Cumin seed has been a traditional ingredient in innumerable Indian recipes. Besides being a spice, cumin, also known as jeera, is a powerful herb with many health benefits.
This blog examines several proven health benefits of cumin and how they can improve our overall well-being.
Cumin’s Properties
The Cuminum cyminum plant produces cumin. Seeds of cumin are rich in monounsaturated fats, protein, and fiber. Cumin seeds contain vitamins B6 and C and calcium, magnesium, sodium, potassium, and iron.
The essential oil of cumin seeds contains terpenoids, cymene, and cuminaldehyde. Cuminaldehyde is used medicinally to treat pain, inflammation, nausea, and skin conditions.
Cumin also contains antioxidants such as flavonoids and terpenes.
Cumin’s Health Benefits
Cumin seeds, commonly used as a spice due to their distinctive aroma, are also used in traditional medicine to treat digestive disorders, improve cardiovascular health, regulate blood sugar, and prevent chronic diseases. Several health benefits are discussed below.
Improves digestion and various stomach-related conditions
A major benefit of cumin is its ability to aid digestion. Cumin contains thymol, which enhances digestion by stimulating the glands that produce bile, enzymes, and acids. Increasing bile production in the liver speeds up fat breakdown. This alleviates symptoms such as indigestion, stomach gas, and constipation.
Moreover, cumin seeds are high in fiber, which can help with constipation. Although cumin is good for digestion, it is also dry and absorbent in nature, which can sometimes aggravate constipation.
Cumin contains essential oils, magnesium, and sodium that can help ease stomach pains.
Additionally, a study was done to assess the effectiveness of cumin extract in treating gastrointestinal disorders and various symptoms of IBS. In the study, abdominal pain, bloating, nausea, painful defection, mucosa in stool, changes in stool consistency, and frequency of defecation were evaluated and significant improvements were observed.
Further, cumin seeds contain antioxidants that may reduce stomach inflammation, thereby relieving IBS symptoms.
Anti-oxidant and Anti-inflammatory
Cumin contains terpenes, phenols, flavonoids, and alkaloids that are beneficial to health.
In the body, flavonoids act as antioxidants and help neutralize free radicals that damage cells, preventing a variety of chronic diseases such as diabetes, cardiovascular disease, and Alzheimer’s disease.
Further, cumin seeds have been reported to be anti-inflammatory in various studies. Evidence shows that cumin seed’s essential oils can reduce inflammation and swelling in conditions such as arthritis and joint pain by suppressing the body’s inflammatory response.
Diabetes
Cumin seeds have been found to have antidiabetic properties in diabetics. Using cumin extracts for 6 weeks significantly reduced fasting and postprandial blood sugar levels in all patients in a study.
In diabetic patients, AGEs (advanced glycation end products) are created when sugars attach to proteins and disrupt their normal function. Eyes, kidneys, nerves, and small blood vessels are at risk for damage due to AGEs. A study on diabetic rats indicated that cumin inhibited AGE (advanced glycation end products) formation in vitro.
Cardiovascular Health
Researchers found that hypertensive rats given cumin extract orally had increased nitric oxide levels in the bloodstream and decreased systolic blood pressure. Nitric oxide increases blood flow and lowers blood pressure by relaxing the inner muscles of blood vessels.
Moreover, cumin extract significantly reduced oxidized LDL cholesterol levels, which can block arteries and cause heart attacks. Additionally, it increased HDL cholesterol levels and antioxidant activity in the bloodstream.
In another study, cumin decreased unhealthy blood triglycerides.
Antibacterial Effects and Immune System
Cumin is rich in potassium and iron. In the body, potassium is essential for immune and antimicrobial functions. The antimicrobial activity of cumin inhibits microorganisms that can cause food poisoning, such as E. coli.
A key function of iron is to support the immune system, particularly in the digestive system. Iron also helps in the production of the red blood cells.
Skin
The antioxidants present in cumin seeds may be able to prevent free radical damage to the skin. Cumin extract decreased wrinkle appearance and increased skin elasticity, according to a study.
Anaemia
Cumin is an excellent source of iron if one suffers from anemia. Taking cumin regularly can help boost hemoglobin levels and reduce fatigue.
Cumin and Ayurveda
Cumin seeds have tremendous medicinal value in Ayurveda. In the blog Discover your unique constitution under Ayurveda, we discussed how every individual is constitutionally unique and is characterized by a combination of the three doshas, Pitta, Vata, and Kapha, also known as Tridosha, which consists of a primary dosha and one or two secondary doshas.
As diet can disturb an individual’s Tridosha, causing sickness, it is important to formulate the diet carefully in accordance with the Tridosha of the individual after considering all the properties of food, such as Rasa, Gunas, Potency, Post-digestive Effect, and Therapeutic Effect. We discussed these properties in detail in the blog Eat your way to good health!
In this context, it is important to understand the properties of cumin so that it can be safely included in the diet to improve the well-being of the individual without any unintended effects.
Ayurveda describes cumin as having a primarily pungent and slightly bitter taste.
Fire and Air are the elements that govern pungent tastes. There is a light, drying, and heating quality to pungent tastes. Hence cumin is good for digestion, diarrhea, and IBS but not for constipation. Pungent foods pacify Kapha, while they aggravate Pitta and Vata.
The bitter taste of cumin is governed by Air and Ether elements. In a small dose, a bitter taste can relieve intestinal gas and it works as a digestive tonic. It is cool, light, and drying in nature. Bitter foods aggravate Vata but pacify Pitta and Kapha.
Please note that the above comments are general in nature. Specific adjustments for individual requirements may need to be made for example after considering the vitiation of the doshas of the individual.
Cumin is therefore not recommended for healing purposes unless it has been examined for its suitability with one’s Tridosha. Ayurvedic practitioners can help you determine your Tridosha before making any dietary changes. Alternatively, one can use this link to find out own Tridosha.
Summary
Cumin has many health benefits, some known for centuries, while others are just now being discovered.
There are several ways cumin can promote overall health and wellness, including improving digestion and stomach-related conditions, lowering cholesterol levels, promoting healthy skin, and regulating blood sugar levels.
Its antioxidant properties may prevent several chronic diseases, while its anti-inflammatory properties may alleviate arthritis and joint pain.
Cumin’s antibacterial and antifungal properties help fight infections and boost immunity.
Using cumin in small amounts as a seasoning can provide many of cumin’s benefits even if more research is needed to fully explain the mechanisms behind cumin’s health benefits.