11 PROPERTIES OF CARDAMOM FOR PHYSICAL AND MENTAL HEALTH - NUTRITION - 2025

The health properties of cardamom are: antimicrobial, anticancer, antioxidant, it is good for the heart, for digestion and much more, which have undoubtedly made it a great option for alternative medicine. In this article you will learn about these properties, as well as other interesting facts and some recipes.

Cardamom has recently aroused the interest of scientists about its therapeutic properties, but for centuries Asians and indigenous people have used it as a remedy for many ills.

Benefits of introducing cardamom into the diet

1- It is antimicrobial

A study conducted by the Department of Microbiology at the University of Kurukshetra in India, explored the antimicrobial effects of cardamom extracts on bacteria in the mouth, and found that they are effective against bacteria that produce, among other ills, the bad breath.

In addition, it helps prevent the development of cavities as it works as a tooth cleaner.

2- It has anti-cancer properties

According to a study by the University of Hai in Saudi Arabia, published in the Journal of Medicinal Food, cardamom showed a significant reduction in the appearance and number of tumors, and has potential as a chemopreventive agent against two-stage skin cancer.

In addition, in another trial, cardamom demonstrated its ability to decrease colon cancer, inhibiting the growth of cancer cells and stimulating cancer cell death.

3- Lowers blood pressure and helps heart health

A study by the RNT Medical College Department of Medicine in India, tested twenty individuals with primary hypertension who for two weeks ingested three grams of cardamom powder in two doses. After the time, they were able to determine that cardamom effectively reduces blood pressure.

Additionally, the potassium, magnesium, and calcium found in cardamom are vital for heart function, with enough potassium to maintain a steady rhythm and healthy blood pressure levels.

4- Excellent antioxidant

In the previous study, the researchers were also able to verify that cardamom improves antioxidant status.

Additionally, in a 1999 trial by Dhuley, cardamom showed that it can significantly increase several antioxidant enzymes.

5- It is antidiabetic

Research has shown that individuals diagnosed with diabetes have low levels of manganese, so cardamom is an excellent option to increase it.

A clinical study found that people with diabetes who had higher levels of manganese were more protected against "bad" cholesterol than those with lower levels.

Due to these types of characteristics, it is believed that this spice is effective in the fight against the onset of diabetes.

6- Helps improve digestion

In traditional Chinese medicine, cardamom has been used to treat digestive problems, and today there are studies that indicate that cardamom helps the various digestive stages much more than other species can.

Additionally, according to WebMed magazine, cardamom is used for digestive problems, including intestinal spasms, heartburn, intestinal gas, irritable bowel syndrome, constipation, among others.

Finally, in the book 101 Nutrient Blends for Daily Health and Vitality, authors Kathleen Brown and Jeanine Pollak say that consuming cardamom tea or adding cardamom to baked goods or traditional Indian dishes, can help improve digestive enzymes.

7- Helps the respiratory system

Cardamom tends to provide relief to people who suffer from respiratory problems, such as asthma, bronchitis, pneumonia, among others.

Basically, according to an article in the Bangladesh Journal of Pharmacology, cardamom helps make breathing easier, which of course is the main target for those suffering from these conditions.

8- Contains dietary fiber

Daily consumption of dietary fiber can prevent many chronic diseases and provide health benefits such as promoting healthy bowel function, helping to control blood sugar, and weight control, among others.

The Singapore Health Promotion Council recommends a daily dietary fiber intake of 20 grams for women and 26 grams for men. Two tablespoons of ground cardamom contain 3.2 grams of dietary fiber.

9- It is a good diuretic

South Asians use cardamom to help with urinary problems. Apparently, cardamom can act as a diuretic, so it calms nephritis, burning or painful urination, and frequent urination.

However, this relief should not be considered a cure for diseases and disorders.

10- It has antidepressant properties

Cardamom oils are added to baths as a form of aromatherapy to help fight depression and reduce stress.

Also, ground cardamom seeds can be used to make a drink or tea for similar benefits. For example, crush 4 powdered cardamom seeds, add ½ teaspoon in a glass of water and drink this preparation daily.

Lastly, a cardamom oil massage can relieve stress, depression, and muscle pain. For this, add a few drops of cardamom essential oil to any other oil (almond, jojoba, etc.), rub on the feet, lower back, neck and shoulders, along with the arms and legs.

11- Effective as anti-aging

Antioxidants fight premature aging, which is why foods that contain them are essential in this fight against the clock.

Cardamom contains antioxidants that protect the body against aging.

Are there potential risks from consuming cardamom?

Cardamom is generally considered safe. However, researchers do not know the side effects of higher doses.

Nutritional information

311 calories (16 percent DV)

7 grams total fat (10 percent DV)

18 milligrams sodium (0 percent DV)

1,119 milligrams potassium (31 percent DV)

68 grams carbohydrate (22 percent DV)

28 grams of dietary fiber (112 percent DV)

11 grams of protein (22 percent DV)

11 grams of vitamin A (0 percent DV)

11 grams of calcium (38 percent DV)

11 grams of vitamin D (0 percent DV)

11 grams of vitamin B-12 (0 percent DV)

11 grams of vitamin C (35 percent DV)

11 grams of iron (77 percent DV)

11 grams of vitamin B-6 (10 percent DV)

11 grams of magnesium (57 percent DV)

Fun facts

• It is found highly beneficial in the field of naturopathic medicine. Being able to be used in different conditions as a diuretic, anti-inflammatory, antioxidant, expectorant, among others.
• It is one of the oldest and most expensive spices in the world, native to India.
• There are two types of cardamom, green and brown.
• In Arab countries it is extremely popular, cardamom coffee being a symbol of hospitality and prestige.
• Some cultures call it the species of paradise.
• Cardamom is usually mixed with other spices to reduce cost.
• When the essence of cardamom is extracted from the pod, it quickly loses its aroma and flavor to essential oils.
• The most used color is green, since it combines perfectly in savory and sweet dishes.

  Cardamom is stored in pods that are kept in a dark, dry, clean, fresh and pest-free place, and can last up to 1 year.

• It can be added to tea or coffee, and is even used in some countries to make beer.

  Cardamom is grown in Tanzania, Vietnam, Papua New Guinea and Guatemala, the latter being the world's largest exporter.

• If the cardamom seeds are not sticky, that means they are not fresh.
• In ancient Rome it was used in three ways: to make perfumes, as an aphrodisiac and for bad breath.
• Ten green cardamom pods equals about 1 to 2 teaspoons of ground cardamom.

Recipes

Bread with cardamom

It is a recipe of Finnish origin, simple and quick that will allow you to accompany your dishes with delicious bread.

Ingredients:

2 eggs

½ cup sugar

2/3 cup milk

½ tablespoon butter

1 teaspoon ground cardamom (more or less, to taste)

1 tablespoon pure vanilla extract

½ teaspoon salt

4 cups flour

1 teaspoon yeast

preparation:

Find a small container to beat the eggs and sugar. Once mixed, the milk is heated and when it is ready, the butter is melted in it.

Add the cardamom, vanilla and salt. Mix the ingredients very well and pour the liquids into the egg and sugar container.

Make a small mixture between the flour and the yeast. And proceed to beat until it is well unified with the previous mixture.

Preheat the oven to 180ºC (350ºF).

Now proceed to knead the mixture and cut into two pieces, cut each of them into three pieces for the braids (you can also do it with the complete mixture or in the way you want).

Place the dough on a sheet pan and bake for 15 to 20 minutes, until the bread has risen and looks golden brown. Proceed to cool and once it is at the desired temperature. Serve it with the food of your choice.

Sweet potatoes with cardamom

It is an easy and original recipe to make to share with the family and serve it with your favorite companions.

Ingredients:

5 potatoes

½ cup unsalted butter

½ teaspoon ground cardamom

Salt and pepper to taste

¼ vegetable oil for frying

1 onion finely chopped

preparation:

Preheat the oven to 100ºC (200ºF). Then take the potatoes and make a puree. Once ready, place in the oven for 1 hour or until soft. Reduce the temperature to 50ºc (120ºF).

Remove the potatoes from the oven and place in a container to mix with the butter and cardamom. Stir until light and fluffy.

Season with salt and pepper to taste.

In a frying pan, add oil and sauté the onion until golden brown. Then place on a paper and add salt to taste to season.

To finish, place the onion on top of the potatoes to garnish and serve with the accompaniments of your choice.

Granola bars with cardamom

It is a fairly healthy recipe, which allows you to take care of your body and stay fed. It can be used for snacks and as snacks on different occasions.

Ingredients:

2 cups oatmeal

½ cup raisins

½ cup chopped walnuts

1 teaspoons ground cardamom

6 tablespoons butter

1/3 cup brown sugar

3 tablespoons honey

preparation:

Preheat the oven to 180ºC (350ºF). Prepare a tray with aluminum foil, spreading the sheet over the sides. Grease it with butter to prevent sticking.

Combine oats, raisins, walnuts, and cardamom in a large bowl.

Heat the butter, brown sugar, and honey in a skillet until the first is melted.

Pour the mixture over the dry ingredients and stir until well coated. Take it to the previously prepared aluminum tray and press evenly with the spatula.

Bake 30 minutes, or until top is golden brown. Let cool and finally cut it into bars and enjoy your snacks.