Cardamom is a spice that is commonly used in Indian cuisine. It has a unique flavor and aroma that can enhance the taste of many dishes (both sweet and savory) . But, did you know that cardamom also has several health benefits? In this article I’m going to explore the health benefits of cardamom and why you should be using more of it in your life!
Cardamom
Cardamom is a spice that comes from the seeds of various plants in the genera Elettaria and Amomum. It is a popular spice in many cuisines and is used in both sweet and savory dishes. Cardamom has a strong, unique flavor and aroma, which comes from its essential oil.
There are two main types of cardamom: green cardamom and black cardamom. Green cardamom is the most common type and is used in many sweet dishes, while black cardamom has a smokier flavor and is used more often in savory dishes.
Cardamom in Cooking
Cardamom is a versatile spice that can be used in a variety of dishes. It is commonly used in Indian, Middle Eastern, and Scandinavian cuisines. Here are a few examples of how cardamom is used in cooking:
- In Indian cuisine, cardamom is often used in curries, rice dishes, and desserts such as gulab jamun and kheer.
- In Middle Eastern cuisine, cardamom is used in coffee and tea, as well as in savory dishes such as meat stews and rice pilafs.
- In Scandinavian cuisine, cardamom is used in sweet dishes such as cinnamon buns and gingerbread cookies.
Nutritional Profile of Cardamom
Cardamom contains a wide range of nutrients, including protein, magnesium, iron, calcium, potassium, vitamins, and fiber.
One tablespoon (6 grams) of ground cardamom contains:
- Calories: 18
- Protein: 0.6 grams
- Fat: 0.6 grams
- Carbohydrates: 4 grams
- Fiber: 1.6 grams
- Calcium: 22.8 mg
- Magnesium: 13.2 mg
- Potassium: 69.6 mg
- Iron: 0.3 mg
- Vitamin C: 0.6 mg
Cardamom is also a good source of antioxidants, which can help protect the body against damage from free radicals.
Magnesium is an essential mineral that plays a role in many bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation. Cardamom is a good source of magnesium, with one tablespoon providing about 3% of the daily recommended intake.
Iron is important for the production of red blood cells, which carry oxygen throughout the body. Cardamom contains a small amount of iron, with one tablespoon providing about 2% of the daily recommended intake.
Calcium is important for strong bones and teeth, and cardamom contains a small amount of calcium, with one tablespoon providing about 2% of the daily recommended intake.
Potassium is important for maintaining healthy blood pressure and heart function, and cardamom is a good source of potassium, with one tablespoon providing about 2% of the daily recommended intake.
In addition to these nutrients, cardamom also contains small amounts of vitamins A, B6, and C, as well as fiber, which can help promote digestive health.
Antioxidant Properties of Cardamom
Cardamom is known for its potent antioxidant properties, which can help protect the body against oxidative stress. Oxidative stress is caused by an imbalance between the production of free radicals and the body’s ability to counteract or detoxify their harmful effects. This can lead to damage to cellular structures and DNA, which can contribute to the development of chronic diseases such as cancer, diabetes, and heart disease.
Cardamom contains high levels of antioxidants such as catechins, flavonoids, and phenolic compounds. These compounds can help neutralize free radicals and prevent them from causing damage to cells and tissues in the body. In fact, studies have shown that cardamom has one of the highest antioxidant capacities among all spices and herbs.
One study found that consuming cardamom powder for eight weeks significantly increased antioxidant levels in the blood, as well as reduced markers of oxidative stress. Another study found that cardamom extract was able to protect against liver damage caused by oxidative stress in rats.
In addition to its antioxidant properties, cardamom has also been shown to have anti-inflammatory and antimicrobial effects. These properties may further contribute to its potential health benefits.
Cardamom and Diabetes
Cardamom has been shown to have potential benefits for individuals with diabetes. In an animal study, rats that were given cardamom powder showed a decrease in blood sugar levels compared to those that were not given the powder. This suggests that cardamom may have a positive effect on high blood sugar levels, which is a common symptom of diabetes.
Additionally, cardamom has been found to have antioxidant properties, which may help reduce the risk of complications associated with diabetes, such as cardiovascular disease. Antioxidants help protect the body from damage caused by free radicals, which are unstable molecules that can damage cells and contribute to the development of chronic diseases.
While more research is needed to fully understand the potential benefits of cardamom for individuals with diabetes, these initial findings are promising. Incorporating cardamom into the diet may be a simple and natural way to potentially improve blood sugar control and reduce the risk of complications associated with diabetes.
Cardamom and Oral Health
One of the most notable benefits of cardamom is its ability to improve oral health.
Cardamom contains compounds that have antimicrobial properties, which can help to prevent the growth of bacteria in the mouth. This can be particularly beneficial for those who suffer from bad breath or cavities.
Studies have shown that cardamom can act as a natural breath freshener by helping to eliminate the bacteria that cause bad breath. Additionally, the antimicrobial properties of cardamom can help to prevent the growth of Streptococcus mutans, a type of bacteria that is commonly associated with tooth decay.
Cardamom can also help to improve overall oral health by reducing inflammation in the gums. Inflammation is a common cause of gum disease, which can lead to tooth loss if left untreated.
Cardamom and Heart Health
Recent studies have shown that cardamom may have a positive impact on heart health.
Blood Pressure
High blood pressure is a risk factor for heart disease and stroke. Studies have shown that cardamom may help to lower blood pressure. One study found that taking 3 grams of cardamom powder daily for 12 weeks resulted in a significant reduction in both systolic and diastolic blood pressure.
Cholesterol Levels
High cholesterol levels can increase the risk of heart disease. Cardamom may help to lower cholesterol levels. One study found that taking 3 grams of cardamom powder daily for 12 weeks resulted in a significant reduction in total cholesterol, LDL cholesterol, and triglycerides.
Heart Health
Cardamom may have a positive impact on overall heart health. One study found that taking 3 grams of cardamom powder daily for 12 weeks resulted in a significant reduction in markers of inflammation, which is a risk factor for heart disease.
Cardamom and Digestive Health
Cardamom has been used for centuries as a natural remedy for various digestive issues. It contains compounds that have been shown to have positive effects on the digestive system.
Nausea and Vomiting
Cardamom has been found to be effective in reducing nausea and vomiting. A study conducted on cancer patients undergoing chemotherapy found that those who consumed cardamom capsules experienced less nausea and vomiting than those who did not.
Ulcers
Cardamom has also been found to be effective in treating ulcers. The spice has anti-inflammatory properties that help reduce inflammation in the stomach lining, which can help prevent and treat ulcers.
Digestive Issues
Cardamom has been traditionally used to treat a variety of digestive issues, including bloating, gas, and indigestion. The spice helps stimulate the production of digestive enzymes, which can help improve digestion and reduce these symptoms.
Cardamom’s Antimicrobial and Anti-Inflammatory Properties
Cardamom is known for its potent antimicrobial and anti-inflammatory properties. It contains compounds such as terpenes, flavonoids, and phenolic acids that have been shown to exhibit antibacterial and anti-inflammatory effects.
Studies have shown that cardamom extracts can inhibit the growth of various bacteria, including Staphylococcus aureus, Escherichia coli, and Pseudomonas aeruginosa. These bacteria are known to cause infections such as urinary tract infections, pneumonia, and skin infections.
In addition to its antimicrobial properties, cardamom also has anti-inflammatory effects. Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to various diseases such as arthritis, diabetes, and heart disease.
Cardamom has been shown to reduce inflammation by inhibiting the production of pro-inflammatory cytokines and enzymes. This can help alleviate symptoms associated with chronic inflammation and prevent the development of related diseases.
Cardamom in Traditional Medicine
Cardamom has been used for centuries in traditional medicine to treat various ailments. It is a member of the ginger family, Zingiberaceae, and is native to India, Bhutan, and Nepal.
In Ayurvedic medicine, cardamom is believed to have a warming effect on the body and is used to treat digestive issues such as bloating, gas, and constipation. It is also believed to have a calming effect on the mind and is used to treat anxiety, depression, and insomnia.
In traditional Chinese medicine, cardamom is known as “sha ren” and is used to treat digestive issues such as diarrhea and nausea. It is also believed to have a warming effect on the body and is used to treat colds and respiratory infections.
Cardamom is also used in Unani medicine, which is a traditional system of medicine that originated in ancient Greece and was later adopted by the Arabs. In Unani medicine, cardamom is used to treat digestive issues, respiratory infections, and skin conditions.
Cardamom and Cancer
Cardamom is believed to have several potential health benefits, including anti-cancer properties. Studies have shown that cardamom may be effective in preventing and treating cancer.
One study found that cardamom extract was able to inhibit the growth of cancer cells in the colon and liver. Another study found that cardamom extract was able to reduce the growth of tumors in mice.
Cardamom contains compounds such as terpenoids, which have been shown to have anti-cancer properties. These compounds are believed to work by inducing apoptosis, or programmed cell death, in cancer cells.
In addition to its potential anti-cancer properties, cardamom may also be beneficial in preventing skin cancer. One study found that cardamom extract was able to protect skin cells from damage caused by UVB radiation.
Cardamom and Liver Health
Cardamom has been found to have potential benefits for liver health. Nonalcoholic fatty liver disease (NAFLD) is a condition where fat accumulates in the liver, which can lead to inflammation and damage. Studies have shown that cardamom may have a protective effect against NAFLD.
One study conducted on rats found that cardamom extract reduced liver damage caused by a high-fat diet. Another study on humans with NAFLD found that taking cardamom supplements for 12 weeks resulted in significant improvements in liver function tests.
Cardamom contains compounds called terpenes, which have been shown to have antioxidant and anti-inflammatory properties. These properties may help protect the liver from damage and inflammation.
In addition to its potential benefits for NAFLD, cardamom may also have other benefits for liver health. For example, it has been found to have a protective effect against liver toxicity caused by certain medications.
Potential Side Effects of Cardamom
While cardamom is generally considered safe for most people when consumed in moderate amounts, it can cause some side effects in certain individuals.
One of the most common side effects of cardamom is allergic reactions. Some people may experience symptoms such as itching, hives, and swelling of the face, lips, tongue, or throat after consuming cardamom. In severe cases, anaphylaxis may occur, which is a life-threatening allergic reaction that requires immediate medical attention.
Cardamom may also interact with certain medications, such as blood thinners and antiplatelet drugs, and increase the risk of bleeding. Therefore, individuals taking these medications should consult their healthcare provider before consuming cardamom.
Moreover, cardamom may lower blood pressure and heart rate, which can be beneficial for some people, but may also cause problems for those with low blood pressure or heart conditions. Therefore, individuals with these conditions should use caution when consuming cardamom.
Finally, pregnant women should also use caution when consuming cardamom, as large amounts may increase the risk of miscarriage or premature labor.
Frequently Asked Questions
What are the potential health benefits of cardamom powder?
Cardamom powder has been used for centuries in traditional medicine to treat various ailments. It is believed to have antioxidant properties that can help reduce inflammation and lower the risk of chronic diseases such as heart disease, cancer, and diabetes. Additionally, cardamom powder may help improve digestion, boost metabolism, and reduce blood pressure.
What are the side effects of consuming cardamom?
Cardamom is generally considered safe for consumption in small to moderate amounts. However, consuming large amounts of cardamom may cause digestive issues such as nausea, vomiting, and diarrhea. It may also interact with certain medications, so it is important to consult with a healthcare professional before consuming cardamom if you are taking any medications.
What are some of the best uses for cardamom?
Cardamom is a versatile spice that can be used in both sweet and savory dishes. It is commonly used in Indian and Middle Eastern cuisine to add flavor to curries, rice dishes, and desserts. Cardamom can also be used to flavor tea, coffee, and other beverages.
What are the benefits of black cardamom?
Black cardamom is a variety of cardamom that is commonly used in savory dishes. It has a smoky flavor and is often used in Indian and Chinese cuisine. Black cardamom is believed to have similar health benefits as green cardamom, including antioxidant properties and digestive benefits.
What are the potential benefits of cardamom for skin?
Cardamom may have potential benefits for the skin due to its antioxidant and anti-inflammatory properties. It may help reduce the appearance of fine lines and wrinkles, improve skin elasticity, and promote a more even skin tone.
Is it safe to consume cardamom tea on a daily basis?
Consuming cardamom tea on a daily basis is generally considered safe for most people. However, it is important to consume cardamom in moderation and consult with a healthcare professional if you have any concerns or medical conditions.