Coriander Nutrition: What It Gives Your Body

If you sprinkle fresh coriander on a dish, you’re adding more than flavor. This herb packs vitamins, minerals, and antioxidants that can support everyday health. One tablespoon of chopped coriander provides about 0.5 g of carbs, a tiny number of calories, and a good dose of vitamin C, K, and A. Those vitamins help keep your immune system sharp, your blood clotting normal, and your eyesight healthy.

Beyond vitamins, coriander supplies minerals like potassium, calcium, and magnesium. Potassium helps balance blood pressure, while calcium and magnesium are essential for strong bones and muscle function. The herb also contains small amounts of iron and zinc, which play a part in energy production and immune response. Even the fiber in coriander can aid digestion, especially when you use the leaves and stems together.

How to Add Coriander to Your Diet

Cooking with coriander is easy. Toss the fresh leaves into salads, salsas, or guacamole for a burst of freshness. If you prefer a milder taste, add the stems to soups, stews, or stir‑fries – they soften and release a subtle citrus note. Dried coriander seed works well as a spice in curries, rubs, or baked vegetables; just remember that the seed has a deeper, earthier flavor.

Try a quick coriander‑lime dressing: blend a handful of leaves, a squeeze of lime juice, a drizzle of olive oil, and a pinch of salt. Drizzle it over grilled chicken or roasted veggies for a tasty boost. For a morning spark, stir a few chopped leaves into scrambled eggs or a veggie‑packed omelet. These simple tricks let you reap the nutrition without changing your routine.

Health Perks You Might Notice

People who eat coriander regularly often report better digestion. The fiber and natural oils can soothe the gut and reduce bloating. Vitamin C in the herb also supports skin health, helping collagen formation and protecting against oxidative stress.

Some studies suggest coriander may help lower blood sugar levels. While it’s not a replacement for medication, adding it to meals could contribute to steadier glucose control, especially for those watching carbs. The potassium content may aid blood‑pressure management, too, by balancing sodium intake.

If you’re looking for an antioxidant boost, coriander’s flavonoids and polyphenols step in. They fight free radicals that can damage cells over time. Including coriander in a varied diet gives you these protective compounds without extra calories.

Remember, fresh coriander loses flavor fast once cut, so store it in a glass of water in the fridge, like a tiny herb bouquet. Cover the leaves loosely with a plastic bag to keep them crisp. Dried seeds stay good for a year if kept in a sealed container away from heat.

Bottom line: coriander is a low‑calorie herb that delivers vitamins, minerals, fiber, and antioxidants. Use it in salads, soups, or as a spice to enjoy its taste and health perks. A little sprinkle can go a long way toward brighter meals and a healthier you.