Coriander (Cilantro) Leave

Nutrition · per ~85 g serving · ≈ ¾ cup chopped

Score · 93/100

Overview

Coriander leaves, commonly known as cilantro, originate from the Mediterranean and South Asia and have been used in traditional medicine for millennia. Despite its delicate appearance, cilantro delivers exceptional micronutrient density: a 100g serving provides 310 mcg of vitamin K (essential for bone mineralization and vascular health), 521 mg of potassium (critical for blood pressure regulation), and 337 IU of vitamin A for antioxidant protection. The herb contains bioactive compounds including linalool, a terpene with documented anti-inflammatory and anxiolytic properties, and quercetin, a flavonoid associated with reduced cardiovascular disease risk. Cilantro's high water content (92%) and fiber (2.8g per 100g) support satiety and digestive health. The herb's volatile oils contain compounds that may support Phase I detoxification pathways, though evidence remains preliminary. For longevity purposes, cilantro functions as a nutrient amplifier—providing essential micronutrients that decline with age while contributing virtually no caloric burden. The high potassium-to-sodium ratio (11:1) makes it particularly valuable for hypertension management. Regular consumption supports healthy aging through antioxidant activity, anti-inflammatory effects, and micronutrient sufficiency without metabolic cost.

Health Benefits (5)

• Supports cardiovascular health through potassium and antioxidant content

  moderate
  Potassium regulates blood pressure by counteracting sodium and supporting endothelial function; quercetin reduces arterial inflammation and LDL oxidation
• Promotes bone health and vascular mineralization

  strong
  Vitamin K (310 mcg per 100g) activates osteocalcin and matrix Gla protein, which direct calcium to bones and away from soft tissues, reducing arterial calcification risk
• Reduces systemic inflammation

  moderate
  Linalool and other volatile oils suppress NF-κB signaling and cytokine production; polyphenols provide direct free radical scavenging
• Supports cognitive function and mood regulation

  emerging
  Linalool crosses the blood-brain barrier and may enhance GABA signaling; antioxidants reduce neuroinflammation associated with cognitive decline
• Enhances nutrient absorption and detoxification

  moderate
  High chlorophyll content binds heavy metals; volatile oils stimulate Phase I and II detoxification enzymes; vitamin C enhances iron bioavailability from plant sources

Food Pairings

• ·Pair with iron-rich foods (spinach, lentils, beef) because cilantro's vitamin C (27 mg/100g) enhances non-heme iron absorption by 3-4 fold
• ·Combine with healthy fats (olive oil, avocado, nuts) because cilantro's fat-soluble vitamin K and carotenoids require dietary fat for optimal absorption
• ·Mix into fermented foods (kimchi, sauerkraut, kefir) because the combination amplifies antioxidant capacity and supports gut microbiota diversity
• ·Pair with cruciferous vegetables (broccoli, cauliflower) because both contain glucosinolates and isothiocyanates that synergistically activate detoxification pathways

Practical Tips

• ·Store cilantro upright in a glass of water covered loosely with a plastic bag in the refrigerator to maintain freshness for up to 2 weeks; change water every 3 days
• ·Add cilantro at the end of cooking or raw to preserve heat-sensitive vitamin C and volatile oils; heating reduces linalool content by 40-60%
• ·Consume 15-30g of fresh cilantro (roughly 1-2 cups loosely packed) daily to achieve meaningful micronutrient contribution without overwhelming flavor
• ·Purchase organic when possible to minimize pesticide residue; cilantro is frequently treated with fungicides in conventional agriculture
• ·Make a cilantro pesto by blending with olive oil, nuts, and lemon juice for a nutrient-preserving preparation that increases fat solubility of fat-soluble vitamins

Optimal Timing

Cilantro's micronutrients and bioactive compounds are bioavailable across all meal times; incorporating it into lunch and dinner ensures consistent daily intake without concentrated amounts that might cause digestive sensitivity in some individuals

Cilantro is technically compatible with fasting due to negligible caloric content (23 kcal/100g), but the herb is typically consumed in small quantities (5-15g fresh leaves per meal). For maximum nutrient absorption of vitamin K and carotenoids, consume with dietary fat-containing meals.

Concerns

• · Moderate sodium