Indian curry, vegetables, Mexican cuisines, or other such delicious dishes; if you have ever tasted any of these, you might be familiar with the warm, earthy flavor of cumin, Commonly known as Jeera, these little brownish seeds look unimpressive and plain, but they have been used in the spice box of every kitchen for centuries. Not just for traditional cooking, cumin seeds play a crucial role in Ayurvedic medicines too. From the ancient period to today’s modern kitchen, cumin has become a staple spice worldwide.
Let’s delve into the details about this spice-
What is cumin in reality?
From where do they come?
Are there any health benefits?
What are the reasons for its popularity?
Are there any downsides to using them?
Let’s dive into the knowledge and understand everything related to this special spice, “Jeera”, in this blog.
History of Cumin
- Cumin Scientific Name: Cuminum cyminum
- Commonly Known as: Cumin
- Indian Name: Jeera
While the history dates back to the land of the Egyptians, Greeks, Romans, and later to the Arabs, several evidence mark the different uses of Cumin. In ancient Egypt for around 2000 BCE, archaeologists found that Cumin was used in ceremonial rituals of the people. You will be shocked to know that it was found in several tombs in Egypt, indicating its religious and cultural practices.
Digging deeper, Greece and Rome used Cumin as a table spice, just like the salt and pepper we use today. Greeks identified cumin as a digestion-enhancing spice with medicinal properties.
As the trade expanded around the globe, Cumin found its way to India, where it is called Jeera. It slowly gained its space in the Indian kitchen spice box and is highly used in Ayurvedic medicines. Developing itself as a cornerstone of Indian cooking, it has spread to other parts of the world, like China, the Middle East, and America.
Cumin Nutrition
These tiny seeds are consumed in smaller amounts regularly and hold significant nutritional value. Here’s the chart that gives an overview of key nutrients in 100 grams of whole cumin seeds:
- Calories: 375 kcal
- Protein: 17.81 g
- Fat: 22.27 g
- Carbohydrates: 44.24
- Fiber: 10.5 g
- Iron: 66.36 mg
- Magnesium: 931 mg
- Calcium: 931 mg
- Phosphorus: 499 mg
- Vitamin A, C, E: Small amounts
- Antioxidants: Flavonoids, terpenes, and alkaloids
With good content of iron, cumin seeds will benefit you if you are iron-deficient. It will help your body transport oxygen and regulate metabolism.
Health Benefits of Cumin
For years and generations, cumin has been used in different health conditions, like diarrhea or indigestion. Surprisingly, people of India use it to treat kidney stones, bladder stones, and eye diseases.
While earlier the treatments and potential uses were not backed by facts, here are some amazing cumin health benefits that the scientific researchers are working to find evidence for.
1. Strengthens Digestion
One of the famous Ayurvedic experts once claimed that “cumin seeds for acidity” is the best remedy. Since then, cumin is seen to resolve almost all the digestive problems, such as:
- Bloating
- Stomachache
- IBS
- Acidity
By enhancing the production of enzymes that aid digestion, these black cumin seeds improve nutrient absorption in the body.
2. Help with Weight Loss
If you are on the journey of weight loss, Jeera could be a miracle for you. Researchers have found that cumin influences the body’s fat profile by reducing the levels of harmful lipids.
In the results of a research program, the group of participants, including cumin consumers and weight loss medication, have lost significant weight. People often consume jeera water for weight loss and observe wonderful results.
3. Regulates Cholesterol Levels
Cholesterol! A condition that blocks the heart's pathways to transfer blood throughout the body. One of the life-threatening health issues that requires complete attention is regulated with Jeera.
Yes! You heard it right! A study has found that consuming 75 mg of cumin twice daily for eight weeks significantly decreased unhealthy blood triglycerides.
4. Boost Immunity
With immunity-boosting nutrients such as:
- Iron
- Zinc
- Protein
- Magnesium
- Calcium, etc.
Cumin adds to the production of red blood cells and fights against infections. Therefore, boost your immunity by adding cumin to your dishes if you battle with a cold.
5. May help with Diabetes
Cumin has the properties to regulate insulin sensitivity, which is utilised by blood sugar by the body cells.
It will especially help you if you are trying to control the sudden blood sugar spike. But don’t rely on them completely, just add Jeera as an extra helper.
Uses of cumin seeds: Kitchen & Beyond
1. Cumin for Cooking
Jeera is widely used all around the globe in a variety of cuisines. It adds to the earthy, warm, and slightly peppery flavor of the food. Jeera is available in two forms:
- Whole Jeera Seeds- Roast the seeds to release more flavor or toss in a little spoonful of oil.
- Jeera Powder - Grind it for an intense punch of flavor
Popular ways of using Cumin in cuisines are:
- Indian Curries or Vegetables: Used for tempering
- Mexican Cuisine: Used in seasoning or sauces
- Soups and Stews: To add more intense flavour
- Middle Eastern Dishes: Used to add warm flavour to humus, or spice rice dishes
2. Cumin Water
Jeera water is used in several cultures as a token of health. The jeera water benefits are seen aiding digestion, controlling bloating, increasing metabolism, and detoxifying the body. To add it to your daily routine:
- Soak a teaspoon of cumin in a glass of water overnight.
- Strain and drink it in the morning on an empty stomach, as it is the best time to drink Jeera water.
3. Beauty & Skin
In Jeera, the presence of anti-bacterial and anti-inflammatory properties reduces the signs of aging and promotes skin brightening. Using cumin regularly will help you with acne and give radiant skin glow.
4. Traditional Medicines
Cumin has been used for ages in Ayurvedic and Unani medicines for treating several health conditions. These are:
- Respiratory issues
- Indigestion
- Menstrual disorders
Along with other spices and herbs, Jeera is very popularly used in traditional medicines.
Side Effects of Jeera
While Jeera is generally healthy, anything in excess can harm your body. Similarly, here are the potential side effects of cumin to be kept in mind before using:
1. May Cause Heartburn
With an abundance of black jeera benefits, cumin also brings some difficulties if consumed in high doses or at the wrong times. For individuals who are prone to acid reflux or heartburn, cumin can worsen the symptoms.
Risk: Cumin water, tea, or seeds when consumed before bedtime may trigger heartburn or acid reflux.
2. Liver Damage (In case of consumption in large amounts)
The presence of oil in cumin is responsible for toxin accumulation if consumed in large amounts. Some of the studies have shown that it has negative effects on the liver, impairing its functioning.
Risk: Cumin, if taken in supplement form or its extracted oil, can affect the liver. People who suffer from a pre-existing condition should avoid them.
3. Low Blood Sugar
Cumins are considered great for diabetics as it lowers the blood sugar levels. But an individual may experience lowered sugar levels also, if accompanied by regular diabetic medicines. Therefore, one needs to regularly monitor the sugar levels if consuming Jeera to regulate them.
4. Allergic Reaction
Some people with a spice allergy are more prone to being allergic to cumin. They may experience symptoms of:
- Skin Rashes
- Itching
- Shortness of breath
Such individuals should exercise caution to stay healthy and save.
5. Belching
Belching or Burping is observed when consumption of cumin takes place in larger amounts. This excessive belching is due to the gas and bloating in the intestinal tract, making its way out through the mouth. Sometimes, this burping comes with a bad odour or a characteristic sound.
Remember:
Many people, for health or by following the trend, focus on drinking Jeera water each day. But, where there are advantages, there are disadvantages too. So, Jeera water side effects are also similar to the above-mentioned conditions.
The Bottom Line
Cumin has proven its health benefits and is highly enjoyed for its warm and distinctive aroma. Being one of the important spices in the Indian spice box, cumin also has potential side effects if consumed in adequate amounts. Jeera is also involved in Indian Ayurvedic medicines and is proven to help in digestion, bloating, and weight loss. For more such information, you can contact Dr. Sharda Ayurveda.
