Spices have always played a significant role in traditional medicine, cooking, and wellness practices, and among them, cardamom holds a special place. Known as the “Queen of Spices,” cardamom has been used for centuries for its distinct aroma, flavor, and health-promoting properties. Whether it’s a cup of spiced tea or a traditional Indian dessert, cardamom finds its way into countless kitchens around the world. But there’s more to this little green pod than meets the eye.
In this guide, we’ll explore everything you need to know about cardamom—from its nutrition to its health benefits, side effects, medicinal uses, and Ayurvedic relevance.
What is Cardamom?
Cardamom is a spice made from the seeds of several plants in the genera Elettaria and Amomum in the family Zingiberaceae (the ginger family). Native to the Indian subcontinent and Indonesia, it’s known for its strong, unique flavor with hints of lemon, mint, and smoke. The two most common types are:
- Green cardamom (Elettaria cardamomum) – Commonly used in sweet and savory dishes.
- Black cardamom (Amomum subulatum) – Has a smoky flavor, often used in savory dishes like curries and biryanis.
Cardamom is available as whole pods, seeds, or ground powder. It has long been a staple not only in Indian cuisine but also in Ayurvedic and Unani systems of medicine.
Nutrition Facts of Cardamom (Per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 311 kcal |
| Protein | 10.76 g |
| Fat | 6.7 g |
| Carbohydrates | 68.47 g |
| Dietary Fiber | 28 g |
| Calcium | 383 mg |
| Iron | 13.97 mg |
| Magnesium | 229 mg |
| Phosphorus | 178 mg |
| Potassium | 1119 mg |
| Zinc | 7.47 mg |
| Vitamin C | 21 mg |
| Vitamin B6 | 0.23 mg |
| Niacin (B3) | 1.1 mg |
Note: These values are based on raw green cardamom.
20 Proven Health Benefits of Cardamom
- Aids Digestion – Cardamom stimulates the secretion of digestive enzymes, helping relieve bloating, gas, and constipation.
- Fights Bad Breath – Its antibacterial properties help eliminate oral bacteria and freshen breath.
- Detoxifies the Body – Cardamom promotes urination and helps eliminate waste and toxins from the body.
- Supports Heart Health – It may help lower blood pressure and cholesterol due to its antioxidant properties.
- Improves Respiratory Health – Traditionally used to treat cough, bronchitis, and asthma by improving airflow to the lungs.
- Combats Nausea and Vomiting – Particularly effective in managing morning sickness during pregnancy.
- Regulates Blood Sugar – Some studies suggest cardamom may help improve insulin sensitivity.
- Enhances Liver Function – It supports liver detoxification and protects it from inflammation.
- Boosts Metabolism – Cardamom aids in fat metabolism, which may support weight loss efforts.
- Fights Depression – The aroma and oils of cardamom have mild anti-depressant properties.
- Supports Oral Health – Prevents cavities, gum infections, and plaque buildup.
- Improves Sexual Health – Considered an aphrodisiac in many cultures, it supports libido and stamina.
- Rich in Antioxidants – Helps protect cells from oxidative stress and premature aging.
- Fights Infections – Has antibacterial, antiviral, and anti-fungal properties.
- Relieves Headaches – The aroma can provide relief from headaches and migraines.
- Improves Skin Health – Detoxifying and antimicrobial effects help treat acne and skin allergies.
- May Prevent Cancer – Animal studies show potential anti-cancer properties due to its phytochemicals.
- Enhances Appetite – Stimulates the appetite, especially in those recovering from illness.
- Improves Cognitive Function – Its essential oils may enhance mental clarity and focus.
- Natural Diuretic – Helps reduce water retention and bloating.
10 Side Effects of Cardamom
While cardamom is generally safe when consumed in moderate amounts, excessive intake may lead to:
- Allergic Reactions – Some people may develop skin rashes, swelling, or difficulty breathing.
- Gallstone Complications – Can trigger spasms or pain in people with gallstones.
- Medication Interactions – May interfere with blood pressure, diabetes, or anticoagulant medications.
- Low Blood Pressure – Can cause hypotension when consumed excessively.
- Pregnancy Risks – Though usually safe, excessive use should be avoided during pregnancy without medical guidance.
- Heartburn – Can trigger reflux or heartburn in sensitive individuals.
- Dehydration – Due to its diuretic nature, overuse may lead to water and electrolyte loss.
- Nausea – Large doses can cause digestive upset or nausea.
- Hormonal Imbalance – Excessive intake might affect estrogen levels in rare cases.
- Dizziness or Fatigue – Rare, but high doses of cardamom oil can cause such effects.
How to Eat Cardamom?
There are multiple ways to include cardamom in your daily diet:
- Whole Pods – Chew on whole pods after meals to freshen breath.
- Crushed or Ground – Add to tea, coffee, or desserts.
- Cardamom Milk – Boil milk with cardamom for a calming bedtime drink.
- Cooking – Use in biryanis, curries, sweets, and baked goods.
- Infused Water – Soak crushed pods in water overnight for a detox drink.
Tips for Consuming Cardamom
- Use Fresh Pods – Store them properly to retain flavor and oils.
- Crack Just Before Use – To preserve essential oils and aroma.
- Balance Flavors – Cardamom has a strong taste, so a little goes a long way.
- Pair with Spices – Complements cinnamon, cloves, nutmeg, and saffron beautifully.
- Don’t Overuse – Stick to recommended quantities to avoid side effects.
How to Use Cardamom?
- Culinary Uses – In desserts, chai, rice dishes, meat marinades, and bread.
- Aromatherapy – Cardamom essential oil is used in diffusers to promote mental clarity and relaxation.
- Skincare – Used in face masks and creams for its antibacterial properties.
- Massage Oils – Helps relieve muscle soreness and tension.
- Teas and Decoctions – Often used in digestive and cold remedies.
Other Uses of Cardamom
- Perfume Industry – Valued for its strong, pleasant aroma.
- Toothpaste and Mouthwash – For its refreshing and antimicrobial benefits.
- Traditional Medicine – Used in home remedies for cough, cold, and stomach issues.
- Scented Candles – Adds a soothing aroma to living spaces.
Cardamom Medicinal Uses
- Digestive Tonic – Often prescribed in Ayurveda for weak digestion.
- Cough Syrups – Used to reduce throat inflammation and improve lung function.
- Blood Cleanser – Believed to help purify the blood.
- Anti-inflammatory Agent – Used for joint and muscle pain.
- Mood Enhancer – Used in mood-lifting formulations in aromatherapy.
How to Store Cardamom?
- Whole Pods Last Longer – Always buy pods instead of powder when possible.
- Airtight Container – Store in a cool, dry place away from sunlight.
- Avoid Moisture – Keep away from stoves or steamy areas.
- Don’t Refrigerate – Moisture in the fridge can spoil it.
Proper storage can keep cardamom fresh and aromatic for up to a year.
How Much Cardamom Can You Eat in a Day?
While there’s no universal limit, most health experts suggest:
- 1 to 2 grams (2–3 pods) of cardamom per day is safe and sufficient for health benefits.
Dosage
- Powdered form: 250–500 mg twice daily.
- Essential oil: Use with caution, and only 1–2 drops in diluted form.
- Herbal supplements: Follow the dosage on the label or consult a healthcare provider.
Best Time to Eat Cardamom
- After Meals – Helps in digestion and reduces bad breath.
- Before Bedtime – Cardamom milk aids sleep and prevents bloating.
- Morning Detox – Drinking cardamom water in the morning may kickstart metabolism.
Who Should Eat Cardamom?
- People with digestive issues, like bloating or acidity.
- Those dealing with bad breath or oral infections.
- Individuals with high blood pressure (consult a doctor first).
- Anyone experiencing chronic fatigue or low mood.
- Those looking for natural detox and immunity boosters.
Who Should Not Eat Cardamom?
- Individuals with gallstones or prone to biliary colic.
- People on blood-thinning medications.
- Pregnant women in high doses, unless advised by a doctor.
- Those with known allergies to cardamom.
Precautions and Interactions
- Drug Interactions – May interact with antiplatelet, anticoagulant, and blood pressure medications.
- Essential Oil Caution – Never consume undiluted cardamom oil.
- Moderation is Key – High doses can cause adverse reactions.
- Consult Before Use – Especially if you have existing medical conditions.
Cardamom in Ayurveda
Cardamom, or “Ela” in Sanskrit, holds immense value in Ayurveda.
- Dosha Balance – Tridoshic, but especially pacifies Kapha and Vata.
- Rasa (Taste) – Sweet and pungent.
- Virya (Potency) – Ushna (heating).
- Uses – Included in remedies for cough, asthma, indigestion, and mental clarity.
It is considered a sattvic spice, promoting clarity of mind, inner calm, and spiritual upliftment.
Final Thoughts
Cardamom isn’t just a kitchen staple; it’s a powerhouse of health benefits wrapped in a tiny aromatic pod. From improving digestion and freshening breath to supporting heart health and uplifting your mood, this spice has stood the test of time.
However, like all potent natural ingredients, it’s essential to use cardamom wisely. A sprinkle in your tea or dessert may be just what your body needs—but don’t go overboard. When used correctly, cardamom truly lives up to its title as the “Queen of Spices.”
FAQ’s
What is the best way to consume cardamom daily?
The best way is to add 1–2 crushed cardamom pods to your tea, coffee, or meals. You can also chew the seeds directly after meals for better digestion and fresh breath.
Is cardamom safe for daily use?
Yes, moderate daily use of cardamom (1–2 grams or 2–3 pods) is considered safe for most people. However, those with specific medical conditions should consult a healthcare provider.
Can cardamom help with weight loss?
Cardamom may aid in weight loss by boosting metabolism, reducing water retention, and improving digestion, but it’s not a substitute for a healthy diet and exercise.
Does cardamom lower blood pressure?
Some studies suggest cardamom can help lower blood pressure due to its antioxidant and diuretic properties. People with low blood pressure should use it cautiously.
Can pregnant women eat cardamom?
Cardamom in small culinary amounts is generally safe during pregnancy. However, high doses or supplements should be avoided unless recommended by a doctor.
Is cardamom good for diabetes?
Cardamom may help improve insulin sensitivity and manage blood sugar levels. However, it should not replace prescribed medications or medical advice.
How does cardamom benefit the skin?
Its antibacterial and antioxidant properties help in clearing acne, reducing inflammation, and promoting a natural glow.
Can cardamom be used in skincare?
Yes, cardamom essential oil is sometimes added to face masks and creams to improve skin texture and fight bacteria. Always dilute it before applying to the skin.
What are the symptoms of cardamom allergy?
Symptoms may include skin rashes, swelling, itching, difficulty breathing, or gastrointestinal distress. Discontinue use and seek medical attention if these occur.
Is green or black cardamom better?
Green cardamom is typically used for sweet dishes and drinks, while black cardamom has a smoky flavor and is preferred for savory recipes. Nutritionally, both have similar benefits.
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