How Much Potassium Is in Cilantro?
Cilantro is available at most supermarkets.
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Potassium is an essential mineral that's present in many foods, including fruits, vegetables and meat. Certain herbs and spices, such as cilantro, also contain potassium. In addition to supplying potassium, cilantro also supplies vitamin A, vitamin C, vitamin K and folate. Snip a few sprigs and start taking advantage of what this tiny green herb has to offer.
Fresh cilantro is the leaves from the coriander plant. Dried coriander has long been used for medicinal purposes, but the fresh leaves are beneficial, as well, though they're usually used for cooking rather than healing. One-fourth cup of cilantro supplies 21 milligrams of potassium. A larger serving, about 9 sprigs or so, provides 104 milligrams of potassium.
You need 4,700 milligrams of potassium each day. Potassium is a key mineral that supports your heart by regulating your heart beat. The mineral keeps your muscles working properly, which promotes healthy digestion and a strong skeletal system. Getting adequate amounts of potassium keeps your blood pressure normal, too. If you eat a balanced diet that includes fruits and vegetables, you probably get all of the potassium you need, the University of Maryland Medical Center reports.
Choosing Cilantro
Selecting the right cilantro will ensure that you get the most potassium from the leaves. The nutrients in fresh cilantro tend to decrease the older cilantro gets or when it isn't stored properly. Look for deep green leaves that don't have any yellow or brown spots. Wrap fresh cilantro in a damp towel and store it in a plastic bag in your refrigerator. Use it within a day or two.
Eating Cilantro
Though cilantro doesn't contain a lot of potassium, adding it to foods can boost your intake of this essential mineral by a small amount. Scatter chopped cilantro over tacos, burritos or enchiladas. Stir it into tortilla soup to add a burst of flavor, in addition to potassium. Add chopped cilantro to a grilled chicken salad or layer it on a grilled cheese sandwich. Make a tasty appetizer by rolling a log of goat cheese in chopped cilantro. Serve it with crackers. Add minced cilantro to marinades and salad dressings to enhance the flavor and add a bit of additional potassium.
U.S. Department of Agriculture: Coriander (Cilantro) Leaves, Raw
University of Maryland Medical Center: Potassium
The Encyclopedia of Healing Foods; Michael T. Murray, et al.
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.
cilantro image by Xuejun li from Fotolia.com
Ipatenco, Sara. "How Much Potassium Is in Cilantro?" Healthy Eating | SF Gate, http://healthyeating.sfgate.com/much-potassium-cilantro-5901.html. Accessed 15 July 2019.
Ipatenco, Sara. (n.d.). How Much Potassium Is in Cilantro? Healthy Eating | SF Gate. Retrieved from http://healthyeating.sfgate.com/much-potassium-cilantro-5901.html
Ipatenco, Sara. "How Much Potassium Is in Cilantro?" accessed July 15, 2019. http://healthyeating.sfgate.com/much-potassium-cilantro-5901.html
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