Often mistaken for or overshadowed by cilantro, culantro is a hardy, aromatic herb native to Central and South America. Despite its similarities to cilantro, culantro offers a more intense flavor and holds a vital place in Caribbean, Latin American, and Southeast Asian cooking.
Beyond its culinary appeal, culantro has long been valued in traditional medicine, and growing scientific evidence now supports its impressive range of health benefits.
1. High in Antioxidants
Culantro is rich in powerful antioxidants such as flavonoids, phenolic acids, and vitamin C, which help combat oxidative stress and protect cells from damage.
Research published in Antioxidants shows these nutrients may lower the risk of chronic conditions like can.cer and heart disease.
Just 100 grams of culantro can provide up to 35% of your daily vitamin C needs.
2. Supports Healthy Digestion
Thanks to its natural carminative properties, culantro can ease bloating, indigestion, and gas.
Studies from the Journal of Natural Remedies have demonstrated its antimicrobial ability to fight harmful gut bacteria like E. coli, promoting better digestive function and reducing discomfort.
3. Strengthens the Immune System
Culantro contains immune-boosting vitamins A and C. According to data from the USDA, 100 grams of culantro supplies around 338 IU of vitamin A.
These nutrients help enhance immune defenses, reducing vulnerability to infections.
4. Good for Bone Health
This herb offers a modest supply of minerals vital to bone strength, including calcium, magnesium, and potassium.
Research in the Journal of Bone and Mineral Research highlights magnesium’s role in maintaining bone density and preventing conditions like osteoporosis.
Culantro contains approximately 21 mg of magnesium per 100 grams.
5. Anti-Inflammatory Benefits
Culantro is rich in natural compounds like alkaloids and terpenoids that have been shown to reduce inflammation.
A 2020 study in Phytotherapy Research found that these substances may ease symptoms of inflammatory diseases such as arthritis by minimizing swelling and joint pain.
6. Enhances Respiratory Health
Traditional remedies often use culantro to relieve respiratory symptoms. Its natural antihistamine properties may help manage asthma and allergic reactions.
Herbal teas or decoctions made from culantro leaves are used to loosen mucus and ease coughing.
7. Supports Detoxification
Culantro may aid in the body’s detox processes, particularly for the liver and kidneys.
Research published in the Asian Pacific Journal of Tropical Biomedicine points to the herb’s diuretic effects, which promote kidney cleansing and may help prevent urinary tract infections.
8. May Help Manage Diabetes
Emerging studies suggest that culantro may support healthy blood sugar levels.
According to the Journal of Ethnopharmacology, its phytochemicals appear to improve insulin sensitivity, making it a potentially beneficial addition for those managing type 2 diabetes.
How to Use Culantro
In Cooking: Chop and add to soups, stews, curries, or marinades. It’s also great in sauces and chutneys.
As Herbal Tea: Steep fresh or dried culantro leaves in hot water for about 10 minutes. Add lemon or honey for extra flavor and health benefits.
Topically: Crush the fresh leaves into a paste and apply to insect bites, rashes, or minor wounds for soothing relief.
Precautions
Though culantro is generally safe, it may cause allergic reactions in some individuals, such as skin irritation or digestive upset. It’s best to try small amounts initially.
Pregnant or nursing individuals should consult with a healthcare provider before using culantro in large quantities or as a supplement. The same applies to those taking medication or managing chronic health issues.
