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.

Cinnamon is an exotic, fragrant and sweet flavoured spice stick obtained from the outer bark of the tree Cinnamomum, which when dried, rolls into a tubular form known as quills. It is available in quill form and powder form. This spice can be used to boost energy and increase circulation.

Health benefits of cinnamon

1. It helps regulate blood sugar

Sprinkling a little cinnamon powder on a high carb meal can lower the spike in post meal blood sugar levels. A study shows that it slows the rate at which the stomach empties meals, thereby reducing the rise in blood sugar after eating. It not only stimulates the insulin receptors but also inhibits the enzyme which inactivates them. This improves the response to insulin for those who have type-2 diabetes to insulin and stabilises blood sugar levels.

2. Cinnamon lowers bad cholesterol

Studies show that this spice lowers triglycerides, LDL cholesterol and total cholesterol by affecting the way the body processes fat thereby offering protection from heart disease and promoting overall heart health.

3. It relieves chest congestion and heals common cold and sore throat

As soon as you start feeling an itch in your throat or get the sniffles, have 1 – 2 cups of cinnamon tea. It has antimicrobial and warming properties which will prevent your condition from worsening. It can also help relieve congestion as it reduces mucous production and encourages circulation.

4. It helps lower risk of Alzheimer’s disease

The latest findings indicate that compounds found in cinnamon may be effective in fighting Alzheimer’s.

5. Cinnamon fights free radicals

This super spice is considered to be one of the top seven antioxidants in the world as it can fight free radicals and prevent organ damage.

6. It boosts your immune system

It is known to have anti-bacterial properties. This boosts the body’s immune response and helps prevent and fight infections.

7. It can help you fight depression and IBS

Cinnamon can kill the bad bacteria in the gut which have been linked to low mood and irritable bowel syndrome.

8. It improves the health of your brain

Known to improve brain function by improving cognitive processing, alertness and concentration, it may also heal brain cells and prevent them from swelling in case of a stroke or brain injury.

9. It has anti-inflammatory properties

It has been shown to reduce various types of inflammation and aids in repairing tissue damage. It can help treat certain types of pain, headaches as well as arthritic pain by boosting circulation at the joints.

10. It improves menstrual health

Cinnamon can improve insulin resistance in women with PCOS, which can improve their menstrual health. It can also help mitigate heavy menstrual bleeding associated with common female reproductive health issues such as endometriosis, heavy bleeding, and fibroids.

11. It aids digestion

Besides giving flavour to food, cinnamon improves digestion too. Cinnamon tea is an effective digestive tonic and is used to treat indigestion, nausea, vomiting, upset stomach, diarrhoea and flatulence. Due to its carminative properties, it helps eliminate excess gas. It also reduces acidity and the severity of morning sickness. It can also be used in topical applications.

Other uses of cinnamon

• Ground cinnamon can be added to an oatmeal pack to prevent acne
• Cinnamon oil can be used to massage teeth and gums to prevent tooth decay
• Combined with a carrier oil, the oil makes an excellent massage oil which can help to relax tense and knotted muscles and reduce aches and pains. It is also used in creams.
• Cinnamon oil or cinnamon infused in water can be used to heal toe and finger nail fungus
• The oil can be added to an oil diffuser and potpourris. This will relieve mental fatigue and improve concentration levels
• Cinnamon oil and bark act as excellent mosquito repellents as the spice contains cinnamaldehyde, which is an active mosquito killing agent
• It can also be used as a food preservative. If you add it to any recipe, it helps to prevent the food from spoiling by inhibiting bacterial growth.

The best ways to use cinnamon

It is a highly versatile spice which can be used in sweet and savoury dishes.

• Sprinkle some in your tea/coffee or green tea.
• Add a dash of it to your oatmeal, whole grain cereal or vegetable soups or even on your popcorn.
• Freeze cinnamon with ice cubes to add some zest to your plain water or beverages.
• Season roasted or grilled veggies like cauliflower, sweet potato, carrots etc with cinnamon powder.
• Add a few pinches of freshly ground cinnamon powder to your yoghurt and add some fruits, nuts or seeds to it. Refrigerate it for 20 – 30 minutes and enjoy this as a refreshing snack at the end of a long day.
• It can also be used in combination with ginger and cardamom, especially if you have a sluggish digestive system.

Safe dosage

Consuming anything between 2 – 5g/day is safe. Anything in excess can be toxic.

How to store cinnamon

Whole cinnamon sticks can be stored in a cool, dry, dark place in airtight glass containers for many months. Powdered cinnamon should be kept in a sealed container and refrigerated. It should be used as soon as possible since it loses its flavour quickly.

The post What makes cinnamon a super spice (and how to best use it) appeared first on Complete Wellbeing.

In the ancient world, pepper was so valuable that it was used as currency to trade. A sack of pepper was said to be equivalent to a man’s life. Pepper and other spices were the reason that Vasco da Gama came all the way from Portugal to India.

Apart from the black variety, there is also green, white and red peppercorn. Pink peppercorn is also found but it is the fruit of a different genus of plant. White, black and green peppercorns are nothing but the same pepper fruit harvested at different stages of maturity. Green peppercorns have a milder flavour than black peppercorns because they are plucked before they ripen. Green pepper is often pickled by storing it in brine or vinegar.

Black peppercorns

Black peppercorns have a more robust flavour because they are left on the vine to mature. In traditional estates, when the peppercorn is about to turn red, it is plucked and left to sun dry till the skin shrivels up and it turns black. But today there are techniques that help speed up the process of obtaining black peppercorn.

Peppercorns get its spicy heat from the chemical piperine, which is found on the outer fruit and in the seed. They are also rich in anti-oxidants, which help the body remove harmful free radicals and protect it from cancers and diseases. Peppercorn contains moderate amounts of vitamin K, iron and manganese with trace amounts of other essential nutrients, protein and dietary fibre.

Selection and storage

Pepper must be stored in airtight containers to preserve its piquancy because it easily loses its flavour and aroma through evaporation. It is for this reason that pepper must be ground just before you need to use it, and not way in advance. Heat also has an affect on the smell and taste of the pepper, so adding it near the end of your cooking process will help to preserve its flavour.

Uses and benefits

Listed below are some of the benefits of pepper.

Improves digestion and gut health

Adding freshly ground pepper to your dals and gravies not only adds flavour to your meals but also improves digestion. The piperine content of black pepper stimulates the secretion of hydrochloric acid. This acid is essential to facilitate digestion. A regular intake of peppercorns will reduce incidents of flatulence, indigestion, diarrhoea, constipation and acidity.

Tames cold and cough

All stuffed up? Just add a few pinches of pepper to your bowl of soup—the perfect comfort food when you’re sick—and you’ll soon be breathing easier. Ingesting pepper provides relief from throat congestion, sore throat, sinusitis and cough because peppercorn tends to eliminate mucous by giving you a runny nose.

Relieves skin problems

Black pepper is a natural exfoliator to help you get rid of dead skin and ward off skin infections. The anti-oxidants in black pepper stimulate your blood circulation to deliver more oxygen and nutrients to the surface of your skin, leaving it glowing. Pepper helps to cure vitiligo, which is a skin disease that causes some areas of skin to lose its normal pigmentation and turn white. The piperine in the pepper stimulates pigment production in the skin, and is therefore considered a safe natural cure for vitiligo.

Keeps your clothes from fading

Grab your pepper shaker if your favourite clothes are starting to fade. Washing your clothes with pepper prevents them from fading. Sprinkle about a teaspoon of ground pepper per load, along with detergent into your washing machine at the start of the wash cycle. It will drain away with the water, so there’s no extra mess to clean.

Removes toxins

Adding black pepper oil to your food helps to remove toxins from the body. This is because when ingested, it increases sweating and urination, which gets rid of all the toxic substances from your body and clears the pores on your skin.

Pepper’s excellent anti-bacterial and anti-inflammatory properties cause it to be commonly used to treat conditions of tooth decay and toothache. Powdered black pepper or a decoction of it is used to treat earaches, eye problems, toothaches, hernia and insect bites. All this besides its great taste! No wonder it is called black gold!

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