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Cardamom is a spice with a bold, slightly sweet flavor that some people often compare to mint. Cardamom originated in India but is now available worldwide and used in both sweet and savory recipes.
1. What is cardamom?
Cardamom (English name is Cardamom) is a spice that people have used for centuries in cooking and medicine. Originally, this was a popular spice in Middle Eastern and Arabic cuisine, however, today, cardamom has also become popular in many countries around the world.
Cardamom comes from the seeds of several different plants that belong to the same family as ginger. It has a distinctive flavor that is used to complement both sweet and savory dishes. People can use cardamom seeds and pods in curries, desserts and meat dishes, as well as in beverages, such as coffee and Indian chai tea.
There are product forms of cardamom as:
Whole peel with seeds inside Cardamom powder before grinding Cardamom essential oil Supplements in capsule form Researchers have done a number of studies small about cardamom, the findings of which suggest that cardamom has a number of health benefits. Although these studies are promising, larger studies performed in humans are still needed before healthcare professionals can recommend cardamom for the treatment of medical conditions.
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2. 10 health benefits of cardamom
2.1 Antioxidant and diuretic properties that can lower blood pressure Cardamom may be helpful for people with high blood pressure. In one study, researchers gave three grams of cardamom powder per day to 20 adults newly diagnosed with high blood pressure. After 12 weeks, blood pressure levels had dropped significantly to normal.
The promising results of this study may be related to the high antioxidant content in cardamom. In fact, the participants' antioxidant intake had increased by 90% by the end of the study. Antioxidants have been linked to lower blood pressure.
Researchers also suggest that this spice can lower blood pressure due to its diuretic effect, which means cardamom can promote urination to remove accumulated water in the body, for example around the heart. Cardamom extract has been shown to increase urination and decrease blood pressure in rats.
2.2 Contains cancer-fighting compounds Compounds in cardamom may help fight cancer cells. Studies in rats have shown that cardamom powder can increase the activity of certain enzymes that help fight cancer. The spice can also enhance the ability of natural killer cells, or NK cells, to attack tumors.
In one study, researchers exposed two groups of mice to a skin cancer-causing compound and fed only one group 500mg of cardamom per kilogram (227 mg per pound) of body weight per day.
After 12 weeks, only 29% of the group of mice that ate cardamom had cancer, while the group that did not eat the cancer had a cancer rate of more than 90%. Studies on human cancer cells and cardamom showed similar results. One study found that a certain compound in cardamom stopped oral cancer cells in a test tube from multiplying.
Although the results are promising, these studies have only been done in mice or in test tubes. Human studies still need to be done before any conclusions can be drawn about this effect of cardamom on humans.
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2.3 Protection from chronic diseases with anti-inflammatory effects Cardamom is rich in compounds that can fight inflammation. Inflammation occurs when your body comes into contact with foreign substances. Acute inflammation is a necessary and beneficial response to the body, but long-term inflammation can lead to chronic diseases. The antioxidants found in abundance in cardamom work to protect cells from damage and prevent inflammation from occurring.
One study found that cardamom extract at doses of 50-100 mg/kg body weight (23-46 mg/lb) was effective in inhibiting at least four different inflammatory compounds in rats. Another study in rats found that eating cardamom powder reduced liver inflammation caused by eating a diet high in carbs and fat.
Although there aren't many studies on the anti-inflammatory effects of cardamom in humans, research shows that cardamom supplements can increase antioxidant status by up to 90%.
2.4 Aids Digestive Problems Cardamom has been used for thousands of years to help ease gastrointestinal problems. This spice is often mixed with other medicinal spices to ease discomfort, nausea, and vomiting. Cardamom also has the ability to heal stomach ulcers.
In one study, rats were given hot water containing extracts of cardamom, turmeric, and sembung leaves before being exposed to high doses of aspirin to induce stomach ulcers. These mice developed fewer ulcers than those given aspirin alone.
A similar study in rats showed that cardamom extract alone was able to prevent or completely reduce the size of stomach ulcers by at least 50%. In fact, at a dose of 12.5 mg per kilogram (5.7 mg per pound), cardamom extract was also more effective than a common anti-ulcer medication.
Test-tube studies also show that cardamom may fight Helicobacter pylori, a bacteria that is implicated in the development of most stomach ulcer problems. However, more research is still needed to know if this spice has the same effect against ulcers in humans.
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2.5 Treating Bad breath and Preventing Tooth Decay The use of cardamom to treat bad breath and improve oral health is an ancient remedy. In some cultures, cardamom is popularly used to freshen the breath by eating the whole rind of cardamom after a meal.
The reason why cardamom can lead to fresh breath may have to do with its ability to fight bacteria present in the oral cavity.
One study found that cardamom extract was effective against five types of bacteria that can cause tooth decay. In some test-tube studies, cardamom extracts prevented bacterial growth up to 0.82 inches (2.08 cm). Another study found that cardamom extract was able to reduce the number of bacteria in saliva samples by 54%.
However, all of these studies were conducted in test tubes, so this result cannot be inferred to humans.
2.6 Has antibacterial effects and treats infections Cardamom also has antibacterial effects outside the mouth and can treat infections. Research shows that cardamom extracts and essential oils contain compounds that fight several common strains of bacteria.
One test-tube study looked at the effects of these extracts on resistant strains of Candida, which is a type of yeast that can cause fungal infections. These extracts were able to inhibit the growth of some strains down 0.39-0.59 inches (0.99-1.49 cm).
Other test-tube research shows that cardamom essential oils and extracts are just as effective and sometimes more effective than some medications against E. coli and Staphylococcus, two types of bacteria that can cause food poisoning.
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Test-tube studies also show that cardamom essential oil fights the bacteria Salmonella (which causes food poisoning) and Campylobacter (which contributes to gastritis).
Current studies on the antibacterial effects of cardamom have only looked at isolated bacterial strains in the laboratory. Therefore, the evidence is still not strong enough to make a recommendation as to whether cardamom has the same effect in humans.
2.7 Improve Breathing Function and Oxygen Use Compounds in cardamom can help increase air flow to the lungs and improve breathing. When used in aromatherapy, cardamom can give off a strong odor that enhances your body's ability to use oxygen.
One study was done by having a group of participants inhale cardamom essential oil for one minute before walking on a treadmill for a period of 15 minutes. The results showed that this group of people had significantly higher oxygen absorption than the control group.
Also, the possible explanation for cardamom's ability to improve breathing function and oxygen use is by dilating the airways, which may be particularly useful for the treatment of asthma.
A study in rats and rabbits has also found that injecting cardamom extract can dilate the airways. If the extract had a similar effect in people with asthma, it could stop the inflamed airways that lead to narrowing and improve breathing.
2.8 May Help Lower Blood Sugar When taken in powder form, cardamom can lower blood sugar. One study found that rats fed a high-fat, high-carbohydrate (HFHC) diet caused their blood sugar to rise higher than when fed a normal diet.
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When rats on the HFHC diet were fed cardamom powder, the results showed that their blood sugar did not last longer than the blood sugar levels of the rats on the normal diet.
However, cardamom powder may not have the same effect in people with type 2 diabetes. In a study of 200 adults with this condition it was done by dividing the participants into groups to drink only black tea or black tea with 3 grams of cinnamon, cardamom or ginger per day for eight weeks. The results showed that cinnamon alone improved blood sugar control. To better understand the effects of cardamom on blood sugar in humans, more research is still needed in the future.
2.9 Other Potential Health Benefits of Cardamom In addition to the aforementioned health benefits, cardamom can be healthy in a variety of ways. Studies in rats have found that the high antioxidant levels in cardamom can prevent liver enlargement, anxiety and even aid in weight loss:
Protect the liver: Cardamom extract can reduce liver enzymes, triglycerides and cholesterol. They can also prevent liver enlargement and reduce liver weight, reducing the risk of fatty liver disease. Anxiety: A rat study showed that cardamom extract was able to suppress anxious behaviors. This may be because low blood levels of antioxidants have been linked to the development of anxiety and other mood disorders. Weight loss: A study in 80 overweight and obese diabetic women found a link between cardamom and reduced waist circumference. However, rat studies on weight loss and cardamom have not found these results.
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2.10 Safe for most people and widely available Cardamom is generally safe for most people to use. The most common way to use cardamom is by cooking or baking. Cardamom is very versatile in use and is often added to Indian curries and stews, as well as gingerbread cookies, breads and other baked goods.
The use of cardamom supplements, extracts and essential oils is likely to become more common in the future. However, there is currently no recommended dose for this spice as most of the research has been done on animals. The use of functional foods from cardamom still needs to be consulted and monitored by a medical professional. Furthermore, cardamom supplements may not be suitable for children and pregnant or lactating women.
Most supplements recommend 500 mg of cardamom powder or extract once or twice a day. If you're interested in trying cardamom, add the spice to your food, as this is probably the safest way to use it.
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Reference sources: healthline.com, medicalnewstoday.comMORE
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