Properties and Benefits of Nutmeg

Properties and Benefits of Nutmeg: Though they are primarily used for culinary purposes, spices are generally a rich source of vitamins, minerals and, most important, powerful antioxidant compounds. For example, nutmeg, the wonderfully fragrant seed of the Myristica tree, boasts considerable nutritional value.

Nutmeg is rich in minerals such as manganese, copper, magnesium, zinc, iron and potassium, as well as essential oils with anti-inflammatory, anti-tumor as well as antioxidant properties. Spicing your food with nutmeg can be a good idea, however it is best not overuse it because large amounts can do more harm than good.

Nutmeg benefits

What does nutmeg look like? Unripe nutmeg is a bright green, slightly oval fruit the size of a small apricot. As it ripens, the fruit turns a pale yellow-orange color with small smudged brown dots. Because it is highly perishable and has an unappealing tough, sour pulp, the nutmeg fruit (the part enclosing the nut proper) is not suitable for commercialization. As it ripens, it starts splitting and revealing the nut, a source of two popular spices: nutmeg and mace. Nutmeg is obtained by grinding the small brown nut, while mace is the spice made from the bright red, lace-like outgrowth in between the nut and the pulp.

What is the difference in taste between nutmeg and mace? Nutmeg is considerably more fragrant and sweeter, while mace has a lighter flavor.
Is ground nutmeg better than whole nutmeg? It is always best to buy whole nutmeg and grind it yourself. The flavor of freshly ground nutmeg is far more intense.


What are the properties and health benefits of nutmeg? According to the scientific community, the health benefits of nutmeg derive from its use as a culinary spice alone. The sweet, fragrant aroma of nutmeg is the result of a combination of essential oils, notably myristicin, elemicin, eugenol, safrole, pinene, camphene, dipentene, cineol, linalool and terpeniol.

Myristicin, for example, has been found to induce cell death in neuroblastoma (cancer) cells. The abundance of essential oils in nutmeg can give any dish a unique, delicate flavor. Additionally, nutmeg oil is used in traditional medicine to treat rheumatic pain and muscle strains.  However, when consumed in excess, in the form of raw nutmeg, they may cause serious health problems.

Nutritional Facts Nutmeg

Myristicin and elemicin are mild psychoactive substances, meaning they can induce hallucinogenic states. Nutmeg intoxication causes the following symptoms: confusion, dizziness, nausea, headaches, memory and orientation problems, paranoia, eye redness (bloodshot eyes), vomiting, fast heart rate, fainting and even death. Sadly, there have been two reported cases of death due to nutmeg overconsumption. So rememember: you can add a pinch of nutmeg to a dish of your liking, but it’s not wise to ingest great amounts of it.

When consumed with moderation, nutmeg can supply the body with a variety of vitamins and minerals and thus contribute to a good overall health. For example, vitamins B1, B2, B3, B6 and B9 contribute to high energy levels because they increase the absorption of nutrients from food. Nutmeg is an incredible source of manganese (126%), a mineral with powerful antioxidant activity which protects cells against free radical damage and thus prevents chronic disease.

Also, nutmeg contains 114% of the RDI of copper, a mineral which can slow down the aging process and prevent premature hair graying and eye discoloring. Iron ensures our tissues get enough oxygen which gives us the feeling we have more energy. For more information on the properties and benefits of vitamins and minerals, feel free to access this page.

Nutmeg is also a great source of potassium and magnesium, two heart-friendly minerals. Potassium regulates blood pressure, while magnesium ensures we have a healthy heart. The spice contains considerable amounts of zinc (20%), making it ideal for strengthening the immune system.

Last but not least, it is a good source of antioxidant flavonoids such as beta-carotene and cryptoxanthin, which contribute to retina protection. Still, nutmeg should be consumed in small amounts, just enough to complement a healthy, varied diet and give flavor to favorite dishes.

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