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Home > Nutrition > Why Is Cumin Good for Health

Why Is Cumin Good for Health

December 28, 2019 - Updated on May 5, 2022
8 min read
By Laura Krebs-Holm, MS, RD, LD | Registered Dietitian

In this article:

  • Nutritional Content of Cumin
  • Forms and Varieties of Cumin
  • Reasons to Incorporate Cumin in Your Diet
  • Other Possible Benefits
  • Storage and Usage of Cumin
  • Safety and Side Effects of Cumin
  • Drug Interactions With Cumin
  • Expert Answers (Q&A)
  • Final Word

Cumin (Cuminum cyminum) is a member of the parsley family. These spicy seeds are gray in color and have an oblong shape. This popular spice originated in the area that stretches from the East Mediterranean to South Asia but it is now used all over the world.

cumin benefits

Nutritional Content of Cumin

One tablespoon of cumin contains 23 calories; 3 grams of carbohydrate, most of which is fiber; 1 gram of fat; and 1 gram of protein. (1)

Cumin is a good source of iron, with 1 tablespoon providing 4 mg or 22% of your daily needs. It is also a good source of manganese, calcium, and magnesium.

Forms and Varieties of Cumin

Cumin seeds are often enjoyed either in whole or ground form. The seeds are dried and roasted and then ground into a powder, which is used in a variety of dishes and in traditional medicine.

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Cumin oil and cumin essential oil are also employed in different ways. There are three varieties of cumin:

  • Ground cumin (Cuminum cyminum L.) is known to help with flatulence, inflammation, and spasms. It also works as an antioxidant. (2)
  • Black cumin (Nigella sativa) contains thymoquinone, which has potential pharmacological applications. (3)(4)
  • Bitter cumin (Centratherum athelminticum L. Kuntze) has a sharper taste than the other varieties and has been used in traditional medicine. (5)

Reasons to Incorporate Cumin in Your Diet

Cumin has been used for centuries in traditional medicine and is believed to help with a variety of ailments. Research does support some of the cumin’s health properties, although evidence is still lacking on others.

1. Aids digestion

consuming cumin can promote better digestion

Cumin is a popular spice in Ayurvedic medicine and it is used for digestive issues such as indigestion, bloating, diarrhea, gas, morning sickness, stomach pain, and nausea.

A compound in cumin called thymol is known to stimulate the glands that produce digestive enzymes, acids, and bile. Cumin also helps improve stool consistency and frequency. (6)

Note: Excessive consumption of cumin can cause heartburn and acid reflux.

Summary:

Cumin is found to benefit digestion and relieve some symptoms associated with digestive disorders.

2. Promotes weight loss

Cumin has been used for weight loss. In one study, cumin may have helped the overweight and obese women participants lose weight by reducing body fat, body weight, cholesterol level, and waist circumference. (7)

Another study found that cumin had the same effects as Orlistat (a pharmaceutical weight loss medication) on the weight and body mass index (BMI) of the overweight participants. (8)

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Summary:

Cumin has shown promise in aiding weight loss, but more research is needed about the type or amount to take.

3. Helps control diabetes

Cumin may help with diabetes control by influencing blood sugar levels. In a recent study, complications due to diabetes were improved by vitamin E and cumin essential oil. (9)

Another study found that cumin decreased the fasting blood sugar level, hemoglobin A1c, and inflammatory markers in patients with diabetes. (10) More studies are needed to understand how cumin works in individuals with diabetes. (11)

Note: Because cumin may influence blood sugar during and after surgery, avoid using cumin 2 weeks before surgery. It should be used cautiously if taken with medications that lower blood sugar levels.

Summary:

There is evidence that cumin may be beneficial for diabetes by aiding in the control of blood sugar levels.

 

ALSO READ: Healthy and Harmful Foods for Diabetics

4. Lowers cholesterol

This earthy spice may help manage cholesterol levels and promote a healthy cardiovascular system by decreasing levels of total cholesterol and LDL cholesterol, sometimes referred to as “bad cholesterol.” (12)(13)

Other Possible Benefits

While there is some evidence about the following claims, more research is needed to validate if cumin truly has an effect on these conditions.

  • Stress reduction and memory support: One animal study found that cumin works as an antioxidant, and cumin extract may help to reduce stress and enhance memory. (14)
  • Anti-inflammatory and analgesic: A few studies have demonstrated this potential benefit of cumin. (15)
  • Urinary and sexual health: Cumin may act as a diuretic, decrease bloating, and increase sexual desire. A few studies done on animals suggested that cumin may improve sperm count. (16)
  • Anti-cancer effects: Cumin varieties are also being studied for their potential anti-cancer properties. (17)

Storage and Usage of Cumin

how to properly use and store cumin?

Ground cumin loses its flavor more quickly than whole seeds. Whole seeds and powder should be stored in a glass container with a tight seal and kept in a cool, dry, dark place.

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Ground cumin will keep for 6 months and whole seeds will keep for about 1 year. The earthy flavor of cumin goes well with beans, legumes, rice, and vegetables.

Cumin can be used as a substitute for salt to add flavor to your meals, as excessive salt consumption can lead to high blood pressure. You can also enjoy a cup of cumin tea by boiling whole seeds in water and steeping for 8–10 minutes before drinking.

Safety and Side Effects of Cumin

Cumin is generally considered safe to consume. Only a few trials found side effects of cumin treatment. However, chronic use of cumin may increase the risk of bleeding, breathing complications, and dermatitis.

Pregnant and breastfeeding women and those with ulcers or respiratory illnesses should use caution when taking cumin. (18)(19) An allergic reaction to cumin is rare. However, there have been a few case reports of anaphylaxis in reaction to cumin.

Drug Interactions With Cumin

Consuming cumin in excessive amounts when taking diabetes medications may have an additional blood sugar-lowering effect and cause your blood sugar to drop too low.

Cumin may also interfere with antibiotics, anti-inflammatory medications, and anti-seizure medications. Moreover, cumin can cause a blood-thinning effect, and this is important to note when taking medications that slow blood clotting.

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Therefore, always speak with your doctor or pharmacist before taking cumin with other medications.

Expert Answers (Q&A)

Answered by Ms. Lily Chen, MS, RDN, APD, FAND

experts advice on why to include cumin in your diet
What is the daily recommended intake of cumin?

There is not enough evidence to establish a daily recommended intake of cumin at this time. Cumin used in everyday cooking is most likely safe, while cumin supplementation should be monitored closely.

Is it safe to consume cumin during pregnancy?

There is not enough evidence to determine a safe level of cumin to consume in healthy individuals or pregnant women. Natural foods are not always safe, and the dosage of intake is important to take into consideration.

Can cumin water help with weight loss?

Drinking adequate fluids is a great strategy to help with weight loss. This can be in the form of cumin water or other types of fluids (without additional sugars).

Can cumin help get rid of a hangover?

The key to getting rid of a hangover is drinking adequate fluids. Cumin has not been shown to have the same effect.

What are the benefits of including cumin in the daily diet?

When consumed alongside an overall healthy diet, cumin can provide health benefits as it is packed with a variety of beneficial compounds such as essential fatty acids, polyphenols, and flavonoids.

Some studies have shown a link between cumin and decreased cholesterol and triglyceride levels. Cumin is a spice that can be easily added to your dishes and different types of cuisines. Feel free to experiment with this spice as well as other spices you might not have used before.

About Ms. Lily Chen, MS, RDN, APD, FAND: Ms. Chen is a dietitian with a wealth of experience in clinical care, teaching, management, and research. She is recognized as a fellow of the Academy of Nutrition and Dietetics.

She currently serves as the Strategic Communications Chair for the International Affiliate of the Academy of Nutrition and Dietetics and as a Global Representative for Professionals in Nutrition for Exercise and Sport. She currently sees patients at Sydney Cognitive.

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Final Word

Cumin is a popular spice that is well-loved for its unique flavor. It has many nutritional properties and offers many health benefits. Therefore, it can be a welcome addition to your diet.

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Excessive cumin consumption may be harmful to your health, especially if you take medications for diabetes or seizures. Always talk to your doctor before taking new herbal supplements or oils.

References
  1. Food Composition Databases Show Foods — Spices, cumin seed. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/nutrients.
  2. Mnif S, Aifa S. Cumin (Cuminum cyminum L.) from traditional uses to potential biomedical applications. Chemistry & biodiversity. https://www.ncbi.nlm.nih.gov/pubmed/26010662. Published May 2015.
  3. Yimer EM, Tuem KB, Karim A, Ur-Rehman N, Anwar F. Nigella sativa L. (Black Cumin): A Promising Natural Remedy for Wide Range of Illnesses. Evidence-based complementary and alternative medicine: eCAM. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6535880/. Published May 12, 2019.
  4. Ahmad A, Husain A, Mujeeb M, et al. A review on therapeutic potential of Nigella sativa: A miracle herb. Asian Pacific Journal of tropical biomedicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3642442/. Published May 2013.
  5. Purnima A, Koti BC, Tikare VP, Viswanathaswamy AHM, Thippeswamy AHM, Dabadi P. Evaluation of Analgesic and Antipyretic Activities of Centratherum anthelminticum (L) Kuntze Seed. Indian Journal of pharmaceutical sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2865825/. Published July 2009.
  6. Agah S, Taleb AM, Moeini R, Gorji N, Nikbakht H. Cumin extract for symptom control in patients with irritable bowel syndrome: a case series. Middle East journal of digestive diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3990147/. Published October 2013.
  7. Zare R, Heshmati F, Fallahzadeh H, Nadjarzadeh A. Effect of cumin powder on body composition and lipid profile in overweight and obese women. Complementary therapies in clinical practice. https://www.ncbi.nlm.nih.gov/pubmed/25456022. Published November 2014.
  8. Taghizadeh M, Memarzadeh MR, Asemi Z, Esmaillzadeh A. Effect of the cumin cyminum L. Intake on Weight Loss, Metabolic Profiles and Biomarkers of Oxidative Stress in Overweight Subjects: A Randomized Double-Blind Placebo-Controlled Clinical Trial. Annals of nutrition & metabolism. https://www.ncbi.nlm.nih.gov/pubmed/25766448. Published 2015.
  9. Samani Keihan G, Gharib MH, Momeni A, Hemati Z, Sedighin R. A Comparison Between the Effect of Cuminum Cyminum and Vitamin E on the Level of Leptin, Paraoxonase 1, HbA1c and Oxidized LDL in Diabetic Patients. International Journal of molecular and cellular medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5353984/. Published 2016.
  10. Jafari S, Sattari R, Ghavamzadeh S. Evaluation the effect of 50 and 100 mg doses of Cuminum cyminum essential oil on glycemic indices, insulin resistance and serum inflammatory factors on patients with diabetes type II: A double-blind randomized placebo-controlled clinical trial. Journal of traditional and complementary medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5506625/. Published December 21, 2016.
  11. Kaur G, Upadhyay N, Tharappel LJP, Invally M. Pharmacodynamic interaction of cumin seeds (Cuminum cyminum L.) with glyburide in diabetes. Journal of complementary & integrative medicine. https://www.ncbi.nlm.nih.gov/pubmed/31348760. Published July 26, 2019.
  12. Hadi A, Mohammadi H, Hadi Z, Roshanravan N, Kafeshani M. Cumin (Cuminum cyminum L.) is a safe approach for management of lipid parameters: A systematic review and meta-analysis of randomized controlled trials. Phytotherapy research: PTR. https://www.ncbi.nlm.nih.gov/pubmed/30088304. Published November 2018.
  13. Samani KG, Farrokhi E. Effects of cumin extract on oxLDL, paraoxanase 1 activity, FBS, total cholesterol, triglycerides, HDL-C, LDL-C, Apo A1, and Apo B in the patients with hypercholesterolemia. International Journal of health sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4039583/. Published January 2014.
  14. Koppula S, Choi DK. Cuminum cyminum extract attenuates scopolamine-induced memory loss and stress-induced urinary biochemical changes in rats: A noninvasive biochemical approach. Taylor & Francis. https://www.tandfonline.com/doi/full/10.3109/13880209.2010.541923.
  15. Al-snafi ali E. The pharmacological activities of Cuminum cyminum -A review. ResearchGate. https://www.researchgate.net/publication/313742829. Published July 2016.
  16. Nejatbakhsh R, Riyahi S, Farrokhi A, et al. Ameliorating effects of fennel and cumin extracts on sperm quality and spermatogenic cells apoptosis by inducing weight loss and reducing leptin concentration in diet-induced obese rats. Andrologia. https://www.ncbi.nlm.nih.gov/pubmed/27905126. Published October 2017.
  17. Majdalawieh AF, Fayyad MW. Recent advances on the anti-cancer properties of Nigella sativa, a widely used food additive. Journal of Ayurveda and integrative medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5052360/. Published 2016.
  18. Singh RP, H.V. G, K M. Cuminum cyminum – A Popular Spice: An Updated Review. Pharmacognosy Journal. http://www.phcogj.com/article/318. Published January 1, 1970.
  19. Sowbhagya HB. Chemistry, technology, and nutraceutical functions of cumin (Cuminum cyminum L): an overview. Critical reviews in food science and nutrition. https://www.ncbi.nlm.nih.gov/pubmed/23035918. Published 2013.
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