Some herbs add more than flavor to a meal. One of the oldest known to humankind may also help regulate blood sugar and ease anxiety, according to researchers. We’re talking about cilantro.

Used for thousands of years from Ancient Egypt to China, it’s a common ingredient in everything from salsa to soups. Modern research is now looking at how its compounds may support metabolic health, reduce inflammation, and benefit brain function. Here, we’ll explore what the science says about cilantro’s health effects and how you can work it into your diet.

Cilantro and its health benefits according to research

Studies show cilantro contains compounds with antioxidant and anti-inflammatory properties. Inflammation is a factor in conditions such as autoimmune disorders, heart disease, and gastrointestinal illnesses. The Cleveland Clinic notes that inflammatory diseases contribute to over half of all deaths worldwide, making dietary strategies to reduce inflammation a public health priority.

Italian researchers reported in 2023 that coriander extract—the seed of the same plant—may be valuable against obesity, metabolic syndrome, and diabetes. They found it may help control blood sugar, which is important since chronic high glucose can damage blood vessels, nerves, and organs, particularly in people with type 2 diabetes.

Blood sugar damage also fuels inflammation. According to the University of Utah, the relationship works both ways: chronic inflammation can, in turn, make blood sugar harder to control, creating a harmful cycle.

Research from the University of California, Irvine, also found that a compound in the herb, called dodecenal, can interact with potassium channels in nerve cells. This action reduces cellular excitability, potentially delaying epileptic seizures. Dr. Geoff Abbott, who led the study, noted that this could pave the way for safer, more effective anticonvulsant drugs.

On the mental health front, an animal study suggested cilantro might be as effective as Valium in reducing anxiety symptoms. While more work is needed to confirm this in humans, the findings point to a possible role for the herb in supporting mood regulation. Cilantro also has antibacterial effects, adding another layer to its health profile.

Easy ways to add this herb to your diet

With its distinct flavor, cilantro can be polarizing—some people love its fresh, citrusy notes, while others find it soapy due to a genetic variation. For those who enjoy it, there are plenty of ways to use it daily.

Fresh garnish: Sprinkle chopped cilantro over tacos, grilled fish, curries, or grain bowls.
Herb sauces: Blend cilantro into chimichurri, pesto, or yogurt-based dips.
Soups and stews: Add it at the end of cooking for a fresh lift.
Salads: Mix it with lettuce or use it as the main green in a herb salad.
Smoothies: Pair small amounts with pineapple, mango, or cucumber.
Rice and grains: Stir chopped cilantro into rice, quinoa, or couscous before serving.

Whether you enjoy it raw or blended into sauces, cilantro is an easy way to boost both flavor and nutrition. Its potential benefits for blood sugar control, inflammation reduction, and anxiety relief make it worth considering as part of a balanced diet, especially if you already like the taste.