Cumin seeds for better health
Cumin seeds are yellowish grey or yellowish brown seeds obtained from the cumin plant called Cuminum cyminum. This plant is native to the Mediterranean region, though it is nowadays grown in several countries across the world including India, China, Turkey and Mexico. Cumin has a long history of being used in traditional medicine to treat various diseases such as hypertension and digestive disorders such as diarrhea and dyspepsia (commonly known as indigestion). In food they are used both in whole or ground form as a spice to impart flavour to various savory dishes in many different types of cuisines.
Cumin is typically used in veg and non-veg curries, soups, stews, chutneys, flavoured rice and gravies among others. It is recommended to roast the seeds before using to enhance its aroma. This can be done by roasting in a pan on the stove or by microwaving (this method gives better results).
But did you know that, other than enhancing the flavour of our food, cumin has a plethora of virtues that can help us live a healthier life. Some of the benefits of consuming cumin whole or ground or as an aqueous extract are:
- helps in reducing hypertension.
- According to research this can be explained by the anti-inflammatory and free radical scavenging effect of cumin.
- reduces the incidence of cardiovascular diseases such as heart attack and stroke.
- There is more and more scientific evidence to support the beneficial role played by cumin in reducing oxidized low density lipoprotein (oxLDL) in the blood. High levels of oxLDL in the blood are responsible for development of atherosclerosis (a condition where fat and cholesterol deposit in the wall of arteries and restrict blood flow in the long run)
- has antidiabetic effect and helps lower blood glucose level in non-insulin dependent diabetes mellitus
- increases the rate of metabolism of the body, which in turn guards against weight gain or helps those who are struggling to lose weight.
- acts as an anti-inflammatory agent and free-radical scavenger in the body and hence considerably reduces pain and the incidence of various diseases.
- can be used to treat diarrhea
- acts against several foodborne bacteria and fungi and hence can be used in food preservation to increase the storage life of food items
- can significantly inhibit the development of certain type of cancer cells
- is a very rich source of iron, with 100 g of cumin accounting for 369% of iron daily value. Hence, one teaspoon per day can provide us with approximately 7.5 % of the daily value of iron that our body needs. Consuming one to two teaspoon of cumin on a daily basis can allow those suffering from iron deficiency to quickly restore their bodies’ iron level back to normal.
How to consume cumin to reap its benefits?
Most studies conducted on cumin have indicated beneficial effects when cumin was used at the dosage of about 100-300 mg per kilogram of body mass. Based on these values it can be deduced that it is safe for an adult to consume 1-2 teaspoon of cumin (which amounts to about 2.03 to 4.06 grams) per day.
If you already use cumin, either whole or ground while cooking, then you are good to go. For those to whom cumin is not a well-known spice, I suggest that you start by adding a pinch of it (whole seed or ground) while preparing any savory food. Another very easy way of adding cumin into your diet is to have it as a tea or aqueous extract early in the morning before breakfast or after dinner before going to bed.
How to prepare an aqueous extract (tea) from cumin seeds:
- wash 1 teaspoon of cumin seeds (you can do that by using a small sieve)
- fill one glass with boiling water
- add the washed seeds to the glass of boiling water and cover it
- allow the cumin seeds to steep for 3-4 mins so that the boiling water can extract the nutrients from the seeds
- strain and discard the seeds
- your cumin tea or aqueous extract is now ready for consumption.
Despite its virtues, cumin is not to be consumed in excess as it does have some side-effects. These include:
- Slow blood clotting: Some studies suggest that cumin might slow blood clotting. Hence, people with bleeding disorders should not use cumin or use it in very low amounts in their diet.
- Hypoglycaemia: As cumin reduces blood glucose level, diabetics should monitor their blood glucose level regularly if they choose to use cumin for its anti-diabetic effect. This will allow them to guard against hypoglycaemia (low blood glucose level).
- Hypotension/low blood pressure: Hypertensive people who integrate cumin in their diet to reduce their blood pressure are strongly advised to monitor their blood pressure on a regular basis to ensure that it does not drop below the normal level.
Cumin provides an easy and inexpensive way to treat iron deficiency and anaemia.