Cumin, also known as cumin, is an ancient spice and medicinal plant from the Orient. It not only has an intense flavour as a spice, but also aids digestion by relieving flatulence and bloating as well as stomach cramps. Cumin also has other health-promoting effects.
Table of contents
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- Characteristics
- Cumin – An Overview
- Cumin seeds – ingredients
- Cumin – Effects
- Does cumin reduce body weight?
- Does cumin help against osteoarthritis?
- Uses for cumin
- Cumin seeds
- Cumin tea
- Cumin oil
- Side effects and contraindications
Characteristics
- Scientific name: Cuminum cyminum
- Common names: Cumin, mother cumin, Roman caraway, white caraway, Italian caraway
- Familie: Doldenblütler (Apiaceae)
- Distribution: Middle East, cultivated from Morocco to India, also wild in many countries
- Plant parts used: seeds
- Ingredients: essential oil with cuminaldehyde, carbohydrates, unsaturated fatty acids, vitamins A, E, C and B vitamins, various minerals and trace elements and fiber
- Areas of application: Digestive problems such as flatulence, bloating and stomach cramps, weight reduction, diabetes, pain, inflammation, arthrosis, against bacteria and fungi and oxidative stress
Note: Caraway (Carum carvi) and cumin are often confused due to the similarity of their fruits. Both plants belong to the same family, but to a different genus. Cumin gets its name from the cross-shaped arrangement of its leaves and its similarity to the dried fruits and seeds of caraway.
Cumin – An Overview
- The aroma of cumin is particularly developed by lightly roasting the seeds.
- The popular kitchen spice is mainly used for oriental dishes.
- Compared to caraway with its mild taste, cumin tastes spicy and intense.
- Cumin is mostly used as a spice, its use as a medicinal plant is of secondary importance nowadays. In the past, its medicinal properties were better known.
- Cuminaldehyde is the most important component of caraway oil and has the most medicinal significance.
- Consuming cumin (seeds and oil) and drinking cumin tea is an effective way to treat digestive problems.
- Cumin also has other healthy effects, such as helping to reduce weight, fight free radicals, and reduce inflammation and pain.
Cumin seeds – ingredients
The seeds of cumin provide essential oil, protein, carbohydrates, unsaturated fatty acids, vitamins A, E and C as well as B vitamins. They also contain many minerals and trace elements, such as sodium, potassium, calcium, magnesium, iron, zinc and manganese. They also contain fiber.
The essential oil contains cuminaldehyde and cumin alcohol, as well as terpinene, pinene, cymene, phellandrene, flavonoids and other components. Cuminaldehyde is the biologically active and therefore most important component of the oil, which has the most medical significance.
Cumin – Effects
The essential oil and mainly the cuminaldehyde contained in cumin helps with digestive problems. Eating cumin stimulates the production of digestive secretions such as bile and gastric juice, boosts the metabolism and has an antispasmodic effect. The digestive effects help with things like: flatulence, feeling of fullness, gastrointestinal cramps, irritable stomach and gallbladder problems.
A review (2018) came to the conclusion that cumin has a high antioxidant potential. This is also mainly due to the essential oils, which also contain antioxidants. In particular, the combination of antioxidants with certain vitamins and minerals (for example zinc) present in the seeds shows a strong effect against free radicals, which can be harmful to cells and promote oxidative stress.
The review points to various studies that have shown that cumin has other health-promoting effects – particularly in diabetes, high blood pressure, the lipid metabolism disorder dyslipidemia, respiratory diseases and inflammatory diseases, as well as cancer.
According to the review, the seeds protect the nerves, digestive tract, liver and kidneys and have an additional immune-stimulating effect.
Cumin contains a wide range of minerals that are necessary for the body, making it an extremely healthy spice. Calcium is important for bones and teeth to remain stable and develop. Magnesium is important for blood vessels and the heart muscle. The body needs iron to form blood and to supply the body with oxygen. Zinc is involved in numerous metabolic processes.
Another effect that is also attributed to the essential oil includes antimicrobial effects, for example against fungi and bacteria, which can also be the reason for spoiled or contaminated food.
Cumin is also said to help with menstrual cramps and other pains such as headaches or toothaches. In the latter case, the seeds can simply be chewed to provide relief.
Cumin is an aromatic and widely used kitchen spice. Its use as a medicinal plant is less well known – although the seeds and the essential oil of the plant offer a variety of health-promoting effects. (Image: umesh-soni/unsplash/own editing heilpraxis.de)
Does cumin reduce body weight?
There is evidence that cumin can help lower blood sugar and cholesterol levels and studies have shown that cumin has effects on reducing body weight.
A study from Iran published in 2014 examined these effects in more detail in a clinical study on overweight women. The results showed that cumin powder reduced the accumulation of cholesterol, lowered harmful LDL cholesterol and increased harmless HDL cholesterol. The fat mass and body mass index (BMI) of the participants decreased significantly.
A randomized, double-blind, placebo-controlled clinical trial from 2015 also showed that taking cumin reduced body weight and BMI to the same extent as a drug that inhibits the absorption of dietary fats. Positive effects on insulin metabolism were also demonstrated. Following this evidence, cumin is also often recommended to reduce excess weight.
Does cumin help against osteoarthritis?
Osteoarthritis occurs when the tissue between the bone joints recedes, becomes brittle and crumbles. In extreme cases, the bones rub directly against each other. This causes severe and constant pain. Bones can also be deformed by the friction. Bone growths then form, which can grow together incorrectly. The pain then increases and the movement of the affected joints becomes increasingly restricted.
Osteoarthritis cannot be cured, but the symptoms can be reduced. Therapeutic measures include physiotherapy, muscle training, injections of hyaluronic acid, medication to relieve pain and reduce inflammation, bandages and joint-friendly sports such as swimming or cycling.
A balanced diet can also help relieve osteoarthritis. A combination of cumin, nutmeg and coriander – mixed with a little oil every day and consumed through food – can lead to a significant reduction in inflammation and pain caused by osteoarthritis through antioxidants and other ingredients.
Uses for cumin
Cumin is mostly used as a kitchen spice, but it is not to everyone's taste as it has its own distinctive flavor. The aroma is slightly bitter and intensifies when the seeds are roasted. Lemon and parsley are good for muting the flavor.
The taste is typical of oriental dishes, which often contain cumin. It is very popular as an ingredient in spicy stews, falafel, meat, vegetable and couscous dishes from North Africa, India, Iran and Arabia, and enriches them with its aroma. Here it harmonizes with coriander. In Turkey, cumin is a classic spice for marinating meat.
Cumin seeds
Ground cumin seeds are often used in many dishes such as stews and soups. This powder spreads better in the dish than the seeds themselves and ensures a consistent taste. Many people also use powder to stimulate digestion and for other healing effects, as it is easier to dose than the seeds.
Instead of seasoning your food with cumin, you can eat the roasted seeds directly after a meal to aid digestion. You should chew the seeds well, as this releases the essential oil and has the strongest effect on digestion. As a side effect, chewing the seeds helps against bad breath.
If the taste of cumin is too intense for you, you can mix the seeds with banana or honey to soften the strong taste.
Cumin tea
Cumin tea is also good for improving digestion or for losing weight. It is available ready-made in tea blends. You can also simply break open the seeds (so that the oil comes out) and let some of the seeds steep in hot water.
Cumin oil
Cumin oil is distilled from the seeds using water. It contains the ingredients in concentrated form. You can burn it as a fragrance oil, use it for massage, add it to tea or use it to season soups.
Side effects and contraindications
Anyone who is allergic to Umbelliferae should not consume cumin. Essential oils and extracts can irritate the skin and mucous membranes and are not suitable for small children or pregnant women. (Dr. Utz Anhalt)