The Health Benefits of Cumin and Coriander

Cumin and coriander are versatile and popular spices that offer an impressive range of health benefits. Although often used together, the seeds come from different plants and have distinctly different flavours. Cumin has a warm, earthy flavour while coriander is lighter and slightly sweeter, yet they complement each other well and can be found together in curries, chillis, barbecue sauces and other dishes.

Cumin

Cumin seeds come from the Cuminum cyminum plant, part of the Apiaceae family of mostly aromatic flowering plants which includes celery, parsley and carrot. It has been used to flavour foods for thousands of years – archaeologists discovered wild cumin seeds in the submerged settlement of Atlit-Yam, off the coast of Israel, dating back 8,000 years. Cumin was also used in ancient Syria, Egypt and Greece, where it was used at the dining table in the same way we use pepper today – a practice that continues in Morocco. India is the world’s largest producer, accounting for 70 per cent of the world’s production.

Improves Digestion

Cumin has traditionally been used to aid digestion, which it does so by stimulating the activity of digestive enzymes to improve nutrient absorption and help reduce bloating, gas and indigestion. It also increases the release of bile from the liver, which helps digest some fats and may ease symptoms of irritable bowel syndrome (IBS).

Rich in iron

Iron is an important mineral needed for many bodily functions, including the transport of oxygen around the body. Women aged 19 to 50 need 14.8 milligrams of iron a day while men (and women over 50) need 8.7 milligrams. One single teaspoon of ground cumin contains 1.4 mg of iron, making it a simple way to boost your iron intake.

Packed with antioxidants

Cumin is rich in flavonoids that work as antioxidants to lower the risk of chronic diseases, such as heart disease and cancer, by neutralising harmful free radicals that damage cells.

Supports blood sugar control

Some studies suggest cumin may help improve blood sugar regulation, which could benefit those with diabetes. More studies are needed to work out how this works.

Weight Loss

Early research suggests that cumin may help promote weight loss when combined with a healthy diet and exercise, although more studies are required to determine how much you need.

Antibacterial

Cumin has some antibacterial and anti-fungal properties, which may be why it was used in ancient Egypt to preserve mummies! Laboratory experiments show cumin can protect against bacteria that spoil food, harmful fungi and even antibiotic resistant microorganisms such as MRSA, but it’s not clear if these effects also work in the body.

Anti-inflammatory

Cumin contains compounds that may reduce inflammation, potentially reducing symptoms of inflammatory diseases such as arthritis.

Coriander

Coriander (Coriandrum sativum) is another member of the parsley family used worldwide and is called cilantro in the US when referring to its leaves, while the seeds are called coriander. Like cumin, coriander seeds were found in Alit-Yam, the oldest record of this spice in the world but there were other interesting finds. In the late 1980s, several boxes of plant remains, including millet, barley, black cumin, coriander and watermelon seeds were discovered in storage at London’s Royal Botanic Gardens in Kew. They worked out that they had been taken from the tomb of Tutankhamen in 1922 by British archaeologist Howard Carter but had been forgotten for over 50 years. India is also the largest producer of coriander.

Supports gut health

Coriander may reduce digestive symptoms such as pain, bloating and discomfort often experienced by people with IBS.

Protects heart health

Studies suggest coriander may protect heart health by lowering blood pressure and LDL ‘bad’ cholesterol, while increasing HDL ‘good’ cholesterol. As a diuretic, coriander may help flush excess sodium from the body, reducing blood pressure. Using herbs instead of salt to flavour food may also help reduce sodium intake.

Rich in antioxidants

Scientists now think inflammation underpins the link between diet and many chronic diseases such as heart disease and cancer. Coriander seeds contain antioxidants that combat inflammation, contributing to overall health and reducing disease risk.

Improves skin health

Traditionally, coriander has been used to treat mild skin conditions such as rashes. Its antibacterial and antioxidant properties may help but more research is needed.

Helps regulate blood sugar

Coriander may lower blood sugar by activating certain enzymes that help process glucose. It can be so effective that people with low blood sugar or who take diabetes medication are advised to use coriander cautiously.
Supports brain health
Coriander’s anti-inflammatory properties may help protect against brain diseases associated with inflammation, such as Parkinson’s, Alzheimer’s and multiple sclerosis.

Five ways to eat more cumin and coriander

The versatility of cumin and coriander means you can get creative and try them in different dishes. Get into the routine of adding a little of both here and there to your meals to increase your intake. Here are some ideas:

1. Add to soups and stews
   Both cumin and coriander are ideal for adding warmth and depth to soups, stews and casseroles. Carrot and coriander soup, for example, is a classic but for a flavour boost add a teaspoon of each to curried cauliflower, parsnip or lentil soup, bean stew and so on.
2. Sprinkle on roasted veg
   Toss vegetables such as carrots, cauliflower, peppers, shallots and courgettes in olive oil with a teaspoonful of cumin and coriander powder before roasting to add a warm, aromatic flavour to them.
3. Add to curries
   Cumin and coriander are staple spices in many curry recipes, including vegan chicken jalfrezi or dhansak, dahl, aloo gobi and others. Use fresh coriander leaves in the dishes and as a garnish.
4. Add to chilli
   Add cumin and coriander spices to a chilli for extra warmth and depth. Add chopped coriander leaves as a garnish and use very finely chopped leaves with minced jalapeno chillis in guacamole.
5. Use in a tagine
   Combine roasted cumin and coriander seeds with preserved lemon, fennel, onion, carrots, garlic, ginger, tomatoes, chickpeas and apricots for a rich, tasty North African casserole. Sprinkle chopped coriander leaves on top – a perfect midweek supper.