Nutritional & Health Benefits of Cilantro

Highlights of the Nutritional & Health Benefits of Cilantro Microgreens & Herb

Cilantro microgreens and mature herbs contain high levels of many vitamins and minerals and provide numerous health benefits. A list of those high-level vitamins and minerals is presented below.

In this lesson, we will take a closer look at the nutritional levels of cilantro including a table that presents the nutritional values in serving size weights. I also discuss the potential health benefits including links to relative research papers that discuss that benefit.

There is little peer-reviewed research or information from reliable sources on cilantro microgreens. However, there is a plentitude of research on cilantro or coriander as it is called in many countries. 

I believe that cilantro microgreens by weight contain more nutritional value than the mature herb. This is because the larger a leaf and stem have more vascular bundles of xylem and phloem composed of cellulose and lignin which is denser, and less nutritious if even digestible.

So the values in the tables are most likely minimum values for cilantro microgreens. Either way, as a microgreen or herb cilantro is very nutritious. 

For the record, I call the leafy herb cilantro, and the seed of cilantro is referred to as coriander when used as a spice. 

Tables & Discussion

The table below lists my current research on the nutritional values that cilantro provides based on 900 microgram Daily Value (DV) recommendations by the USFDA.

Note that recommended DV may be different based on life stage and sex. You can find the DV differences for each of the vitamins & minerals in their specific lesson.

The table contains columns for the percent DV for 100 grams, one-ounce (28.35 grams), and 14-gram serving sizes. It also lists the mass of each nutrient you would consume based on the ounce and 14-gram serving size.

I chose 14 grams because that was the average weight of microgreens that fit in my fingers when I grab a “pinch”. Not this weight my change for the larger leaf microgreens like peas, sunflower, borage, cantaloupe, etc. You should weigh the normal amount of each microgreen you use to compare.

I would also like to know how much of any variety of microgreens you use and consider a serving size so I can make better estimates for these tables. Please email me at todd@homemicrogreens if you determine how much you use.

High-Value Vitamins & Minerals

High-value vitamins and minerals are classified as those that provide more than 20% of the DV per 100 grams. Cilantro is considered to contain high values of:

• Vitamin A;
• Vitamin C;
• Vitamin K; and
• Copper

Good Value Vitamins & Minerals

Good value vitamins and minerals are those that contain more than 5% but less than 20% of the DV per 100 grams. Here are the vitamins and minerals that cilantro contains and is considered as good value.

• Vitamin B1;
• Vitamin B2;
• Vitamin B3;
• Vitamin B5;
• Vitamin B6;
• Vitamin B9;
• Vitamin E;
• Calcium;
• Magnesium;
• Potassium;
• Iron;
• Manganese; and
• Zinc.

Summary of Health Benefits

All of the benefits listed below may be subjective and you need to confirm the use with your medical practitioner. In many cases, there is insufficient evidence to prove the claims, but research is ongoing to corroborate the statements.

These are suggestions more than recommendations that you can bring to your medical advisor to develop a plan.

Bone & Other Supporting Structure Health

Vitamin K in cilantro helps to make bones strong by increasing calcium absorption, which is essential for the growth and repair of bones. Vitamin K also helps the development of ligaments and other fibers that support our body.

Colon Cancer Protection

Research conducted on animals suggests that cilantro may protect against colon cancer by promoting the excretion of natural steroids and increasing the production of bile.

The steroids and bile decrease toxic levels in the colon, lowering the risk of cancer.

Lower Blood Sugar Levels

Cilantro has been shown to help lower blood sugar levels in animal studies. The study showed cilantro extracts brought liver function to normal and improved blood sugar levels when the animal was in a diabetic state.

Improves Heart Health

Some research shows that cilantro can help heart health by reducing risk factors for heart disease. The results of one animal study indicated that cilantro lowers cholesterol and triglyceride levels in the body.

Another study found that the polyphenols and the mentioned cardioprotective nutrients contained in the cilantro can help prevent inhibiting myofibrillar damage that is often associated with heart disease.

Prevents Neurological Inflammation Associated with Alzheimer’s

Neurodegenerative diseases, including Alzheimer’s, Parkinson’s, and multiple sclerosis, are associated with chronic inflammation.

Molecular Neurobiology published a study that found that diets high in several spices and herbs, including cilantro, could help prevent the inflammation associated with the mentioned diseases.

As secondary confirmation, the researchers also mentioned that populations that commonly include these herbs and spices show lower incidences of neurological degeneration.

Eye Health

Cilantro microgreens and mature cilantro are rich in vitamin A, which is integral to maintaining eye health.

Helps Reduce Anxiety

Cilantro may help calm the nerves and improve sleep quality due to its natural sedative properties. An article published in a pharmacology journal showed that cilantro extract produced the same anti-anxiety effects as the valium.

It may be possible to help people with anxiety by using cilantro extracts without the potential side effects that valium can elicit in some people. 

Prevents Urinary Tract Infections

A myriad of factors can cause urinary tract infections, including bacterial growth, sexual activity, diabetes, and even genetic predisposition.

The antibacterial compounds in cilantro could reduce the bacteria that cause urinary tract infections.

May Help Eliminate Heavy Metals

Heavy metals such as arsenic, cadmium, aluminum, lead, mercury, and others, can accumulate in our bodily tissues.

Accumulation of these metals in some individuals can contribute to issues such as heart disease, hormonal imbalances, neurological conditions, and infertility to name a few.

Cilantro will bind these toxic metals together, loosening them from tissue and making it easier for the body to remove them from the system.

One study using animals found a significantly decreased lead-induced oxidative stress, while another study found that it increased the removal of heavy metals from the body.

Other studies have been less conclusive saying the difference between cilantro and placebo is statistically insignificant.

Reduces Oxidative Stress

Oxidative stress is linked to many exacerbating diseases, such as some types of cancer, heart disease, arthritis, Alzheimer’s disease, macular degeneration, and many other maladies.

Cilantro has strong antioxidant properties, due to the flavonoid quercetin, which helps protect against the damage caused by free radicals. This study found that cilantro protects against oxidative stress thanks to its high content of quercetin and other antioxidants.

Help Upset Stomach Discomfort

For thousands of years, people have used cilantro to reduce the symptoms of IBS, including nausea, prevent gas and bloating, relieve indigestion and heartburn, and ease stomach cramps.

The herb also aids digestion by helping produce digestive enzymes that break down the food we eat.

It is no coincidence that hot and spicy dishes often are topped with fresh cilantro as it provide relief from the chemicals that make spicy food taste hot.

Supports Healthy Menstrual Function

Cilantro (and coriander) benefits menstrual function by regulating proper endocrine gland function and the hormones that regulate menstrual cycles.

As with the upset stomach symptoms, cilantro will help reduce bloating, cramps, and pain.

Reduce Skin Irritations

Cilantro contains natural antihistamines that help the immune system respond to allergens.

It helps not only by consuming cilantro but also by spreading it on the skin externally as a remedy for skin irritations.

Blend fresh cilantro with coconut oil and let it sit for a few minutes before applying it topically to soothe sunburns, dry skin, poison ivy, and hives caused by an allergic reaction.