Cardamom

Cardamom belongs to the ginger family. This plant grows wild and is grown in many countries such as Vietnam, Laos, Cambodia, Thailand, Sri Lanka, and South America. Today it is present all over the world.

Cardamom is a spice with a slightly sweet taste, and strong aroma which is comparable to mint. It is widely used in both sweet and savory dishes, desserts and fish or meat dishes, and in beverages.

Cardamom contains many precious compounds that are beneficial for health. Its seeds, oils, and extracts are said to have impressive medicinal properties and have been used in traditional medicine for centuries.

Nutritional Value of Cardamom
According to the Department of Agriculture, one tablespoon of ground cardamom contains the following nutrients: calories: 18, total fat: 0.4grams (g), carbohydrates: 4.0 g, fiber: 1.6 g, protein: 0.6 g.

It also contains the following quantities of vitamins and minerals: potassium: 64.9 milligrams (mg), calcium: 22.2 mg, iron: 0.81 mg, magnesium: 13.3 mg, phosphorus: 10.3 mg.

Along with these, it is a gold mine of vital vitamins like vitamin C, niacin and riboflavin (Vitamin B2).

Cardamom comes in three different varieties, but green Cardamom is by far the most popular for both culinary and medicinal use. We will talk about the other two in another comparison. At here, let us find out together what healthy benefits that Cardamom can give us.

1. Antimicrobial ability
The oil from cardamom seeds may be able to kill bacteria and fungi. One study found that cardamom essential oil was effective in killing several different types of bacteria and fungi. The researchers suggested that the oil’s antibacterial activity may be due to its ability to damage the cell membrane of certain bacteria.

Cardamom essential oil showed “antimicrobial activity against almost all test microorganisms” in other research, while another study concluded that this oil could be a component in new antimicrobial drugs.

People should not ingest cardamom essential oil, however, and they should always speak to a doctor before using any new herbal remedy. Some products can interact with existing medication or cause side effects.

2. Fight inflammation
Cardamom is rich in compounds that may protect from Chronic Diseases due to Anti-Inflammatory Effects

Inflammation occurs when your body is exposed to foreign substances. Acute inflammation is necessary and beneficial, but long-term inflammation can lead to chronic diseases. Antioxidants, found in abundance in cardamom, protect cells from damage and stop inflammation from occurring.

One study found that cardamom extract in doses of 50–100mg per kg of body weight was effective in inhibiting at least four different inflammatory compounds in rats.

3. Digestive support and Ulcer prevention
Like ginger which same its family, cardamom has been used for thousands of years to help with digestion. It’s often mixed with other medicinal spices to relieve discomfort, nausea and vomiting. Some people use the spice to make a stomach-soothing tea. It may also be useful in protecting the stomach from ulcers.

In a recent study, researchers induced stomach ulcers in rats by giving them high doses of aspirin. They then gave some of the rats cardamom extract to see how it affected their ulcers. The rats that ate cardamom extract had smaller and fewer ulcers than the rats that did not receive it.

Another study produced similar findings. The researchers discovered that cardamom extract, in combination with turmeric and sembung leaf, helped protect against stomach ulcers in rats. Some of the rats received aspirin alone, while others received the herbal extract and then aspirin. The rats that received the extract had fewer and smaller ulcers than the rats that did not receive the herbs.

4. Oral health
Cardamom can help balance the pH levels in the mouth. For centuries, people have used cardamom to freshen their breath, like mint and cinnamon.

Furthermore, cardamom can help fight bacteria in the mouth, a common cause of bad breath, tooth decay, and gum disease.

A recent study found that cardamom seeds and fruit could help improve oral health due to their anti-inflammatory and antioxidant properties. The findings showed that the cardamom extract was effective in disrupting bacteria that can lead to gum disease or infections.

In a randomized trial, researchers asked the participants to chew either fennel or cardamom seeds for 5 minutes. The researchers found that chewing either type of seed was effective in balancing the pH in the mouth, which may help prevent the development of cavities.

5. Liver health
In Ayurvedic medicine, people use cardamom for its detoxifying properties. Although there is a lack of scientific evidence to confirm this benefit, cardamom does appear to have some helpful effects on the liver, which plays a crucial role in removing toxins from the body.

One study involved people with nonalcoholic fatty liver disease who were overweight or had obesity. The participants who took green cardamom supplements had improvements in markers of liver healthTrusted Source compared with those who took a placebo.

In another animal study, scientists fed rats a high fat, high carbohydrate diet and measured certain liver health markers. After 8 weeks, the rats that received cardamom had lower levels of liver stress than the rats that ate an unsupplemented diet. This finding suggests that cardamom could help protect the liver from certain types of damage.

6. Anticancer properties
Cardamom contains natural phytochemical that may be able to fight diseases such as cancer. It cannot take the place of cancer treatment, but some studies suggest that the spice could have cancer-fighting properties. Studies in mice have shown that cardamom powder can increase the activity of certain enzymes that help fight cancer.

The spice may also enhance the ability of natural killer cells to attack tumors. One study found that giving mice cardamom supplements for 15 days resulted in a reduction in the size and weight of their skin tumors.

7. Lower blood pressure
Antioxidant and diuretic properties may lower blood pressure. Due to it is rich in antioxidants, it helps detoxify the blood and expel water collected around important organs by promoting frequent urination. By this way, Cardamom may be helpful for people with high blood pressure.

In one study, researchers gave three grams of cardamom powder a day to 20 adults who were newly diagnosed with high blood pressure. After 12 weeks, blood pressure levels had significantly decreased to the normal range. The promising results of this study may be related to the high levels of antioxidants in cardamom. In fact, the participants’ antioxidant status had increased by 90% by the end of the study. Antioxidants have been linked to lower blood pressure .

8. Metabolic syndrome and diabetes
Some studies suggest that cardamom could help with some aspects of metabolic syndrome. Metabolic syndrome is a group of health conditions that can lead to heart disease and type 2 diabetes. It includes: obesity, high blood sugar, hypertension, high triglycerides, high cholesterol, low levels of “good” cholesterol.

In one animal study, in which the researchers fed rats a diet high in carbohydrate and fat, the rodents that also consumed cardamom powder had a lower weight and better cholesterol than those that did not receive this one.

The researchers recruited women who were overweight or had obesity and also had prediabetes and high cholesterol. Their findings showed that the women who took cardamom for 8 weeks had lower levels of C-reactive protein, inflammatory proteins, and other markers that can contribute to health problems.

In another studyTrusted Source, researchers gave 83 people with type 2 diabetes either green cardamom or a placebo. Those who took cardamom saw health benefits, including improved hemoglobin A1c and insulin levels, after 10 weeks.

9. Improve Breathing and Oxygen Use
Compounds in cardamom may help improve breathing by stimulating better oxygen uptake and increase airflow to your lungs and improve breathing.

When used in aromatherapy, cardamom can provide an invigorating odor that enhances your body’s ability to use oxygen during exercise.

One study asked a group of participants to inhale cardamom essential oil for one minute before walking on a treadmill for 15-minute intervals. This group had a significantly higher oxygen uptake compared to the control group.

Another way that cardamom may improve breathing and oxygen use is by relaxing your airway. This may be particularly helpful for treating asthma.

A study in rats and rabbits found that injections of cardamom extract could relax the throat air passage. If the extract has a similar effect in people with asthma, it may prevent their inflamed airways from restricting and improve their breathing.

Safety and dosage
Cardamom is safe for most people and widely available. The best way to get health benefits form it, is using in cooking. Now a day, there are many researches show the use of cardamom supplements, extracts and essential oils is likely to become more common in light of the promising results of research on its medicinal uses. But, there is currently no recommended dose for the spice since most studies have been on animals. The supplements recommend 500mg of cardamom powder or extract once or twice a day. You should ask your doctor or healthcare master about using this kind of supplements. And, cardamom supplements may not be suitable for children and women who are pregnant or breastfeeding.

Healthy ways to adding Cardamom to diet
There are multiple healthy cardamom recipes that are not just delicious, but come loaded with other nutritious ingredients. Let’s find the different ways to use Cardamom to spice up your cooking.

Banana Cardamom Smoothie
Ingredients:
1/4 teaspoon ground cardamom
1 large frozen banana
1 cup plain Greek yogurt
1/4 cup Almond milk
1 pinch salt

Method:
For this recipe, you need to add a frozen banana, a dollop of Greek yogurt, dates, ginger, milk, cardamom powder, and salt to a blender.
Next, puree on high until completely smooth. Then, pour into glasses and enyoing.

 

Compiled and penned by Crocus Media