Detox
Cilantro
A pungent herb (also called coriander leaf) traditionally used for digestive support, with a flavor some people find soapy due to genetics.
Detox
Gut Health
Immunity
Serving
1/4 cup, fresh (4g)
Calories Per Serving
1
Key nutrients
Vitamin K, vitamin A, antioxidants
Nutrient density
Not officially rated
Why it’s worth eating
Cilantro is rich in vitamins A, C, and K, and may help the body detoxify heavy metals. Add fresh leaves to salsas, salads, or curries for flavor and nutrition.
What you may notice
Digestive comfort
Mood and freshness
Markers worth tracking
Vitamin K and INR status
Liver enzyme panel
How to eat it
Add fresh, raw, at the end of cooking, heat quickly dulls both the flavor and some of the more delicate antioxidants.
Pairs well with
Lime, a classic pairing in many cuisines that also adds vitamin C
Healthy fats (avocado), helps absorb the fat-soluble vitamin K and vitamin A
Storage
Store like fresh flowers, stems in a glass of water, loosely covered, refrigerated; change the water every couple of days.
The numbers, per 1/4 cup, fresh (4g)
10%
Vitamin K
1%
Vitamin A
1%
Vitamin C
0%
Calcium
0%
Iron
0%
Magnesium
0%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
0.1g
Coriander (cilantro) leaves, raw (FDC 169997)
Evidence
D
MAJOR OVER-CLAIM to correct: the heavy-metal chelation and detox claim, ubiquitous in biohacking, rests entirely on animal and in vitro work with no credible human trial.
Study dose vs. serving
No credible human efficacy dose exists for the chelation claim.
Full Fact review found the widely circulated "removes 87% lead / 91% mercury / 74% aluminium" figures unsupported; underlying studies were rodent (Aga et al. 2001, mice) and in vitro biosorption of cadmium from water. A human trial in children found no difference in eventual lead levels with coriander.
Use caution if
You take warfarin or other blood thinners, cilantro's vitamin K content can add up in very large amounts
You have a genetic sensitivity that makes cilantro taste soapy, a well-documented, harmless genetic variation, not a sign anything is wrong
Details
Type
Season
Cool season (bolts in heat)
Forms
Fresh, dried, seed (coriander spice)
Price
Budget
Bioactive
Linalool-dominant volatile oil plus (E)-2-dodecenal aldehydes
Heat stable
No - the volatile oil is driven off by heat
Watch
The OR6A2 soap-taste polymorphism is well documented: a subset of people carry variants near an olfactory-receptor gene cluster that make cilantro aldehydes taste soapy (Eriksson et al. 2012). A real heritable sensory difference, not a preference failing.
Reliability
2 / 5
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