When you think of nutmeg, you probably imagine its warm, slightly sweet flavor in chai tea or holiday treats. But nutmeg is more than just a spice-it’s a powerful natural remedy with a long history of use in traditional medicine. This article explores the multifaceted benefits of nutmeg, focusing on its potential role in weight management and its broader impact on health.
What is Nutmeg?
Nutmeg is a popular spice made from the seeds of Myristica fragrans, a tropical evergreen tree native to Indonesia. Indonesia produces the majority of the world's nutmeg. It can be found in whole-seed form but is most often sold as a ground spice. It has a warm, slightly nutty flavor and is often used in desserts and curries, as well as drinks like mulled wine and chai tea. Both nutmeg butter and nutmeg essential oil are also widely available.
Nutritional Profile of Nutmeg
Although it’s more commonly used for its flavor than its health benefits, nutmeg contains an impressive array of powerful compounds that may help prevent disease and promote your overall health.
A 1 tsp serving of nutmeg contains:
- Calories: 12
- Protein: 0 grams
- Fat: 1 gram
- Carbohydrates: 1 gram
- Fiber: 0 grams
- Sugar: .066 grams
Nutmeg is also a source of:
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- Vitamin A
- Vitamin C
- Vitamin E
- Manganese
- Magnesium
- Copper
- Phosphorous
- Zinc
- Iron
The Science-Backed Health Benefits of Nutmeg
Nutmeg offers many health benefits. Nutmeg is a rich source of antioxidants, which help protect against the signs of aging and serious conditions such as cancer, heart disease, and liver disease.
Here are 8 science-backed health benefits of nutmeg.
1. Contains Powerful Antioxidants
Though small in size, the seeds from which nutmeg is derived are rich in plant compounds that act as antioxidants in your body. Antioxidants are compounds that protect your cells from damage caused by free radicals. These are molecules that have an unpaired electron, which makes them unstable and reactive. When free radical levels become too high in your body, oxidative stress occurs. It’s associated with the onset and progression of many chronic conditions, such as certain cancers and heart and neurodegenerative diseases.
Antioxidants neutralize free radicals, preventing cellular damage and keeping your free radical levels in check. Nutmeg contains an abundance of antioxidants, including plant pigments like cyanidins, essential oils, such as phenylpropanoids and terpenes, and phenolic compounds, including protocatechuic, ferulic, and caffeic acids.
One animal study showed that consuming nutmeg extract prevented cellular damage in rats treated with isoproterenol, a medication known to induce severe oxidative stress. Rats that did not receive the nutmeg extract experienced significant tissue damage and cell death as a result of the treatment. In contrast, rats that received nutmeg extract did not experience these effects. Test-tube studies have also shown that nutmeg extract exhibits powerful antioxidant effects against free radicals.
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2. Has Anti-Inflammatory Properties
Chronic inflammation is linked to many adverse health conditions, such as heart disease, diabetes, and arthritis. Nutmeg is rich in anti-inflammatory compounds called monoterpenes, including sabinene, terpineol, and pinene. These may help reduce inflammation in your body and benefit those with inflammatory conditions. What’s more, the wide array of antioxidants found in the spice, such as cyanidins and phenolic compounds, also have powerful anti-inflammatory properties.
One study injected rats with an inflammation-producing solution and then gave some of them nutmeg oil. Rats that consumed the oil experienced significant reductions in inflammation, inflammation-related pain, and joint swelling. However, more studies are needed to investigate its anti-inflammatory effects in humans.
3. May Boost Libido
Some animal studies show that nutmeg may enhance sex drive and performance. In one study, male rats that were given high doses of nutmeg extract (227 mg per pound or 500 mg per kg of body weight) experienced significant increases in sexual activity and sexual performance time compared to a control group. A similar study showed that giving male mice this same high dose of nutmeg extract significantly increased their sexual activity compared to a control group.
Researchers still aren’t sure exactly how the spice enhances libido. Some surmise these effects are due to its ability to stimulate the nervous system, along with its high content of powerful plant compounds. In traditional medicine, such as the Unani system of medicine used in South Asia, nutmeg is used to treat sexual disorders. However, research on its effects on sexual health in humans is lacking.
4. Has Antibacterial Properties
Nutmeg has been shown to have antibacterial effects against potentially harmful strains of bacteria. Bacteria like Streptococcus mutans and Aggregatibacter actinomycetemcomitans can cause dental cavities and gum disease. A test-tube study found that nutmeg extract demonstrated powerful antibacterial effects against these and other bacteria, including Porphyromonas gingivalis. These bacteria are known to cause cavities and gum inflammation.
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Nutmeg has also been found to inhibit the growth of harmful strains of E. coli bacteria, such as O157, which can cause severe illness and even death in humans. While it’s clear that nutmeg has antibacterial properties, more human studies are needed to determine whether it can treat bacterial infections or prevent bacteria-related oral health issues in humans.
5-7. May Benefit Various Health Conditions
Although research is limited, studies suggest that nutmeg may have the following effects:
- May benefit heart health. Animal studies show that taking high-dose nutmeg supplements reduced heart disease risk factors, such as high cholesterol and high triglyceride levels, though human research is lacking. Nutmeg has properties which help in lowering blood pressure and reduce cholesterol.
- Could boost mood. Rodent studies have found that nutmeg extract induced significant antidepressant effects in both mice and rats. Studies are needed to determine if nutmeg extract has the same effect in humans.
- May improve blood sugar control. A study in rats showed that treatment with high-dose nutmeg extract significantly reduced blood sugar levels and enhanced pancreatic function.
However, these health effects have only been tested in animals using high doses of nutmeg extract. Human studies are needed to determine whether high-dose supplements of the spice are safe and effective in humans.
8. Is Versatile and Delicious
This popular spice has a variety of uses in the kitchen. You can use it alone or pair it with other spices, such as cardamom, cinnamon, and cloves. It has a warm, sweet flavor, which is why it’s commonly added to desserts, including pies, cakes, cookies, breads, fruit salads, and custards. It also works well in savory, meat-based dishes, such as pork chops and lamb curry.
Nutmeg can be sprinkled onto starchy vegetables like sweet potatoes, butternut squash, and pumpkin to create a deep, interesting flavor. What’s more, you can add it to warm or cold beverages, including apple cider, hot chocolate, chai tea, turmeric lattes, and smoothies. If you’re using whole nutmeg, grate it with a microplane or grater with smaller holes. Freshly grated nutmeg is delicious on fresh fruit, oatmeal, or yogurt.
Nutmeg and Weight Loss: Unveiling the Connection
Consuming nutmeg for weight loss can also be beneficial, as this superfood may eliminate toxins from your body, and contribute to your overall health and well-being. Nutmeg is good for your gut and overall health. You should also have nutmeg for weight loss.
Here's how it helps to shed extra pounds.
1. Aids Digestion and Boosts Metabolism
One of the biggest benefits of nutmeg is that it eliminates toxins from your body, and has digestive properties that can help in increasing metabolism, thereby helping with weight loss. A study, published in Agricultural and Biological Sciences, suggests that nutmeg can be used to treat vomiting as well as regulate bowel movements.
Nutmeg induces digestive juices with enzymes that are necessary for to break down the food. This avoids gas formation/ bloating, indigestion. Nutmeg helps in proper absorption of nutrients from the food. This way Nutmeg helps in metabolism boost of the body.
2. Suppresses Appetite and Reduces Cravings
Reducing cravings and suppressing appetite are the reasons why eating nutmeg for weight loss works. It is rich in fibre and that means no more unwanted binge sessions, which are the real cause of weight gain. A study, published in Critical Reviews in Food Science and Nutrition, states that foods high in fibre can prevent obesity as it contributes in reducing hunger.
With a striking 21 grams of dietary fiber per 100 grams, as per USDA data, this spice is a satiety superhero.
3. Enhances Fat Burning
Jaiphal or nutmeg is one of natural weight loss remedies, as it helps with fat burn. Yes, this amazing spice contains some essential minerals, and one of them is manganese which helps to break down fats, states a study, published in the Clinical Nutrition Research. This is what makes eating nutmeg for weight loss an excellent idea.
Some studies suggest that nutmeg’s active compounds can enhance fat burning and energy expenditure by stimulating thermogenesis - the process by which your body burns calories for heat. A 2023 study in Cogent Food & Culture found that nutmeg extract positively influenced metabolism in lab models, leading to better weight management outcomes.
4. Promotes Better Sleep
Nutmeg is one of the most important weight loss spices, as it helps you sleep. Did you know that lack of proper sleep can lead to weight gain? In case sleepless nights are a cause for trouble, then try nutmeg. Nutmeg contains magnesium, which is known to promote relaxation and sleep.
“Nutmeg is great when it comes to the treatment of insomnia or sleeplessness in general. Sleeping better aids in weight loss. You can drink a glass of herbal tea with nutmeg powder to induce a good night’s sleep,” suggests dietician Amreen Shaikh. Research has proven that drinking nutmeg milk before bed raises GABA levels in the brain, which helps people feel more relaxed. Nutmeg is a storehouse of bioactive components like myristicin and elemicin and is packed with minerals and vitamins, such as manganese, copper, magnesium, and vitamin B6.
5. Keeps Stress at Bay
Nutmeg is a good antidote for stress. Stress is also a factor that needs to be kept in check, if you want to lose weight. “Thanks to antioxidants present in nutmeg, it helps in the prevention of oxidative stress in cells. When cells are suffering from oxidative stress, it leads to obesity,” she explains.
Nutmeg has compounds that help regulate stress hormones and is responsible to improve mood. Nutmeg, because of its sedative properties, is responsible for anxiety relief. Thus, Nutmeg is beneficial for stress relief and mental fatigue. Managing stress is pivotal in preventing obesity.
Incorporating Nutmeg into Your Diet
There are many ways to add nutmeg to your diet, including:
- Add it to coffee, hot chocolate, tea, or warm milk.
- Use it to season vegetables such as cauliflower and sweet potato.
- Sprinkle over oatmeal or other breakfast cereals.
- Sprinkle over fruit for an added kick.
- Bake with it. Nutmeg is a key ingredient in many baked goods.
- Add to seasonal beverages such as eggnog, mulled cider, and mulled wine.
- Use it in fall dishes, such as ones that feature pumpkin or other winter squashes.
- Try cooking dishes from Southern and Southeastern Asia or visit a new restaurant that offers the cuisine.
- Nutmeg water: A pinch of ground nutmeg in water on an empty stomach is one of the best ways to start your day as the spice can boost your digestion and metabolism, which can help you lose weight throughout the day.
- Nutmeg tea: Nutmeg or Jaiphal offers multitude of benefits be it helping in relieving pain, treating digestion issues, boosting brain power or detoxifying the body. It has a powerful effect on weight loss too.
- Rice dishes: The aromatic and flavourful spice is popularly added in rice dishes in India like pulao, and biryani, as it enhances the recipe's overall taste. It can also ease your digestion.
- Bakery items: Nutmeg is popularly added to cakes, cookies, muffins, and pastries, where its warm and aromatic flavor boosts the taste of the recipe and adds a little bit of spiciness. Spice cakes, gingerbread, and other holiday desserts have nutmeg as an ingredient.
Nutmeg Coffee for Weight Loss
Your morning cup of coffee can be turned into a weight loss drink. All you have to do is while preparing coffee, add 1/4 teaspoon of nutmeg powder to it. Stir vigorously to make sure the powder gets dissolved and there are no clumps. If weight loss is your goal, then stick to black coffee with nutmeg powder. Don’t add sugar or milk to the healthy drink.
Potential Side Effects and Precautions
Though nutmeg is unlikely to cause harm when consumed in small quantities, taking it in high doses may cause adverse side effects. Nutmeg is safe in small amounts. However, as little as 2 teaspoons or 5 grams can cause some symptoms of toxicity. At larger amounts, symptoms become worse and serious complications or death can occur. Cases of nutmeg poisoning generally involve either people who try to use the spice as a recreational hallucinogenic or young children who take it unaware.
It contains the compounds myristicin and safrole. When ingested in large amounts, they can cause symptoms like hallucinations and loss of muscle coordination. Interestingly, nutmeg is sometimes taken recreationally to induce hallucinations and cause a “high” feeling. It’s often mixed with other hallucinogenic drugs, which increases the risk of dangerous side effects.
Cases of nutmeg intoxication have been reported in people who have ingested 5 grams of nutmeg, which corresponds to about 0.5-0.9 mg of myristicin per pound (1-2 mg per kg) of body weight. Nutmeg toxicity can cause serious symptoms, such as rapid heartbeat, nausea, disorientation, vomiting, and agitation. It may even lead to death when combined with other drugs. Additionally, studies in mice and rats have shown that taking high doses of nutmeg supplements long term leads to organ damage. However, it’s unclear if humans would also experience these effects.
To avoid these potentially harmful side effects, avoid consuming large amounts of nutmeg and do not use it as a recreational drug.
Potential side effects of using nutmeg for weight loss While using nutmeg for weight loss is useful, there are a few side effects that can be experienced if consumed in excess. Some of the side effects include:
- Vomiting
- Dizziness
- Abdominal pain
- Headache
- Chest pain
While nutmeg is generally safe to consume in small amounts, pregnant women should avoid consuming large amounts of nutmeg. High doses of nutmeg can cause hallucinations, nausea, and other side effects that can be harmful to both the mother and the baby. Some people may be allergic to nutmeg and may experience symptoms such as itching, swelling, and difficulty breathing.
Nutmeg should be stored in a cool, dry place away from direct sunlight.
Dosage
You can have a little less than half a teaspoon or a pinch of nutmeg powder every alternate day. Consuming a little less than half a teaspoon or a pinch of nutmeg powder every alternate day can be your tonic for weight loss, says Shaikh. “Please keep a check on the quantity of nutmeg you are consuming, because you can only get all these benefits if you have it in moderation,” she adds. It is a great idea to add nutmeg to various dishes or drink nutmeg tea for weight loss.