Cumin is a spice that is used in cooking to flavor and season different dishes. It can also be used as a home remedy to manage blood sugar levels, blood pressure and digestive conditions, like excess gas and indigestion.
These health benefits are made possible by the bioactive compounds that are naturally found in cumin. This spice contains cuminaldehyde, cymene and terpenoids, as well as flavonoids and terpenes, which all contribute to its antioxidant, anticancer, digestive, immunostimulant, hypoglycemic, antihypertensive, antimicrobial and vasodilatory properties.
The scientific name of cumin is Cuminum cyminum, and it can be purchased in powder or seed This spice is characterized by its distinctively warm flavor and aroma, and helps to emphasize the a natural sweetness in food.
Health benefits
Cumin can be used to achieve several health benefits, such as:
1. Improving digestion
Cumin helps to improve digestion because it stimulates the action of digestive enzymes in the pancreas. These enzymes are essential for the optimal digestion of food in the gut. Cumin also triggers bile excretion, which promotes fat absorption in the gut.
All of these mechanisms help to reduce the time it takes to digest food, and can make the digestive process more efficient and reduce overall gas production.
2. Optimizing diabetes management
Cumin has hypoglycemic properties, as it is rich in phenolic compounds and flavonoids. These can help to reduce blood sugar levels, making it an excellent option for preventing or improving diabetes.
3. Regulating blood pressure
Cumin has anti-inflammatory, antioxidant and vasodilatory properties that help to lower blood pressure. It is thought that cumin promotes the production of nitric oxide, which is a gas that helps keep blood vessels relaxed and free from inflammation caused by oxidative stress.
Cumin is also rich in potassium, a mineral that promotes the excretion of sodium through the urine. This can also help to keep blood pressure within normal levels.
4. Boosting immunity
Cumin is rich in B vitamins, iron and zinc, and also contains vitamin C, vitamin A and vitamin E. These are essential nutrients that increase the body's natural defense mechanisms and improve immune system functioning.
5. Improving blood circulation
Cumin helps to dilate blood vessels, which plays a role in ensuring normal blood pressure and blood circulation. It also contains vitamin K, a micronutrient that helps to prevent blood from clotting.
6. Preventing cancer
Regular consumption of cumin may reduce the risk for stomach, colon and liver cancer. It naturally contains antioxidant properties that help to protect the body's cells from damage caused by free radicals.
7. Fighting anemia
Cumin is rich in iron, a mineral that is essential for the production of hemoglobin. Hemoglobin is a protein that is needed for transporting oxygen from the lungs to the rest of the body. Therefore, consuming cumin regularly may help to prevent or manage anemia and low hemoglobin levels.
8. Maintaining bone and teeth health
Cumin is rich in calcium and phosphorus, which are minerals that are essential for healthy bones and teeth. Having adequate levels of these minerals in your body can help to prevent the development of diseases like osteoporosis and osteopenia.
Furthermore, cumin may also reduce the risk for cavities. It has antimicrobial action that is effective in regulating Streptococcus mutans. This is a bacteria that is typically found in the mouth but can promote cavity development if it overgrows.
Cumin also contains phytoestrogens that reduce calcium losses through urine, which can also play a role in maintaining bone health.
9. Treating infections
As mentioned, cumin has naturally antimicrobial action and some studies indicate that cumin seed oil is capable of inhibiting the growth of bacteria like Klebsiella pneumoniae, Streptococcus mutans and Streptococcus pyogenes. Furthermore, it contains antifungal action that can help to eliminate fungi and yeast infections.
10. Lowering cholesterol
Cumin contains saponins and antioxidant properties that can play a role in reducing LDL cholesterol. Saponins specifically can help to prevent the absorption of LDL cholesterol from the gut and into the bloodstream.
Nutritional information
The following table outlines the nutritional information in 100 grams and 5 grams (1 teaspoon) of cumin powder
To achieve the health benefits that cumin has to offer, it should be incorporated into a healthy, active lifestyle.
How to use
Cumin powder can be used as a seasoning for a variety of dishes, like soups, broths, meats, whole grains, beans and lentils.
How to make cumin tea
Cumin leaves and seeds can be used to prepare cumin tea.
Ingredients
- 1 tablespoon of cumin leaves or 1 teaspoon of cumin seeds;
- 200 mL of boiling water.
Directions
Place the leaves or seeds in boiled water, cover and let them soak for about 10 minutes. Then strain and drink 2 to 3 cups of tea per day.
Possible side effects
Some of the possible side effects of consuming cumin include allergic reactions, which may present as skin redness, swelling, peeling and itching. Severe allergies may also present with difficulty breathing, and swelling in the mouth, eyes and airways.
Cumin can cause hypoglycemia, especially if consumed in excess and together with oral antidiabetics. It can also increase the risk for bleeding due to the vitamin K found in its composition.
Contraindications for use
Cumin should be consumed with caution by pregnant and breastfeeding women, especially when used in its essential oil form.
People who take oral antidiabetics, antibiotics, antifungals and anticonvulsants should consult their doctor before using cumin. You should avoid consuming cumin two weeks before surgical procedures, as it contains vitamin K which could increase the risk for bleeding.
Healthy recipes
1. Beans with cumin
Ingredients:
- 2 cups of pre-soaked carioca beans
- 6 cups of water
- 1 chopped onion
- 2 cloves of garlic
- 2 tablespoons of olive oil
- 2 bay leaves
- 1 teaspoon cumin powder
- Salt and freshly ground black pepper as desired
Directions
Place the soaked beans in a pressure cooker, add 6 cups of water and the bay leaves. Then cook under pressure for 10 minutes.
After cooking the beans, heat oil in a frying pan and sauté the onion until it becomes translucent. Then add the garlic and cumin. Add 2 ladles of the cooked beans, mix well and stir with a spoon to help thicken the remaining bean broth.
Add this mixture with the rest of the beans and sauté everything over low heat for another 5 minutes.
2. Cumin chicken
Ingredients:
- 4 chicken fillets cut into cubes
- 3 cloves of garlic, chopped
- 2 medium onions chopped
- 2 tablespoons chopped cilantro
- 1 teaspoon of cumin powder
- 2 bay leaves
- juice of 2 lemons
- 4 tablespoons of olive oil
Directions:
Stir all the ingredients together and mix in the chicken breast cubes. Leave to marinate for at least 2 hours in the refrigerator. Then grease a frying pan with olive oil, add the seasoned chicken, and gradually add the remaining marinade sauce