Apple Cider Vinegar Benefits and Uses

Despite its recent surge in popularity, the extensive list of apple cider vinegar benefits has been well-known for centuries. It's been shown to keep blood sugar in check, amp up weight loss, and even improve the appearance of acne and scarring, among other apple cider vinegar benefits. Plus, apple cider vinegar consumption works great for the keto diet.

But is apple cider vinegar good for you? 

And what is Bragg's apple cider vinegar good for? 

Apple cider vinegar (ACV) uses range from soothing sunburns to giving your gut health a boost. Some even suggest that ACV cures cold symptoms and seasonal allergies as well as acid reflux.

With at least 30 potential uses and a host of proven health benefits, this is a must-have item in your medicine cabinet.

What Is Apple Cider Vinegar?

Apple cider vinegar is a type of vinegar made from apple cider that has undergone fermentation to form health-promoting probiotics and enzymes, giving it significantly less sugar and fewer calories than apple cider or apple juice. In fact, it only takes one to two tablespoons of ACV to take advantage of the health benefits of apple cider vinegar and each tablespoon clocks in at just 3–5 calories and contains minimal sugar.

ACV has been consumed for thousands of years. In fact, records show that we've been fermenting apple juice into vinegar since well before 5,000 B.C.

Historically, ACV has been used for a variety of different purposes, such as helping to detoxify the liver, purifying blood, cleansing the lymph nodes and boosting immunity. In ancient Greece, Hippocrates even prescribed it mixed with a bit of honey to help cure coughs and colds.

In the 17th century, Europeans began using vinegar medicinally. They started preparing it in syrups and antiseptics and even used it as a gargle to kill off germs.

Today, ACV has re-entered the spotlight and is beginning to gain some well-deserved recognition for its potent health-promoting properties. Not only can it be used as a natural remedy to treat a variety of ailments, but it can also be added to salad dressings and marinades or used as an effective all-natural household cleaner and disinfectant.

Apple Cider Vinegar Benefits vs. Apple Cider Benefits

So what distinguishes apple cider from apple cider vinegar, and can they be used interchangeably?

Apple cider is made from fresh pressed apples. It's similar to apple juice but it's not filtered or processed in the same way.

ACV, on the other hand, is actually made from apple cider that has been fermented by yeast and bacteria, which turns the sugars into alcohol. It then undergoes a second fermentation process in which the alcohol is converted into acetic acid.

This fermentation process accounts for the many health benefits of apple cider vinegar and is the reason why ACV is able to lower cholesterol, keep blood sugar levels stable and relieve acid reflux. Apple cider, on the other hand, may taste great but doesn't provide the same wealth of benefits.

Health Benefits

1. Regulates Blood Sugar Levels

The ability of ACV to help maintain normal blood sugar is one of the most well-studied apple cider vinegar benefits.

In one study, vinegar consumption was found to decrease blood sugar levels by an average of 31 percent after eating white bread. Similarly, an animal study showed that giving diabetic rats ACV for four weeks was found to significantly reduce blood sugar levels.

ACV may also increase insulin sensitivity. Insulin is the hormone responsible for transporting sugar from the blood to the tissues where it can be used as fuel. Sustaining high levels of insulin can cause insulin resistance, which reduces its effectiveness and leads to high blood sugar and diabetes.

A study in Diabetes Care showed that vinegar ingestion helped significantly improve insulin sensitivity by up to 34 percent in those with either type 2 diabetes or insulin resistance.

To keep blood sugar levels stable, try diluting one to two tablespoons of apple cider vinegar in 8 ounces of water and consuming before meals. Additionally, be sure to moderate carbohydrate intake, increase your consumption of fiber and protein foods and get in plenty of regular physical activity to drop blood sugar levels even more.

2. Enhances Weight Loss

ACV has been in the limelight recently with fitness gurus and natural health experts alike recommending an apple cider vinegar diet to help drop unwanted pounds quickly. But is apple cider vinegar good for weight loss? And how much weight can you lose by drinking apple cider vinegar?

There is a plethora of research out there confirming the benefits of apple cider vinegar for weight loss. In one study, consuming just two tablespoons per day of ACV over 12 weeks resulted in nearly 4 pounds of weight loss with no other modifications to diet or lifestyle.

Studies show that ACV may also increase satiety, which can help reduce intake and amp up weight loss. In fact, one study showed that drinking apple cider vinegar actually decreased total caloric intake by up to 275 calories over the course of the day.

However, just because apple cider vinegar benefits weight loss doesn't mean that it should be used as a quick fix all on its own. In fact, if just drinking it alone, the amount of ACV weight loss will be minimal. To really see results, be sure to use it in combination with a healthy diet and active lifestyle.

3. Lowers Cholesterol

Cholesterol is a fat-like substance that can build up in the arteries, causing them to narrow and harden. High blood cholesterol puts a strain on your heart, forcing it to work harder to push blood throughout the body.

Apple cider vinegar can promote heart health by helping to keep cholesterol levels low. An animal study out of Iran showed that supplementing rats with ACV was able to reduce bad LDL cholesterol while also increasing beneficial HDL cholesterol.

Besides including a tablespoon or two of apple cider vinegar in your diet each day, other ways to lower cholesterol fast include minimizing your intake of sugar and refined carbohydrates, including a good variety of healthy fats in your diet and eating a few servings of fish per week.


4. Improves Skin Health

ACV doesn't just affect your internal health; it has also been shown to treat acne and reduce scarring. Certain strains of bacteria often contribute to the development of acne. Vinegar is well-known for its antibacterial properties and has been shown to be effective against many strains of harmful bacteria.

ACV also contains specific components like acetic acid, lactic acid, succinic acid and citric acid, all of which have been shown to inhibit the growth of Propionibacterium acnes, the specific strain of bacteria responsible for causing acne.

These beneficial components may also reduce scarring. A study in the Journal of Cosmetic Dermatology showed that treating acne scars with lactic acid for three months led to improvements in the texture, pigmentation and appearance of treated skin as well as a lightening of scars.

Adding some probiotic foods into your diet, using healing masks and toners and keeping your skin well-moisturized are some other effective home remedies for acne as well.

5. Reduces Blood Pressure

High blood pressure is a major risk factor for heart disease. It forces the heart to work harder, causing the heart muscle to weaken and deteriorate over time.

Apple cider vinegar benefits your blood pressure levels, helping to keep your heart healthy and strong. An animal study in Japan showed that giving rats acetic acid, the main component in vinegar, resulted in reduced levels of blood pressure. Another animal study had similar findings, demonstrating that vinegar effectively blocked the actions of a specific enzyme that raises blood pressure.

Other natural ways to lower blood pressure include increasing your intake of magnesium and potassium, upping your fiber intake and swapping the salt and processed foods for whole foods.

6. Relieves Symptoms of Acid Reflux

Gastroesophageal reflux disease, also known as GERD or acid reflux, is a condition characterized by acid backflow from the stomach up into the esophagus, causing symptoms like heartburn, belching and nausea.

Acid reflux is often a result of having low levels of stomach acid. If this is the case for you, drinking apple cider vinegar may help provide relief from acid reflux symptoms by introducing more acid into the digestive tract to prevent acid backflow.

For best results, dilute one to two tablespoons of ACV in an 8 ounce glass of water and drink just before eating. Additionally, remember to follow an acid reflux diet rich in vegetables, healthy fats and fermented foods to slash symptoms even more.

What Is It Good For?

Now that you know how healthy ACV is for you, what are the best ways to use apple cider vinegar? Check out these 30 apple cider vinegar uses so you can take advantage of apple cider vinegar benefits:

1. Boosts Gut Health

By opting for organic raw apple cider vinegar, you can add a healthy dose of beneficial bacteria into your diet. This bacteria can enhance the health of your digestive system and deliver a host of added gut bacteria benefits like increased immunity and an improved ability to digest and absorb nutrients. Incorporate one to two tablespoons into your diet per day along with other fermented foods such as kombucha or kefir for best results.

2. Soothes Sunburns

If you've spent a little too much time in the sun, ACV is a great natural remedy for soothing dry, sunburnt skin. Add a cup of ACV plus 1/4 cup coconut oil and some lavender essential oil to a lukewarm bath and soak to provide sunburn relief.

3. Regulates Blood Sugar

Apple cider vinegar benefits your blood sugar levels and can even increase insulin sensitivity. Try making an apple cider vinegar drink by diluting one to two tablespoons in an 8-ounce cup of water and consuming before meals to keep blood sugar levels steady.

4. Fights Fungus

Fungal infections like athlete's foot, toenail fungus, jock itch or yeast infections can be easily treated with the help of ACV. Creating an antifungal spray is one of the most effective apple cider vinegar uses. Combined with other fungus-fighting ingredients, it can reduce symptoms and provide relief fast.

5. Improves Skin Health

Apple cider vinegar benefits for skin include treating acne and reducing scarring. Known for its antibacterial and healing properties, apple cider vinegar benefits skin health by killing off strains of acne-causing bacteria. Try an apple cider vinegar toner to help enhance skin health.

6. Enhances Circulation

Some studies have found that applying ACV to varicose veins could help reduce symptoms. Try combining with witch hazel and scrubbing in a circular motion to improve circulation and alleviate symptoms.

7. Treats Warts

Want to get rid of a wart that won't go away? 

Try soaking a cotton ball in ACV, applying directly to the wart and covering with a bandage overnight. 

Though it may take a while, repeating this a few times can cause the wart to eventually fall right off.

8. Heals Poison Ivy

ACV is a natural remedy that can help soothe an itchy poison ivy rash. This is because it contains potassium, which may help reduce the swelling associated with poison ivy. Try applying a teaspoon directly to the skin a few times per day until it is healed.

9. Kills Bugs and Fleas

If your dog or cat can't stop scratching themselves, ditch the chemical-laden flea killers and try this natural remedy instead. Add equal parts water and apple cider vinegar to a spray bottle and apply to the fur once per day until fleas are gone. You can also try making your own homemade bug spray and applying to your skin to fight off pesky insects.

10. Wards off Seasonal Allergies

Many people use apple cider vinegar as a natural remedy for seasonal allergies. The healthy bacteria found in ACV may promote immunity and support healthy lymphatic drainage to kick seasonal sniffles and allergies to the curb. Try to drink two tablespoons diluted in water next time your allergies are acting up.

11. Acts as a Natural Deodorant

The armpits are a great breeding spot for bacteria, which can lead to a worsening of body odor. ACV possesses powerful antibacterial properties and makes an excellent natural deodorant. One of the simplest apple cider vinegar uses is to dab a bit on your fingers and apply under your arms to help neutralize odor and keep you smelling fresh.

12. Keeps Hair Shiny

For dull or dry hair, try using apple cider vinegar for hair. Making an apple cider vinegar hair rinse prevents dryness, makes it smell great and helps hair stay shiny and lustrous.

13. Amps Up Weight Loss

ACV can boost satiety and kill cravings to kickstart weight loss. There are plenty of options for how to drink apple cider vinegar, but one of the easiest options is to make an apple cider vinegar weight loss drink by adding a dose of ACV to your favorite green smoothie recipes.

14. Reduces Acid Reflux and Heartburn

Many people experience acid reflux as a result of low levels of stomach acid. ACV can help increase levels of stomach acid to prevent backflow into the esophagus and reduce symptoms of heartburn. It works best to drink apple cider vinegar right before meals. Dilute a tablespoon or two of ACV in one 8-ounce cup of water and drink up to fight off acid reflux.

15. Balances Your pH

Although acetic acid, the primary component in ACV, is acidic, it has an alkalizing effect on the body. A few tablespoons of apple cider vinegar per day can keep your pH levels balanced to help optimize health.

16. Acts as a Household Cleaner

Mixing equal parts ACV with water to make an all-natural household cleaner is one of the easiest and most effective apple cider vinegar uses. Thanks to its antibacterial properties, it's perfect for killing off germs and keeping the house spotless.

17. Whitens Teeth

ACV can even brighten up your smile and naturally whiten your teeth. For best results, try brushing with a bit of ACV, rinsing your mouth out. Keep in mind that overdoing it can actually erode your enamel, so use a moderate amount and avoid overdoing it.

18. Relieves Cold Symptoms

If you feel a case of the sniffles coming on, a few tablespoons of ACV may be a useful natural cold remedy to relieve symptoms fast. This is because apple cider vinegar contains beneficial bacteria that can help give your immune system a quick boost, especially when you're feeling under the weather.

19. Lowers Blood Pressure

Acetic acid, the main component in ACV, has been shown to reduce blood pressure levels and help improve heart health. For best results, dilute a tablespoon of apple cider vinegar in an 8-ounce cup of water and consume three times daily to help drop blood pressure.

20. Aids in Detoxification

ACV can help balance your pH, encourage lymphatic drainage and enhance circulation, making it a great tool when it comes to detoxification. The typical apple cider vinegar dosage is one to two tablespoons mixed with water a few times per day, but you can also try out the Secret Detox Drink to get a concentrated megadose of health-promoting ingredients that can aid in detoxification.

21. Soothes Sore Throat

When you're feeling under the weather with a scratchy sore throat, you may want to consider reaching for the apple cider vinegar. With its potent antibacterial properties, ACV can soothe your throat to help get you back to feeling your best. However, be sure to dilute your ACV with water to maximize results and prevent the acidity from burning your throat.

22. May Help Remove Chemical Residue

Many people wash fruits and veggies with ACV instead of water due to its ability to kill off bacteria and prevent foodborne illness. Some also use ACV to remove chemical residue and reduce pesticide exposure, although more research is needed to determine whether this is more effective than water alone.

23. Extends Shelf-Life

Thanks to its acidic pH, ACV is often used as an effective food preservative, helping to extend shelf-life by killing off bacteria and blocking food spoilage. Try using ACV to pickle your favorite veggies, such as cucumbers, carrots, radishes or squash by boiling the vinegar with water, salt and sugar and then mixing with your favorite herbs and spices.

24. Keeps Dishes Clean

Adding a bit of ACV to your detergent when washing the dishes can be an easy and effective way to kill off bacteria and keep dishes clean. If using a dishwasher, some even recommend adding it directly to the water a few minutes after starting it up to boost the bacteria-busting effects.

25. Adds Flavor to Homemade Salad Dressings

ACV can bring a zesty burst of flavor to your favorite homemade salad dressings and vinaigrettes. Simply mix with some olive oil, salt, pepper and spices for an easy way to dress up your salads.

26. Decreases Dandruff

For an easy alternative to chemical-laden soaps and shampoos used to target dandruff, give ACV a try. Massaging it into the scalp is thought to help inhibit the growth of Malassezia, a specific strain of fungus that contributes to dandruff and the dry, itchy scalp that comes with it.

27. Promotes Oral Hygiene

Some claim that apple cider vinegar can help battle bad breath by killing off the harmful bacteria in your mouth. Use it as a mouthwash by diluting one tablespoon in a cup of water and rinsing your mouth one to two times daily.

28. Boosts Bubble Baths

In addition to keeping skin healthy and clear as a natural toner, many also add ACV to bubble baths to increase circulation, support hair and skin health and fight odor naturally. Ideally, add about 1-2 cups of apple cider vinegar to your detox bath and soak for 20–30 minutes. Then, be sure to take a shower to help rinse off any excess vinegar from the skin.

29. Stops Hiccups

For an easy natural hiccup remedy, try combining a teaspoon of sugar with just a few drops of apple cider vinegar. Supposedly, the sour taste of the ACV mixed with the coarse texture of the sugar can help ease hiccups by triggering a specific set of nerves responsible for the contractions that cause them.

30. Kills Weeds Naturally

Gardeners and green thumbs can use ACV as a natural, pet-friendly weed killer to help protect plants. There are plenty of resources available for how to make apple cider vinegar weed killer, but it's typically either used alone or mixed with soap, salt, lemon juice or even essential oils and sprayed directly on weeds. Be sure to spray carefully and avoid getting the solution on healthy plants as it can potentially harm the other plants in your garden.

Types and ACV Dosage

You may be wondering: Can I drink apple cider vinegar everyday? Drinking up to two tablespoons per day diluted with water has been shown to be safe and effective for a variety of different conditions. Some also opt to take apple cider vinegar pills containing a similar amount, although research is limited on the effectiveness of these supplements.

With ACV, terms like organic and raw are tossed around pretty loosely, making it hard to decipher what you're actually getting when you grab a bottle from the store.

To maximize the apple cider vinegar benefits, you should pick organic, raw and unfiltered apple cider vinegar whenever possible. It should also be murky with a web-like appearance and the mother still intact to get the most nutritional bang for your buck.

Here's what those terms actually mean and why you should pick organic, raw and unfiltered ACV whenever possible for the best apple cider vinegar benefits:

Organic Apple Cider Vinegar

If your ACV is labeled as certified organic, it means that it's free of genetically modified organisms and synthetic additives that can actually do more harm than good in terms of your health.

Raw Apple Cider Vinegar

Raw apple cider vinegar is unheated and unprocessed. This means that it still has the mother intact, which is a cluster of proteins, enzymes and beneficial bacteria often removed during processing. Consuming apple cider vinegar with mother intact ensures that you're able to maximize the potential health benefits of this powerful ingredient.

Unfiltered Apple Cider Vinegar

For most apple cider vinegar uses, you'll also want to go for unfiltered apple cider vinegar. When ACV is filtered, it removes the mother as well as any sediment, leaving behind a clear, amber vinegar.

Risks and Side Effects

Although apple cider vinegar consumption is healthy and safe for most people, consuming large amounts can lead to some negative effects on health. So what are the side effects of drinking apple cider vinegar everyday?

Some of the most common apple cider vinegar side effects include erosion of tooth enamel, burning of the throat or skin and decreased levels of potassium. Be sure to always dilute apple cider vinegar in water instead of drinking it straight to prevent negative side effects. You should also start with a low dose and work your way up to assess your tolerance.

If you're taking blood sugar medications, talk to your doctor before using apple cider vinegar. Because ACV may help reduce blood sugar levels, you may need to modify your dosage of diabetes medications to prevent hypoglycemia symptoms.

Although there is limited research available on the effects of apple cider vinegar on bone loss, one case study did find that consuming large amounts caused low potassium levels and decreased bone formation due to the high acidity. Therefore, it's important to keep intake in moderation and avoid consuming very high amounts to prevent negative side effects.

Finally, while there are a wide range of apple cider vinegar uses, it shouldn't be viewed as a quick fix or cure when it comes to your health. Instead, it should be paired with a nutritious diet and healthy lifestyle to really see results and the best apple cider vinegar benefits.

Final Thoughts

ACV is made from apple cider that has been fermented, producing healthy probiotics and enzymes and significantly slashing sugar and calories and those aren't the only apple cider vinegar benefits.

Apple cider vinegar benefits include improving weight loss, dropping blood pressure and cholesterol levels, stabilizing blood sugar, enhancing skin health, and relieving acid reflux symptoms.

What is organic apple cider vinegar good for? 

There are a wide range of apple cider vinegar uses, from making all-natural household cleaners and bug sprays to whitening teeth and aiding in detoxification.

Opt for raw, unfiltered and organic ACV with the mother still intact as this type of ACV provides the most apple cider vinegar benefits.

Remember to dilute apple cider vinegar in water, use it in moderation, and pair it with a nutritious diet and healthy lifestyle to maximize apple cider vinegar benefits. It even fits in seamlessly to the popular keto diet.

Top 6 Health Benefits Oat Bran Nutrition (+ How to Use It)

There's oat bran, oat groat, oatmeal, rolled oats, yes, it can get a little confusing to understand the difference between these many terms. But the most common question may be which type of oat is healthiest? Does the way an oat groat is split, steamed or rolled impact its health benefits?

Research shows that the consumption of oats, oatmeal and oat bran provides a number of benefits, including their ability to reduce cholesterol levels, inflammation of arteries and the occurrence of coronary heart disease.

Perhaps oat bran's biggest attribute is its soluble fiber content. This allows for its ability to benefit your digestion, heart health, weight management and cholesterol levels. Plus, the outer layer of the oat seed is also a good source of plant-based protein and micronutrients.

It's safe to say that oat bran can be considered a healthy food that can work to benefit your health.

What Is Oat Bran?

Oat bran is the outer layer of the oat groat, or seed. To make oat bran, the outer shell of the whole oat groat is removed and separated from the endosperm during the processing phase. The layers of the oat groat are often separated in order to make the grain easier to cook.

Oats come from the Avena sativa plant, which is grown for its seeds. Oatmeal, rolled oats and most other foods made from oats contain bran, but you can also purchase oat bran separately and add it to meals to increase the fiber, protein and micronutrient content.

Is oat bran gluten-free? 

12 Cilantro Benefits, Nutrition and Recipes

Cilantro benefits are impressive, but it can be a pretty polarizing ingredient. While some love its refreshing flavor, others find that it leaves a soapy, unpleasant aftertaste. However, regardless of which end of the spectrum you fall on, there's no doubting that it is packed with micronutrients, antioxidants and other medicinal compounds that can have a huge impact on overall health.

So what does cilantro do to your body? This article will take a look at the potential cilantro benefits and side effects, plus some easy ways to add this versatile, healing herb to your daily diet.

What Is Cilantro?

Cilantro is a popular herb popular around the globe that resembles flat leaf parsley at first glance, but at first sniff, it transports you to the Mediterranean, Mexico, Asia and India. It gives a fresh boost of flavor, without the addition of sea salt or other seasonings.

This versatile herb is used in everything from guacamole and salsa to curries, noodle dishes and chimichurri sauces of Argentina. Not only does this flavorful, bright herb have unlimited culinary applications, but surprisingly to many people cilantro benefits the body and has many known healing properties.

One of the reasons that it is so unique is due to its versatility. While green and leafy, it brings a fresh, nearly citrusy flavor to foods. Once it flowers, it produces the seeds, and the flavor of the leaves intensify. Plus, the coriander seeds that it yields contain their own health benefits. Although still citrusy in nature, coriander has a warm, almost nutty flavor, making it the perfect complement for pickling, sausages, breads and earning it a spot as one of the central spices in garam masala.

Cilantro Benefits

1. Rids the Body of Heavy Metals

Arsenic, cadmium, aluminum, lead and mercury can become resident in our tissues. This can lead to heart disease, hormonal imbalances, neurological conditions, infertility and so much more. Cilantro, also known scientifically as Coriandrum sativum, has been shown to bind these toxic metals together, loosening them from tissue and facilitating their elimination from the body.

One animal model found that Coriandrum sativum significantly decreased lead-induced oxidative stress, while another study found that it actually accelerated the removal of heavy metals from the body. In this study, the herb was used to help remove stubborn heavy metal deposits that continued to plague patients, even after initial infection symptoms had faded.

2. Protects Against Oxidative Stress

Oxidative stress is linked to a wide array of degenerative diseases, including some types of cancer, heart disease, arthritis, Alzheimer's disease, macular degeneration and much more.

This herb's strong antioxidant properties, in part due to the flavonoid quercetin, helps protect against the damage caused by free radicals in the body. A recent in vitro study found that Coriandrum sativum actually protects against oxidative stress, thanks to its high content of antioxidants.

3. Reduces Anxiety

This herb can help calm the nerves and improve sleep quality due to its natural sedative properties. A recent animal model published in the Indian Journal of Pharmacology found that high levels of cilantro extract produced the same anti-anxiety effects as the popular prescription drug, valium (diazepam).

Some of the most common side effects of valium include confusion, hallucinations, risk-taking behavior, agitation, aggression, memory problems and muscle weakness. The extract of this herb could potentially help relieve anxiety and improve your sleep without these potentially dangerous side effects.

4. Lowers Blood Sugar Levels

The leaves and stems of cilantro have been shown to help lower blood sugar levels in animal studies. One study published in the Journal of Food Sciences showed that when diabetes has been diagnosed, the plant helps support healthy liver function and balance blood sugar.

Researchers believe that the results support Coriandrum sativum as a remedy for diabetes. Chop the leaves and stems and add to salads, salsas and smoothies to lower your blood sugar levels and improve overall health.

5. Supports Heart Health

Some research shows that this herb could help promote heart health by reducing several risk factors for heart disease. In fact, the results of one animal study indicated that cilantro benefits cholesterol and triglyceride levels in the body by helping lower them. Another study published in Food and Chemical Toxicology found that the polyphenols and natural cardioprotective nutrients found in the herb can help prevent oxidative damage that is specifically associated with heart damage.

6. Prevents Urinary Tract Infections

There are many factors that can contribute to urinary tract infections, including bacterial growth, sexual activity, genetics or diabetes. Cilantro's antibacterial compounds could potentially help keep the urinary tract healthy and free from unhealthy bacteria in a healthy alkaline environment. In addition, coriander seeds are helpful in relieving symptoms if a UTI does occur.

Simply soak 1.5 teaspoons of dried coriander seeds overnight in two cups of water. Strain and drink, or just add to your morning smoothie. It's believed to help relieve the discomfort and pain associated with the UTI and help to speed your healing.



7. Settles Digestive Upset

Cilantro benefits have been used throughout the world for thousands of years, including to settle nauseous tummies, prevent gas and bloating, relieve indigestion and heartburn, and ease stomach cramps. It also aids in efficient digestion by helping produce digestive enzymes that promote the breakdown of foods. In many cuisines, fresh cilantro accompanies hot and spicy dishes because of its cooling effects.

Hot curry dishes, green chili and spicy Thai noodle dishes all are better tolerated by many people with the simple addition of just a touch of fresh, chopped cilantro. This cooling effect can help prevent heartburn after spicy meals. If gas or bloating is a problem, try adding chopped cilantro as a garnish for legume dishes and to salads.

8. Protects Against Food Poisoning

Cilantro benefits not only detox the body, but also protect it from infection and toxins. Its natural antibacterial properties may help protect against both food- and waterborne diseases, including food poisoning and dysentery. Research published in the International Journal of Food Microbiology studied dill, coriander and eucalyptus and found that cilantro was particularly effective in fighting Listeria monocytogenes, a specific strain of bacteria that causes listeriosis.

9. Supports Healthy Menstrual Function

Coriander seed from cilantro benefits healthy menstrual function by regulating proper endocrine gland function and the hormones that regulate menstrual cycles. In addition, coriander is believed to help reduce the bloating, cramps and pain during the cycle.

10. Prevents Neurological Inflammation

Neurodegenerative diseases, including Alzheimer's, Parkinson's and multiple sclerosis, are associated with chronic inflammation. A study published in Molecular Neurobiology found that diets high in turmeric, pepper, clove, ginger, garlic, cinnamon and coriander could potentially help prevent the inflammation associated with these devastating diseases. Researchers also noted that populations with diets rich in these herbs and spices showed lower incidences of neurological degeneration.

11. May Help Protect Against Colon Cancer

Some promising research conducted on animals suggests that coriander could help protect against colon cancer by reducing cholesterol levels and increasing the excretion of sterol compounds and bile. This process decreases toxic levels in the colon, lowering the risk for cancer.

12. Soothes Skin Irritation

Cilantro is used both internally and externally as a remedy for skin irritations, including hives, sunburns and poison ivy. Its natural antihistamines help calm the immune system response against allergens. Fresh cilantro and coconut oil can be blended together and applied topically to soothe sunburns, dry skin, poison ivy and hives caused by an allergic reaction.

To get all the cilantro benefits, try blending with water instead of coconut oil and strain. Apply it to the skin, and drink the remaining juice. This two-pronged approach is particularly helpful when seeking relief due to an allergic reaction.

Nutrition Facts

Cilantro benefits come from its rich supply of phytonutrients, flavonoids and phenolic compounds. It’s also low in calories and packs a good amount of vitamin K and vitamin A into every serving.
A quarter cup (about four grams) of this herb contains approximately:

1 calorie
0.1 grams carbohydrates
0.1 grams protein
0.1 grams fiber
12.4 micrograms vitamin K (16 percent DV)
270 international units vitamin A (5 percent DV)
1.1 milligrams vitamin C (2 percent DV)
0.1 milligrams vitamin E (1 percent DV)
2.5 micrograms folate (1 percent DV)
20.8 milligrams potassium (1 percent DV)

Cilantro vs. Coriander

Many people are familiar with the coriander spice and often wonder: What is coriander? Are coriander and cilantro the same thing?

Cilantro and coriander both come from the same plant, also known as Coriandrum sativum, or the cilantro plant. The term cilantro refers to the stalks and leaves, while coriander refers to dried cilantro seeds. While cilantro is generally sold and consumed fresh, the seeds are used either whole or ground into a fine powder.

There are also several other differences between coriander vs. cilantro, including the way that each tastes and how the two herbs are used in cooking.



How to Select, Store

Cilantro is widely available at most grocery stores and can be found in the produce section alongside other fresh herbs like thyme and basil. Look for bright, even leaves with no wilting to ensure you get the best quality possible.

Additionally, be sure to differentiate between cilantro vs. parsley, which are often very similar in appearance. Although cilantro is often used as a substitute for parsley, it does have a unique flavor all its own and may not be a suitable swap in every dish. The main differences between parsley vs. cilantro can be spotted in the leaves of the plant. While parsley has pointed, flat leaves, cilantro's leaves are more rounded with jagged edges.

When it comes to how to store cilantro, be sure to give it a quick rinse in fresh water to remove any dirt or grit. Store upright in a jar with an inch or two of water, cover with a plastic bag and refrigerate. Be sure to remove any wilted or slimy leaves before covering in plastic, and the it should remain beautiful for up to 10 days. Drying it is not recommended, as the fresh, citrusy flavor is diminished with dried cilantro.

This herb can be used to add a burst of flavor to just about any dish. It works well paired with lime in cilantro rice dishes or cilantro lime shrimp. It can also be used to make dressings, sauces, curries and more. You can even use it as a garnish for a pop of color, taste and nutrients by making cilantro tacos, salsa or guacamole.

While coriander can be added throughout the cooking process, cilantro actually loses its signature strength and cilantro benefits when introduced to heat. It is best to add fresh, chopped cilantro leaves just prior to serving in hot dishes. For raw preparations, such as salsas, guacamole and smoothies, it can be added at any point.

Rare instances of severe allergic reactions have been linked to occupational exposure. In these uncommon cases, research suggests that anaphylaxis and respiratory symptoms are due to repeated exposure, most often in processing facilities. Individuals with bronchitis or asthma should be careful when using dried, ground coriander as it may cause irritation in the bronchial arteries.

Final Thoughts

An herb that is favored for its versatility, refreshing flavor and citrusy aroma, cilantro benefits are vast.

While the term itself refers to the leaves and stalks of the cilantro plant, coriander is a spice derived from the dried seeds. Although they come from the same plant, the two have very different flavors and are used in different dishes as well.

Researchers have turned up a long list of potential cilantro health benefits. Potential health benefits of cilantro include improved heart health, decreased anxiety, lower blood sugar levels, protection against oxidative stress and more.

It is also low in calories but high in antioxidants along with vitamin K and vitamin A.

Best of all, it is easy to enjoy and can be found in a variety of recipes, such as soups, salsas and sauces - as well as dishes like cilantro dressing and cilantro lime vinaigrette.

Top 6 Benefits & Uses

In addition to being a pantry staple, cinnamon is a potent ingredient that holds valuable medicinal properties. While most are well-aware of the many health benefits of cinnamon, very few are able to distinguish between the many different types.

Saigon cinnamon, in particular, is a specific variety of cinnamon with a stronger, more distinct flavor and unique chemical composition that sets it apart from other spices.

So which type of cinnamon is healthiest? 

Goji Berry Benefits: Antioxidant & Anti-Inflammatory Superfruit

The goji berry plant, or wolfberry fruit as it's known in China, has been used in Traditional Chinese Medicine for over 2,000 years. Some legends report that goji berries were eaten by monks in the Himalayan Mountains and steeped in hot water to help aid meditation and obtain greater health, vitality, longevity, energy and stamina.

What does recent research tell us are the benefits of goji berries? 

Goji berry benefits include the ability to: Reduce blood glucose and help protect against type 2 diabetes
Reduce hypertension
Defend against infectious diseases
Lower the risk for common illnesses like the cold or a fever
Fight depression and anxiety or other mood disorders
Regulate cholesterol levels and keep triglycerides at an ideal balance, thereby helping to prevent heart disease
Protecting skin and eye health, thanks to antioxidants known as beta-carotene and other phytonutrients that help protect skin and eye health.

1. Provide High Levels of Antioxidants and Nutrients

Like most other superfoods, goji berries are an excellent source of antioxidants that help boost the immune system and protect the body from high levels of oxidative stress and inflammation, since they fight free radical damage.

One of the surprising goji berry benefits you might not know about is that each serving has about four grams of protein and 18 different amino acids, plus over 20 other trace minerals, including zinc, iron, phosphorus and riboflavin (vitamin B2). Ounce for ounce, goji berries offer more beta-carotene than carrots and more iron than soybeans and spinach, which makes them a great source to help stave off iron deficiency.

2. Improve Immune Function and Fight Cancer

Goji berries are similar to other berries like blueberries and raspberries — in that they supply high levels of antioxidants vitamin C and vitamin A. These are two nutrients key to building immunity and preventing common illnesses like a cold, plus more serious chronic diseases like cancer or neurodegenerative decline.

Of the may antioxidants present in goji berries, carotenoids like zeaxanthin and precursors to vitamin C are the most extensively researched. High levels of these compounds give gojis a reputation for battling cancerous cells, fighting tumor growth, decreasing inflammatory cytokine levels and detoxifying the body of harmful toxins.

Goji berry benefits also extend to other parts of the body thanks to their polysaccharides and glycoconjugate compounds that promote unique bioactive immunomodulating, anti-tumor and antioxidant activities in the brain, liver, reproductive organs and digestive tract.

Gojis are also reported to have anti-aging properties and show anti-tumor activities against various types of skin cancer cells by inhibiting tumor growth and inducing apoptosis.

3. Promote Healthy Skin

Similar to the benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits), which helps promote healthy skin and even acts like a natural skin cancer treatment.

In an animal study done by the Faculty of Veterinary Science at the University of Sydney, drinking 5 percent goji berry juice supplied antioxidant activity that offered significant protection against skin disorders and lipid peroxidation of UV light damage. Two known endogenous skin antioxidants are present in goji berries, heme oxygenase-1 and metallothionein, which were found to be involved in the photo-immune protection.

The results show that drinking goji berry juice increases protection against free radical damage from the sun. Gojis provide additional photoprotection for people who are susceptible to skin cancer and other skin disorders.

4. Protect Eye Health

Goji berry benefits also include the ability to protect eyes from age-related diseases like macular degeneration, the leading cause of blindness in older adults. Goji berries are a natural treatment for macular degeneration and beneficial for vision because of their high levels of antioxidants (especially zeaxanthin), which can help stop damage from UV light exposure, free radicals and other forms of oxidative stress.

One study published in the American Academy of Optometry's Optometry & Vision Science journal found that drinking goji berry juice daily as a dietary supplementation for 90 days increases plasma zeaxanthin and antioxidant levels significantly, which protect eyes from hypopigmentation and accumulation of oxidative stress compounds that can damage the macula. Other studies show that the goji berry benefits eye health by protecting the retina from ganglion cells, meaning gojis antioxidants act as a natural treatment for glaucoma.



5. Help Stabilize Blood Sugar

Especially useful for people with diabetes, goji berries benefits also help control the release of sugar into the bloodstream, which prevents spikes and dips due to problems balancing glucose levels.

Evidence shows that gojis exhibit significant hypoglycemic effects and insulin-sensitizing activity by increasing glucose responsiveness.

As part of a healthy diet, a natural diabetes remedy and a way to increase insulin sensitivity, goji berries are one of the best choices for those with trouble balancing blood glucose levels and its effects.

Reducing sugar intake and increasing responsiveness to insulin is extremely important for the growing number of diabetes cases in the U.S. and other developed nations today, so goji berries make a much better snack alternative and sweetener to high-sugar packaged goods and sugar additives.

6. Detoxify the Liver

Goji berries are believed to offer liver protection and are used along with traditional herbs like licorice, ganoderma, gynostemna and pentaphylla in many liver cleanses. This is one reason they're commonly used as a tonic ingredient in soups and to make sweet or savory porridges for people who are sick.

They're thought to be one of the best ingredients for promoting liver and kidney health, according to TCM, since goji berry benefits the body's liver and kidney meridians to restore vitality, strength and well-being. This makes them a great kidney stone natural remedy as well as a good food for cleansing the blood.

7. Keep Your Energy and Mood Up

According to a study from the Journal of Alternative and Complimentary Medicine, drinking goji berry juice regularly can help increase energy levels, moods and improve digestive health, too.

Participants who drank goji juice for two weeks had improvements in terms of their feelings of general well-being, increased energy levels and better gastrointestinal function. Try having some gojis as a pre-workout snack to get you going and keep your stamina up.

8. Boost Fertility

Traditionally, the Chinese believe that goji berry nutrition benefits the reproductive system and offers increased fertility. Goji berries are believed to increase sperm count and the vitality of sperm. Evidence shows additional goji berry benefits include treating female infertility in patients with premature ovarian failure and the inability to ovulate normally.

Gojis are mainly used in TCM for treating yin deficiency, which is believed to be the female aspect of the personality and body. Knowing that goji berry benefits include the ability to increase mood, reduce stress and fight inflammation, TCM practitioners prescribe a dose of six to 15 grams daily for balancing yin and restoring hormonal health.

Results from a study done by the College of Public Health at Wuhan University in China showed gojis protect against testicular tissue damage induced by heat exposure, raise antioxidant activity of superoxide dismutase in the reproductive system, raise sexual hormone levels and protect against DNA oxidative damage to testicular cells. These findings support the folk reputation that gojis are effective for fighting infertility.

Risks and Side Effects

What are the side effects of goji berries? 

Coriander Helps Control Blood Sugar, Cholesterol and Blood Pressure

You know those green leaves packed with flavor (and nutrients) that you commonly consume in guacamole? That's cilantro. Is coriander cilantro? Not exactly, but coriander is a seed spice that's been cultivated since ancient times and comes from the same plant that gives us beneficial cilantro leaves.

Don't be alarmed if this doesn't ring a bell. These seeds might not be as well-known unless you're a lover of curries and masalas, which include coriander as an integral ingredient.

When the leaves are used in their fresh form, we commonly refer to this herb as cilantro. The dried seeds are what we know as coriander, and they've been used as a culinary spice and food-poisoning preventative agent for ages. As a spice, it's either sold whole or ground with a flavor similar to a blend of lemon, sage and caraway. Sounds interesting, right?

What are the benefits of eating coriander? 

These seeds not only offer a unique and intriguing flavor profile, but their consumption has also been shown to improve blood flow and heart health, as well as calm serious digestive problems like irritable bowel syndrome.

That's because coriander contains a multitude of bioactive compounds that lead to a wide array of pharmacological activities. These include its ability to act as an antimicrobial, anti-epileptic, antidepressant, antimutagenic, anti-inflammatory and anxiety inhibitor.

Coriander benefits may also include its ability to help lower cholesterol, blood pressure and blood sugar naturally. Read on to see just how amazing this worldly healing spice truly is.

What Is Coriander?

It's easy to get confused by exactly what this spice really is. Many people are confused by cilantro vs. coriander. That is probably because both come from the same plant. Here's one simple coriander meaning: the seeds of the coriander plant. Cilantro is the leaf of coriander or cilantro plant.

Are coriander leaves and cilantro the same thing? Yes, cilantro is sometimes called coriander leaves or Chinese parsley. It's also helpful to know that Vietnamese coriander tastes similar to cilantro but is a completely different plant.

What does coriander taste like? 

While leafy cilantro adds a bright, somewhat citrusy flavor to dishes, coriander seeds are warm, sweet and nutty.

Some countries actually refer to cilantro as coriander, so any mentions of fresh coriander or coriander leaves are what we in the U.S. typically refer to as cilantro. For example, a coriander chutney recipe may call for a bunch of coriander, which to Americans is a bunch of cilantro.

Coriander grows wild over a wide area of Western Asia and Southern Europe, and archaeological findings point toward cultivation by ancient Egyptians. It also appears to have been cultivated in Greece since at least the second millennium B.C. In 1670, it was first brought to the British colonies of North America and was one of the first spices cultivated by early settlers.

Coriander has been used as a digestive aid for thousands of years, with evidence of its use dating as far back as 5000 B.C. It's mentioned in Sanskrit texts, ancient Egyptian papyri, the Old Testament and the writings of the Greek physician Hippocrates. The Roman armies brought it to Europe, where it was used to preserve meats, and the Chinese believed it counteracted food poisoning.

Health Benefits

1. Lower Blood Sugar

Coriander seeds and essential oil have blood sugar-lowering effects on the human body. The effect is actually so therapeutic that people who suffer from low blood sugar or take blood sugar-lowering medicine are warned to be careful with using coriander products.

If you're looking to naturally improve diabetes and lower you blood sugar, you may want to consider having more coriander in your daily diet. Multiple animal studies back up this notion and show that it can help stimulate the secretion of insulin and lower blood sugar. One study showed that this spice improved carbohydrate metabolism and increased hypoglycemic action in rats.

2. Ease Digestive Discomfort

Why does coriander makes such a great digestive aid? 

Researchers have found that it works like an antispasmodic drug, relaxing contracted digestive muscles that cause the discomfort of IBS and other problematic gut disorders.

A study published in Digestive Diseases and Sciences studied 32 people with IBS, a chronic digestive complaint affecting 20 percent of Americans today. The study evaluated the effects of taking a preparation containing coriander versus taking a placebo. After eight weeks, those taking the coriander preparation had significantly lowered severity and frequency of abdominal pain and discomfort. They also had less severity and frequency of bloated stomach compared to the placebo group.

3. Decrease Blood Pressure

For people suffering with hypertension, consuming this spice has been shown to reduce blood pressure. Not only does it help positively modulate gut activity, but it also has a diuretic effect on the body. This is very helpful to people suffering from high blood pressure. When you address high blood pressure, you also decrease your risk of serious and deadly conditions like blood clots and strokes.

4. Fight Food Poisoning

Several studies suggest that coriander is among several herbs and spices that have strong antimicrobial effects against foodborne pathogens. When you use it in your cooking, you actually add an additional layer of protection against the risk of food poisoning.

Coriander actually contains an antibacterial compound that may specifically fight against Salmonella choleraesuis. Salmonella poisoning is responsible for 1 million foodborne illnesses in the U.S. every year. 

A study in the Journal of Agricultural and Food Chemistry specifically showed its antibacterial activity against Salmonella. Coriander contains high levels of dodecenal, a natural compound that's actually twice as powerful of an antibiotic than the leading treatment for salmonella-based illness. By adding this spice into your diet, you can help to guard yourself against uncomfortable or even fatal food poisoning.

5. Improve Cholesterol Levels

Some research shows that by incorporating coriander into your diet you can decrease your levels of bad cholesterol. In one animal research experiment, a significant decrease in bad cholesterol, or LDL, and an increase in healthy cholesterol, or HDL cholesterol, was shown among subjects who were administered coriander seeds.

6. Help Urinary Tract Infections

Coriander seeds can be helpful in relieving symptoms of a urinary tract infection by fighting off the bacteria that cause a UTI in the first place. Simply soak 1.5 teaspoons of dried seeds overnight in two cups of water. Strain and drink as a coriander tea, or just add it to your morning smoothie. It may help to relieve the discomfort and pain associated with the UTI and help speed overall healing.

7. Support Healthy Menstrual Function

Coriander seeds may help support healthy menstrual function by helping regulate proper endocrine gland function and the hormones that regulate menstrual cycles. In addition, coriander can help reduce the bloating, cramps and pain during your cycle. Its use to regulate menstruation is a common practice in Ayurvedic medicine.

8. May Prevent Neurological Inflammation and Disease

Neurodegenerative diseases — including Alzheimer's, Parkinson's, multiple sclerosis, brain tumors and meningitis — are associated with chronic inflammation. A study published in the journal Molecular Neurobiology found that diets high in turmeric, pepper, clove, ginger, garlic, cinnamon and coriander helped target inflammatory pathways and prevent neurodegenerative diseases. Researchers noted that lifestyle factors of individuals with diets rich in these nutrients showed lower incidences of neurological degeneration.

Nutrition Facts

One tablespoon of coriander (Coriandrum sativum) seeds contain about:

15 calories
2.8 grams carbohydrates
0.6 gram protein
0.9 gram fat
2.1 grams fiber
0.8 milligram iron (4.6 percent DV)
16 milligrams magnesium (4 percent DV)
35 milligrams calcium (3.5 percent DV)
20 milligrams phosphorus (2 percent DV)
1 milligram vitamin C (1.7 percent DV)

Coriander's volatile oil is also rich in beneficial phytonutrients like carvone, geraniol, limonene, borneol, camphor, elemol and linalool. It also has flavonoids, including quercetin, kaempferol, rhamnetin and apigenin, as well as active phenolic acid compounds, including caffeic and chlorogenic acid.

Coriander vs. Cilantro

Possible Health Benefits of Fresh Cilantro Leaves
Rids the body of heavy metals, working as a heavy metal detox
Protects against oxidative stress and fights free radical damage
Lowers anxiety and improves sleep
Soothes skin irritations

Possible Health Benefits of Coriander Seeds
Support healthy menstrual function
Offer protection against neurological inflammation and disease
Might protect against colon cancer
Possible Health Benefits of Both
Improve UTIs
Lower blood sugar levels
Lower blood pressure
Protect against cardiovascular disease
Help lower bad cholesterol
Help calm digestive troubles

How to Use (Plus Recipes)

All parts of the coriander plant are edible, but the fresh leaves (cilantro) and the dried seeds are the parts most traditionally used in cooking. It's common in South Asian, Indian, Middle Eastern, Caucasian, Central Asian, Mediterranean, Tex-Mex, Latin American, Brazilian, Portuguese, Chinese and African cooking. It's easily and readily available at your local grocery store year-round as well.

When purchasing this spice for culinary purposes, look for the dried seeds in whole or ground form. You will most likely find the European or possibly Indian type. European coriander has a smooth and savory flavor with creamy citrus top notes. The European seeds are typically more flavorful due to a higher concentration of volatile oils. The Indian version is oval instead of round and has more citrusy top notes than the European variety. Both are pretty interchangeable in cooking.

It can easily be bought in powdered form, but I strongly recommend buying whole seeds and grinding them yourself. The result is a fresher and more intense flavor. You can also toast whole seeds to enhance their flavor. What is a substitute for coriander? If a recipe calls for this interesting spice and you don't have any on hand, many people use cumin as a ground coriander substitute. Are coriander and cumin the same? 

No, but their flavor profiles are somewhat similar. 

Are coriander and cardamom the same? 

Again, these are two completely different spices, but depending on the recipe, cardamom is another option if you're looking for a possible substitute for coriander.

In general, this spice goes really well with fish, lamb and turkey. It's also delicious when included among stuffings, lentils and tomatoes. You can mix the seeds with peppercorns in your pepper mill for a more interesting spice than pepper alone. Of course, you can also keep it in its own pepper mill so there are always freshly ground seeds easily on hand. Coarsely ground coriander is great as a rub on meats and fish before cooking. Whole seeds or coriander powder can also be used in marinades, pickled dishes, salad dressings and casseroles. It's also really tasty in homemade granola.

Wondering how to grow cilantro? 

 A cilantro plant requires full sun or light shade in southern zones. The plant grows best in moist, well-drained soil. Space your plants about six to eight inches apart. From the time of sowing seed, cilantro leaves can begin to be harvested in about three to four weeks. The coriander seeds can be harvested in about 45 days.

For stronger medicinal purposes, it can also be purchased as a supplement, tincture, tea or essential oil.

Coriander Recipes

Let's talk about some coriander uses you can start testing out in your kitchen today. This spice makes any and every dish it's added to more interesting. For example, this Curried Carrot Soup Recipe wouldn't be the same without its inclusion.

You probably already know how tasty and nutritious protein-packed hummus dip is, but have you ever tried a recipe that includes this spice? This Avocado Hummus with Coriander and Lemon is worth a try. Looking for a new and healthy homemade dressing recipe? You won't regret trying my Orange Tahini Dressing Recipe - it includes both coriander and cilantro.

Risks and Side Effects

In small food amounts, coriander is not likely to cause you any unwanted side effects and is known for reducing flatulence. When used medicinally, it can cause increased sensitivity to the sun.

If you're allergic to aniseed, caraway, dill weed, fennel, mugwort or similar plants then you may be allergic to coriander.

Due to its ability to naturally lower blood sugar levels, monitor your blood sugar levels closely if you have diabetes and take this spice. It can also decrease blood pressure levels so be careful with your intake if you tend to have low blood pressure or take medication to lower it.

Speak with your health care provider before using it medicinally, especially if you are currently pregnant, breastfeeding, have an ongoing medical condition and/or are currently taking medication.

Final Thoughts

Coriander is a spice that really deserves more attention in the kitchen. The makers and lovers of curries and masalas haven't been missing out on this flavorful spice because it's a key ingredient in those complex and tasty dishes. But it's time that the exotic flavor made its way into your daily life, whether it's in your morning granola, afternoon hummus or evening salad dressing.

It won't let your taste buds down while it boosts your health in so many incredible ways, from lowering blood sugar, cholesterol and blood pressure to protecting you against food poisoning and digestive problems. Make sure to include coriander in your spice lineup, and start sprinkling it here and there on a regular basis.