Coriander (Coriandrum sativum), sometimes called Chinese parsley, is part of the Apiaceae (parsley) family. In the U.S and Spanish-speaking countries, coriander leaves and stems are often called cilantro. The term coriander typically refers to just the dried seeds (technically a fruit). Throughout this post, coriander may refer to the entire plant, but I’ll be as specific as possible. Coriander leaves, stems, and seeds are used worldwide as culinary spices and in medicinal preparations (1). 

Botanical Name: Coriandrum sativum

Family: Apiaceae (parsley)

Parts Used: Leaves, stems, seeds, and essential oils

Energetics: Cooling

Key Constituents: Coumarins, flavonoids, phenolic acids, phthalides, volatile oils (delta-linalool, alpha-pinene, and terpinine) 

Herbal Actions: Alterative, analgesic, antimicrobial, antioxidant, antispasmodic, carminative, diaphoretic, diuretic, emmenagogue, galactagogue, hepatic, hypolipidemic, nervine

Interested in learning more about herbal actions? Access my Understanding Herbal Actions guide, exclusively available in my Facebook group, The Holistic Hipppie Community!

According to the Encyclopedia of Herbal Medicine, coriander leaves are most often used as a spice rather than a medicine. Nonetheless, the book mentions water infusions (tea) as being a gentle antispasmodic remedy for belly troubles such as bloating, cramps, and flatulence (gas). It’s also great to freshen (technically sweeten) the breath after consuming garlic (Allium sativum). Historically, coriander seeds have been used as an expectorant to treat coughs and bronchitis, and as a sleep aid (especially for anxiety). Additionally, coriander seeds can be ground up into a poultice and applied topically (externally) as a rub for rheumatic pain (2).

Interestingly, aromatic plants (which coriander definitely is) typically have warming properties, but coriander is unique in this sense. Coriander’s cooling properties make it a great option for pitta-type emotions (such as anger and irritability). It’s also useful for imbalances, such as acid reflux, intestinal spasms, and inflammatory gut disorders. 

How to Identify & Forage for Coriander in the Wild

Coriander can be identified by its wide, flat, fern-like, green leaves that grow along the plant’s stalk, which can be up to 3 feet tall (3). Upon closer inspection of a young coriander leaf, you will see 3 round, nearly serrated lobed edges. The plant also has a distinct, pungent, citrusy aroma. A mature coriander plant has beautiful clusters of flowers, often white to pink. You can harvest coriander leaves (cilantro) before the plant starts flowering. As for coriander fruits (seeds), harvest them when ripe, before they dry up and fall to the ground. Of course, you can easily cultivate coriander in herbal gardens and as potted plants. 

If you plan to forage for coriander, be careful of look-alikes. Do not harvest or consume plants you’re unsure of. Always harvest ethically and never collect from private property without direct permission. When harvesting from public spaces, consider the impacts on native plant populations. If you’re unsure about the surrounding plants, be careful and avoid disturbing them, as they may be an endangered or threatened species. Of course, we can always check the United Plant Savers Species At-Risk List as well. Remember, always be kind to the earth and harvest only what you need. Never take more than ⅓ of what’s available to ensure the survival of the plant. 

Research-Backed Health Benefits of Coriander

Aside from being a delicious herb we add to food (unless you have the gene that makes cilantro taste like soap… I’m looking at you OR6A2 olfactory receptor gene) both cilantro and coriander seeds have many health benefits. Now, let’s get to the science.

Rich in Nutrients

Our body needs nutrients to flourish. Without vital vitamins and minerals, our bodies won’t function properly. Fresh coriander leaves (cilantro) have protein, fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, vitamins A, C, K, and folate (4). Dried cilantro has protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamins A, B6, C, E, K, and folate (5). Coriander seeds contain protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, and even vitamin C (6).

Antioxidant Properties 

Antioxidants can help protect against damage caused by harmful free radicals. The buildup of free radicals has been linked to chronic diseases, such as cancer and heart disease (7). Studies have found that cilantro extracts function as natural antioxidants. Although the same study found other herbs, such as parsley (Petroselinum crispum), have performed better (8). Another study mentions that coriander seeds have antioxidant properties, as well as antidiabetic and anti-inflammatory actions (9). 

Antibacterial Properties

An antibacterial property is when a substance, or in this case, an herb, can destroy or suppress the growth and reproduction of bacteria (10). In vitro, coriander seeds could fight bacteria responsible for urinary tract infections (11). One study suggested coriander seed essential oil has antibacterial properties that could successfully fight foodborne illnesses and hospital-acquired infections (12). Another study reported that coriander seed essential oil has antifungal properties that contribute to these benefits (13).

May Improve Mental Health

Worldwide, 970 million people struggle with mental health. Poor mental health results in approximately 8 million deaths annually, accounting for 14.3% of worldwide deaths (14). The coriander plant may help improve mental health and mood disorders (15). In animal studies, 100 and 200 mg/kg doses of coriander seed extract were nearly as effective as Diazepam at reducing anxiety symptoms (16). Another study found that being near coriander plants could reduce cortisol and stress levels, and that simply breathing in the plant’s VOCs (volatile organic compounds) could improve negative emotions (17). 

May Help Control Blood Sugar Levels

As of 2020, 34.2 million (1 in 10) Americans had diabetes. Another 88 million (1 in 3) Americans had prediabetes (18). On the bright side, studies have shown that coriander seed compounds lower blood sugar levels. They do so by promoting the activity of the enzymes that remove sugar from the blood (19). In several animal studies, obese diabetic rats showed a decrease in blood sugar levels, similar to that seen with the antidiabetic medication glibenclamide, after just a single dose of coriander seed extract (20,21).

May Support Detoxification

Cilantro is a common recommendation in natural health spaces for detoxifying and chelating heavy metals (specifically mercury) from the body. However, there’s very little evidence to back this claim. The most referenced study on this is the one that found cilantro soup enhanced mercury excretion following dental amalgam removal (22). The problem is, to my knowledge, these results have never been duplicated. Herbalist, teacher, and author Rosalee de la Florêt has an excellent Facebook post on this topic! 

Since I’m a firm believer in making an informed decision, I’d like to mention that some research supports cilantro’s ability to reduce the negative effects of lead on liver enzymes, testosterone levels, sperm density, and concentration of lead in the mice’s testis (23). Although I probably wouldn’t use cilantro for its chelating effects, this study shows it’s great for supporting the body during detoxification. However, if you’d like to learn herbal options for detoxing, check out my post, 5 Herbs to Detox Heavy Metals.

May Promote Heart Health 

Unfortunately, heart disease is the world’s number 1 cause of death (24). If you read my post, The Importance of Heart Health, you know that, given the incredibly complex determinants of heart disease and the many possible contributing factors, it’s hard to pinpoint a single way to prevent it. Still, you can at least take steps to lower your overall risk. Coriander seed extract acts as a diuretic, helping the body flush excess sodium and water, which, in turn, helps lower blood pressure (25). In animal studies, coriander seeds also significantly decreased LDL cholesterol while increasing HDL cholesterol in rats (26). No wonder studies show that populations who consume more coriander have lower rates of heart disease (27).

May Support Brain Health 

Brain health refers to cognitive functions, including motor, emotional, and tactile functions. Brain function may decrease across several areas as we age due to neurological conditions like Alzheimer’s and Parkinson’s, or even amyloid plaques (28). Parkinson’s, Alzheimer’s, dementia, multiple sclerosis (MS), and other brain diseases are associated with inflammation (29,30,31).  

Coriander has anti-inflammatory and antioxidant properties that not only support brain health but may even protect against neurological conditions. In animal studies, coriander extracts protected against nerve cell damage caused by drug-induced seizures in rats (32). In another study, mice fed cilantro leaves at 5, 10, and 15% of their diet showed improvements in memory (33). Of course, we need more human-based research, but animal studies have shown promise. 

May Aid in Digestion

Your diet is vital to your health, but so is being able to digest it properly. Unfortunately, digestive diseases affect approximately 60 to 70 million people in the United States (34). The digestive process breaks down food into smaller components that the bloodstream absorbs and converts into nutrients (35). When your food doesn’t digest properly, you may experience digestive issues like heartburn. Thankfully, coriander seed can accelerate and support healthy digestion (36). In human studies, patients with irritable bowel syndrome (IBS) had less abdominal pain, bloating, and discomfort when taking 30 drops of a coriander extract for eight weeks compared to the placebo group (37). 

Anticancer Properties 

In 2022, there were over 2.6 million new cases of cancer in the United States, with almost 10 million people who lost their battle worldwide (38,39). That is a lot; however, a diagnosis or genetic predisposition doesn’t define your outcome. Genetics may load the gun, but environmental factors and lifestyle choices often pull the trigger. Thankfully, coriander contains terpinene, quercetin, and tocopherols, which have antioxidant, anti-inflammatory, immune-supporting, and neuroprotective effects, thereby influencing its anticancer properties (40,41,42). In vitro, coriander seed extract decreased inflammation while slowing the growth of breast, colon, lung, and prostate cancer cells (43). Will coriander seed cure cancer? Probably not, but it’s an added bonus (and super good news for those who consume it often).

Safety Information, Contraindications & Interactions

According to WebMD, coriander leaves (cilantro) are “likely safe” when taken in food amounts. However, they claim there isn’t enough reliable information to determine whether it is safe when used at higher doses. They recommend sticking to food amounts during all stages of life (44). As for coriander seeds, they note it as ”well-tolerated” and “possibly safe” when used as medicine. They also note that 6% coriander oil ointment has been well tolerated when used twice daily for up to 28 days (45). 

As you’ve seen throughout this materia medica post, there is plenty of evidence showcasing the safety and medicinal profile of both cilantro leaves and coriander seeds. However, allergies to the coriander plant are possible. As a precaution, I always recommend doing a skin patch test before topical use, especially if you have sensitive skin or are prone to allergic reactions. 

Mountain Rose Herbs, a trusted source for herbal education, states there are no known precautions for cilantro leaves or coriander seeds (46,47). I’d like to add that during my studies at the Herbal Academy, the course materia medica noted that those on blood sugar medications should consult a trusted medical professional before taking high doses of coriander. Of course, if you’re pregnant, nursing, or on any medications, consult with a trusted healthcare practitioner before using herbal products.

As for essential oils, trusted aromatherapist Wendy Robbins reports no known hazards with coriander seed or cilantro essential oils. As per usual, she recommends practicing essential oil safety and cautions against using them internally or undiluted (48). 

How to Use Cilantro/Coriander & Product Recommendations

Before you can use cilantro, you’ve gotta source it. If you can’t forage for it, you should be able to find it in just about any supermarket. I recommend opting for organic options. Mountain Rose Herbs sells organic cilantro (Coriandrum sativum) seeds for growing, cilantro (Coriandrum sativum) leaf, coriander (Coriandrum sativum) seeds, and coriander (Coriandrum sativum) seed powder (they also have premade herbal products, which I’ll list below). Other reputable herbal suppliers include Anthony’s Goods, Frontier Co-op, and Starwest Botanicals (also available on Amazon).

Looking for more reputable herbal suppliers? Check out my blog, 3 Ways to Source Herbs.

My go-to use for both cilantro leaves and coriander seeds is in culinary preparations. I typically prefer fresh, organic leaves over store-bought dried spices; however, use what’s accessible to you. There are several medicinal preparation methods when working with cilantro leaves and coriander seeds, including the following:

• Herbal decoction (specifically for seeds) – use 1-30 grams of herb/day. 
• Herbal infusions (specifically for leaves and stems) – use 1-30 grams of herb/day.
• Herbal poultice – check out my school’s blog to learn how to make a poultice from fresh or dried herbs.
• Herbal tinctures – use 1-5 mL of a 1:3 herb-to-alcohol ratio and 45% alcohol, 3x per day.

Knowing what I know about this herb, its volatile oil constituents, and how they’re best extracted, I believe coriander (especially seed) would be a great addition to topical oil infusions and salves for skin health benefits. If making your home remedies isn’t quite your thing, I recommend a few premade herbal products, including:

• Herb Pharm Cilantro Liquid Extract supports the body’s cleansing and detoxification. It is prepared from Certified Organic Coriandrum sativum leaves. To ensure optimal extraction of the herb’s bioactive compounds, the leaves are harvested at peak maturity, carefully shade-dried, and then thoroughly extracted.
• Mountain Rose Herbs Cilantro Extract is made from fresh leaves by an expert extract team. This tincture is aromatic with a slightly bitter taste. It helps support the chest, the daily function of the digestive tract, and promotes overall wellness.
• Mountain Rose Herbs Coriander Seed Essential Oil is steam distilled from the seeds of Coriandrum sativum, and the fresh leaves are commonly known as cilantro. Coriander oil is a middle note that is earthy and sweet, with woody notes and a touch of citrus, and it contains linalool, α- and β-pinene, and γ-terpinene. Blend this oil with clove, lemon, frankincense, ylang ylang, or pine.
• Plant Therapy’s Coriander Seed Essential Oil (also available on Amazon) may help ease indigestion, support healthy digestion and mental focus, elevate mood, calm frazzled nerves, and aid relaxation before sleep.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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