Cilantro
Overview
Cilantro is an herb that may support heavy metal chelation and provides polyphenols, though research is limited.
Food Context
Synergies
- Part of diverse herb intake
Preparation
- Can be used fresh or as garnish
- Similar uses to parsley
- Supports diverse plant food strategy
Recipes
2 recipes containing this food
Black Bean & Sweet Potato Vegetable Chilli
A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.
Turmeric Lentil Dahl
Turmeric- and ginger-spiced lentil dish rich in fibre, folate, and polyphenols
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 23 kcal | — |
| Protein | 2.1 g | — |
| Total fat | 0.5 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 3.7 g | — |
| Fibre | 2.8 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 1.8 mg | 9.8% |
| Zinc | 0.5 mg | 4.5% |
| Magnesium | 26 mg | 6.2% |
| Selenium | 0.9 µg | 1.6% |
| Calcium | 67 mg | 6.7% |
| Potassium | 521 mg | 15.3% |
| Choline | 12.8 mg | 2.3% |
| Folate | 62 µg | 15.5% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.1 mg | 8.8% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
9 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
References
- Cilantro may support heavy metal chelation and provides polyphenols