## Calcium in Coriander is 36 Times Higher than Bone Broth
The calcium content in coriander is 36 times higher than bone broth
Many believe that only milk or bone broth are excellent sources of calcium. However, according to nutritional experts, 100g of coriander contains up to 70mg of calcium, whereas 100ml of bone broth contains only about 1.9mg. This fact surprises many, as coriander is inexpensive, easily accessible, and provides calcium far more superior to expensive foods.
Unlike calcium from animal bones, which is often hard to dissolve and prone to loss during cooking, the calcium in coriander is organic and easily absorbable, without causing digestive issues. This is especially beneficial for the elderly, postpartum women, children, and those intolerant to lactose in milk.
A “Micro-Nutrient Factory” in Your Meal
Coriander is not just a calcium powerhouse but also a “mini-nutrition warehouse,” packed with essential nutrients:
- Vitamins A, B1, and B2: Support vision, enhance metabolism, and promote healthy nerve function.
- Iron, Magnesium, and Potassium: Beneficial for cardiovascular health, blood pressure regulation, and preventing anemia and fatigue.
- Beta-carotene: A potent antioxidant that helps maintain smooth and youthful skin.
With its high micro-nutrient content and easy digestibility, coriander is ideal for all family members, from children to the elderly and those recovering from illness.
Inexpensive Yet Nutritionally “Expensive”
Currently, coriander is priced at a mere VND 30,000–35,000/kg in the market, much cheaper than imported organic vegetables. Yet, not everyone recognizes the value of this humble herb.
In the past, coriander took a back seat to familiar vegetables like water spinach, sweet cabbage, and lettuce. However, in recent years, scientific studies have highlighted its superior benefits, leading to a remarkable comeback. Coriander is now a favorite choice for many modern families.
Cooking Tips to Preserve Maximum Nutrition
One of coriander’s biggest advantages is its versatility in cooking, suitable for both raw and cooked dishes:
- Raw: Use in spring rolls, with rice pancakes, rice paper, or salads.
- Stir-fried: Combine with garlic, beef, heart, liver, or chicken gizzards for a delicious and nutritious meal.
- Soup: Cook with shrimp, minced meat, or mushrooms for a cooling and detoxifying effect.
- Steamed buns or dumplings: A unique and nutritious filling.
The signature dish of coriander stir-fried with garlic is easy to prepare and retains maximum nutrients. When cooking, briefly blanch the coriander, soak it in cold water to retain its color, then stir-fry it with garlic over high heat. Avoid overcooking to prevent the loss of vitamins and minerals, especially calcium, which can leach into the cooking water.
Tips for Choosing Fresh and Safe Coriander at the Market
- Look for deep green leaves, free from yellowing or damage.
- Ensure a natural aroma without any strange odors or signs of chemical spraying.
- Opt for organically grown coriander without a white coating on the leaves.
- When buying from supermarkets or clean food stores, choose products with clear origins, proper labeling, and food safety assurance.
Coriander, a humble gift from nature, deserves a permanent spot in every Vietnamese family’s diet. With its exceptional calcium and mineral content, affordability, and versatility, it is a smart choice for long-term health without breaking the bank. In today’s inflationary times, choosing coriander as a nutrient-dense food is a wise way to protect your family’s well-being.
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