Cilantro is a small but mighty herb that packs a powerful nutritional punch. With its distinct flavor and aroma, it has become a staple in many kitchens around the world. But did you know that cilantro is also considered a superfood? In this article, we’ll explore the many health benefits of this versatile herb and how you can incorporate it into your diet.

Cilantro, also known as coriander, is a leafy green herb that belongs to the Apiaceae family. It is native to regions of Europe, Asia, and Africa, but is now widely cultivated in other parts of the world, including the Americas. Cilantro is popular in many cuisines, particularly in Mexican, Indian, and Southeast Asian dishes, where it adds a fresh, citrusy flavor to salsas, curries, and noodle dishes. However, cilantro is more than just a flavorful herb – it is also packed with nutrients and compounds that have been shown to offer a range of health benefits.

Jump To:

• Top Recipes
• Varieties
• Nutritional Benefits
• Health Benefits
• Nutritional Breakdown
• Peak Season
• How to Select
• How to Store
• History
• Fun Facts
• Superfood in Italy
• Superfood In Poland
• Humor

Top Recipes

1. Fresh Salsa: Dice up some tomatoes, onions, jalapeño peppers, and fresh cilantro, mix them together, and add some salt and lime juice to taste. This classic salsa recipe is perfect for dipping tortilla chips, topping tacos, or serving alongside grilled meats.
2. Cilantro Lime Rice: Cook rice according to package instructions, and stir in chopped cilantro, lime juice, and a pinch of salt. This simple recipe adds a burst of flavor to any meal.
3. Green Goddess Dressing: Combine chopped cilantro, green onions, Greek yogurt, mayonnaise, lime juice, and garlic in a food processor and blend until smooth. This creamy, herbaceous dressing is perfect for salads, dipping veggies, or drizzling over grilled meats.
4. Thai Basil Chicken: Heat some oil in a pan, and stir-fry diced chicken with garlic, ginger, and Thai basil. Add chopped cilantro and lime juice to finish the dish. This aromatic, flavorful recipe is a great way to introduce cilantro into Asian-inspired cuisine.
5. Black Bean and Corn Salad: Mix together canned black beans, corn, chopped red onion, diced red bell pepper, and fresh cilantro in a large bowl. Dress with a simple vinaigrette made from olive oil, red wine vinegar, and lime juice. This refreshing salad is perfect for summer barbecues or as a side dish with grilled meats.

Varieties:

Cilantro (Coriandrum sativum) is a versatile herb with different varieties that vary in leaf size, growth habit, and flavor. Here are some of the most common types of cilantro:

1. Slow-bolting cilantro: This is the most common variety of cilantro and is known for its long, serrated leaves and slow-bolting (late flowering) habit. Slow-bolting cilantro is less likely to go to seed quickly, making it a popular choice for home gardeners.
2. Santo cilantro: Santo cilantro is a fast-growing variety with smaller leaves and a milder flavor than slow-bolting cilantro. It is often grown commercially and is widely used in Mexican cuisine.
3. Leisure cilantro: Leisure cilantro is a variety that is known for its large, flat leaves and strong flavor. It has a faster growth rate than slow-bolting cilantro and is ideal for use in pestos, sauces, and marinades.
4. Delfino cilantro: This variety of cilantro has feathery, fern-like leaves that resemble dill. It has a mild flavor and is often used in Asian and Mediterranean cuisine.
5. Vietnamese cilantro: Vietnamese cilantro has long, narrow leaves with a pointed end and a slightly spicy flavor. It is commonly used in Southeast Asian cuisine and is also known as laksa leaf or Vietnamese coriander.

Nutritional Benefits:

Cilantro is a herb that offers a range of nutritional benefits. Here are some of the key nutritional benefits of cilantro:

1. Rich in antioxidants: Cilantro contains antioxidants such as flavonoids, phenolic acids, and carotenoids, which help to protect against oxidative stress and may reduce the risk of chronic diseases such as cancer, diabetes, and heart disease.
2. May have anti-inflammatory properties: Cilantro contains compounds that may help to reduce inflammation in the body. This makes it potentially beneficial for those with conditions such as arthritis and inflammatory bowel disease.
3. May improve digestion: Cilantro has been traditionally used as a digestive aid and may help to improve digestion by stimulating the production of digestive enzymes.
4. May lower cholesterol levels: Cilantro has been shown to have cholesterol-lowering effects in animal studies. While human studies are needed, this suggests that cilantro may be beneficial for those with high cholesterol levels.
5. May have antibacterial properties: Cilantro contains compounds that may have antibacterial properties, making it potentially useful in fighting against harmful bacteria such as Salmonella.
6. May support healthy blood sugar levels: Cilantro may help to regulate blood sugar levels, making it potentially beneficial for those with diabetes.

Overall, cilantro is a nutrient-dense herb that offers a range of potential health benefits. It is easy to incorporate into meals and can be a delicious way to add flavor and nutrition to your diet.

Overall, this is a versatile and powerful natural remedy that can provide a wide range of health benefits. Whether consumed fresh, dried, powdered, or as a supplement, it can be a valuable addition to a healthy and balanced lifestyle. However, it’s important to note that this should not be used as a replacement for medical treatment, and you should always consult with your healthcare provider before using this or any other natural remedy for medicinal purposes.

Health Benefits:

Cilantro has been traditionally used for its medicinal properties for thousands of years. Here are some of the potential medicinal qualities of cilantro:

1. Anti-inflammatory properties: Cilantro contains compounds that have anti-inflammatory properties, making it potentially beneficial for those with inflammatory conditions such as arthritis and inflammatory bowel disease.
2. Antimicrobial properties: Cilantro contains compounds that may have antimicrobial properties, making it potentially useful in fighting against harmful bacteria and other microorganisms.
3. Digestive aid: Cilantro has been traditionally used as a digestive aid and may help to stimulate the production of digestive enzymes, making it potentially beneficial for those with digestive issues such as bloating, gas, and indigestion.
4. Cholesterol-lowering effects: Cilantro has been shown to have cholesterol-lowering effects in animal studies, which suggests that it may be beneficial for those with high cholesterol levels.
5. Blood sugar regulation: Cilantro may help to regulate blood sugar levels, making it potentially beneficial for those with diabetes.
6. Detoxification support: Cilantro may have a chelation effect, which means it may help to remove heavy metals such as lead and mercury from the body.
7. Anxiety reduction: Cilantro contains compounds that may have a calming effect on the nervous system, making it potentially beneficial for those with anxiety and other stress-related conditions.
8. Anti-cancer properties: Cilantro contains compounds that have been shown to have anti-cancer properties in animal studies, and preliminary research suggests that it may have potential as a cancer-fighting agent in humans.
9. Skin health: Cilantro contains antioxidants that may help to protect the skin from damage caused by free radicals, which can contribute to premature aging and other skin issues.
10. Eye health: Cilantro is a good source of vitamin A, which is essential for healthy eyesight. It may also help to protect against age-related macular degeneration and other eye conditions.
11. Immune support: Cilantro contains vitamin C, which is important for immune system function. It may also help to boost the production of white blood cells, which are essential for fighting off infections.
12. Oral health: Cilantro contains compounds that may help to reduce bad breath and improve overall oral health.
13. Bone health: Cilantro is a good source of calcium, which is important for bone health. It may also help to reduce the risk of osteoporosis and other bone-related conditions.

Overall, while more research is needed to fully understand the medicinal properties of cilantro, it has been used for centuries as a natural remedy for a variety of health conditions.

Overall, this is a versatile and powerful natural remedy that can provide a wide range of health benefits. Whether consumed fresh, dried, powdered, or as a supplement, it can be a valuable addition to a healthy and balanced lifestyle. However, it’s important to note that this should not be used as a replacement for medical treatment, and you should always consult with your healthcare provider before using this or any other natural remedy for medicinal purposes.

Nutritional Breakdown:

Cilantro is a low-calorie herb that is rich in nutrients, vitamins, and minerals. Here is a nutritional breakdown of one cup (about 4 grams) of fresh cilantro:

• Calories: 1
• Carbohydrates: 0.1 grams
• Protein: 0.1 grams
• Fat: 0.1 grams
• Fiber: 0.1 grams
• Vitamin A: 270 IU (5% of the daily value)
• Vitamin C: 1.6 mg (3% of the daily value)
• Vitamin K: 62.5 mcg (78% of the daily value)
• Folate: 3.9 mcg (1% of the daily value)
• Calcium: 5.1 mg (1% of the daily value)
• Iron: 0.1 mg (1% of the daily value)
• Magnesium: 2 mg (1% of the daily value)
• Potassium: 11.9 mg (less than 1% of the daily value)

Cilantro is also a good source of antioxidants and has been shown to have anti-inflammatory properties. Additionally, it may have benefits for digestive health and may help to lower cholesterol levels.

Peak Season:

Cilantro is a cool weather herb that prefers temperatures between 50°F (10°C) and 85°F (29°C). Its peak season varies depending on the region, but generally, cilantro is in season during the cooler months of the year.

In most regions of North America, cilantro is in season from late fall through early spring. In some areas, it may be available year-round, but the best quality and flavor are typically found during its peak season.

It’s worth noting that cilantro can bolt, or go to seed, quickly when temperatures rise above its preferred range. This can cause the leaves to become bitter and decrease the quality of the herb. So, it’s best to harvest cilantro before it bolts, which can be anywhere from 30 to 60 days after planting depending on the weather conditions.

How to Select:

When selecting fresh cilantro, there are a few things to keep in mind to ensure that you choose the best quality:

1. Look for bright green leaves: Fresh cilantro should have bright green leaves that are free of any yellow or brown spots. The stems should also be firm and sturdy.
2. Check for signs of wilting: Cilantro can wilt quickly if it’s not stored properly, so be sure to check for any signs of wilting or limpness.
3. Smell it: Cilantro should have a fresh, citrusy scent. If it smells musty or moldy, it may be past its prime.
4. Avoid flowers: Cilantro can bolt quickly, and once it does, it will start to produce flowers. While the flowers are edible, they are a sign that the cilantro is past its peak and may have a less desirable flavor.
5. Check the sell-by date: If you’re buying cilantro that’s pre-packaged, be sure to check the sell-by date to ensure that it’s fresh.

If you can, it’s always best to choose cilantro that’s sold as a whole bunch rather than pre-packaged. This way, you can inspect the leaves and stems and choose the freshest bunch.

How To Store:

Storing cilantro properly is important to ensure that it stays fresh and flavorful for as long as possible. Here are some tips for storing cilantro:

1. Trim the stems: Before storing cilantro, trim the stems by about an inch or so to help the herb absorb water more effectively.
2. Rinse and dry: Rinse the cilantro leaves and stems under cool running water and then dry them thoroughly. You can use a salad spinner or pat them dry with a clean kitchen towel.
3. Store in a container: Place the cilantro in a glass or plastic container with a lid. If you have a large bunch, you can store it in a vase with water and cover it with a plastic bag.
4. Refrigerate: Store the cilantro in the refrigerator. It will stay fresh for up to a week if stored properly.
5. Replace the water: If you’re storing cilantro in a vase with water, be sure to change the water every day or two to keep it fresh.
6. Freeze: You can also freeze cilantro if you have more than you can use before it spoils. To freeze cilantro, chop it finely and place it in an ice cube tray with water or olive oil. Once frozen, transfer the cubes to a freezer-safe container or bag and store in the freezer for up to 6 months.

By following these tips, you can help to extend the shelf life of cilantro and keep it fresh for longer.

History:

Cilantro has a long and fascinating history dating back to ancient times. It is believed to have originated in the eastern Mediterranean and was cultivated by the ancient Egyptians, Greeks, and Romans. The herb was highly prized for its medicinal and culinary properties, and it was used to flavor foods, as well as to treat a variety of ailments.

During the Middle Ages, cilantro was introduced to Asia, where it quickly became a popular ingredient in many regional cuisines. It was also used in traditional medicine to treat digestive problems and other ailments.

In the 16th century, Spanish conquistadors brought cilantro to the Americas, where it was quickly embraced by the indigenous people and incorporated into many traditional dishes. Today, cilantro is widely used in many different cuisines around the world, and it continues to be prized for its distinctive flavor and health benefits.

Fun Facts:

1. Cilantro is also known as coriander in some parts of the world, particularly in Europe and Asia. The seeds of the cilantro plant are called coriander seeds, and they are used as a spice in many different cuisines.
2. Cilantro has been cultivated for thousands of years and is believed to have originated in the Mediterranean and Middle East regions.
3. Cilantro is a popular ingredient in Mexican, Indian, Thai, and Vietnamese cuisines, among others.
4. Some people have a genetic variation that makes cilantro taste like soap to them. This is due to a specific receptor in their taste buds that perceives the flavor of cilantro differently.
5. In ancient times, cilantro was believed to have aphrodisiac properties and was used as a symbol of love and fertility.
6. Cilantro is a natural source of antioxidants and may have anti-inflammatory and antibacterial properties.
7. Cilantro is easy to grow in a home garden, and it’s a great herb to have on hand for cooking.
8. In some cultures, cilantro is believed to have spiritual and healing properties and is used in various rituals and ceremonies.
9. Cilantro is a cool-weather herb that grows best in temperatures between 50°F (10°C) and 85°F (29°C).
10. Cilantro is a key ingredient in guacamole, salsa, and many other popular dips and sauces.

Superfood in Italy

Cilantro, also known as coriander, is not a traditional herb used in Italian cuisine. In fact, it is not commonly found in Italian recipes and is not widely cultivated in Italy.

While cilantro is not a staple ingredient in Italian cuisine, it can still be found in some dishes, particularly in those influenced by other cultures. For example, cilantro is sometimes used in fusion-style dishes that combine Italian and Asian or Latin American flavors.

In recent years, cilantro has gained popularity among Italian chefs and food enthusiasts, who are increasingly experimenting with new flavors and ingredients in their cooking. This has led to an increased use of cilantro in some Italian restaurants and home kitchens.

It’s worth noting that in Italy, cilantro is often referred to as coriandolo, which is the Italian word for coriander. This can cause some confusion, as coriander seeds are commonly used in Italian cooking, but the fresh herb is not.

Overall, while cilantro is not a traditional herb used in Italian cuisine, it is still enjoyed by some and is becoming more widely used in modern Italian cooking.

Superfood in Poland:

Cilantro, also known as coriander, is not a commonly used herb in traditional Polish cuisine. In fact, it is not widely grown or sold in Poland, and is not typically found in Polish recipes.

However, cilantro is sometimes used in Polish cooking, particularly in dishes that are influenced by other cultures, such as Indian or Asian cuisine. For example, cilantro may be used in a Polish curry dish, or in a fusion-style dish that combines Polish and other flavors.

It’s worth noting that coriander seeds, which come from the same plant as cilantro, are commonly used in Polish cuisine, particularly in the production of sausages and other cured meats. The seeds are also used to flavor pickled vegetables and some soups and stews.

Overall, while cilantro is not a traditional herb used in Polish cuisine, it is still enjoyed by some and is becoming more widely used in modern Polish cooking, particularly in fusion-style dishes that combine different flavors and influences.

Humor:

How do you know if someone hates cilantro?

Don’t worry, they’ll “coriand-er” you!

“Cilantro, the devil’s herb.”

– Anthony Bourdain