I still remember the day I found myself standing in the bustling produce aisle of my local specialty food store, feeling utterly overwhelmed. The vibrant array of leafy greens seemed endless, each promising health benefits. As a health-conscious consumer, I was trying to find the most nutrient-dense option, but the task felt daunting.
At that moment, a friendly store employee noticed my dilemma and pointed me to the microgreens shelf. Among the tiny, delicate greens, one stood out – cilantro. I had always enjoyed the unique cilantro flavor in my Mexican dishes. Still, I had yet to learn that its microgreen version was a nutritional powerhouse.
Cilantro microgreens are a tremendous source of vitamin K (258.33%), good for kidney function. They are also good sources of vitamins A (37.44%), B-Complex, C (30%), and E (16.67%), and provide moderate dietary fiber (10.00%), and essential minerals copper (25%), potassium (11.09%), and manganese (18.52%). Cilantro microgreens are well known for their high levels of lutein and zeaxanthin (14.42%), which are beneficial for eye health.[5] They are also rich in carotenoids (three times more than mature cilantro leaves [4]), including beta-carotene (21.83%), a fat-soluble antioxidant crucial for organ function and cellular structure protection.
Cilantro microgreens became a staple in my kitchen. Their intense flavor and nutritional profile were unmatched. It felt like discovering a secret superfood hidden in plain sight. This post delves into cilantro microgreens, exploring their nutritional profile, health benefits, and unique growing conditions.
Whether you’re a gourmet chef, a health-conscious consumer, a sustainability advocate, or an entrepreneur, you’ll discover why cilantro microgreens are a must-have in your diet and garden.
Follow me and read on for a journey of exploration as we delve deeper into the world of cilantro microgreens nutrition.
Quick Reads
Cilantro Microgreens: An Overview and History | Nutritional Analysis of Cilantro Microgreens | Health Benefits of Eating Cilantro Microgreens | Cooking with Cilantro Microgreens | Cilantro Microgreens: Unique Growing Conditions | Embracing the Power of Cilantro Microgreens: Key Takeaways | Related Questions | Share the Guide | Resources
Cilantro Microgreens: An Overview and History
This plant originates in Southern Europe and Asia and has been cultivated for thousands of years. It is one of the oldest known herbs, with evidence of its cultivation dating back to 6,000 BC in the Nahal Hemar cave, an ancient archaeological site in Israel.
The plant was introduced to the Americas by Europeans in the 1600s and has since become a staple in many cuisines worldwide.
| Scientific Name | The scientific name for cilantro is Coriandrum sativum. |
| Common Name | The common name of this plant is cilantro or coriander. |
| Plant Family | Cilantro belongs to the Apiaceae family, the carrot or parsley family. |
| Etymology | The name “cilantro” is the Spanish word for coriander, and the plant is also commonly known as Chinese parsley. The term “coriander” comes from the Ancient Greek word “koriannon.” |
The entire plant is often referred to as “coriander” in many parts of the world; in the United States, “cilantro” typically refers to the leaves, and “coriander” refers to the seeds.
Cilantro is a soft plant growing to 50 cm (20 in) tall, with delicate leaves that resemble Italian flat-leaf parsley. The plant produces small, aromatic flowers that develop into round, ribbed coriander seeds.
Varieties and Types of Cilantro
There are numerous varieties of cilantro, each with its unique growth characteristics and flavor profiles. Some of the popular varieties include:
| Leisure | Known for its slow-bolting characteristic, making it ideal for more extended harvest periods.[8] |
| Slow Bolt | Another slow-bolting variety, perfect for warmer climates. |
| Caribe | This variety is known for its robust growth and intense flavor. |
| Jantar | A type of cilantro that is resistant to bolting and is known for its large leaves. |
| Santos | A popular variety for commercial growers due to its high yields and excellent flavor. |
Each variety offers a unique twist on the classic cilantro flavor, allowing gardeners and chefs to choose the perfect type for their culinary creations.
There are hundreds of plants, herbs, roots, and fruits you can grow and eat as microgreens. Explore my post “Top 30 Microgreens You Can Easily Grow Indoors.”
Nutritional Analysis of Cilantro Microgreens
Microgreens, despite their small size, are nutritional powerhouses. The essential nutrients necessary for good health are obtained in them: vitamins, minerals, and antioxidants. The nutritional profile of cilantro microgreens, in particular, is quite impressive.
According to the USDA Food Database, cilantro microgreens are packed with nutrients.
| Name | Amount | Daily Value | %Daily Value |
|---|---|---|---|
| Water | 92.2 g | ||
| Energy | 23 kcal | ||
| Energy | 95 kJ | ||
| Protein | 2.13 g | 50 g | 4.26% |
| Total lipid (fat) | 0.52 g | 78 g | 0.67% |
| Ash | 1.47 g | ||
| Carbohydrate, by difference | 3.67 g | 275 g | 1.33% |
| Fiber, total dietary | 2.8 g | 28 g | 10.00% |
| Sugars, total including NLEA | 0.87 g | 50 g | 1.74% |
| Calcium, Ca | 67 mg | 1300 mg | 5.15% |
| Iron, Fe | 1.77 mg | 18 mg | 9.83% |
| Magnesium, Mg | 26 mg | 420 mg | 6.19% |
| Phosphorus, P | 48 mg | 1250 mg | 3.84% |
| Potassium, K | 521 mg | 4700 mg | 11.09% |
| Sodium, Na | 46 mg | 2300 mg | 2.00% |
| Zinc, Zn | 0.5 mg | 11 mg | 4.55% |
| Copper, Cu | 0.225 mg | 0.9 mg | 25.00% |
| Manganese, Mn | 0.426 mg | 2.3 mg | 18.52% |
| Selenium, Se | 0.9 µg | 55 mcg | 1.64% |
| Vitamin C, total ascorbic acid | 27 mg | 90 mg | 30.00% |
| Thiamin | 0.067 mg | 1.2 mg | 5.58% |
| Riboflavin | 0.162 mg | 1.3 mg | 12.46% |
| Niacin | 1.11 mg | 16 mg | 6.25% |
| Pantothenic acid | 0.57 mg | 5 mg | 11.40% |
| Vitamin B-6 | 0.149 mg | 1.7 mg | 8.76% |
| Folate, total | 62 µg | 400 mcg | 15.50% |
| Choline, total | 12.8 mg | 550 mg | 2.33% |
| Vitamin A, RAE | 337 µg | 900 mcg | 37.44% |
| Carotene, beta | 3930 µg | 18000 mcg | 21.83% |
| Carotene, alpha | 36 µg | ||
| Cryptoxanthin, beta | 202 µg | ||
| Vitamin A, IU | 6750 IU | ||
| Lutein + zeaxanthin | 865 µg | 6000 mcg | 14.42% |
| Vitamin E (alpha-tocopherol) | 2.5 mg | 15 mg | 16.67% |
| Vitamin K (phylloquinone) | 310 µg | 120 mcg | 258.33% |
| Fatty acids, total saturated | 0.014 g | 20 g | 0.07% |
| Fatty acids, total monounsaturated | 0.275 g | ||
| Fatty acids, total polyunsaturated | 0.04 g | ||
| Stigmasterol | 3 mg | ||
| Beta-sitosterol | 2 mg | ||
| Proline | 0.116 g | ||
| Serine | 0.077 g |
Table: Cilantro microgreens nutrition facts
Nutrients Found in Cilantro Microgreens
Cilantro microgreens are a great source of vitamins, minerals, antioxidants, and vital fatty acids our body needs to be healthy. Here are some of the critical nutrients found in cilantro microgreens:
Vitamins
Cilantro microgreens are an excellent source of Vitamin K (258.33% of the Recommended Daily Intake or RDI), a crucial nutrient in blood clotting and bone health.
They also contain substantial amounts of Vitamin C (30%), known for its immune-boosting properties and role in collagen synthesis, and vitamin E (16.67%) is known for its anti-aging benefits.
Cilantro microgreens are rich in Vitamin A (37.44%) along with beta-carotene (21.83%), alpha-carotene, beta-cryptoxanthin, lutein, and zeaxanthin (14.2%), essential for vision and immune function.
Carotenoids are antioxidants that contribute to the protection of our cells from damage resulting from free radicals. With over 202 mg of beta-cryptoxanthin, this carotenoid is a provitamin A, which can be converted into vitamin A, essential for vision, growth, and development.
B-Complex Vitamins
Cilantro microgreens are filled with ample amounts of B-complex vitamins, especially:
- Riboflavin (B2 12.46%) is known to have a role in energy production and the metabolism of carbohydrates, fats, and proteins. For sight as well as for red blood cell production, it is also necessary.
- The activity of pantothenic acid (B5, 11.40%) includes energy generation, metabolism of carbohydrates, fats, or proteins, and the synthesis of neurotransmitters. It is also essential for the synthesis of cholesterol and steroid hormones.
- Folate (B9, 15.50%) is involved in the production of DNA and RNA, the metabolism of amino acids, and the development of the fetus during pregnancy. It is also vital for the function of the immune system.
Minerals
Minerals are essential in many bodily functions, such as manufacturing bones and teeth and transmitting nerve signals that produce energy or protect cells from damage. Unlike vitamins, minerals are not produced by the body and must be obtained from your diet.
Here are the essential minerals found in cilantro microgreens:
- Potassium (11.09%): A primary mineral that helps regulate blood pressure, maintain fluid balance, and contract muscles.
- Copper (25.00%): A trace mineral that helps the body absorb iron, produce energy, form collagen, and protect cells from damage.
- Manganese (18.52%): A trace mineral that helps the body produce energy, build bones, metabolize carbohydrates, and protect cells from damage.
Fiber
In addition, they contain moderate dietary fiber (10.00%), which aids digestion and helps to maintain a healthy weight.
Other Important Nutrients
One of the unique aspects of microgreens is their high concentration of micronutrients.
Cilantro microgreens contain small quantities of stigmasterol (3mg) and beta-sitosterol (2mg), similar to cholesterol, but have different effects on the body. Stigmasterol can help to lower LDL cholesterol (the “bad” cholesterol) and raise HDL cholesterol (the “good” cholesterol.
Proline (0.116mg) is a component of collagen, the protein that gives skin, bones, and cartilage strength and flexibility. It also involves wound healing, blood clot formation, and blood pressure regulation.
Getting enough serine (0.077g) from the diet is essential, as the body’s ability to synthesize serine decreases with age.
As a dietitian once said, “Microgreens are not just a garnish on your plate. They are nutritional dynamos.” This quote perfectly encapsulates the nutritional value of cilantro microgreens.
An interesting anecdote is the story of one of my clients. This health-conscious individual incorporated cilantro microgreens into their diet. After a few weeks, they reported feeling more energetic and noticed improved skin health. While this is just one person’s experience, it highlights the potential benefits of including nutrient-dense foods like cilantro microgreens in one’s diet.
The specific nutrient content can vary depending on the microgreen variety, growing conditions, and harvesting time. Therefore, it’s always a good idea to consume a variety of microgreens to ensure a balanced and nutritious diet.
NOTE: See the References below for more accurate and specific analyses of cilantro microgreens performed in food laboratories.
Health Benefits of Eating Cilantro Microgreens
Cilantro microgreens, or Chinese parsley or coriander, is a powerful herb that helps treat different health conditions. Here are the benefits of cilantro microgreens:
| Reduce inflammation | Coriander’s antiarthritic and antirheumatic effects reduce swelling brought on by kidney malfunction or anemia. It encourages urinating, which aids in the body’s removal of extra water. Additionally, it lessens discomfort while also assisting in skin appearance improvement. |
| Helps in digestion | Coriander contains Linalool and Borneol, which enhance the digestive process. It helps break down food, enabling it to move along the intestine without causing any discomfort. |
| Healthy bones | The presence of vitamin K in coriander helps in strengthening bones. Vitamin K also helps promote calcium absorption, which is essential for the growth and repair of bones. This vitamin is known to be absorbed from the intestines and helps boost bone density. |
| Natural treatment of skin diseases | The potent antiseptic properties of coriander help inhibit several skin diseases such as ringworm, dandruff, etc. It also reduces skin inflammation and insect bites. |
| Reduce Chronic Disease | One of the cilantro microgreens’ most significant health benefits is their high antioxidant content. Antioxidants help the body to protect itself from damage caused by poisonous molecules known as free radicals. Scientists have proven antioxidants can found in cilantro microgreens can reduce the risk of chronic diseases like cancer and heart disease. |
| Eye Health and Immune Function | Cilantro microgreens are also rich in vitamins A, C, and K. To maintain eye health and immune function, vitamin A is required. At the same time, vitamin C is a potent antioxidant that aids collagen production for healthy skin and wound healing. In blood clotting and bone health, vitamin K has a vital role to play. |
| Medicinal Properties | Besides their nutritional benefits, cilantro microgreens have potential medicinal properties. Traditionally, the herb has been used for anti-epileptic, anti-depressant, anti-inflammatory, and potential detoxifying conditions. It’s believed to help remove heavy metals from the body, although more research is needed to understand this process thoroughly. |
Please note that while chia microgreens have many potential health benefits, it’s essential to consume them as part of a balanced diet and not rely on them as the sole treatment for any medical conditions. Always consult with your primary healthcare professional before making any changes in your diet.
Cooking with Cilantro Microgreens
Cilantro microgreens can be a delightful addition to many dishes, adding a fresh flavor and a vibrant color. Here are some recipe suggestions:
| Cilantro Lime Shrimp | This light and flavorful dish can be served as an appetizer or used as the main ingredient for shrimp tacos. The cilantro microgreens add a fresh twist to the traditional shrimp dish. Recipe here |
| Green Smoothie with Cilantro Microgreens | Try a green smoothie with cilantro microgreens for a healthy start to your day. Blend them with banana, mango, and baby spinach for a nutrient-packed breakfast. Recipe here |
| Cilantro Microgreen Coleslaw | Add a unique twist to your coleslaw by incorporating cilantro microgreens. The microgreens add a fresh and slightly spicy flavor to the traditional coleslaw. Recipe here |
| Shrimp Ceviche with Cilantro Microgreens | This meal has bright, bold, and zesty flavors and takes just minutes to make. The cilantro microgreens add a fresh and vibrant touch to the dish. Recipe here |
| Black Bean, Grilled Corn & Cilantro Microgreen Salad | This hearty salad is a perfect summer dish. The cilantro microgreens add a fresh and zesty flavor that complements the grilled corn and black beans. Recipe here |
Remember, in any recipe, cilantro microgreens can be used instead of full-grown cilantro for a more concentrated flavor and a nutritional boost. Enjoy experimenting with these versatile greens in your kitchen!
Want more ideas on using radish and other microgreens in your daily meals? Read my post, “Mastering the Art – How Chefs Pair Microgreens with Proteins for a Nutritional Boost.“
Cilantro Microgreens: Unique Growing Conditions
Cilantro microgreens, known for their intense flavor and high nutritional content, have a unique growing and processing lifecycle.[3]
| Starting with seed sourcing, cilantro seeds, also known as coriander, are selected for their high germination rate and disease resistance. Seed sanitization is crucial to eliminate potential pathogens, often achieved through soaking in a hydrogen peroxide solution. | |
| Temperature | Cilantro microgreens prefer a slightly cooler temperature than other microgreens, around 65-75°F (18-24°C). If the temperature gets too hot, the microgreens will bolt (start to flower) prematurely. |
| Watering | Cilantro microgreens need to be watered regularly, but they should not be overwatered. Overwatering can lead to root rot. |
| Light | Cilantro microgreens need bright, indirect light. They will become leggy and weak if they do not get enough light. |
| Soil | Cilantro microgreens can be grown in any soil but prefer light, well-draining soil. |
As you can see, cilantro microgreens have slightly different growing conditions than other microgreens.
| Microgreen | Temperature | Watering | Light | Soil |
| Cilantro | 65-75°F (18-24°C) | Regular | Bright, indirect | Light, well-draining |
| Arugula | 65-75°F (18-24°C) | Regular | Bright, indirect | Light, well-draining |
| Basil | 70-75°F (21-24°C) | Regular | Bright, indirect | Light, well-draining |
| Broccoli | 70-75°F (21-24°C) | Regular | Bright, indirect | Light, well-draining |
| Sunflower | 70-75°F (21-24°C) | Regular | Bright, indirect | Light, well-draining |
Embracing the Power of Cilantro Microgreens: Key Takeaways
Because of its high vitamin, mineral, and antioxidant content, cilantro provide a wide range of health benefits. The massive vitamins K, C, and A concentration improve immunity, bone health, and vision.
Their unique flavor profile makes them a versatile ingredient in the kitchen, enhancing the taste of salads, soups, and main dishes. They also serve as a garnish, adding a pop of color and freshness to meals.
It is a sustainable and satisfying way to grow Cilantro microgreens at home. They’ve only a brief growth cycle, which means they can be used quickly and efficiently as an abundant source of greens. However, they require specific growing conditions, including cooler temperatures and indirect light, to thrive.
Incorporating cilantro microgreens into your diet is a simple way to boost your nutrient intake and add flavor to your meals.
So why not start today? Plant some cilantro seeds, enjoy the process of watching them grow, and reap the benefits of these nutritional powerhouses in your dishes.
Remember, your health is your wealth, and small changes like these can make a big difference.
So, let’s get growing!
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Related Questions
Are microgreens healthier than full-grown vegetables?
Microgreens are often more nutrient-dense than their mature counterparts. They are packed with vitamins, minerals, and antioxidants. Microgreens and mature vegetables, on the other hand, have unique health benefits that need to be considered as part of a healthy diet.
Explore more in my post, “Shopping Bag Choices: Microgreens vs. Vegetables.”
Can you eat too many microgreens?
While microgreens are healthy, consuming them as part of a varied diet is essential. Eating diverse foods ensures you get many nutrients necessary for good health.
Discover whether microgreens can make you sick in my post, “Can Microgreens Make You Sick?”
How often should you eat microgreens?
There’s no set rule for how often you should eat microgreens. They can be enjoyed every day if you wish. Incorporate them into meals as a garnish, in salads, or even in smoothies for a nutrient boost.
If you want more in-depth information, contact Andrew Neves at [email protected].
Share the Guide
We hope you found this guide on cilantro microgreens nutrition informative and inspiring! If you did, we’d love to hear from you.
Is it exciting to start mixing cilantro with microgreens into your meals? Use social media to share this article with your friends and family, and tell them the secret of these nutrient powerhouses.
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And don’t forget to check out our related posts for more in-depth guides on the nutrition of other microgreens.
Don’t forget that health is an investment and not a cost. So, if you want to invest in your health right now, use Cilantro microgreens!
- For a wealth of knowledge, read the post “The Beginner’s Nutritional Guide to Incredible Microgreens” to explore more about microgreens.
- Discover how to grow microgreens. Read this post, “Beyond the Windowsill: Growing Microgreens on Your Balcony or Patio.“
- Interested in the business side? “Harnessing Technology for a Greener Future: A Guide for Microgreens Entrepreneurs.”
Resources
- Chapter 3. Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid and Biotin. Www.fao.org, fao.org/3/Y2809E/y2809e09.htm. Accessed 20 July 2023.
- Choe, Uyory, Liangli Lucy Yu, and Thomas TY Wang. “The science behind microgreens as an exciting new food for the 21st century.” Journal of Agricultural and Food Chemistry44 (2018): 11519-11530.
- Tran, Bryant, and Omar Gonzalez. “Growing Mediums in Different Environments for Sunflower and Cilantro Microgreens.” AGU Fall Meeting Abstracts. Vol. 2016. 2016.
- Reddy, Manish, K. Vadlamudi, and Bagathi Ganesh. “Role of microgreens and their potential health benefits: a review.” Journal of Emerging Technologies and Innovative Research 8.5 (2021): c867-c876.
- Dey, Sourav, and Arka Pratim Chakraborty. “Microgreens: food for the future.” (2021).
- Rizvi, Anamta, Monica Sharma, and Sangeeta Saxena. “Microgreens: A Next Generation Nutraceutical for Multiple Disease Management and Health Promotion.” Genetic Resources and Crop Evolution 70.2 (2023): 311-332.
- Roe, Nancy E. “Growing microgreens: maybe the ultimate specialty crop!.” Proceedings of the Florida State Horticultural Society. Vol. 119. 2006.
- Slow-bolting characteristic refers to the ability of microgreens to resist bolting or premature flowering. Slow-bolting microgreens are preferred because they can be harvested for extended periods.
