organic coriander
Also known as: Coriandrum sativum, Coriander, Cilantro, Dhania
Overview
Coriandrum sativum, commonly known as coriander or cilantro, is an annual herb native to southern Europe, North Africa, and southwestern Asia. Both its leaves (cilantro) and seeds are widely used as a spice and flavoring agent in culinary applications. Traditionally, it has been used in medicine for digestive, cardiovascular, and metabolic health. Coriander is rich in polyphenols, essential oils, and antioxidants, contributing to its anti-inflammatory, antihypertensive, and cardioprotective effects. Research on coriander is moderately mature, with a significant portion of studies being preclinical, including in vitro and in vivo models. While systematic reviews and meta-analyses are limited, preliminary findings from animal models and small human studies suggest promising health benefits, particularly in cardiovascular and emotional well-being.
Benefits
Coriander demonstrates several potential health benefits, primarily supported by preclinical and limited clinical evidence. Cardiovascular benefits include antihypertensive, anti-atherogenic, antiarrhythmic, hypolipidemic, and cardioprotective effects, observed mainly in animal models. Some human studies suggest ACE-inhibiting activity and improved lipid profiles, though clinical effect sizes are not consistently quantified. Additionally, exposure to coriander plants has shown acute reductions in anger scores and stress markers (salivary alpha-amylase) in small human studies, along with enhanced theta brainwave activity. Secondary benefits include antioxidant, anti-inflammatory, and potential antileukemic activity observed in vitro. However, more robust clinical trials are needed to confirm these effects and establish their clinical significance.
How it works
Coriander's mechanism of action involves several biological pathways. In the cardiovascular system, it inhibits angiotensin-converting enzyme (ACE), reduces oxidative stress, modulates lipid metabolism, and exerts anti-inflammatory effects. Neurologically, it modulates brainwave activity, specifically increasing theta band activity, reduces stress biomarkers like alpha-amylase, and may influence neurotransmitter systems. These actions primarily affect the cardiovascular, nervous, and digestive systems. Known molecular targets include ACE, inflammatory cytokines, lipid metabolism enzymes, and potentially neurotransmitter receptors. The absorption and bioavailability of coriander's active components, such as polyphenols and essential oils, are not well-characterized, but they are likely absorbed to some extent.
Side effects
Coriander is generally recognized as safe (GRAS) when used as a food or in typical culinary amounts. Supplement use is also considered safe for most adults at moderate doses. Common side effects are rare, but mild gastrointestinal upset is possible at high doses. Uncommon side effects (1-5%) include allergic reactions, which are rare but possible, especially in individuals sensitive to plants in the Apiaceae family. Severe allergic reactions, such as anaphylaxis, are extremely rare (<1%). There are no well-documented significant drug interactions, but there is a theoretical risk of additive effects with antihypertensive or anticoagulant drugs due to coriander's antiplatelet and hypotensive properties. Contraindications include known allergy to coriander or related plants. Safety in pregnancy and lactation is not well-studied, so use with caution is advised.
Dosage
While culinary use of coriander is considered safe, specific dosing guidelines for therapeutic purposes are not well-established. For supplements, doses of 1–3 grams of seed powder per day have been used in studies, but clinical efficacy is not definitively proven. The maximum safe dose is not established, but high doses may cause gastrointestinal discomfort. There are no specific timing recommendations; coriander can be taken with meals to potentially enhance absorption of its fat-soluble components. It can be consumed as seed powder, essential oil, or whole plant, but essential oil should be used with caution due to its potency. No specific cofactors are required for its activity.
FAQs
Is coriander safe to take as a supplement?
Coriander is generally safe for most adults when taken in moderate doses. However, allergic reactions are possible, especially for those sensitive to plants in the Apiaceae family. Monitor for gastrointestinal upset at high doses.
When is the best time to take coriander?
Coriander can be taken at any time, preferably with food to enhance the absorption of its fat-soluble components. There are no specific timing recommendations for its use.
What are the expected benefits of taking coriander?
Modest improvements in cardiovascular risk markers and possible mood/stress benefits may be observed, but robust clinical effects are not yet established. Human evidence is limited, so use should be conservative.
Can coriander replace my cardiovascular medications?
No, coriander is not a substitute for prescribed cardiovascular medications. Consult with a healthcare provider for appropriate medical treatment and management of cardiovascular conditions.
Are the effects of coriander on mood and stress well-established?
The effects of coriander on mood and stress are preliminary and require further validation. While some small studies show promise, more research is needed to confirm these benefits.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8747064/ – This systematic review examines the cardiovascular effects of coriander, finding antihypertensive, anti-atherogenic, antiarrhythmic, hypolipidemic, and cardioprotective effects, primarily in animal models. The review notes that clinical evidence is limited but promising, highlighting the need for more human studies to validate these findings. The quality of the review is high, but it is limited by the quantity and quality of available clinical data.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8698652/ – This controlled human study investigated the effects of exposure to coriander plants on emotions and physiology. The study found that exposure to coriander plants reduced anger scores and salivary stress markers, with enhanced theta brainwave activity. However, the study's small sample size and non-RCT design limit the robustness of its conclusions, indicating that it is a preliminary study.
- https://www.mdpi.com/1424-8247/14/8/770 – This in vitro study examined the antileukemic activity of a polyphenolic extract from coriander seeds. The study found that the extract showed antileukemic activity in cell culture. While providing mechanistic insight, the study's preclinical nature limits its immediate clinical relevance, as no human data is available.
- https://lupinepublishers.com/agriculture-journal/fulltext/organic-coriander-production-A-review.ID.000279.php – This review discusses the organic production of coriander, covering various aspects of its cultivation and uses. It highlights coriander's role as a functional food and its traditional medicinal applications. The review provides a comprehensive overview of coriander's production but does not focus on specific clinical outcomes or research findings related to health benefits.
