What are the health benefits of coriander?

Coriander is the dried seed of the cilantro plant. The whole seeds look like tiny round balls and are commonly ground into a powder and used for seasoning food. Coriander has a multifaceted flavor profile and can be used in many types of recipes. It is most commonly found in Indian cuisine but can be paired with anything from salad dressing to barbecue rub.

This article provides a nutritional breakdown of coriander and an in-depth look at its possible health benefits, how to incorporate more coriander into your diet and the potential health risks of consuming coriander.

Nutritional breakdown of coriander

According to the US Department of Agriculture (USDA) National Nutrient Database¹, two tablespoons of ground coriander seed contain 30 calories, 1.2 grams of protein, 1.8 grams of fat, and 5.6 grams of carbohydrates (including 4 grams of fiber and 0 grams of sugar). That same 2 tablespoon serving provides 68% of your daily vitamin K needs, 10% of iron, 8% of calcium, and 4% of vitamin C.

Possible health benefits of consuming coriander

Coriander, the dried seed of the cilantro plant, is frequently ground into powder and used to flavor food.

Anticancer effects

A study reported in the American Journal of Clinical Nutrition suggests that common spices - including coriander - can inhibit heterocyclic amine (HCA) formation in meats during cooking. HCAs, defined by the National Cancer Institute, are chemicals formed when meat is cooked at high temperatures.² A high consumption of foods containing HCAs is associated with higher risk of cancer.

These anticancer effects were demonstrated further in a different study published in the Journal of Food Science, in which five Asian spices, including coriander, were used to cook meats. The meats cooked with those spices had a significant decrease in HCA formation.²

Carotenoids

Dietary carotenoids can decrease the risk of numerous conditions, including several cancers and eye disease, due to their role as antioxidants.³ A study published in Plant Foods for Human Nutrition showed that basil and coriander contained the highest levels of the carotenoids beta-carotene and beta-cryptoxanthin as well as lutein and zeaxanthin, all known for their antioxidant abilities.²

How to incorporate more coriander into your diet

Coriander can be easily added to soups and tastes great with carrot.

Coriander has a versatile flavor profile and can be used in anything from dressings and sauces to meat rubs and even desserts.

Whole coriander seeds can be stored in airtight containers for 1-2 years and ground coriander seeds can be stored in airtight containers for 6 months.

Quick tips:

• Add coriander into spice mixtures such as curry or barbecue rub
• Make a homemade dressing using part oil, part vinegar and seasonings including coriander
• Change up your go-to marinades by adding coriander.

Or, try these healthy and delicious recipes developed by registered dietitians:

Super spice quinoa with peas and cashews
Carrots, tahini and chickpea soup
Summer salad with avocado and coriander
Pear, coriander and lime sorbet.

Potential health risks of consuming coriander

Salmonella is a potential health risk when consuming coriander. In a study of more than 20,000 food shipments, the US Food and Drug Administration (FDA) found that 15% of coriander imports were contaminated with Salmonella. More than 80% of the US spice supply is imported.⁴

The testing for Salmonella was conducted at the time of import. At retail level, the risk is less likely, particularly with large, more reputable spice companies. Heating food to 150-170°F will kill bacteria, including Salmonella.⁴

Coriander may be an allergen, and because it is often used in combination with spices, it is hard to detect. According to dietitians, "coriander is in the family of spices that includes caraway, fennel, and celery - all of which have been implicated in allergic reactions in recent years."⁵

References:

1.         USDA, Basic report: spices, coriander seed, accessed 21 September 2015.

2.         Today's Dietitian, Adding spice for a healthier life - evidence shows antioxidant-rich herbs and spices may cut chronic disease risk, accessed 12 September 2015.

3.         The role of carotenoids in human health, EJ Johnson, Nutrition In Clinical Care, published online March 2002, abstract.

4.         Nutrition411, Salmonella in dried herbs and spices: need for concern?, accessed 30 July 2015.

5.         Today's Dietitian, Rare and unusual food allergies - learn about what they are, what causes them, and the associated symptoms, accessed 11 September 2015.

6.         Nutrition411, Spice cabinet secrets: possible health benefits, accessed 30 July 2015.

7.         Serious Eats, Spice hunting: coriander, accessed 04 August 2015.