Nutmeg is a popular spice having a long list of health benefits, including its ability to relieve pain, soothe indigestion, relieve insomnia, and improve brain function. It extends its ability to protect the liver, relieve depression, improve cholesterol levels, regulate levels, and alleviate oral conditions.
What is Nutmeg?
Nutmeg is a spice that comes from the seed of the evergreen nutmeg tree (Myristica fragrans). The nutmeg tree, interestingly, is a host to one more incredibly potent and unique spice, mace, which is the dried reddish seed covering.
The tree is native to the Maluku or Spice Islands of Indonesia and is the only tree which is the source of two distinct spices in the world. It is commonly grown in the Caribbean, other tropical areas of the world, and also in Southern India in the state of Kerala.
Uses of Nutmeg
Nutmeg spice has a pungent fragrance and a slightly sweet taste which is why it is widely used in cuisines around the world. Nutmeg is used and found in many forms like essential oils, powder, and extracts. While the ground nutmeg is used in many preparations like baking, puddings, confections, beverages like eggnog, pumpkin pie and apple pie, it is most used in making nutmeg butter. The spice is also a key ingredient in creamy and cheesy dishes like alfredo.
Serving Size : Nutrient Value Water [g] 6.23 Energy [kcal] 525 Protein [g] 5.84 Total lipid (fat) [g] 36.31 Carbohydrate, by difference [g] 49.29 Fiber, total dietary [g] 20.8 Sugars, total [g] 2.99 Calcium, Ca [mg] 184 Iron, Fe [mg] 3.04 Magnesium, Mg [mg] 183 Phosphorus, P [mg] 213 Potassium, K [mg] 350 Sodium, Na [mg] 16 Zinc, Zn [mg] 2.15 Vitamin C, total ascorbic acid [mg] 3 Thiamin [mg] 0.35 Riboflavin [mg] 0.06 Niacin [mg] 1.3 Vitamin B-6 [mg] 0.16 Folate, DFE [µg] 76 Vitamin B-12 [µg] 0 Vitamin A, RAE [µg] 5 Vitamin A, IU [IU] 102 Vitamin E (alpha-tocopherol) [mg] 0 Vitamin D (D2 + D3) [µg] 0 Vitamin D [IU] 0 Vitamin K (phylloquinone) [µg] 0 Fatty acids, total saturated [g] 25.94 Fatty acids, total monounsaturated [g] 3.22 Fatty acids, total polyunsaturated [g] 0.35 Cholesterol [mg] 0 Caffeine [mg] 0 Sources include : USDA
Nutmeg Nutrition Facts
While nutmeg is only a spice that is used sparingly in dishes, it can still impact your health in a variety of ways, mainly due to its nutritive content of vitamins, minerals, and organic compounds related to essential oils. According to the USDA National Nutrient Database, these beneficial components include dietary fiber, manganese, thiamin, vitamin B6, folate, magnesium, copper, and macelignan.
Health Benefits of Nutmeg
The health benefits of this amazing spice are explained in greater detail below.
People suffering from chronic conditions like cancer, diseases, and diabetes often suffer from persistent pain. According to the National Center for Biotechnology Information, U.S. National Library of Medicine, nutmeg oil, derived from the seed of nutmeg tree, has been proven to be an analgesic and a chronic pain reliever.
Published in the Food and Nutrition Research journal, a 2016 comparative study conducted on rats, showed that topical application of nutmeg oil, when compared to other pain alleviators like diclofenac, has a better effect on the inflammatory pain. The same study also shows that nutmeg oil can also alleviate joint swelling as well as mechanical allodynia, which is an intense pain caused by even a light touch.
An uncontrolled trial by Naidu et al. was conducted on 251 patients, who were administered with a nutmeg-containing herbal capsule. The patients received the capsule for 4 weeks regularly. All the people who participated in the research apprised that they witnessed an improvement in the overall weakness levels and insomnia. One animal study also suggested that nutmeg extracts helped in increasing the duration of deep sleep.
According to Essential Oils in Food Preservation, Flavor and Safety, by Gomathi Perisamy, et al. nutmeg is known to have medicinal properties and has been used to treat digestive issues such as indigestion and stomach ulcers. These medicinal properties come from the unique scent of the nutmeg seed.
Improves Brain Health
Nutmeg is often connected with Dr. Waluga Plaingam, et al., these effects of nutmeg volatile oil are tested on rats.properties. In recent research by
Results of the study show that nutmeg contains volatile oils like myristicin, eugenol, and elemicin, all of which helped in increasing the levels of serotonin, dopamine, andin the hippocampus of the rats. The hippocampus is the organ located in the brain that is mainly associated with memory and spatial navigation, which is the part of memory responsible for recording and retrieving all the information in the brain.
Therefore the study concluded suggesting that the oils in nutmeg have a therapeutic effect on the prevention ofdiseases like Alzheimer’s, Parkinson’s and Huntington’s disease.
A 2012 study led by Shafeie Z, et al. suggests that nutmeg has properties and has the potential to inhibit the activity of bacteria such as Porphyromonas gingivalis that causes and mutans that are associated with tooth decay.
Furthermore, according to Chemistry of Spice by Valtcho D. Jeliazkov (Zheljazkov), myristic acid and trimyristin found in nutmeg also exhibit good antibacterial activity. The methanol extract found in nutmeg has anticariogenic properties and helps prevent tooth decay and dental caries. Macelignan, another antibacterial agent found in this spice, also helps inhibit the activity of bacteria that cause the cavity.
Nutmeg is a well-known plant with various medicinal applications including its use in treating liver disorders. An animal study by Dr. Frank Gonzalez, (Center for Cancer Research, National Cancer Institute, Maryland, US) et al. suggests that nutmeg rich in myrislignan may help in relieving liver injuries.
In the study, mice were administered with thioacetamide (TAA), which is a chemical compound that causes chronic liver disease like fibrosis and cirrhosis and treated with nutmeg. Nutmeg extracts helped lower the hepatic inflammation and also the free radical activity in the liver.
Another study on rats by Prof. Morita T, et al. suggests that myristicin found in nutmeg oil has hepatoprotective properties. However, further studies are required to explain the benefits of nutmeg for the liver.
In Ayurvedic medicine, nutmeg has been treasured for a long time for its medicinal properties when it comes to depression. In a 2012 study conducted by Dr. Deepak Kumar Khajuria and his team, from the Al-Ameen College of Pharmacy, Bangalore, India, it was found that nutmeg extracts demonstrated an activity. Moreover, it also has fewer side effects than conventional allopathic drugs.
In a mice study led by Dhingra D. and Sharma A., it was found that extract of nutmeg seeds exhibited antidepressant effects.
Regulates Blood Pressure
In a comprehensive guide to lowering blood pressure by the National Institutes of Health, it is suggested to add more spices like nutmeg to the diet. The guide also mentions and emphasizes using less sodium in the food to keep the blood pressure levels healthy.
Another study reported that nutmeg extracts did not exhibit any significant effect on blood pressure levels. More scientific evidence is required to prove the effects of nutmeg on blood.
A lesser known quality of nutmeg is its potential use against cancerous cells. According to a study published in Chemico-Biological Interactions, myristicin found in nutmeg has chemopreventive properties. It is found to induce cell death (apoptosis) in leukemia cells. This, in turn, may help in preventing the growth of cancerous cells and metastasis of leukemia that commonly afflicts children.
Although the exact mechanism is not fully understood, herbal and traditional medicines have long used nutmeg to boost the appearance and health of the skin. Most commonly, it is applied as a paste mixed with water, or even honey, which is also great for skin care.
According to a recent 2016 research, nutmeg has shown a positive response in treating skin infections. Interestingly, a research by KE Lee et al. found that nutmeg and the bioactive compounds in it like macelignan helped in delaying premature aging caused by prolonged exposure to ultraviolet (UV) light. Nutmeg oil has also gained popularity for its skin-enriching properties.
Lowers LDL Cholesterol Levels
In an animal study, nutmeg extracts showed hypolipidemic effects. This means that there was a significant reduction in the LDL cholesterol levels in them. Another animal study showed that nutmeg seed extracts help lower LDL cholesterol along with total cholesterol levels.
Even though there is less scientific evidence available, nutmeg seems to have the potential to lower the bad lipoproteins in the body.
According to Llewellyn’s Complete Book of Ayurveda, nutmeg has been commonly used for giving relief from diarrhea. It is rich in carminative properties and helps promote digestion. It can be either applied topically or consumed with ginger and cold water.
The study conducted by Prof. J K Grover et. al., from the Department of Pharmacology, All India Institute of Medical Sciences, showed that nutmeg could actually decrease the loose stools. Therefore, it can be concluded that nutmeg extracts have a good antidiarrheal effect.
A 2009 study by Wahab A, et al. suggests that use of nutmeg oil may help prevent the spread of seizures. It is also indicated that this oil may be effective against both grand mal and partial seizures.
Word of Caution: Nutmeg has come under considerable suspicion since the cases of accidental poisoning have increased in recent years. Excessively consuming it can have psychotropic, hallucinatory, or narcotic effects on people, and many people tried to duplicate those effects recreationally. Unfortunately, consuming a huge amount of nutmeg can complicate your bodily processes, as it is a potent spice meant to be used in small quantities. Consuming too much of it can result in seizures, irregular heart palpitations, and vomiting.
When used appropriately, as a spice, the benefits are obvious, but keep the amount under control, and find your thrills somewhere else!