Cardamom, often referred to as the ‘queen of spices,’ is a versatile and aromatic spice belonging to the same family as ginger. Cultivated primarily in India, Sri Lanka, and Central America, cardamom has a rich history in both culinary and traditional medicine practices. Its warming properties are akin to those of cinnamon, nutmeg, clove, and ginger, making it a popular ingredient in a variety of sweet and savoury dishes around the world. Whole pods are typically used in meat and rice dishes such as curries, while ground cardamom is a favourite in desserts, pastries, and Scandinavian breads.
Beyond its culinary uses, cardamom offers numerous health benefits, making it a valuable addition to any diet. Here’s a closer look at the top 9 health benefits of cardamom.
1. Aids Digestion
Cardamom seeds are rich in volatile oils that have been used medicinally for years to aid digestion. These oils help relieve excess gas, improve digestive function, and provide natural support to the intestines, easing bloating and discomfort.
2. Freshens Breath
Chewing cardamom seeds is an ancient method for freshening breath. The seeds contain cineole, an oil with potent antimicrobial properties. Cineole helps kill unhealthy bacteria on the palate and tongue, promoting overall oral health.
3. Balances Blood Sugar Levels
Cardamom powder may have a positive effect on blood sugar levels. Studies have shown that cardamom supplementation in animals on a high-fat, high-carbohydrate diet resulted in improved blood sugar levels compared to those on the diet alone. Cardamom is also a rich source of manganese, which plays a role in managing blood sugar levels. However, more research in humans is needed to confirm these findings.
4. Lowers Blood Pressure
Cardamom is packed with antioxidants, which are linked to lower blood pressure. Additionally, it acts as a diuretic, helping to reduce blood pressure by promoting the elimination of excess fluid from the body.
5. Treats Bronchitis
The expectorant, antibacterial, and anti-inflammatory properties of cardamom make it useful in managing bronchitis and associated symptoms. It helps loosen mucus and congestion in the lungs, providing relief from bronchitis.
6. Improves Circulation
Cardamom is a warming, stimulant spice that improves circulation and acts as a diaphoretic, promoting sweating and moving heat to the periphery of the body. Its essential oil is often used in massage to boost circulation.
7. Protects Against Certain Diseases
Cardamom supplementation has been shown to have a protective effect on serum lipids, glycemic indices, and blood pressure, particularly in overweight and pre-diabetic individuals. This suggests potential benefits in managing and preventing certain chronic conditions.
8. Eases Morning Sickness
Cardamom has been shown to alleviate morning sickness during pregnancy, thanks to its essential oils, which are similar to those found in ginger. This makes it a natural remedy for nausea and vomiting.
9. Treats Gastric Ulcers
The volatile oils extracted from cardamom may have a positive influence on gastric ulcers. Research indicates that cardamom offers protection against Helicobacter pylori, the bacterium linked to the development of stomach ulcers.
Nutritional Profile
One tsp (2g) of ground cardamom contains:
- Energy 6 kcal
- Protein 0.216g
- Carbohydrate 1.37g
- Fiber 0.26g
Source: USDA
Cardamom Pods vs. Cardamom Seeds
Cardamom pods contain 8-16 seeds, which are then ground to form powder. The pods, seeds, and powder are all used for seasoning. Crushing the pods during cooking exposes the seeds and releases their flavour. The seeds can also be toasted and ground with a pestle and mortar. A little cardamom goes a long way, and caution is advised when cooking with whole pods to avoid biting into them, which can be quite unpleasant.
Safety and Consumption
Cardamom is widely used in cooking and is generally considered safe for most people. However, there are some potential side effects and precautions to be aware of:
- Allergic Reactions: Some individuals may experience allergic reactions to cardamom, which can include skin rashes and breathing difficulties. If you have a known allergy to cardamom, it’s best to avoid it.1 2
- Gastrointestinal Upset: In some cases, cardamom can cause gastrointestinal issues such as diarrhoea and abdominal pain. These symptoms are typically associated with consuming large amounts of the spice.
- Hypertension and Rapid Heartbeat: Large doses of cardamom can potentially lead to hypertension (high blood pressure) and an increased heart rate. It’s important to consume it in moderation.
- Medication Interactions: Cardamom may interact with certain medications, including blood thinners and drugs that affect the liver. If you are taking any medication, consult your doctor before incorporating cardamom into your diet.
- Pregnancy: Cardamom is generally not recommended for pregnant women, as it can stimulate the uterus and potentially cause uterine contractions, which could lead to a miscarriage. It is best to avoid cardamom during pregnancy.
- Breastfeeding: Women who are breastfeeding should also exercise caution when consuming cardamom, as compounds in the spice can be passed on to the baby through breast milk.
If you experience any unusual side effects after consuming cardamom, contact your doctor immediately. Despite these potential side effects, cardamom remains a valuable and healthful addition to most diets when used in moderation.
Learn More: Pharmeasy
Final Thoughts
Cardamom is a flavorful spice and a powerhouse of health benefits. Its rich history and versatility in both culinary and medicinal applications make it a staple in many households. Whether used in curries, desserts, or as a natural remedy, cardamom is a spice worth including in your daily diet for its numerous health advantages.