Cumin Seeds are rich in flavonoid compounds

The herb Cumin cyminum is native the Middle East and India. Today it is grown all over the world. It is a low-growing leafy, flowering plant in the canopy family (Apiaceae). Its fruit known as the cumin, is a staple spice in many culinary cultures, especially Mexican, Indian, African and some Asian cuisines. People can use cumin seeds dry whole, powdered or extracted essential oil. Due to cumin seeds contain many nutrients beneficial to human health, it has long been used in traditional medicine. Today, with newer modern studies, cumin seeds attract more interest because of a number of proven health benefits.

Cumin is not only a good source of: Vitamins and Minerals, it contains compounds called flavonoids that work as antioxidants in the body. Antioxidants can help neutralize unstable particles called free radicals that cause cell damage. By neutralizing these particles, antioxidants can help prevent diseases like cancer, heart disease, and high blood pressure. In a teaspoon (about 6 grams) of cumin contains: Nunutrients: Protein: 1.1grams, Fat: 1.3grams, Carbohydrates: 1gram, Fiber: 0gram, Sugar: 0gram.

Vitamins: Vitamin A (2% of your recommended daily intake), vitamin C (1%), riboflavin (1%), niacin (1%), and vitamin B6 (1%), Choline1.5grams.

Minerals: Calcium 56mg, Magnesium22mg, Iron 4mg, Phosphorus 30mg, Potassium 107mg, Sodium 10mg, and small amounts of zinc, copper, and manganese.

Calories:
If you use cumin seed, a single serving will add a few calories to your daily total. One tablespoon (about 6 grams) of cumin seed provides about 22 calories. Meanwhile, there are no calories in a serving of ground cumin. It mean, if you add the spice to recipes in typical amounts, the spice will not add calories, carbohydrates, protein, or fat to your diet.

Rich Source of Iron:
Cumin seeds are naturally rich in iron. One teaspoon (about 6 grams) of ground cumin contains 4mg of iron, or 17.5% of the RDI for adults. Iron deficiency is one of the most common nutrient deficiencies, affecting up to 20% of the world’s population and up to 10 in 1,000 people in the wealthiest nations. In particular, children need iron to support growth and young women need iron to replace blood lost during menstruation. Few foods are as iron-dense as cumin. This makes it a good iron source, even when used in small amounts as a seasoning.

Contains Beneficial Plant Compounds:
Cumin contains lots of plant compounds that are linked with potential health benefits, including terpenes, phenols, flavonoids and alkaloids.

Several of these function as antioxidants, which are chemicals that reduce damage to your body from free radicals. Free radicals are basically lonely electrons. Electrons like being in pairs and when they split up, they become unstable.

These lone, or “free” electrons steal other electron partners away from other chemicals in your body. This process is called “oxidation.” The oxidation of fatty acids in your arteries leads to clogged arteries and heart disease. Oxidation also leads to inflammation in diabetes, and the oxidation of DNA can contribute to cancer.

Antioxidants like those in cumin give an electron to a lonely free radical electron, making it more stable. Cumin’s antioxidants likely explain some of its health benefits.

Some benefits of cumin:1. Antibacterial Properties
Many seasonings, including cumin, appear to have antimicrobial properties that may reduce the risk of food-borne infections. Cumin’s traditional use as a seasoning may restrict the growth of infectious bacteria and fungi. This may reduce food-borne illnesses.

When digested, cumin releases a component called megalomicin, which has antibiotic properties. Additionally, a test-tube study showed that cumin reduces the drug resistance of certain bacteria.

Previous studies have examined the antibacterial effects of cumin and found that cumin's medicinal properties may help kill off bacteria. In a 2021 study, researchers confirmed that cumin's antibacterial properties allow it to fight off certain infections, including those found in the gastrointestinal tract.

2. Improve Digestion and Gut Health
Cumin aids digestion by increasing the activity of digestive enzym, potentially speeding up digestion.

Cumin may also reduce symptoms of irritable bowel syndrome. In one study, cumin extract significantly relieved irritable bowel syndrome (IBS) symptoms like belly pain, bloating, and the urgent need to go to the bathroom. Cumin has long been a popular folk remedy for diarrhea, and some initial studies have shown strong evidence to support this use.

Cumin also increases the release of bile from the liver. Bile helps digest fats and certain nutrients in your gut.

3. Aids in weight loss
Several early studies have revealed that cumin may help people lose weight as part of a healthy diet. In one study, people who took cumin powder reduced their weight, waist circumference, fat mass, and body mass index (BMI). Another study found that cumin supplements may be as effective at reducing weight and BMI as a commonly used weight loss

A 2015 study involving adults with overweight compared the weight loss effects of cumin with those of a weight loss medication and a placebo. After 8 weeks, the researchers found that both the cumin and the weight loss medication groups lost significant amounts of weight. People in the cumin group also experienced a decrease in insulin levels.

Another study from 2014 found that women with overweight and obesity who consumed 3grams of cumin powder in yogurt every day for 3 months had significant decreases in body weight, waist size, and body fat.

4. Fighting Diabetes
A 2017 study in adults with type 2 diabetes looked at the effects of cumin essential oil on blood sugar levels. Study participants be group to 2 groups. One group received either 100 milligrams (mg) of cumin oil per day, and the other group received 50 mg of cumin oil per day, or a placebo. After 8 weeks, both cumin oil groups had significantly reduced blood sugar, insulin, and hemoglobin A1c levels. These are all markers of good diabetes management. The cumin oil groups also saw improvements in signs of insulin resistance and inflammation.

Another analysis of previous studies published in 2019 suggested that various levels of cumin supplementation may be able to improve body weight and fasting blood glucose in people who are overweight and have type 2 diabetes.

Some of cumin’s components have shown promise helping to treat diabetes. One clinical study showed a concentrated cumin supplement improved early indicators of diabetes in overweight individuals, compared to a placebo.

Cumin also contains components that counter some of the long-term effects of diabetes. One of the ways diabetes harms cells in the body is through advanced glycation end products (AGEs). They’re produced spontaneously in the bloodstream when blood sugar levels are high over long periods of time, as they are in diabetes. AGEs are created when sugars attach to proteins and disrupt their normal function. AGEs are likely responsible for damage to eyes, kidneys, nerves and small blood vessels in diabetes. Cumin contains several components that reduce AGEs, at least in test-tube studies.

5. Improve Blood Cholesterol
Cumin is considered to have hypolipidemic properties. Hypolipidemic is a substance that helps your body control high levels of fats that hurt your heart and cholesterol levels.

A dietary supplement of cumin powder mixed in yogurt helped reduce cholesterol in one study. Another group of people with high cholesterol had beneficial results after consuming cumin.

It is important to note that black cumin (Nigella sativa) and black seed oil (that is extracted from black cumin seed) is also used for medicinal purposes, some of which have been supported by clinical studies.6 However, even though black cumin shares a similar name with cumin, it comes from a different plant and is a different substance.

6. Cancer Prevention
Cancer develops when cells in the body start to multiply out of control. Tumors are collections of these abnormal cells. In several animal studies, scientists have found that cumin seeds may prevent the growth of different kinds of tumors, including those caused by liver, stomach, and colon cancers. More studies are needed to determine if cumin can help prevent cancer in humans.

7. Boosts memory
Cumin can help your body by stimulating your central nervous system to be more effective. This can result in a sharper memory and greater control over your limbs. Cumin might even be able to help treat Parkinson’s disease because of its contribution to the body’s central nervous system function.

AllergiesThough uncommon, allergies to cumin are possible. The profilin proteins in cumin may cause a potential allergic reaction, and its salicylates may cause gastrointestinal discomfort. The typical dose of cumin as an herbal supplement is 300 to 600 milligrams per day.

RisksMore research is needed before doctors can recommend supplemental dosages of cumin. In one 2013 study, some people experienced nausea, dizziness, and stomach pain after consuming cumin extract.

As with all supplements, people should talk to their doctor, because of many supplements may impact how certain prescription medications work.

The Food and Drug Administration (FDA) do not monitor supplements for quality or purity. Therefore, it is important to research different brands and find the safest options.

People with diabetes, especially those who take medication for diabetes, should use cumin supplements with caution, since it may change their blood sugar levels.

Researchers have found evidence that cumin suppresses testosterone levels, which means it could make men less fertile if they’re taking it. Cumin has been used by some cultures as a substance to trigger miscarriage, so women that are pregnant or trying to become pregnant should keep that in mind.

Compiled and penned by Crocus Media