The Health Benefits of Cumin Seeds

1. Rich in Iron for Preventing Anemia

Cumin seeds are an excellent source of iron, with about 11.7 mg per 100 grams, making them highly beneficial for individuals suffering from anemia. Iron is crucial for the production of hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body. Including cumin in everyday foods like curries, soups, and bread can help improve iron levels, especially in women, children, and adolescents who are more prone to anemia.

2. Skin Health and Treatment for Boils

Cumin is rich in essential oils that have antimicrobial and anti-inflammatory properties, which are beneficial for the skin. Cumin oil is often used to treat conditions like psoriasis, eczema, and dry skin. Additionally, applying a paste of ground cumin mixed with vinegar can help heal acne, boils, burn marks, and even wrinkles. This makes cumin a versatile ingredient not just for internal health, but for external beauty as well.

3. Boosts Immunity and Fights the Common Cold

Cumin seeds have antiseptic properties that can help fight infections, including the flu and the common cold. A warm cup of cumin tea, brewed with ginger and honey, can provide significant relief from cold symptoms and boost the immune system. Drinking this tea 2-3 times a day is an effective way to combat viral infections.

4. Improves Digestion

Cumin is widely recognized for its digestive benefits. The active compound, cuminaldehyde, triggers the production of digestive enzymes, while thymol enhances gastric secretion. These properties help relieve indigestion, flatulence, nausea, and diarrhea. A simple remedy of cumin tea or cumin mixed with coriander juice and salt can soothe an upset stomach and support digestion.

5. Menstrual Health

This spice has been known to stimulate menstrual flow in women, making it beneficial for those with irregular periods. However, pregnant women should avoid cumin in excess, as it may have abortive effects.

6. Anti-Cancer Properties

Cumin seeds are rich in antioxidants such as eugenol and limonene, which exhibit anti-cancer properties. Studies suggest that cumin can help reduce the risk of stomach and liver cancers in animals.

7. Relief from Hemorrhoids (Piles)

Cumin is effective in treating hemorrhoids due to its high fiber content and carminative properties. Roasted and ground cumin powder can be added to chapati dough or consumed in water to help relieve constipation and promote regular bowel movements, which is key for those suffering from piles.

8. Improves Sleep and Relieves Insomnia

Certain compounds in cumin oil have tranquilizing effects, which may help people relax and sleep better. A spoonful of cumin seeds before bed may help improve sleep quality and relieve headaches, making it a natural remedy for insomnia.

9. Promotes Healthy Hair and Nails

Regular consumption of cumin strengthens hair and nails. The rich antioxidant content in cumin seeds helps improve blood circulation to the scalp, resulting in shinier, healthier hair. It can also improve nail growth and prevent brittle nails.

10. Supports Kidney Function

Cumin seeds act as a diuretic, increasing the secretion and discharge of urine. This property helps improve kidney function by flushing out toxins, making cumin a valuable spice for detoxifying the body.

11. Promotes Lactation

Cumin is a natural galactagogue, which means it can stimulate milk production in nursing mothers. This is primarily due to the presence of thymol, which increases the secretion of milk. However, caution should be taken during pregnancy, as cumin may induce abortion if consumed in large amounts.

12. Boosts Metabolism and Nutrient Absorption

Cumin can boost metabolism and improve nutrient assimilation by enhancing the secretion of digestive enzymes. This makes it particularly helpful for individuals with sluggish digestion or metabolic issues.

13. Oral Health and Ulcer Healing

Cumin has antiseptic properties that help keep the mouth fresh and heal mouth ulcers. Gargling with cumin water or massaging the gums with ground cumin can prevent bleeding gums and bad breath.

14. Blood Sugar Regulation

Research has shown that cumin contains natural compounds that help lower blood sugar levels and improve insulin sensitivity. This makes cumin particularly beneficial for individuals with diabetes or those looking to regulate their blood sugar levels naturally.

Conclusion:

Cumin is a remarkable spice that offers a myriad of health benefits, from improving digestion and boosting immunity to fighting infections and reducing blood sugar in diabetics. Whether you’re adding it to your meals for flavor or using it as a natural remedy for various ailments, cumin is a true powerhouse of nutrition. Its versatility in both culinary and medicinal uses makes it an essential ingredient in any kitchen. Incorporating cumin into your daily routine can lead to better overall health, proving once again that nature’s simplest ingredients often hold the greatest potential for healing and wellness.

A version of this article first appeared in the May 2008 issue of Complete Wellbeing magazine (print edition).

The post Unlocking the Power of Cumin: A Spice with Remarkable Health Benefits appeared first on Complete Wellbeing.

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.

For centuries, it has been used in traditional medicine to relieve a multitude of illnesses. Additionally, the regular consumption of this spice has proven to prevent disease. Here are 10 ways this wonder spice heals and protects you.

10 health benefits of cardamom

1. It improves digestion

It is a carminative herb, which means it aids in preventing and dispelling of abdominal gas. Studies have shown that cardamom pods are beneficial in treating digestive conditions like acidity, nausea, heartburn, constipation and stomach cramps.

Tip: Grind together 2 – 3 pods of cardamom, a small piece of ginger, 2 – 3 cloves and few coriander seeds. Add the powder into warm water and consume it for instant relief from indigestion, bloating, and gas. You can even chew on a pod of elaichi to get relief.

2. It aids detoxification

Cardamom is good for you since it helps the body eliminate toxins. Its seeds encourages the production of the body’s natural antioxidants, which aid in detoxification. It also cleanses the urinary tract, bladder and the kidneys.

Tip: Crush some cardamom seeds and add them to your bowl of breakfast cereal or your cup of morning chai.

3. It keeps your mouth fresh

It has antibacterial qualities that help combat bad breath and other oral problems.

Tip: Chew on a pod of elaichi after every meal.

4. It prevents and relieves respiratory distress

Studies have shown that the benefits of cardamom extend even to respiratory health. It can improve circulation of blood in the lungs, which makes it ideal to treat respiratory problems like asthma. Additionally, because it’s a heating spice, cardamom is used to relieve cough and cold.

Tip: Add a few drops of cardamom essential oil to a pot of boiling water for steam inhalation to relieve a stuffed nose or blocked sinuses.

5. It protects against cancer

It contains essential phytonutrients that are proven to hunt down and destroy free radicals. Research shows that consuming cardamom on a regular basis can prevent certain cancers.

Tip: Spice up your meals with a sprinkling of cardamom powder to avail its anti-carcinogenic benefits.

6. It improves blood pressure

Cardamom has benefits for the heart too. It contain essential minerals like potassium that help stabilise your heart rate and control your blood pressure.

Tip: Mix a teaspoonful of cardamom powder with a little honey and have it once or twice a day.

7. It reduces blood clots

Cardamom has qualities that prevent platelets from aggregation and sticking to arterial walls; this helps prevent blood clots.

Tip: Add the pods or powder to soups or teas.

8. It protects against harmful microbes

Cardamom has antimicrobial properties that help inhibit the growth of viruses, bacteria, and fungi.

Tip: Make an infusion using the powder or pods, fresh ginger, a cinnamon stick, few cloves, and a teaspoon or two of honey.

9. Cardamom relieves inflammation

It is widely known for its anti-inflammatory properties that relieve pain and reduce swelling in muscles and joints and mucus membranes.

Tip: Add a pinch or two of elaichi powder and turmeric to a glass of warm milk to ease inflammation.

10. It relieves cramps

It has antispasmodic properties that help relieve muscle spasms and cramps. It is especially effective in stopping involuntary spasms like hiccups.

Tip: Boil a few cardamom seeds in a glass of water and drink this infusion to get relief from hiccups.

Last updated on 23^rd November 2019

The post 10 health benefits of cardamom + 10 tips to use it appeared first on Complete Wellbeing.

Though a menace when touched, stinging nettle has been used since ancient times as an alternative medicine for various ailments. It is believed that cooking, boiling or even drying inactivates the toxic venom and renders it safe for consumption. The young plants are also consumed in various parts of Europe and are known to be highly nutritious as they are rich in iron, calcium, magnesium, potassium, phenols and other naturally occurring antioxidants. Traditionally, different types of concoctions were made with the leaves, stem or roots and taken as tea or used as a tincture to treat urinary tract infections, joint problems or even seasonal allergies.

While handling the plant

Those who live in areas where stinging nettle grows and would like to harvest it, make sure to wear long sleeves and gloves or use tongs when handling these plants. Be warned that touching or accidentally brushing against the stinging nettle will cause a tingling sensation with pain and inflammation at the point of contact that can last for some time. This is due to the sting from the tiny hairs present on the plant that inject plant venom, believed by chemists to be a mixture of acetylcholine, histamine and serotonin. If you do get stung, you can wash the area with soap then take an over–the-counter anti-histamine tablet to reduce the severity of the sting. Or try natural methods like using mashed plantain leaves or a paste of baking powder in water.

If using as an ingredient in your kitchen

For culinary use, the young leaves and tender shoot should be harvested before it starts to flower, as naturopaths believe that the older plants are rich in oxalic acid which may cause kidney stones. Once plucked, they should be washed to remove any surface dirt or grime, pressure cooked [or boiled in water] first, then cut and put into dals and sabjis. You could also make a soup from it like any other green leafy vegetable. The iron content of the nettle is not readily absorbed by the body, but can be beneficial when eaten with a source of vitamin C like a dash of lime, an orange or a glass of lemonade. The Nepalese call stinging nettle as sishnu. Sishnu ko tarkari and shishnu soup are popular dishes in Nepal where it is sold in the local market along with other greens and vegetables. And that’s not all, there’s some exciting news for all wine connoisseurs as in Nepal it is even made into and sold as wine! In the West, people use the boiled leaves in a variety of dishes including salads, pizzas, soups, pastas and pestos.

When consuming it as pills or tea

If you aren’t lucky enough to get fresh nettle, you could buy it in the form of capsules, tablets, dried powders or tea bags, which are available online and in some health stores in India. It is mainly used as a medicinal herb in this form to treat various ailments from urinary tract infections, allergies, joint problems, skin problems, gout and kidney stones. Nettle tea can be made by boiling the dried nettle leaves in water, then straining and having as such or with some lemon, a few sprigs of mint and some honey. If you want a stronger concoction, simply boil a little longer. Large quantities can be made and refrigerated which can be used over three to four days.

Like most herbs, there are little or no scientific studies on the medicinal benefits of the plant and hence it is not widely used. Even the manufacturers of the commercial products in India tend to put out a statutory warning that the claims are not approved by the FDA [Food and Drug Administration in the United States]. Do make sure that your physician is aware of what you are taking.

Using it in your kitchen garden

Stinging nettle is also great as a fertiliser and can be used as green manure. A kind of bokashi mix [those familiar with gardening will know that it is a Japanese term for fermented organic matter which is used as a fertiliser] can be made by putting the leaves in a big bin of water and letting it rot for a week. The liquid then can be diluted and used to water the plants while the remaining solid waste can be used as compost matter.

This was first published in the December 2015 issue of Complete Wellbeing.

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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!

The post Meet black pepper, the king of spices appeared first on Complete Wellbeing.

My earliest memories of saffron are of my maternal uncle giving a teeny-weeny box of Spanish saffron every year to my mother on his annual trip to India from the Gulf. This was one of the most treasured gifts that she received and used it sparingly through the year. A few strands of saffron would find their way into selective dishes [mostly sweets] that my mother cooked. Few, because the stock had to be used until a fresh stock arrived and also, very little of it was all it took to create magic in the recipe. The kheers and payasams that I remember relishing as a kid, always had a yellowish orange hue, with an occasional thread of kesar floating in it. That saffron was also used in savoury recipes likes biryanis and pulaos, was a revelation that I stumbled upon only when my own trysts with cooking began, post marriage.

My research on saffron, during my pregnancy, threw light on a lot of other aspects that I had no idea about and by the end of the nine months I had a mini-dissertation in one hand and a baby in the other!

The stigma of a flower [Crocussativus linnaeus], it is a native of the Mediterranean region. The cultivation and harvesting of saffron is a laborious and time consuming process. Each flower yields just three of these dark orange saffron threads which need to be hand-picked and separated. No surprises that saffron is the most expensive spice in the world. In India, it has been grown in the Kashmir valley since ancient times and is regarded as high grade saffron.

Known as ‘zafran’ in Urdu, ‘kumkumakesari’ in Kannada, and  ‘keshar’ in Marathi, it is widely used in Indian cuisine to impart both, colour and flavour to the dish. Besides milk based sweets, curries and biryanis, saffron is also widely used across the globe in baking, making cheese and even liquors.

Watch-out while buying saffron

A 5g box of high grade saffron can cost anywhere between `1200 – 1500, making it one of the most widely adulterated spices. The cost is also one of the reasons why some restaurants and sweet shops substitute saffron with orange food colour in their dishes. When buying, be vary of sellers trying to palm off saffron at cheaper rates—you may just end up with something that contains chemical dyes instead of pure saffron. Here are some tips for buying, storing and using saffron:

• Pure saffron threads are red in colour with a slightly orange-red tip. If the thread is all red it is believed to be adulterated with red colour to look expensive.
• Saffron is graded by its colour—the deeper the red , the higher is it’s grading and cost.
• There should be no yellow or white threads, which is a sign of adulteration with other parts of the saffron flower.
• Saffron is sold as powder and as threads. The threads are supposed to be a better buy rather than the powder which also has a lesser shelf life.
• After buying saffron, store it in the refrigerator or in a cool dry place. It tends to absorb moisture rather quickly, so wrapping it in a foil and then placing in a tight fitting container is recommended.
• There are different ways of using saffron in cooking—the most common way in India is to steep the saffron threads in hot milk for about 15 – 20 minutes. This milk is then used in the dish. Other methods of using are to crumble the threads and then soak in the hot gravy of the dish itself, or in any other hot liquid like water or broth.

Culinary uses and more

While saffron is widely used in cuisines the world over, its use isn’t limited to culinary purposes. It has been used in cosmetics from ancient times and is also known to have some medicinal properties. The natural orange-red hue and fragrance of saffron has been used in different cosmetics ranging from hair oils, perfumes to skin creams. In ayurveda, saffron is used as a skin cleanser and enhancer. Saffron oil is supposed to be an astringent as well as an antiseptic and hence used for the treatment of a host of skin problems including acne, bug bites and even sores.

Besides its cosmetic use, saffron is also believed to help in reducing premenstrual symptoms and depression. There are claims in alternative medicine of saffron being used for various disorders ranging from coughs, colds, asthma to diabetes. It is also known to stimulate the appetite and used as a diuretic. Researchers are studying the possible antioxidant effects of saffron [it is a rich source of carotenoids] in treating cancers and even heart diseases.

Since it is so expensive, side-effects due to overdose are rare. However, here’s a word of caution for the women: Excessive consumption of saffron during pregnancy can cause miscarriages, as it is known to stimulate contractions in the uterus.

For those wondering if our baby turned out to be the quintessential ‘fair and lovely’ bundle of joy, let’s just say that he is the perfect blend of our genetic pools.

This article was first published in the March 2013 issue of Complete Wellbeing.

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Here are three herbs that greatly benefit a woman’s health and wellbeing.

Amalaki

Botanical name: emblica officinalis; family: euphorbiaceae

Amalaki commonly known as gooseberry is a small to medium-sized tree with a crooked trunk and spreading branches. The fruit is extensively used for medicinal purpose. Amalaki is native to tropical Southeast Asia, found particularly in central and southern India, Pakistan, Bangladesh, Sri Lanka, Malaysia, southern China and the Mascarene Islands. It is commonly cultivated in gardens throughout India and grown commercially as a medicinal fruit.

Chemically, the amalaki fruit contains a series of diterpenes referred to as the gibberellins, as well as the triterpene lupeol, flavonoids [e.g. kaempherol-3-O-fl-Dglucoside, quercetin-3-O-fl-Dglucoside], and polyphenols. It is used in dyspepsia, gastritis, hyperacidity, hepatitis, constipation, flatulent colic, colitis, haemorrhoids, convalescence from fever, cough, asthma, skin diseases, bleeding disorders, menorrhagia [abnormally heavy and prolonged periods at regular intervals], anaemia, diabetes, gout, osteoporosis, premature greying, alopecia, asthenia, mental disorders, vertigo, palpitations, cardiovascular disease, and cancer.

The dried fruit prepared as a decoction and taken on a regular basis is useful in menorrhagia and leucorrhoea [a condition in which there is a white discharge from the vagina], and is an excellent post-partum restorative. Similarly the chakradatta recommends the fresh juice of amalaki with amalaki churna, taken with ghee and honey as a vajikarana rasayana— aphrodasiac.

Ashoka

Botanical name: saraca indica; family: ceasalpinoidae

It’s a small ever green tree that grows to a height of 6-8ms. The bark has a warty surface which is brownish grey or sometimes black in colour. Flowers are fragrant, orange red coloured arranged in corymbs. Fruits are flat pods with ellipsoid shaped seeds. This tree is found on eastern side of Himalayas and shady evergreen forests of south India.

Major chemical contents of Ashoka are alkenes [C20 – C35] esters tannin catachin [+] catechole [-] epicatechin. Ashoka stimulates the uterus making the contractions frequent and prolonged without producing tonic contractions [during the monthly cycle and childbirth]. Due to this it has been helpful in uterine hemorrhagic conditions like menorrhagia, and metrorrahagia [irregular bleeding during and after menstrual cycle].

The classical preparation— Ashokarista the alcoholic extract of Ashoka along with the combination of other herbs available in market is useful in conditions like dysmenorrhoeal, bleeding due to dysfunction of uterus. But it should be taken under guidance of a capable ayurvedic physician. Decoction of the bark of Ashoka mixed with cold milk is an excellent remedy for irregular menstrual cycles and other bleeding disorders.

Shatavari

Botanical name: asparagus racemosus; family: liliacea

This is a creeper, which grows in low forest areas throughout India. A much-branched spinus under-shrub with tuberous, short rootstock bearing numerous fusiform and succulent roots. It grows wild in southern Europe, south west England, and southern Ireland. Most of the greenhouse varieties come from South Africa

Shatavari contains triterpene saponnins shatavarin I-IV, which are phytoestrogen compounds. These help in balancing the hormone levels in female body. This oestrogen is of plant origin and has strong stabilising and rejuvenating effect on both body and mind. Due to this unique property, it is useful in pre menstrual symptoms [PMS], infertility, dysmenorrhoeal, irregular menstrual cycle, menopause and lactation.

The greatest use of shatavari is for menopausal women with low oestrogen levels. The symptoms which include hot flushes, insomnia, night sweats, vaginal dryness that can be effectively managed by phytoestrogens present in shatavari.

Granules prepared out of purified root powder of shatavari  taken one teaspoon with hot milk increases secretion of milk in lactating mothers.

Shatavari powder taken along with gokshura [tribulus terestris] and amalaki [emblica officinale] reduces oedema during pregnancy and gives rich nourishment to both mother and foetus. This also corrects the urinary tract infection [UTI] which pregnant women are often prone to.

Shatavari in combination with shankha puspi [conch flower plant] is very helpful in reducing stress, hot flushes, insomnia, pain and irritability associated with PMS.

Milk extract of shatavari and liquorices is the best medicine to reduce symptoms of menopause as both contain good amount of phytoestrogens. Shatavari taken with candy sugar cures gastritis.

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Mustard is available in white, black and brown varieties. The white variety is the mildest of the three. Mustard is an excellent source of a variety of nutrients. These include antioxidant minerals [iron, manganese, magnesium, phosphorus, calcium, zinc and selenium], vitamins, protein, fibre and omega-3 fatty acids.

Health benefits of mustard seed

• Mustard contains myrosin and sinigrin that generate heat. This speeds up metabolism and increases blood flow. As a result, you also sweat a bit to help bring down your core temperature.
• Being hot and spicy, mustard stimulates secretion of saliva, aiding digestion. [This is true of all varieties].
• Black and brown mustard contain isothiocyanates, which inhibit the growth of cancer cells. The antioxidants in mustard greens [flavonoids, indoles, sulforaphane, carotenes, lutein and zeaxanthin] also help fight cancer.
• Mustard has sulphur, making it effective in treating skin ailments.
• The anti-inflammatory property of mustard helps reduce the severity of asthma and migraines. It also brings relief in rheumatoid arthritis.
• Magnesium, present in mustard greens and mustard seeds is effective against high blood pressure.
• Mustard greens reduce LDL [bad cholesterol] and increase HDL [good cholesterol] levels in the blood and are thus considered to be good for heart ailments.
• Mustard seeds are a good source of magnesium and selenium, making them effective against age-related memory disorders like Alzheimer’s.
• Eating mustard helps the body in getting rid of nicotine quickly.
• The omega-3 and omega-6 fatty acids in mustard make it effective against coronary heart disease.

How to store mustard

Store whole mustard seeds in airtight containers in a cool, dry place so that they can last up to a year. You can even store ground/powdered mustard in a similar manner up to six months. Sauces made from mustard last long as they are made using an acid component and salt. They last better if stored in the refrigerator. However, the pungency and flavour starts to diminish with passing time, even when unopened. So use them within a year.

Mustard oil too stays best refrigerated or it goes rancid.

Quick serving tips

Here are some ideas on using mustard in your diet:

1. Use mustard instead of fatty condiments like mayonnaise, cheese spread/dips, butter and oil dressings.
2. Use mustard as a salad dressing. Combine it with vinegar and honey for extra flavour.
3. Use it as a marinade for non-vegetarian dishes such as fish, chicken and meat.
4. Sprinkle roasted whole mustard seeds or seeds added to oil while tempering on dhoklas, muthias, dals to give them a nutty flavour.
5. Pair mustard greens with spinach to make parathas. Add butter, tomato, garlic and onion to mellow down the pungent flavour. The greens also taste great with chicken, meat, egg curries and soup.

Don’t have mustard if…

1. You have a thyroid problem: Mustard greens are not recommended for those with thyroid problems since it belongs to the goitrogen family, which may interfere with thyroid hormone production and can cause thyroxine hormone deficiency in individuals with thyroid dysfunction.
2. You suffer from oxalate urinary tract stones: Mustard greens contain oxalic acid, which may crystallise and form stones.
3. You are pregnant or lactating. There is some evidence that mustard oil might cause a miscarriage or reduce the flow of milk.
4. Further, people having hypertension should limit their intake of mustard sauce, as it contains butter, vinegar and preservatives like salt.

Mustard oil is a strong irritant, which can cause potential ill effects.

Side effects of mustard oil:

• The vapours from allyl isothiocyanates found in oil of black and brown mustard are strong eye irritants and may lead to eye inflammation, redness and watering. They may also irritate the skin. Hence, as a precautionary measure, do a patch test beforeusing the oil. Do not use this oil for massaging babies as they havesensitive skin, which may react to mustard oil.
• Mustard oil has a sharp pungent taste, which may not suit everyone’s palate.

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In the tropical belt and in many middle-eastern countries, tamarind is a household item as essential in the kitchen as salt. But that’s not just because of the unique taste it adds to the food but also because of its impressive nutritional profile.

Tamarind troubleshoot

Digestive problems

Tamarind pulp is loaded with non-starch polysaccharides [dietary fibre] that provides the bulk, which helps prevent constipation. Tamarind is antihelminthic, which means it helps expel worms from your system. Softened pulp also helps improve appetite.

When boiled in milk, the pulp is effective in preventing dysentery. Or, you can even have tamarind seed powder mixed with cumin seeds [equal proportion] and sugar.

Tamarind eases nausea felt during pregnancy. It is beneficial in gall or urinary stones and jaundice. Tamarind juice is used to cure bile disorders.

Joint pain

Tamarind pulp is often applied to painful or swollen joints for pain relief; it also relieves sprains. A poultice of tamarind leaves crushed in water helps reduce inflammation in ankle and other joints.

Burns

A fine powder made from burnt tamarind leaves, mixed with sesame oil helps heal burn wounds. The tamarind heals the wound and oil keeps moisture. The oil also prevents entry of any germs, keeping away infections. Tamarind leaves also prevent oedema.

Eye care

Drops made from tamarind seed are used to find relief in the dry eye syndrome. The seed contains polysaccharide, which helps the drops stick to the eye longer.

Low immunity

The vitamin C, anti-oxidants and phytochemicals present in tamarind help strengthen immunity.

Fever, sore throat and infections

Tamarind pulp mixed with half the proportion of honey can alleviate fever. Tamarind water has been used for gargling away a sore throat. Rasam prepared from tamarind water, helps flush out toxins and clears blocked nasal and throat passages. The phytochemicals tannins, saponins, alkaloids present in tamarind have anti-bactericidal properties.

Anti-cancer

The tartaric acid present in tamarind is an excellent antioxidant that protects the body from free radical damage. Tamarind also contains carotenes, flavonoids and vitamin C—all of which augment its cancer-fighting ability.

Tamarind in your diet

Tamarind is predominantly used in South Indian dishes like rasam [south Indian soup], sambhar, chutneys, pickles, vegetable and lentil dishes. It is also used in non-veg gravies for the tangy flavour.

• Tamarind pulp is used in different parts of the world in soups and marinades.
• Tamarind is also used in mocktails like the Mexican Aqua-fresh in which 2 tbsp tamarind nectar is added to 2 cups of cold water and ice. The drink is then served with a lemon wedge.
• Tamarind pulp, lemon juice, sugar and olive oil mixed together make for an interesting salad dressing.
• Tamarind is added to jaggery to make confectionary.
• Tamarind pulp, dates, honey, cardamom and cloves mixed in cold water makes for refreshing drink.
• Tamarind is extensively used in preparing Worcestershire sauce, brown sauce, jams and jellies.

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