Introduction:
Cumin is the warm nutty spice most often used in global kitchens. It is native to Asia, Africa, and Europe, but used globally to flavor meals. It also has nutrient values and health benefits making it a popular spice. Read the article to know all about the nutrition, health benefits, and ways to use the globally popular cumin powder, seeds, or extract.
What Are the Various Uses of Cumin?
Cumin is a popular spice that is originally native to the Middle East and India. It comes from a plant that is part of the parsley family. The plant produces seeds that can be ground into powder or can be used as a whole. For centuries, cumin has been widely used in traditional Indian cooking as a flavor enhancer and preservative.
Some people also use cumin for health reasons. It is commonly taken by mouth and believed by some to have stimulating or aphrodisiac effects. In traditional medicine, it is suggested for women looking to stimulate menstrual flow and is sometimes recommended by practitioners or pediatricians to ease colic issues in babies. It is important to note that these uses are based on opinions, and there is no strong scientific evidence to fully support them.
What Is the Nutrient Content of Cumin?
The nutrition information for approximately one tablespoon of whole cumin seeds, provided by the United States Department of Agriculture (USDA) is as follows.
-
Sodium: 0.000356267 ounce.
-
Carbohydrate: 0.093476 ounces.
-
Fiber: 0.0222226 ounce.
-
Fat: 0.04726711 ounce.
-
Protein: 0.03774314 ounce.
-
Sugar: 0.0047619849 ounces.
-
Total Calories: 22.5 kcal.
Most of the calories in cumin seeds come from carbohydrates, which is about 0.0952397 ounces. The main carbohydrate source is plant-based fiber. A single tablespoon of cumin seeds also provides small doses of essential vitamins like vitamin A (two percent of the recommended daily intake), vitamin C (one percent of the recommended daily intake), riboflavin, niacin, and vitamin B6 (one percent each of the recommended daily intake). It also gives about 0.0529109 ounces of choline, which is an important precursor vitamin for brain function.
Cumin seeds contain various minerals, including:
-
Calcium - 0.00197534 ounce (56 milligrams).
-
Iron- 0.000141096 ounce (4 milligrams).
-
Magnesium - 0.000776027 ounce (22 milligrams).
-
Phosphorus - 0.00105822 ounce (30 milligrams).
-
Potassium - 0.00377431 ounce (107 milligrams).
-
Sodium- 0.00035274 ounce (10 milligrams).
-
Small amounts of zinc, copper, and manganese are also present.
What Are the Possible Systemic Health Benefits?
-
Fighting Diabetes: Adding cumin to the diet could help overweight or obese individuals, particularly those at risk of type 2 diabetes. Various levels of cumin supplementation improve body weight and fasting blood glucose levels.
-
Lowers Cholesterol: Cumin might be beneficial in lowering both total cholesterol and LDL cholesterol (bad cholesterol) levels. Various studies included participants who consumed cumin powder (up to 0.1058 ounces), cumin extract capsules, or cumin essential oil capsules with the aim of finding the positive impact of cumin on blood cholesterol levels.
-
May Aid in Weight Loss: While limited research exists on cumin's weight loss benefits, it is indicated that supplementing with cumin powder (up to 0.1058 ounces per day) could enhance the effects of a reduced-calorie diet for healthy weight loss in a short period.
-
Aids in Digestion: Cumin extract has been shown to help with digestion. Researchers found that taking 20 drops of cumin extract daily could be beneficial in alleviating common IBS (irritable bowel syndrome) symptoms.
-
Antibacterial Property: The antibacterial effects of cumin indicate its medicinal properties. The antibacterial properties of cumin contribute to fighting bacterial infections by enhancing systemic immunity to a certain extent.
-
Stress: Cumin might help the body handle stress, as it acts like an antioxidant, which can fight the effects of stress.
-
Memory Loss: Cumin extract helps to improve memory and helps to remember things faster and better.
What Precautions Should Be Taken While Consuming Cumin?
In general, cumins are well-tolerated, and people rarely report issues or allergies, even in the long run. The potential side effects in certain individuals may include an increased risk of bleeding, respiratory troubles, and dermatitis, especially in those prone to allergies. It is important for pregnant and breastfeeding women, and individuals with respiratory issues, or gastric ulcers to exercise caution when considering cumin supplements. Health experts typically do not recommend cumin for these groups due to potential side effects. Also, cumin can interfere with certain medications like antibiotics, antiseizure drugs, antidiabetic medications, and anti‐inflammatory drugs.
It is advised to consult a registered nutritionist, dietitian, or healthcare provider to ensure it is safe for individual needs and will not interfere with any medications that are taken.
What Are the Varieties, Storage, and Culinary Use of Cumin?
There are three main types of cumin: traditional cumin, black cumin, and bitter cumin. These varieties come in both seed and ground form. Ground cumin is commonly found in grocery stores year-round, but cumin seeds, which look similar to caraway seeds (though they are different), may be trickier to find, often available in gourmet shops.
To keep the cumin fresh, ground cumin or cumin seeds must be stored in a cool, dark, dry place like a cupboard, away from heat. Ground cumin stays fresh for about six months, while cumin seeds remain fresh for up to a year.
Cumin is a popular ingredient in Mexican, Indian (known as jeera), and Middle Eastern dishes. With its warm, nutty flavor, this reddish-brown spice adds an earthy and spicy taste. By incorporating cumin or jeera into daily meals, it enhances the flavor of salads, meats, soups, or savory dishes.
Conclusion:
Cumin is not just a tasty spice in the kitchen; but is also good for health. It is rich in nutrients and is known for lowering cholesterol and boosting the immune system by fighting bacteria. People use cumin not only to add flavor to their dishes, like in Mexican and Indian food but also it is used in traditional medicine. Its warm and nutty taste works well in various meals. Besides making food delicious, cumin might help with digestion, weight loss, and even managing diabetes, according to some studies. Adding a pinch of cumin can make the meals both flavorful and good for health.
