Cilantro
Coriandrum sativum
Cilantro is a bright, zesty herb used in many cuisines around the world. Due to a genetic difference, some people love its fresh flavor, while others find it to taste like soap. Cilantro refers to the leaves and stems, while the seeds are known as coriander. It’s easy to grow, rich in nutrients, and used in culinary and traditional herbal practices.
You might need cilantro if . . .
- You want to support your digestion naturally
- You’re looking for a flavorful way to add antioxidants to meals
- You need help flushing out heavy metals and toxins from your body
- You enjoy cooking fresh meals and want to grow your own herbs
- You’re working on blood sugar and inflammation balance with whole foods
Benefits of Cilantro
- Supports natural detoxification (especially of heavy metals)
- May help regulate blood sugar levels
- Rich in antioxidants, including quercetin
- Supports healthy digestion and appetite
- Antibacterial and antifungal properties
- Cooling to the body, making it great for summer heat relief
Common Ways to Use Cilantro
- Added to fresh salsas, soups, salads, curries, and grain bowls
- Blended into a green juice or smoothie
- As a garnish or in guacamole
- In chutneys, dressing, and sauces
- As a tincture for medicinal use
- Dried (though it’s best tasting when fresh!)
Growing and Foraging Information
Cilantro is not typically found in the wild, so it isn’t something you’d forage for, at least in North America. However, it’s a very easy culinary herb to grow in your garden.
| Scientific Name | Coriandrum Sativum |
| Common Name | Cilantro |
| Hardiness Zones | 2-11 |
| Soil Type | Loose, well-draining soil, moderately rich |
| Sun Exposure | Full sun to partial shade |
| Watering | Keep the soil moist, especially when it’s hot. |
| Planting | Sow seeds directly in the ground- doesn’t transplant well. |
| Height | 12-24 inches |
| Harvest | Harvest leaves when the plant is 4-6 inches tall. |
| Pests and Diseases | Susceptible to aphids and leafhoppers as well as powdery mildew. |
Tip: It will bolt (go to seed) quickly, so to keep it growing longer, pinch off the tops before it does so!
Safety Concerns
Drug Interaction: If you have any health concerns or are taking any prescription medication, please consult with your healthcare provider before adding new herbs to your diet.
Breastfeeding and Pregnancy: There are no known contraindications for breastfeeding and pregnancy.
Other Concerns: Some individuals may experience an allergic reaction. Cilantro may also act like a strong chelator—use with caution if you are already doing a detox. Overall, it is a very safe and great herb to have in your diet.
Select Studies About Cilantro
Coriandrum sativum Polyphenols and Their Nutraceutical Value against Obesity and Metabolic Syndrome
In this study, scientists found that coriander, especially the leaves and stems, is full of healthy plant compounds called polyphenols. These can help fight inflammation, support the body against things like diabetes and obesity, and act as antioxidants. Growing conditions and how the plant is prepared can affect how strong these benefits are.
Why is cilantro (coriander) good for you?
In this study, cilantro is shown to be more than just a flavorful herb—it offers a range of health benefits. It’s rich in antioxidants and nutrients like vitamins A, C, and K. Cilantro shows potential in studies for fighting inflammation, easing pain, and supporting skin health. Early lab research suggests it might even help slow the growth of certain cancer cells and fight fungal infections. It’s also being explored as a natural food preservative. Whether fresh or dried, cilantro is a versatile herb with benefits far beyond the kitchen.
