Health benefits of nutmeg

Nutmeg is loaded with medicinal properties. Use it wisely to savour its taste and enjoy the health benefits

NutmegNutmeg is a small package with several big benefits. It’s used for prevention and healing of many known conditions. Here are some most common uses of nutmeg:

  • Medically, nutmeg has strong antibacterial properties. It is effective in killing a number of cavity-causing bacteria in the mouth.
  • Like cloves, nutmeg contains eugenol, a compound that may benefit the heart.
  • Myristicin found in nutmeg has been shown to inhibit an enzyme in the brain that contributes to Alzheimer’s disease and is used to improve memory.
  • It is used in small dosages to reduce flatulence [excessive stomach or intestinal gas], aid digestion and improve appetite.
  • In Arab countries, nutmeg is valued as an aphrodisiac [substance believed to increase sexual desire].
  • Nutmeg can help to combat asthma.
  • It is also used to relax muscles.
  • Nutmeg contains 10 per cent essential oil which is a colourless or light yellow liquid. The oil is obtained by the steam distillation of ground nutmeg. Besides being used in toothpastes, cough syrups, perfumes and cosmetic industry, externally nutmeg oil is mixed with almond oil and is used to relieve rheumatic pain.
  • Nutmeg oil is used to treat toothaches. Drops of essential oil are put on cotton swab and applied to the gums around an aching tooth, sometimes also used to control bad breath.
  • Drops of nutmeg oil can also be mixed with honey to treat nausea, gastroenteritis, chronic diarrhoea and indigestion.
  • In homoeopathy, nutmeg is used to treat anxiety and depression.
  • In Chinese medicine, it is used to treat impotence and liver disease.

Safety alert

  • Nutmeg should be used in moderation—a pinch or two is considered safe. However, large doses can trigger an acute psychiatric disorder. It contains myristicin, which in large doses can cause hallucinations. Users may feel a sensation of blood rush to the head or a strong euphoria and dissociation. It can also lead to convulsions, palpitations, generalised body pain, vomiting, nausea and eventual dehydration. Followed by long, deep almost coma-like sleep, it can even cause death.
  • Pregnant women and nursing mothers should avoid the use of nutmeg. It can cause miscarriage in pregnant women. It also inhibits prostaglandin production [involved in child birth process] and contains hallucinogens that may affect the foetus, if consumed in large quantities. It can also trigger dizziness, nausea and difficulty in urination.
  • Touching nutmeg can cause allergic skin reaction. It should be kept out of reach of children and pets.

Simple cures

Nutmeg can also be used to soothe common problems.

To control acne, grind 2 – 3 nutmeg seeds and add little milk to make a paste. After washing the face with warm water, pat it dry, and then spread the paste evenly over the acne. After two hours, use warm water to remove the paste, followed by cold water to close the pores. This paste also acts as a scrub to treat blackheads.

To promote sleep, drink one cup of milk boiled with 1/4th teaspoon of ground nutmeg.

To soothe eczema [red scaly patches], make a nutmeg paste by grinding nutmeg seeds with water and smear the paste over the scaly patches.

To calm chest cold, make a paste of nutmeg powder and flour with water. Cover the cotton cloth with paste and apply to the chest.

To relieve diarrhoea, drink a filtered mix of 1/4th teaspoon of ground nutmeg, ? teaspoon of ground coffee in one cup of water.

Note: Home remedies should not be tried without consulting the physician.


Nutmeg rules

The best way to ‘select’ nutmeg. Since the flavour degrades quickly, it is better to buy it for use in a month. The superior quality nutmegs are larger in size, round and weigh around 7 – 8g. The smaller grades weigh around 3g and the lowest quality are smaller nutmeg fragments. Testing for good quality fresh nutmeg is as easy as inserting a needle 1cm into the seed, if a tiny drop of oil seeps out, the nut is good. More commonly, people purchase. Ground nutmeg for ready sprinkling. It should be used quickly to get the best flavour, as the flavour deteriorates overtime when it comes in contact with air and other aromas in the kitchen. Smell the nutmeg each time before you use, to make sure it’s still fresh and flavourful. Before purchasing ground nutmeg, don’t forget to check for the airtight seal and an expiration date printed on the side.

The best way to ‘cook’ nutmeg.Use nutmeg only if the recipe specifically states the use of it, as it is preferable not to experiment with the flavour of nutmeg. Once it is ground, it loses the oils which provide its flavour and taste. A nutmeg grater can be used for this purpose—a grater with a finest blade is preferable. It is advisable to use only small amounts in any recipe; otherwise it can overpower a dish. Lastly remember, adding nutmeg early in the cooking process can help distribute the spice more evenly into the dish.

The best way to ‘store’ nutmeg. Store ground and whole nutmeg away from sunlight in airtight containers. Avoid storing over the stove, sink, near a window or near a source of heat or moisture as heat can cause the spice to stale quickly. Even though it is dry, it is heat sensitive and exposure to steam can increase the risk of bacterial or fungal contamination. If stored in a freezer and repeatedly removed for use, condensation will form, which will accelerate loss of flavour and aroma. Ground nutmeg keeps best in the dark. If  buy it in a  clear bottle, consider transferring it to a brown glass jar or opaque container. Ground nutmeg should have a pungent, spicy scent and should be a light fluffy powder, not sticky, clumpy or odourless.

Culinary companions

The flavour of nutmeg works well in:

  • Sweet preparations like pies, puddings, custards, cookies, souffles, cakes and pastries. It can also accompany sweet sauces, stewed fruits and raisins, breakfast cereals, iced nutmeg juice, nutmeg flavoured ice-cream and to make jam.
  • Savoury dishes like cheese sauces, soups, gravies, pickles and works well when combined with tomatoes, peas, black beans, cabbage, spinach, broccoli, onions, eggplant, cauliflower, french beans, carrots, potatoes and pumpkin. It also combines well with egg, chicken, meat products, pasta and rice.
  • Beverage toppings like eggnog, cappuccino foam, tea froth, milkshake, black coffee, sometimes wine and punches.

Note: One whole nutmeg grated is equal to 2 – 3 teaspoon of ground nutmeg.


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  • PAYAL Ahuja

    PAYAL Ahuja

    Payal Ahuja is a Mumbai-based dietician and consultant. She conducts workshops on lifestyle management and weight management programmes on TV. Ahuja is also IPC-certified auditor for ISO-9001:2000, and author of the book, Combating Childhood Obesity.

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20 Responses to Health benefits of nutmeg

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  8. The nutritional table I found, was for 100grams! That’s 50 to 100 servings!

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  18. In the past nutmeg was used intentionally for ending pregnancy, so it should definitely be avoided by pregnant women.


  20. i say thanks for useful information. this website most useful to me.

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