Sabz dhaniya (coriander leaves / دھنیا) retail markets aur vegetable vendors par aam tor par per bunch ~100 g se 300 g ke beech milta hai. Fresh bunch ki leaves bright green, soft aur fragrant hoti hain aur stems bhi usable rehte hain. Dhania ko raw salads, chutneys, garnishes aur cooked curries mein flavour aur colour dono ke liye use kiya jata hai. Iska mild citrus-herb flavour har cuisine ko refreshing aur aromatic touch deta hai.

Dhania ek year-round herb hai jo short stubby stems aur finely textured leaves ki wajah se salads, soups, sabziyan aur wraps tak har tarah se use hota hai.

Cooking / Serving Tips:

Preparation :
Dhania ka bunch wash karein aur patton ko chop ya roughly tear karke use karein. Stems bhi flavourful hote hain, is liye unko discard na karein. Fresh dhania ko last minute garnish ke taur par add karna best hai taake aroma aur texture fresh rahe.

Salads / Raw Use :
Chopped dhania ko tomatoes, onions, cucumber aur lemon ke sath salads mein mix karna ek refreshing aur hydrating dish banata hai.

Chutney / Sauce :
Dhania ko hari mirch, lemon, salt aur garlic ke sath blend karke hari chutney banai ja sakti hai — ye biryani, chaat, snacks aur parathay ke sath zabardast flavour deta hai.

Cooked Dishes:
Curries, daal, stir-fries aur rice dishes mein dhania ke last-minute garnish se colour, flavour aur freshness tezi se enhance hoti hai.

Storage Tips :
Fresh dhania bunch ko fridge ke crisper drawer mein damp paper towel ke sath loose bag mein rakh kar 3–5 din tak fresh rakha ja sakta hai; chopped pieces ko airtight container mein rakhein aur jaldi use karein.

Health Benefits & Diet Use:

Digestive & Gut Support :
Dhania antioxidants aur phytonutrients se rich hota hai jo digestion ko support karte hain aur gas, bloating aur indigestion jaise masail ko kam karne mein madad karte hain.

Immune & Antioxidant Boost :
Vitamin C, vitamin A aur flavonoids dhania ko immune system ko strengthen aur cells ko free-radical damage se protect karne mein madadgar banate hain.

Heart & Blood Sugar Support :
Coriander leaves ke antioxidants aur potassium heart health aur blood pressure regulation ko support karte hain, aur kuch research suggests yeh blood sugar levels ko manage karne mein bhi positive role play karte hain.

Bone & Skin Support :
Dhania mein vitamin K aur vitamin A bone health, collagen formation aur eye & skin health ko support karte hain, jabke micronutrients overall wellness ko boost karte hain.

Who Can Use :
Zyada tar log fresh dhania ko raw ya cooked form mein apni diet mein include kar sakte hain — ye bachon se le kar adults tak sab ke liye generally suitable hota hai, khas taur par salads, chutneys aur curries ke sath flavour enhance karne ke liye.

Who Should Avoid or Limit :
Kuch logon ko raw herbs se mild sensitivity, gas ya bloating ka masla ho sakta hai; aise cases mein cooked or moderate portions better tolerate hotay hain.

Diet Plan Use :
Dhania ko salads, chutneys, soups aur cooked sabziyon mein include karke low-calorie, nutrient-rich meals ready kiye ja sakte hain — heavy creamy or high-fat sauces ko limit rakhein.

Nutritional Value:

Sabz dhania ek low-calorie, nutrient-rich herb hai jo vitamin A, vitamin C, vitamin K, dietary fiber, iron, calcium, potassium aur phytonutrients provide karta hai — ye nutrients immune function, digestion, heart health aur overall wellness ko support karte hain.

Nutritional Information (Approx per 100g):

• Calories: approx 23 kcal

• Carbohydrates: ~3.7 g

• Dietary Fiber: ~2.8 g

• Protein: ~2.1 g

• Fat: ~0.5 g

• Vitamin A: present (~337 μg; good source)

• Vitamin C: present (~27 mg)

• Vitamin K: high amount (~310 μg)

• Potassium: moderate (~521 mg)

• Calcium: present (~67 mg)

• Iron: present (~1.8 mg)