Cardamom (چھوٹی الائچی): 20 health benefits, nutrition value and side effects

 

 

Cardamom (چھوٹی الائچی), also known as the "Queen of Spices," is a popular spice that is widely used in various cuisines worldwide. It is a member of the ginger family and is native to India, Bhutan, and Nepal. Cardamom is known for its intense aroma and distinct flavor, which is both spicy and sweet. Apart from being a flavorful spice, cardamom is also known for its many health benefits. It contains antioxidants that can protect the body against damage from free radicals, and it is also rich in anti-inflammatory compounds that can help reduce inflammation in the body. Cardamom has been shown to help lower blood pressure, improve digestive health, and promote oral health by fighting off bacteria that can cause bad breath and cavities. Additionally, cardamom may also have cancer-fighting properties and may help improve respiratory health by reducing inflammation in the airways. Overall, cardamom is a versatile spice that not only adds flavor to dishes but also provides various health benefits.

Nutrition Values And Contents 

Cardamom is a highly nutritious spice that is rich in essential vitamins and minerals. Here are the nutrition values and contents of cardamom:

• Calories: 6
• Carbohydrates: 1.4 grams
• Fiber: 1 gram
• Protein: 0.2 grams
• Fat: 0.1 grams
• Vitamin C: 1%
• Calcium: 1%
• Magnesium: 2%
• Potassium: 1%

Cardamom also contains small amounts of other vitamins and minerals, including vitamin A, iron, and zinc. Additionally, cardamom is a good source of antioxidants and anti-inflammatory compounds that provide numerous health benefits. The essential oils in cardamom are responsible for its distinct aroma and flavor and contain compounds such as alpha-terpinyl acetate, linalyl acetate, and myrcene. These compounds have been shown to have anti-inflammatory, antibacterial, and anti-cancer properties, among others. Overall, cardamom is a spice that provides a wide range of nutritional benefits and is a valuable addition to any healthy diet.

20 Common Uses & Benefits Of Cardamom 

Cardamom has many uses and benefits, including:

1. Culinary use: Cardamom is commonly used as a spice in cooking, particularly in Indian and Middle Eastern cuisines.
2. Aromatherapy: The essential oil of cardamom is often used in aromatherapy to alleviate stress, anxiety, and depression.
3. Digestive aid: Cardamom has traditionally been used to aid digestion and alleviate stomach discomfort.
4. Breath freshener: The strong aroma of cardamom makes it an effective natural breath freshener.
5. Natural remedy for colds and flu: The warming properties of cardamom can help to alleviate symptoms of colds and flu, such as congestion and coughing.
6. Anti-inflammatory: The anti-inflammatory compounds in cardamom make it useful for reducing inflammation in the body, particularly in the airways.
7. Antioxidant: Cardamom is rich in antioxidants, which protect against free radicals that can damage cells and contribute to chronic diseases.
8. Anti-cancer properties: Some studies have shown that cardamom may have anti-cancer properties and may help to prevent the growth and spread of cancer cells.
9. Blood sugar regulation: Cardamom may help to regulate blood sugar levels, making it useful for people with diabetes.
10. Cholesterol-lowering: Studies have shown that cardamom may help to lower cholesterol levels, reducing the risk of heart disease.
11. Detoxification: Cardamom has diuretic properties, which can help to flush out toxins and waste products from the body.
12. Anti-bacterial: Cardamom has antibacterial properties, which can help to fight infections and prevent the growth of harmful bacteria.
13. Pain relief: Cardamom has traditionally been used as a natural remedy for pain relief, particularly in the case of toothaches.
14. Skin health: Cardamom can be used topically to improve skin health and alleviate skin conditions such as eczema and psoriasis.
15. Natural remedy for anxiety: Cardamom can be used as a natural remedy for anxiety, as it has calming properties that can help to alleviate feelings of stress and anxiety.
16. Anti-depressant: The essential oil of cardamom has been shown to have anti-depressant properties, making it a useful natural remedy for depression.
17. Immune system booster: Cardamom can help to boost the immune system, making it useful for preventing and fighting infections.
18. Sexual health: Cardamom has traditionally been used as an aphrodisiac and can be used to improve sexual health and performance.
19. Weight loss: Cardamom can help to boost metabolism, making it useful for people who are trying to lose weight.
20. Cognitive function: Some studies have shown that cardamom may help to improve cognitive function and memory, making it useful for people who are experiencing cognitive decline.

20 More Health Benefits Of Cardamom In Detail

1. Contains antioxidants that protect against free radicals: Cardamom contains a variety of powerful antioxidants that help protect against free radicals and reduce the risk of chronic diseases. These antioxidants help to neutralize harmful molecules, protect DNA from damage, and reduce inflammation in the body. Additionally, cardamom's antioxidant properties can help to prevent age-related skin damage and may even improve cognitive function and memory. Overall, incorporating cardamom into a balanced diet can provide numerous health benefits and promote overall well-being.
2. Rich in anti-inflammatory compounds that reduce inflammation: Cardamom is rich in anti-inflammatory compounds that have been shown to reduce inflammation in the body. These compounds may help alleviate symptoms of inflammatory conditions like arthritis and asthma, and also reduce the risk of chronic diseases such as heart disease and cancer. Additionally, cardamom's anti-inflammatory properties may improve digestion, reduce the risk of metabolic disorders like diabetes, and improve respiratory function. Incorporating cardamom into a balanced diet can be a simple and effective way to promote overall health and well-being.
3. May help lower blood pressure: Cardamom has been shown to have beneficial effects on blood pressure levels. The spice contains compounds that act as natural diuretics, promoting urine output and reducing the volume of fluid in the blood vessels. This can help lower blood pressure levels and reduce the risk of heart disease and stroke. Additionally, cardamom may help to reduce oxidative stress and inflammation, which are both linked to high blood pressure. Incorporating cardamom into a balanced diet, along with regular exercise and other healthy lifestyle habits, can help to promote optimal cardiovascular health.
4. Improves digestion and relieves stomach discomfort: Cardamom has been traditionally used as a digestive aid in many cultures, and modern research has confirmed its beneficial effects on digestion. The spice contains compounds that stimulate the production of digestive enzymes, which can improve the breakdown of food and alleviate symptoms of indigestion, bloating, and gas. Additionally, cardamom has been shown to have antimicrobial properties that can help to reduce the risk of digestive infections. Regular consumption of cardamom can help to promote healthy digestion and relieve stomach discomfort.
5. May reduce the risk of cancer: Cardamom contains compounds that have been shown to have anticancer properties. These compounds can help to prevent the growth and spread of cancer cells by inducing cell death, inhibiting cell growth, and preventing angiogenesis (the growth of new blood vessels). Additionally, cardamom has been shown to have antioxidant and anti-inflammatory effects, which can help to reduce the risk of cancer by protecting cells from damage and reducing chronic inflammation. While more research is needed to fully understand cardamom's potential in cancer prevention and treatment, incorporating it into a balanced diet may offer protective benefits.
6. Promotes oral health by fighting bacteria that cause bad breath and cavities: Cardamom has been shown to have beneficial effects on oral health. The spice contains compounds that have antimicrobial properties, which can help to fight bacteria that cause bad breath and cavities. Additionally, cardamom has been shown to have anti-inflammatory effects, which can help to reduce inflammation in the gums and prevent gum disease. Incorporating cardamom into a balanced diet, along with regular brushing and flossing, can help to promote optimal oral health and prevent dental problems.
7. Helps regulate blood sugar levels: Cardamom may have beneficial effects on blood sugar levels. The spice contains compounds that can improve the metabolism of carbohydrates and enhance insulin sensitivity, which can help to regulate blood sugar levels. Additionally, cardamom has been shown to have antioxidant and anti-inflammatory effects, which can reduce the risk of metabolic disorders such as diabetes. Regular consumption of cardamom, along with a balanced diet and regular exercise, can help to promote healthy blood sugar levels and prevent the development of diabetes and other metabolic disorders.
8. May improve breathing by reducing inflammation in the airway: Cardamom may have beneficial effects on respiratory function. The spice contains compounds that have anti-inflammatory properties, which can help to reduce inflammation in the airways and improve breathing. This makes it a potential natural remedy for respiratory conditions like asthma and bronchitis. Additionally, cardamom's antimicrobial properties may help to reduce the risk of respiratory infections. Incorporating cardamom into a balanced diet, along with other healthy lifestyle habits, can help to promote optimal respiratory health and improve breathing.
9. Supports weight loss by boosting metabolism: Cardamom may have beneficial effects on weight loss. The spice contains compounds that can boost metabolism, which can help to burn more calories and promote weight loss. Additionally, cardamom has been shown to have anti-inflammatory effects, which can reduce the risk of metabolic disorders like obesity. Regular consumption of cardamom, along with a balanced diet and regular exercise, can help to promote healthy weight management and prevent the development of obesity and other metabolic disorders.
10. Improves heart health by reducing cholesterol levels: Cardamom may have beneficial effects on heart health. The spice contains compounds that can help to reduce cholesterol levels, which can lower the risk of heart disease. Additionally, cardamom has been shown to have anti-inflammatory and antioxidant effects, which can help to protect the heart from damage and reduce the risk of cardiovascular problems. Regular consumption of cardamom, along with a balanced diet and other healthy lifestyle habits, can help to promote optimal cardiovascular health and reduce the risk of heart disease.
11. Relieves nausea and vomiting: Cardamom may have beneficial effects on digestive health. The spice contains compounds that can help to relieve nausea and vomiting, making it a natural remedy for digestive problems. Additionally, cardamom has been shown to have anti-inflammatory and antioxidant effects, which can help to reduce inflammation and protect the digestive system from damage. Regular consumption of cardamom, along with a balanced diet and other healthy lifestyle habits, can help to promote optimal digestive health and prevent digestive problems like nausea and vomiting.
12. May help prevent liver damage: Cardamom may have beneficial effects on liver health. The spice contains compounds that can help to prevent liver damage by reducing inflammation and oxidative stress. Additionally, cardamom has been shown to have hepatoprotective effects, which can help to protect the liver from damage caused by toxins and other harmful substances. Regular consumption of cardamom, along with a balanced diet and other healthy lifestyle habits, can help to promote optimal liver function and reduce the risk of liver problems.
13. Has antibacterial properties: Cardamom may have beneficial effects on immune health. The spice contains compounds that have antibacterial properties, which can help to fight against harmful bacteria and reduce the risk of infections. Additionally, cardamom has been shown to have anti-inflammatory and antioxidant effects, which can help to reduce inflammation and protect the immune system from damage. Regular consumption of cardamom, along with a balanced diet and other healthy lifestyle habits, can help to promote optimal immune function and reduce the risk of infections caused by harmful bacteria.
14. Enhances mood and reduces stress: Cardamom may have beneficial effects on mental health. The spice contains compounds that can help to enhance mood and reduce stress levels, making it a natural remedy for mental health problems. Additionally, cardamom has been shown to have antioxidant effects, which can help to protect the brain from damage caused by oxidative stress. Regular consumption of cardamom, along with other healthy lifestyle habits, can help to promote optimal mental health and reduce the risk of mental health problems like anxiety and depression.
15. Boosts immune system function: Cardamom may have beneficial effects on immune health. The spice contains compounds that can help to boost immune system function, making it a natural remedy for immune system disorders. Additionally, cardamom has been shown to have antioxidant effects, which can help to protect the immune system from damage caused by oxidative stress. Regular consumption of cardamom, along with a balanced diet and other healthy lifestyle habits, can help to promote optimal immune function and reduce the risk of immune system disorders.
16. Helps to prevent blood clots: Cardamom may have beneficial effects on cardiovascular health. The spice contains compounds that can help to prevent blood clots by reducing the aggregation of platelets in the blood. Additionally, cardamom has been shown to have anti-inflammatory and antioxidant effects, which can help to reduce inflammation and protect the cardiovascular system from damage. Regular consumption of cardamom, along with other healthy lifestyle habits, can help to promote optimal cardiovascular function and reduce the risk of blood clots and other cardiovascular problems.
17. May improve sexual function: Cardamom may have beneficial effects on sexual health. The spice contains compounds that can help to improve sexual function by enhancing blood flow to the genital area and promoting relaxation. Additionally, cardamom has been shown to have antioxidant effects, which can help to protect the reproductive system from damage caused by oxidative stress. Regular consumption of cardamom, along with other healthy lifestyle habits, can help to promote optimal sexual function and reduce the risk of sexual dysfunction.
18. Promotes healthy skin: Cardamom may have beneficial effects on skin health. The spice contains compounds that can help to promote healthy skin by reducing inflammation, fighting bacteria, and improving circulation. Additionally, cardamom has been shown to have antioxidant effects, which can help to protect the skin from damage caused by oxidative stress. Regular consumption of cardamom, along with a balanced diet and other healthy lifestyle habits, can help to promote optimal skin health and reduce the risk of skin problems like acne and eczema.
19. Aids in detoxification: Cardamom may have beneficial effects on detoxification. The spice contains compounds that can help to aid in detoxification by promoting healthy liver function and reducing inflammation throughout the body. Additionally, cardamom has been shown to have antioxidant effects, which can help to protect the body from damage caused by oxidative stress. Regular consumption of cardamom, along with a balanced diet and other healthy lifestyle habits, can help to promote optimal detoxification and reduce the risk of toxin-related health problems.
20. May improve cognitive function and memory: Cardamom may have beneficial effects on cognitive function and memory. The spice contains compounds that can help to improve cognitive function by enhancing blood flow to the brain and promoting relaxation. Additionally, cardamom has been shown to have antioxidant effects, which can help to protect the brain from damage caused by oxidative stress. Regular consumption of cardamom, along with other healthy lifestyle habits, can help to promote optimal cognitive function and reduce the risk of cognitive decline and memory problems.

How To Use Cardamom

Here are some ways to use cardamom for health benefits:

• Add it to your tea: Cardamom can be added to tea for its health benefits as well as its aromatic flavor.
• Use it in cooking: Cardamom can be used in a variety of dishes, including curries, stews, and baked goods.
• Chew on the seeds: Chewing on cardamom seeds can help to freshen your breath and improve digestion.
• Make cardamom water: Cardamom water can be made by soaking crushed cardamom pods in water overnight and then straining the liquid.
• Use it in a spice blend: Cardamom can be used in spice blends like garam masala or chai spice mix.
• Use it in a marinade: Cardamom can be used in marinades for meat or fish for added flavor and health benefits.
• Add it to smoothies: Cardamom can be added to smoothies for its health benefits as well as its flavor.
• Use it in desserts: Cardamom can be used in desserts like rice pudding or ice cream for a unique and delicious flavor.
• Make cardamom syrup: Cardamom syrup can be made by simmering cardamom pods in water and sugar, then straining the liquid and using it to sweeten drinks or desserts.
• Use it in skincare: Cardamom can be used in skincare products like face masks or scrubs for its antibacterial and antioxidant properties.

Some Other Common Uses Of Cardamom:

Cardamom can be used in various forms and ways for its health benefits. Here are some ways to use cardamom:

• Ground Cardamom: Ground cardamom can be added to sweet and savory dishes, such as curries, rice dishes, desserts, and baked goods.
• Whole Cardamom Pods: Whole cardamom pods can be added to dishes while cooking for flavor, such as in rice dishes and curries.
• Cardamom Tea: Cardamom can be used to make tea by steeping crushed pods or ground cardamom in hot water for a few minutes.
• Cardamom Oil: Cardamom essential oil can be used for aromatherapy or topically for its therapeutic benefits.
• Cardamom Supplements: Cardamom supplements are available in capsule or powder form and can be taken orally for its health benefits.

It is important to note that cardamom should be used in moderation as excessive consumption can lead to adverse effects. Consult with a healthcare professional before incorporating cardamom into your diet or health routine.

Side Effects

While Cardamom is generally considered safe when consumed in small amounts as a spice, excessive consumption or use of Cardamom supplements may cause some side effects. Some of the potential side effects of Cardamom include:

• Allergic reactions: Cardamom may cause an allergic reaction in people who are sensitive to it.
• Gastrointestinal issues: Excessive consumption of Cardamom may lead to gastrointestinal issues such as stomach upset, diarrhea, and nausea.
• Drug interactions: Cardamom may interact with certain medications, including blood thinners and antidepressants. Therefore, people taking medication should consult their doctor before consuming Cardamom.
• Skin irritation: Applying Cardamom oil or using it topically may cause skin irritation in some people.
• Respiratory issues: Inhaling Cardamom powder or dust may trigger respiratory issues in people with asthma or other respiratory conditions.

It is important to consume Cardamom in moderation and seek medical advice before using Cardamom supplements, especially if you have any pre-existing health conditions or taking medication.