Let’s look at the numerous health benefits of nutmeg.

10 Health Benefits of Nutmeg

1. Antibacterial properties

Nutmeg has strong antibacterial properties. In one study, it was found to inhibit the growth of dangerous strains of E. coli bacteria, which are known to cause severe illness and even death.

2. Heart health

Like cloves, nutmeg oil contains eugenol, a compound that is known to benefit heart health.

3. Useful in Alzheimer’s disease and stroke

Research suggests that a nutrient found in nutmeg may help slow cognitive decline in individuals with Alzheimer’s disease and promote the recovery of brain tissue following a stroke.

4. Reduces flatulence

Used in small dosages, nutmeg helps reduce flatulence [excessive stomach or intestinal gas], aid digestion and improve appetite

5. It has aphrodisiac properties

Research has found that nutmeg has aphrodisiac properties, helping increase both libido and potency. Nutmeg is also helpful to treat erectile dysfunction.

6. Liver protection

Studies have established that myrislignan, a compound in nutmeg, has a strong protective effect against liver damage.

7. Relieves rheumatic pain and toothaches

Mixed with almond oil, nutmeg oil is used to relieve rheumatic pain. To treat toothaches, drops of essential oil are put on cotton swab and applied to the gums around an aching tooth; sometimes it is also used to remove bad breath.

8. Gastric health

Drops of nutmeg oil can mixed with honey is used to treat nausea, gastroenteritis, chronic diarrhea and indigestion.

9. Eases anxiety and depression

In homoeopathy, it is used to treat anxiety and depression.

10. Induces sleep

Warm milk mixed with a pinch of nutmeg is known to induce sleep.

Nutmeg safety alert!

• Always use nutmeg in moderation—a pinch or two is considered safe. 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 in extreme cases.
• Pregnant women and nursing mothers should avoid nutmeg as 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 it can cause allergic skin reaction. It should be kept out of reach of children and pets.

How to Buy, Cook and Store nutmeg

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 freshness and good quality is as easy as inserting a needle 1cm into the seed, if a tiny drop of oil seeps out, the nut is good. People often purchase ground nutmeg for ready sprinkling; the ground variety should be used quickly as the flavour deteriorates over time when it comes in contact with air and other aromas in the kitchen. Smell the nutmeg each time before using to make sure it’s still fresh and flavourful. Before purchasing ground variety, don’t forget to check for the airtight seal and an expiration date printed on the side.

The best way to cook it

Use it only if the recipe specifically states the use of it, as it is preferable not to experiment with its flavour. Once it is ground, it loses the oils which provide its flavour and taste. A 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 it

Whether ground and whole, keep it 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 stays best in the dark. If it comes 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.

Using It as a Culinary Companion

The flavour of nutmeg works well in:

• Sweet preparations like pies, puddings, custards, cookies, souffles, cakes, pastries. It can also accompany sweet sauces, stewed fruits and raisins, breakfast cereals, iced nutmeg juice, nutmeg flavoured ice-cream and to make jam. Try this sugar-free, vegan gajar halwa [carrot dessert] flavoured with nutmeg.
• 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 teaspoons of ground nutmeg.

A Few Simple Home Remedies Using Nutmeg

The health benefits of nutmeg can be put to use to soothe common problems:

• To control acne, grind 2 – 3 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 its 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, a teaspoon of ground coffee in one cup of water.

Note: Try these home remedies only after consulting your physician.

Last updated on 23^rd September 2024

The post Nutmeg for Good Health: How to Buy, Store and Use It appeared first on Complete Wellbeing.

Health benefits

• Saffron offers antioxidant properties that help fight damage done by free radicals and prevent cancer.
• It also has anti-depressant properties and has a soothing effect on the nerves.
• It improves blood circulation and prevents hardening of the arteries.
• It is touted for its abilities to boost memory power and is hence recommended for children and seniors.
• It induces sound sleep.
• Studies have found saffron to help improve eyesight.
• It helps relieve arthritic pain.
• Massaging the gums with saffron helps reduce soreness and inflammation.
• The spice eases irritation, depression, mood swings and other pre-menstrual symptoms.
• It helps lighten complexion if consumed on a regular basis.
• Saffron oil is good for the skin and also provides relief in insect stings or skin eruptions.
• It relieves fatigue and muscle inflammation by enhancing oxygen diffusion in the blood.

Consume with caution

Saffron is a very potent spice and a small pinch of sprigs is all you need to use. Consuming over 5g of it in a day can lead to toxic reactions like nausea, vomiting, loss of appetite and drowsiness. Consuming 10g in a day can lead to miscarriages, and consuming 20g can be life-threatening. It is best used after soaking in water overnight.

When you buy…

You need 75,000 flowers just to make one ounce [about 28g] of it. That’s why it’s expensive. And that’s also the reason that it is one of the most adulterated spices. There’s no dearth of people selling fake strands of this spice. Hence, you need to be extra cautious when buying it. When buying, check for bright yellow-orange colour. Also, chances of getting cheated are less if you buy it as strands instead of buying it in powdered form. To differentiate between genuine and fake ones, simply soak one strand in warm water or milk. If the milk or water changes its colour immediately, then the saffron is fake/adulterated. Remember, it takes about 10 minutes of soaking in warm liquid for genuine saffron to lose colour or give out aroma.

it takes about 10 minutes of soaking in warm liquid for genuine saffron to lose colour or give out aroma

How to store

Keep it away from sunlight and moisture in an airtight container. If it is exposed to sun rays for long, it begins to lose its colour and flavour. Stored properly, it can easily last for 3 – 4 years, after which it starts losing its flavour.

In your diet

Saffron has been used to flavour the foods of the royalty. Hence, it has been considered the spice of the rich. You can use saffron to flavour or colour food too. It is mainly used in soups, sauces and rice preparations to give them a bright yellow colour and a distinctive flavour. You can even use it to garnish desserts.

The post Saffron: a must-have spice for every kitchen appeared first on Complete Wellbeing.

This is what aromas can do to us. Aromatherapy harnesses this effect of aromas on our body to heal it.

It uses the aromas of essential oils that are extracted from the various parts of a plant—flowers, leaves, stems, seeds, bark or roots, for the same.

Aromatherapy is particularly effective for problems that require soothing the nerves and clearing the blocked passages that cause discomfort and pain.

It helps in relieving insomnia, headache, body pain, tiredness, depression, stress, tension and the likes. Here we list some common ailments and aromas oils that can help ease them.

Migraines, headaches

In a migraine/headache, the blood vessels of the brain dilate or contract a lot causing throbbing pain in the ear and around the temples.

Oils that help: Chamomile, lavender and marjoram.

What to do: Add a few drops of any of the above essential oils to a hot towel and place it on the head [make a compress].

You can also soak yourself for 10 – 15 minutes in warm water to which 10 drops of the oil have been added. Avoid massaging the oil into your head during a migraine as it increases the discomfort instead of easing it.

Sinusitis

In a sinus attack, the passages around the nose get swollen. You feel stuffy, have congestion and experience inflammation of the area around the eyes.

Oils that help: Eucalyptus and peppermint. Eucalyptus oil has antiviral, antiseptic, antibacterial and analgesic properties. Peppermint too has these properties and is also good for inflammation.

What to do: Add the essential oil to boiling water and inhale the steam; it helps clear congested sinuses and also eases associated headaches.

However, don’t use too many drops or inhale the steam for more than 15 minutes as in both cases the oil loses its effectiveness. People with congestive heart failure, epilepsy, pregnant women and children should not opt for steam inhalation.

Acidity [heartburn]

Over-production of acid by gastric glands in the stomach leads to acidity. Acidity causes burning sensation in the chest, sour acid reflux, dyspepsia and peptic ulcers.

Oils that help: Black pepper, peppermint, sandalwood.

What to do: Inhale the aroma of these oils or use them with the help of a compress.

Psoriasis

Psoriasis presents itself with red areas or scales on the elbows, knees, arms, scalp, ears, legs and back. There is a strong mental component to the cause of psoriasis.

Oils that help: Bergamot, cedarwood, geranium.

What to do: Mix a few drops of any of these oils with a carrier oil and massage the affected area of the skin. Alternately, you may also add the essential oil and carrier oil mix to your bath and soak in it for 15 minutes.

Arthritis

Arthritis is an acute disorder of the joints. It is characterised by inflammation and pain in the joints.

Oils that help: Roman chamomile, juniper, camphor, caraway, lemon, sage and thyme. Each of these oils has effective anti-inflammatory and analgesic properties.

What to do: Add a few drops to a carrier oil like pomegranate seed oil, hemp seed oil, emu oil and jojoba oil [all these have anti-inflammatory properties as well] and gently massage into arthritic joints using a small amount of the mixture.

However, if your doctor has specifically prohibited massage for you, soak the joint in water mixed with the oil instead.

Painful periods

Menstrual period can cause dull stomach or backache or even severe cramps. Irritability and mood swings can worsen the condition.

Oils that help: Cajuput, sage, aniseed, Roman chamomile, cypress, juniper, marjoram, melissa, peppermint and rosemary. These oils have antispasmodic properties; they also calm the nerves and relax the muscles, making you feel drowsy.

What to do: Mix any of these oils with carrier oil used as gel or lotion and gently massage the abdomen. It helps release pain and tension from the lower belly. The same oils can be added to a warm, relaxing bath after mixing with a carrier oil.

Premenstrual syndrome [PMS]

Premenstrual syndrome [PMS] begins during ovulation [say 5 – 11 days before menstruation] and stops with the beginning of menstruation. It affects a woman’s physical and emotional wellbeing.

Oils that help: Clarysage, Roman chamomile, geranium, lavender, melissa, rose and neroli.

What to do: Gently massage the abdominal area with any of these oils mixed with a carrier oil. You can even have a warm relaxing bath adding the essential oil to the water mixed with a carrier oil.

Asthma

Asthma is a disorder of the bronchial passage and the lungs, making breathing difficult.

Oils that help: Basil, cajuput, lemon, sage, thyme, eucalyptus, aniseed, cypress, hyssop, lavender, marjoram, melissa, peppermint, pine, rosemary, clove, origanum, geranium, German chamomile and frankincense.

German chamomile prevents the release of histamine as it contains chamazulene. Frankincense, marjoram and rose facilitate deep breathing, helping expand the lungs. Relaxants such as chamomile, rose, geranium, lavender and marjoram help in reducing bronchial spasms.

What to do: Aromatherapy is best recommended in-between asthma attacks. Use peppermint and ginger oils as chest rub as they have de-congestive properties. Apply these to the chest for six months using upward strokes.

During an asthma attack, inhale lavender steam. Lavender helps relax the lung spasms as the steam opens the air passages.

This arrests the attack right in the track, reducing its severity. Lavender also relaxes the mind, helping dissipate the panic you feel when you can’t catch your breath.

If steaming makes breathing more difficult, use an aromatherapy diffuser or humidifier to inhale the vapours. You may also rub your feet with the oil. Avoid essential oils, if fragrances are a trigger.

Remember: Avoid eucalyptus oil during attacks.

Colitis

Colitis or ulcerative colitis results in bloody diarrhoea, pain, gas, bloating and hard stools.

Oils that help: Cajuput, lemon grass, tea tree, lavender, rosemary, patchouli and peppermint.

What to do: Use these oils as a compress, gel or lotion on stomach by mixing with carrier oil. Peppermint and patchouli are specifically more effective in colitis.

Piles

Piles is a painful condition where blood vessels, mainly veins around the rectum or anus, get abnormally enlarged and dilated.

Oils that help: Cypress, juniper, frankincense and myrrh.

What to do: Use these oils as a gel or add them to bath after mixing with carrier oil. Blend four drops of cypress to 5ml [a teaspoon] of grapeseed base oil and add this to bath water.

Liver problems

Abnormalities of the liver can seriously hamper your health. When the liver is affected with cirrhosis, it becomes leathery and loses its capacity to function and even regenerate.

Oils that help: Lemon, peppermint, rosemary and juniper.

What to do: Mix a few drops of any of these oils with a carrier oil and use as a gel or a lotion.

Kidney stones

Stones in the kidney is an extremely painful condition caused due to build up of minerals in the kidney.

Oils that help: Lemon, fennel, geranium, ammi visnaga and hyssop.

These oils have relaxing, analgesic and diuretic properties. Ammi visnaga oil is specifically recommended for kidney stones, as it is lithotriptic—it can dissolve bladder and kidney stones. It also has broncho-dilatory properties.

What to do: These should be used as gel or lotion by combining a few drops of essential oil with a carrier oil. The ammi visnaga oil can be inhaled or even taken internally.

Depression / anxiety / nervousness

Disturbances of the mind are caused by hormonal or situational factors.

Oils that help: Basil, bergamot, clarysage, thyme, Roman chamomile, camphor, geranium, lavender, frankincense, rose, jasmine, ylang ylang, neroli and sandalwood.

What to do: Add any of these to your bath after mixing with a carrier oil or use as gel/lotion. You can even inhale the vapours.

Remember…

• Always dilute an essential oil with a carrier oil and never apply directly to the skin or consume orally.
• Read the instructions on the bottle before using or selecting these oils as some oils can be exciting while others sedative. Wrong selection/use may lead to complications.
• Some oils can cause problems when exposed to sunlight and also irritate the skin if the dosage is incorrect.
• Some oils need to be stored in dark coloured bottles as they lose their properties when exposed to direct light.
• Always store oils in an aluminum or glass bottle with dropper but never in plastic as the plastic reacts with the oil.
• Essential oils are highly inflammable; do not use them near fire or to burn candles.
• These oils are concentrated and hence costly. Use them judiciously and always start with a small dosage.

Carrier oils

Carrier oils are safe to use directly on the skin. They too have their own therapeutic properties. For instance, sweet almond oil provides relief from dryness, soreness, itching and inflammation.

It helps soothe wrinkled and dry hands. It is the best oil to use for babies. Oils of grapeseed, coconut, peanut, sesame, sunflower, olive, walnut, wheat germ, hazelnut, jojoba, carrot, corn and castor are commonly used carrier oils.

The rule of thumb to follow when mixing an essential oil with a carrier oil is that for those from 12 – 60 years is 1 – 3 drops of essential oil in 1tsp or 5ml carrier oil for a facial massage; 5 – 10 drops of essential oil in 3tsp or 15ml carrier oil for a general massage; up to 20 drops [20 is the maximum limit] of essential oil in 2tsp or 10 ml carrier oil to apply locally; and maximum 10 drops of essential oil in a bowl or a bath.

Halve the dose for children between six and 12 years of age. And those above 60 years of age should add 1 – 6 drops of essential oil in 2tsp or 10ml carrier oil. This ratio also applies to children between four and six years of age.

For kids between one to four years of age, mix 1 – 3 drops of an essential oil in 2tsp or 10ml carrier oil and for babies under one year, mix one drop essential oil in 2 tsp or 10 ml almond oil.

The post Aromatherapy: Fragrant healing appeared first on Complete Wellbeing.