Cumin has a lot of nutrients and benefits, so it’s a good idea to eat it often. But what exactly is cumin? Cumin is a fragrant, annual spice that has medicinal properties and is from the same family as parsley and fennel. It can be found either as ground powder or as whole dry seeds. Cumin is a plant that is originally from the Middle East and India. It is often used in African, Mexican, and Indian dishes.
Cumin can preserve food and give it a distinct earthy, nutty, warm, and spicy taste. It has been used for many years to help with digestion and respiratory issues, as well as other problems. Newer research is also uncovering many health benefits to cumin.
Cumin nutrition
10% of the RDA for iron. One tablespoon of cumin provides around 10% of the RDA for iron, making it a good source of vitamins and minerals.
- Calories: 23
- Sodium: 10 milligrams
- Fat: 1 gram
- Protein: 1 gram
- Dietary fiber: 1 gram
- Carbohydrate: 3 grams
- Iron: 4 milligrams, or 22 percent of daily requirements
- Manganese:2 milligrams, or 10 percent of the daily requirement
- Calcium: 56 milligrams. Or 6 percent of the daily requirement
- Magnesium: 22 milligrams, or 5 percent of the daily requirement
- Potassium: 107 milligrams, or 3 percent of the daily requirements
- Phosphorus: 30 milligrams, or 3 percent of the daily requirement
- Copper:1 milligrams, or 3 percent of the daily requirement
- Vitamin A: 76 IUs, or 2 percent of the daily requirements
Cumin Seed Health Benefits
The main compounds in cumin are cymene, aldehyde, and terpenoids, which contribute to its many health benefits.
-
Promotes digestion
Cumin has been known to help with gas and indigestion.
It helps the digestive juices like bile to be released which helps in breaking down fat and other nutrients. This also helps with the digestive enzymes that are in charge of breaking down food.
A study of 57 patients with IBS found that 20 drops of cumin essential oil daily improved symptoms 2-4 weeks after starting the treatment, and that symptoms worsened 2-4 weeks after stopping the treatment.
The participants reported that their symptoms improved, including bloating, abdominal pain, the need to have a bowel movement urgently, not being able to have a bowel movement completely, and passing mucus in the stool.
Ground cumin is commonly used in Ayurvedic medicine to improve digestion, reduce flatulence, and eliminate toxins. The study found that cumin can help relieve gastrointestinal distress caused by abdominal pain, bloating, constipation, and diarrhea.
This research suggests that cumin may serve as an effective and natural treatment for IBS-related abdominal pain. The study found that cumin has anti-inflammatory and anti-spasm properties, which could help to relieve abdominal pain. The clinical trial found that a combination of fennel and cumin seeds worked better than a placebo group in improving IBS symptoms.
-
Promotes healthy skin
Cumin may help to keep skin healthy. Cumin seeds contain a high level of antioxidants, according to research. Antioxidants help to prevent cell damage by neutralizing free radicals. Free radicals are harmful compounds that can cause damage to the cells, including skin damage.
In addition to reducing inflammation, CBD may also help to increase collagen production. This, in turn, could help to keep your skin looking firmer and younger. You can increase the antioxidant benefits you get from cumin by using it as part of an antioxidant-rich spice blend. Add some of the spice to salads or vegetables while cooking for an extra burst of flavor.
Cumin also contains properties that can soothe the skin and prevent inflammatory skin conditions and allergies. These properties include being antifungal, antibacterial, and anti-inflammatory.
Cumin oil helps keep skin hydrated and elastic.
-
Boosts immunity
Cumin contains vitamin C, which helps to increase the production of white blood cells. White blood cells help to protect the body from diseases by fighting the pathogens that cause them. This improves the body’s immune system.
Cumin was found to increase white blood cell count by 30% in one study. The high levels of vitamin C in ginger could be due to the Cuminaldehyde, which has an anti-inflammatory effect on cells and tissues.
Vitamin C can act as a powerful antioxidant with vitamin A to help prevent disease formation by fighting free radicals and reducing oxidative stress.
This plant also has properties that could help fight infection and disease by being anti-fungal and anti-bacterial.
Cumin also contains alpha-pinene, which helps reduce mucus and clear airways, thus protecting against respiratory conditions.
-
May prevent foodborne illnesses
cumin helps to prevent food spoilage, bacteria, and fungi.
There is one ingredient in many cuisines, cumin, which plays a big role in food safety. Many spices and herbs can kill bacteria, preventing foodborne illnesses, especially on meats.
Cumin can help protect you from foodborne illnesses. Cumin have been shown to reduce harmful bacteria such as E. coli and salmonella, so you can feel confident when eating with others. Cumin also releases Megalomicin during digestion, which is a compound with antibiotic properties that offers more protection against infection.
Cumin has many good properties that make it a necessary spice for any kitchen. However, in order to maintain their flavor and prevent illness, spices should always be stored properly. Spices will stay fresh longer and be more effective if they are stored in a cool, dark place.
-
May prevent diabetes
Cumin may help to lower blood sugar levels, which could help to prevent type 2 diabetes. Type 2 diabetes happens when your body cannot use insulin properly, resulting in high blood sugar levels. If you eat cumin regularly, it can help you control your blood sugar levels and lower your risk of developing type 2 diabetes.
Other than the fact that cumin might improve the glucose levels in people with diabetes, research has shown that it may also help improve their insulin sensitivity. A study found that people who have diabetes and consume half a teaspoon of ground cumin powder daily had lower fasting blood glucose levels than those who didn’t consume any.
Cumin may help balance blood sugar levels and even have positive effects on cholesterol levels. The study found that rats who were fed a high cholesterol diet and supplemented with cumin powder had lower levels of total cholesterol, LDL cholesterol, and triglycerides.
50-100 mg of cumin capsules a day decreased fasting blood sugars, serum insulin, and HbA1c in a 2017 study on patients with type 2 diabetes.
Cumin seeds may help regulate glucose levels and pose anti-diabetic properties. They have also been shown to improve insulin metabolism and decrease weight and BMI.
Potential Risks and Side Effects of Consuming Cumin
While there are many benefits to cooking with cumin, there are some instances where it should be avoided.
Health professionals do not agree on how much cumin should be taken as a supplement. Most cumin supplements contain 300-600 mg of cumin per day. Taking larger doses of cumin than recommended could have negative effects.
For example, some studies suggest that cumin:
- May promote miscarriages when taken in high doses, by stimulating uterine contractions. In fact, cumin has been used specifically to induce miscarriage in some cultures. For this reason, women who are pregnant or trying to become pregnant may want to avoid cumin, especially in large doses or in supplemental form.
- May reduce blood sugar, and therefore should be used with caution among people with low blood sugar levels or who are taking blood sugar-lowering medication for conditions like diabetes.
- May cause allergic reactions in some people, although allergies to spices are very rare. There have been a few case reports of anaphylaxis associated with ingesting cumin, which has led to previous FDA recalls of cumin.
How to Properly Store Cumin
To prevent cumin from losing its flavor, it is important to store it properly. To keep your cumin seeds from going stale, store them in your freezer. If you don’t use cumin very often, it can be beneficial to buy it in this form.
If you use cumin regularly, you can store the whole seeds in your pantry for up to a year. Ground cumin should be kept in a cool, dark place like a kitchen cabinet or pantry. Here, it will last for about six months.
Cumin will not necessarily “go bad” if not used in the above time frames. If you don’t use it right away, it may not taste as good and it won’t be as strong.
A good way to always have fresh cumin is to store the seeds whole in your freezer and grind them when you need them with a small coffee grinder that you only use for spices.
The oil will go rancid if it’s exposed to heat or light. The oil from black cumin seeds should be stored in a cool and dry place, as it will go bad if it is exposed to heat or light. It’s best to use the product before the expiration date provided by the manufacturer.
Which Is Better, Cumin Seeds or Ground Cumin?
There is no difference in quality between cumin seeds and ground cumin, both of which have a place in your spice rack. Whole cumin seeds are more typically used in traditional Indian dishes, but they can be used in the same way as cumin powder. A common way to use seeds is to cook them with oil at the beginning of a dish. This way, the seeds will continue to infuse the oil with their rich tastes and aromas throughout the cooking process.
Cumin powder is easier to find and has a more concentrated flavor that can be easily mixed into your recipe. You usually need less powder than seeds, with a ratio of about 1 1/4 tablespoons of cumin seeds to 1 tablespoon of powder.
Recommended Ways to Use Cumin in Your Kitchen
A lot of research has been conducted on cumin seed oil or extract. While the fresh form of cumin may have the most benefits, the ground or dried version used in cooking can also be beneficial.
Cumin is a spice that is easy to find and can be used to flavor many different dishes. Cumin seeds can be found in the baking aisle of most grocery stores, either whole or ground. You can also find cumin in international markets that cater to Middle Eastern, North African, Latin American, or Indian cuisine.
Some popular ways to use cumin include the following dishes:
- Soups
- Sauces for pastas and stir-fries
- Seasoned or cooked vegetables
- Curries
- Taco seasoning
- In cooked grain dishes
Black seed oil has an intense flavor. It’s best consumed raw (unheated). The oil can be taken by the teaspoonful, with some honey and lemon juice, or with just a good amount of water or tea. It can also be used as a dressing on salads or mixed into teas, smoothies, and coffee (remembering that it has a strong flavor).
Recipes To Try Using Cumin
Here are some recipes that use cumin that might make your mouth water!
1-Pot Chickpea Shakshuka by Minimalist Baker
Shakshuka is a smoky, flavorful North African dish. This recipe uses chickpeas in place of eggs. This dish is prepared with a mixture of tomatoes, onions, garlic, and spices like cumin that give it a smoky flavor.
Cilantro-Cumin Black Bean Dip by The New Baguette
This recipe shows that bean dip can be tasty with any type of food. This is a spread made from creamy, garlicky, cilantro, paprika, and cumin. It is a smoky, fragrant spread.
This recipe for tomato lentil soup with cumin and dill is a hearty and flavorful meal that is perfect for a winter evening. This recipe for hearty tomato lentil soup, flavored with cumin and dill, is perfect for a winter evening.
This is a delicious and nutritious soup that does not contain any soy, dairy, nuts, oil, or gluten. This dish contains a mix of carrots, tomatoes, cauliflower, potatoes, red lentils, and a unique blend of spices, including cumin and dill.
Spicy Southwestern Black Bean Burgers by Brand New Vegan
Black bean burgers are usually smoky and spicy, often because of spices like cumin. This recipe uses cumin in combination with oats (use organic to avoid glyphosate) black and kidney beans, onion, garlic, and chili powder.
Vegan Palak Tofu Paneer by Vegan Richa
Palak paneer is an Indian dish that uses cheese. The recipe uses tofu instead of cheese, with a creamy combination of garlic, spinach, tomato, cumin, garam masala, and ginger.
Leave a Reply