The Health Benefits of Coriander

Coriander, also known as Coriandrum sativum, is a culinary staple with a global fanbase. In the U.S., the dried seeds are called coriander, while the fresh leaves are referred to as cilantro. But beyond its versatility in the kitchen, coriander has long been used in traditional medicine and modern research is beginning to explore its potential effects on the body.

Here’s what happens when you add coriander to your diet, from antioxidant power to possible anxiety relief.

1. Your Body Gets a Dose of Antioxidants

Coriander seeds and leaves are rich in plant-based antioxidants that help protect your cells from damage caused by free radicals unstable molecules that can contribute to aging, inflammation, and chronic diseases. Lab studies suggest coriander may support:

• Immune health

• Reduced inflammation

• Neuroprotection (protecting the brain from oxidative damage)

While these findings are promising, most of the research has been limited to test-tube and animal studies. More human trials are needed to confirm these effects.

2. Your Heart May Benefit But the Research Is Early

Coriander leaves contain flavonoids, which are known for their heart-friendly antioxidant properties. One lab-based study showed that coriander may help:

• Relax blood vessels

• Lower blood pressure
  This is thought to occur through the inhibition of the angiotensin-converting enzyme (ACE), a mechanism also targeted by some blood pressure medications.

However, human data is limited, so coriander shouldn’t be used as a treatment for hypertension without medical guidance.

3. It Might Help Calm the Mind

In traditional medicine, coriander is often used to reduce stress and anxiety. Early animal studies have shown that coriander extract may:

• Act as a natural sedative

• Reduce anxiety-like behavior

One study even found coriander's calming effects were similar to diazepam (Valium). However, there are no human trials confirming these findings yet. Until then, coriander should be viewed as a complementary not primary approach to mental health care.

4. Your Skin Could Benefit from Added Protection

Several studies have explored how coriander may support skin health, particularly in fighting sun damage:

• It may increase collagen production (via procollagen type 1)

• It could thicken the dermis and reduce free radical damage

• Coriander essential oil has shown the strongest anti-photoaging effects in lab tests compared to other oils

Researchers believe linalool, a naturally occurring compound in coriander, is responsible for many of these protective effects. Still, don’t skip your sunscreen more clinical trials are needed to recommend coriander as a reliable skin treatment.

How to Add Coriander to Your Diet

Both the leaves and seeds of coriander can add flavor and fragrance to dishes. Here are some ways to enjoy it:

• Sprinkle fresh leaves over soups, salads, or curries

• Add ground coriander to baked goods, roasted vegetables, or spice blends

• Use whole seeds in pickling, stews, or marinades

• Blend into smoothies for a citrusy, herbal twist

Coriander has an earthy, citrus-like flavor that some love and others find polarizing. Fun fact: some people perceive cilantro as "soapy" due to a specific gene that affects taste.

How to Store Coriander Properly

To keep coriander fresh and flavorful:

• Store seeds and ground spice in a cool, dry, dark cabinet

• Keep fresh cilantro in the fridge, loosely wrapped or in an airtight container

• Discard if the leaves wilt or the spice loses its aroma

When You Might Need to Avoid Coriander

While coriander is generally safe, there are a few cases where caution is advised:

• Allergy: Though rare, coriander allergies can cause skin reactions, throat irritation, or even anaphylaxis. Those allergic to Apiaceae family plants (like celery or parsley) should be especially careful.

• Blood pressure or blood sugar medications: Coriander may lower both, which could cause additive effects if you’re already taking medication for these conditions.

• Sedatives: Since coriander may have a mild sedative effect, it could intensify drowsiness when combined with medications like benzodiazepines or sleep aids.

Always talk to your healthcare provider before using large amounts of coriander or starting supplements, especially if you take medication or have a chronic health condition.

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