses olive oil and cornmeal to give the baroa, sweet and English potatoes a crisp worthy of immersion in oil. To accompany, the fresh coriander sauce is tasty and functional.

5. Cold Coriander, Coconut and Peanut Soup: Those who think that soup only suits winter is wrong, just as people who think that Portuguese food comes down to cod are wrong. Easy and refreshing, this Portuguese restaurant recipe is delicious and it's all about hot days. Just check it out!

6. Cold mango soup with chestnut and cilantro pesto: Another good option for those who want a fresh meal on hot days, this nutritious soup with mango and yogurt is a good choice for those who like bittersweet dishes. In addition to accompanying the recipe very well, chestnut and coriander pesto can also be stored to serve as a dressing for fish or salads.

7. Zucchini rice and coriander seeds: after pounding the coriander seeds in the pestle, sauté the seeds, the garlic and the zucchini in a pan. Add the rice and the water and that's it, the result is a revamped rice everyday. Check the recipe for quantities.

8. Beetroot carpaccio with cilantro pesto: Vegetarian, this recipe for carpaccio with beetroot in place of raw meat can serve as both a starter and a main course, depending on hunger and occasion. Coriander pesto confers freshness while goat cheese on top is a tasty protein source.

9. Cake three seeds: Is it the kind of recipe that piques curiosity? and hypersalivation? just reading the ingredient list. Imagine mixing fennel, coriander and sesame seeds with lemon and orange zest in a white cake? So as not to be in the imagination, just get your hands dirty.

10. Pasta with shrimp with mint and cilantro pesto: A good entree for a different lunch or dinner, this recipe is elegant but quick and easy to make. Preparing the mint and coriander pesto in the pestle or in a processor, the longest steps are to marinate the shrimp and cook the pasta.

11. Lemon risotto with coriander seeds: the classic lemon risotto gets a softer and more delicate touch with its acidity balanced by the sweet taste of coriander seeds.The cool thing is that, like all risotto, it can be served alone or as an accompaniment to meat, as this recipe suggests.

12. Carrot Coriander Burger: A vegan option, this recipe turns coriander and carrots that are softening the refrigerator into tasty hamburgers, ideal for a different dinner that even the kids enjoy. The tip is to serve with yogurt or sour cream sauce (which may also be vegan), but it also works great on bread.

13. Chicken thighs with cilantro, ginger and lime: For a varied roast or grilled chicken, this recipe is aided by ginger, lemon juice and coriander seeds. The result is a different flavored dish slightly pulled to the oriental.

14. Mashed potato baroa with olive oil and coriander grains: tasty and comforting accompaniment, the mashed potato baroa? the famous little manioc? lightens with coriander seeds and olive oil instead of butter and Parmesan cheese. In addition, the cilantro's citrus touch helps balance the sweetness of the potato, revealing more flavors.

If you're the type who likes to make their own recipes, a nice tip to increase coriander use is always to think about the flavors it adds, what its best combinations are, and what cuisines these combinations belong to. This makes it easier to give a new face to everyday dishes, such as making an oriental-influenced mincemeat with soy sauce, ginger and cilantro, or a cold carrot soup with coconut milk and herb.

Regarding preparation, the general rule is never to cook cilantro. • It is recommended to add a generous branch a few minutes before turning off the stove. Some of the properties of herbs can be lost due to heat, so they should be added to foods at the end of their preparation whenever possible, ”explains nutritionist Nathália.

Coriander Harm and Contraindications



As an ingredient in recipes, coriander consumption is quite safe as in this case it is not eaten in large quantities. According to Nathália, it is their consumption in tea, extract and essential oil forms that requires the most attention. "Many of its benefits have been tested in rats, so if you take any medication or have a chronic disease, the recommendation is to take only with the indication of nutritionist or doctor," he explains.

Tea and essential oil should also be avoided by pregnant women, the elderly, babies, people taking anticoagulants and people with breathing problems such as asthma and bronchitis.

Given all its benefits, as well as the incredible flavors it adds to the kitchen, if you're not in the habit of using coriander, how about giving it a try? If you like, just follow the tips to make it even more present in everyday life.

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