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Nutmeg: A Spice That Can Possibly Promote Overall Health


Nutmeg is a well-known spice that we can use alone or pair with other spices such as cloves, cinnamon, or cardamom. Due to its warm, sweet flavor, it’s commonly added to desserts, including pies, bread, fruit salads, cakes, cookies, and custards.

In addition to adding flavors to various dishes, nutmeg also contains powerful compounds that may help prevent disease and promote overall health.


Blood Pressure and Circulation


Nutmeg is high in calcium, iron, potassium, and manganese which are all beneficial in regulating blood circulation and blood pressure. Its stress-reducing properties help in relaxing the blood vessels while keeping the heart functioning efficiently.


Helps Relieve Insomnia


Having sleeplessness and insomnia problems? Nutmeg may help. It has calming, sleep-inducing, and de-stressing effects. A pinch of nutmeg in warm milk and drinking it before sleeping always seems to do the trick. Some almonds and a pinch of cardamom can also be added for more benefits.


Has Anticancer Potential


Nutmeg can potentially be used against cancerous cells.

In a study, it was found that nutmeg has chemopreventive properties. It can induce cell death (apoptosis) in leukemia cells thereby helping prevent the growth of cancerous cells and metastasis of leukemia that commonly affects children.


Has Antibacterial Properties

Nutmeg possesses an antibacterial effect against potentially harmful strains of bacteria including Streptococcus mutans and Aggregatibacter actinomycetemcomitans that can cause dental cavities and gum disease.

Also, nutmeg may inhibit the growth of harmful strains of E. coli bacteria, such as O157, which can cause severe illness and even death in humans.


Helps In Digestion


Nutmeg has carminative effects in our body. That’s why, for those suffering from constipation, gas, diarrhea, or bloating, it is recommended to consume a soup or stew with a pinch of grated nutmeg. Doing this will help in the secretion of digestive enzymes, improve bowel movement, and remove excess gas from the system.


Relives Pain


Nutmeg contains a number of essential volatile oils such as eugenol, myristicin, safrole, and elemicin. These volatile oils have anti-inflammatory properties that make it useful for treating joint and muscle pain, according to the book DK Healing Foods.

For this benefit, we simply need to have a few drops of the essential oil on the affected area. It can help treat inflammation, joint and muscle pain, swelling, and sores.


How To Incorporate Nutmeg In Our Diet


  1. Nutmeg can be sprinkled onto sweet potatoes, butternut squash, and pumpkin to create a deep, interesting flavor.
  2. It can be added to warm or cold beverages, including apple cider, hot chocolate, chai tea, turmeric lattes, and smoothies.
  3. Freshly grated nutmeg is delicious on fresh fruit, oatmeal, or yogurt.
  4. It can also be used to flavor meats and is often an ingredient in spice blends like curry.

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