At a Glance
- Cilantro, also known as coriander, is an herb which mixes well with citrus juices
- Cilantro contains all of our essential vitamins, a plethora of minerals and a range of phytochemicals.
- Cilantro juice benefits for health may include antioxidant properties, reducing blood pressure and blood sugar, clearing heavy metals, calming mood, anti-inflammatory, nervous system protection, anti colon cancer and antibacterial properties.
Originating from southern Europe, cilantro, also known as coriander, has a rich, colorful history. Mentioned in ancient Sanskrit and Egyptian texts, cilantro was associated with immortality in ancient China and it is even thought to have grown in the Hanging Gardens of Babylon!
A strong tasting herb, cilantro often provokes a powerful reaction – people either love it or loathe it. It is often added to salads and creates incredible flavors when mixed into meat dishes.
Cilantro has been reported to have many health benefits. In this article, we look deeper into this delicious herb, and examine the scientific evidence behind the health claims.
What Is Cilantro?
Cilantro is a vibrant green plant, similar in appearance to flat leaf parsley. It produces tiny white flowers and round light brown seeds which are also used in cooking.
Cilantro contains very few calories, a small amount of dietary fiber, carbohydrates, protein and omega-6 fatty acids. It also contains vitamins and minerals and a range of phytochemicals.
Cilantro Juice Benefits for Health
Vitamin A is essential in developing healthy teeth and bone tissue as well as mucous membranes like the ones found in our digestive system.
Vitamin C is essential for healthy cell growth and helps with wound healing while promoting healthy teeth and gums.
Vitamin K is essential for blood clotting and the importance of vitamin K is often neglected. Most Western countries now give vitamin K to breastfed infants to ensure they are getting this important micronutrient into their diet.
Folate or folic acid is often known as a prenatal vitamin because of its ability to prevent birth defects and promote healthy cell growth and development – necessary for unborn babies.
The minerals in cilantro have various functions in the body:
Choline is a vitamin-like mineral essential for a wide range of metabolic functions. Choline is one of those minerals that your average Joe has probably never heard of, but it is very important to overall health.
Iron is essential for our blood. We need iron for healthy blood cells in order to prevent iron deficiency anemia.
Magnesium is an important mineral that can help lower your risk of heart disease – one of the leading causes of death worldwide.
Potassium helps reduce muscle cramps and arthritic symptoms.
Sodium is often thought of as something to avoid, afterall, we are always advised to lower our salt intake. But actually, sodium is incredibly important for health and we actually cannot live without sodium.
There are several research studies on cilantro which have investigated many of the health claims, and there is impressive evidence that cilantro is effective in many different ways.
Cilantro Has Antioxidant Power
Antioxidants absorb harmful chemicals called free radicals in the body, helping to prevent cell damage.
Many of the plant compounds in cilantro have antioxidant effects, but one of the phytochemicals in particular, quercetin, has been shown to be a particularly effective antioxidant. (source)
Reduces Blood Pressure and Risk of Heart Disease
The American Heart Association (AHA) states that a diet rich in potassium is important in the control of blood pressure because it reduces the negative effects of sodium. (source)
Not only is cilantro is a source of potassium, it has also been shown to decrease the amount of bad cholesterol (LDL) which also helps to reduce blood pressure and the risk of atherosclerosis. (source)
Studies also indicate the antioxidants in cilantro target the types of free radicals specifically associated with heart disease. (source)
Cilantro Can Decrease Blood Sugar Levels
Keeping your blood sugar within normal levels is important for everyone. (source)
Some studies have shown excellent results in non-human studies when using cilantro to decrease blood sugar levels. Experts advocate the culinary use of cilantro for this health benefit. (source)
Clear Out Heavy Metals with Cilantro
While heavy metal music might be good for you, a buildup of heavy metals inside the body is most definitely not good for health.
Aluminum, arsenic, cadmium, lead, and mercury are found in tiny amounts in soil and various foods. They can build up in the body, causing neurological conditions, hormone imbalances, infertility and heart disease.
Studies on cilantro indicate not only can it protect the body from the effects of heavy metals; cilantro also speeds up their removal from the body. (source)
Cilantro Is Natural Valium
Yes, you read that right. Cilantro can help to reduce stress and anxiety and can improve sleep.
In clinical trials to compare the effects of cilantro with the prescription medication diazepam – commonly known as valium – cilantro was just as effective as valium at decreasing symptoms of anxiety.
In addition, cilantro comes without the side effects of valium, such as unclear thinking and problems with memory, hallucinations, aggression and muscle weakness. (source)
Cilantro Has Anti-Inflammatory Effects
Cilantro, along with black pepper, ginger, garlic and cinnamon, has been proven in research studies to target inflammatory pathways in the body and significantly reduce inflammation. (source)
Nervous System Protection
The nervous system controls all body functions. Research indicates cilantro has a significant protective effect on the nervous system. Scientists think this protective effect comes from the combination of cilantro’s strong anti-inflammatory and antioxidant effects. (source)
Cilantro Protects Against Colon Cancer
In 2014, The National Cancer Institute estimated that over 1.3 million people in the US were living with colon cancer. Three years later, that figure is likely to have risen. (source)
In one research study, cilantro was found to have protective effects against colon cancer, and that this is most likely due to cilantro’s ability to decrease cholesterol levels and increase the excretion of toxic waste products from the body. (source)
A Natural Antibacterial
Cilantro has been proven to reduce the amount of cell damage by bacteria such as E. coli and Bacillus subtilis and inhibit the growth of many types of bacteria which can cause serious illnesses. (source)
This can have many benefits for health. Cilantro can help to keep the urinary tract healthy, reducing the risk of painful and embarrassing urinary infections. It can protect the digestive system from unhelpful bacteria and reduce problems such as heartburn, bloating and stomach cramps.
The antibacterial effects of cilantro combined with its ability to remove toxins efficiently can also protect us from food poisoning caused by bacteria such as salmonella and cholera. Studies have shown cilantro to be especially effective against listeria. (source)
Cilantro is also thought to aid in the regulation of hormones and help to promote a healthy menstrual cycle. It also contains natural antihistamines and soothes skin irritations including sunburn.
Precautions When Using Cilantro
There are many reasons why cilantro is beneficial to your health and almost no reasons not to include it in your diet.
Due to the effect of cilantro on blood sugar and blood pressure, anyone taking medications to lower blood sugar or blood pressure should seek medical advice before adding large amounts of cilantro to their diet.
Juicing With Cilantro
Cilantro has a pungent, almost citrus-like aroma and flavor. It combines very well with lemon and mixes equally well with fruit and vegetable based juices.
To juice cilantro, cut off the roots and discard them. As with all fruit, vegetables and herbs for juicing, wash cilantro thoroughly under running water, making sure all the leaves and stem are clean. Chop the stems in half, and be sure to use the leaves and stems in your juice for maximum flavor.
As with all herbs, cilantro doesn’t juice well in a centrifugal juicer. It doesn’t extract much of the juice and causes a rapid loss of nutrients due to oxidation. For best results, use a masticating juicer.
Recipes
We have included some of our favorite cilantro recipes for you to try out.
#1 Cilantro Cleanser
This sweet and refreshing juice makes a great start to the day. It contains high levels of antioxidants, has anti-inflammatory effects as well as detoxifying and cleansing the body.
- 2 oranges
- 6 leaves Swiss chard
- 1 cup cilantro
- 1 medium cucumber
- 3 sticks celery
- 1 lemon
- 2 inch piece root ginger
- Juice the cilantro, Swiss chard and ginger
- Juice the celery and cucumber
- Juice the lemon and oranges
- Serve immediately
#2 Tropical Cilantro
The flavor or cilantro works very well with tropical and citrus fruits to create this delicious juice. This is a great juice to start the day with.
- 1 cup cilantro
- 1 cup pineapple
- 1 cup mango
- 1 orange, cut into wedges
- 1 lemon, cut into wedges
- 1 cup coconut water
- Juice the cilantro
- Juice the pineapple and mango
- Juice the orange and lemon
- Mix with the coconut water
- Add ice, serve immediately and enjoy!
#3 Cilantro Citrus Zing
The classic combination of lemon and cilantro with the added bonus of even more vitamins, minerals and antioxidants.
- 1 cup cilantro
- 1 orange, cut into wedges
- 1 lemon, cut into wedges
- 1 apple, cut into wedges
- Juice the cilantro
- Juice the orange and lemon
- Juice the apple
- Serve over ice if desired
#4 Cilantro Salad
This juice is a salad in a glass. It is full to the brim of antioxidants and nutrients to cleanse and detoxify, purifying your body inside and out.
- 1 cup cilantro
- 1 cup spinach
- 2 medium tomatoes
- 2 sticks celery
- 1 romaine heart or little gem lettuce
- 1 medium cucumber
- 1 lemon
- Juice the cilantro, spinach and lettuce
- Juice the tomatoes
- Juice the lemon, celery and cucumber
- If you’re feeling adventurous, add a dash or two of Tabasco!
#5 Cilantro Punch
Aptly named for its ability to pack a powerful punch of antioxidant, anti-inflammatory, anti-bacterial and anti-cancer effects, the only thing this juice won’t knock out is your immune system!
- 1 cup cilantro
- 1 cup spinach
- 1 medium beetroot
- 2 medium carrots, cut into pieces
- 2 inch piece root ginger
- 1 lemon, cut into wedges
- 1 apple, cut into wedges
- Juice the cilantro, spinach and ginger
- Juice the beetroot, lemon, carrots and apple
- Serve immediately, over ice if you prefer.
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