#12 Incredible Benefits of Nutmeg

Nutmeg is a spice commonly used in the preparation of various dishes and is valued for its sweet aroma. It is said to be native to Indonesia and found in the Spice Islands. It is the seed of the fruit of an evergreen tree called nutmeg.

Nutrition Facts:

Nutmeg is rich in fiber and it is also a good source of:

  • Vitamin A

  • Vitamin C

  • Vitamin E

  • Manganese

  • Magnesium

  • Copper

  • Phosphorus

  • Zinc

  • Iron

100 grams of Nutmeg contains:

  • Calories: 525

  • Fat: 36g

  • Cholesterol: 0mg

  • Sodium: 16mg

  • Potassium: 350g

  • Total Carbohydrates: 49g

  • Protein: 6g

  • Vitamin C: 5%

  • Iron: 16%

  • Vitamin B-6: 10%

  • Magnesium: 45%

  • Calcium: 18%

Health Benefits of Nutmeg:

1. Contains powerful antioxidants.

Nutmeg contains a lot of antioxidants, including plant pigments such as anthocyanins, essential oils such as phenylpropanes and terpenes, and phenolic compounds such as protocatechuic acid, ferulic acid, and caffeic acid. One animal study showed that consuming nutmeg extract prevented cellular damage in rats treated with isoproterenol, a medication known to induce severe oxidative stress. (Study)


2. Improves blood circulation.

The high mineral content of nutmeg makes it a good ingredient for regulating blood circulation and pressure. It contains calcium, iron, potassium, and manganese, all of which are essential for various functions in the body. Its stress-reducing properties help relax blood vessels while keeping the heart working efficiently.


3. Has anti-inflammatory properties.

Nutmeg is rich in anti-inflammatory compounds called monoterpenes, which contain sabinene, terpineol, and pinene. These can help reduce inflammation in the body and may help people with inflammatory diseases.


4. May benefit various health conditions

According to animal studies, nutmeg may help improve mood, strengthen blood sugar regulation, and reduce the risk of heart disease. Human studies are needed to further investigate these potential health benefits.


How to Use Nutmeg:

Whole nutmeg can be added to the dish in a Microplane or grater from freshly ground, but the spices are already ground as well.

  1. Add it to coffee, hot chocolate, tea, or warm milk

  2. Sprinkle over oatmeal or other breakfast cereals

  3. Bake with it. Nutmeg is a key ingredient in many baked goods such as lasagna

  4. Add to seasonal beverages such as eggnog, mulled cider, and mulled wine

Nutmeg is safe even in small amounts. However, even two tablespoons or five grams can cause signs of toxicity. In large amounts, symptoms may worsen, serious complications or death may occur. Cases of nutmeg poisoning usually involve either someone trying to use the spice as a recreational hallucinogen or young children who have no idea how to take it.


Bottom line:

Nutmeg is a spice found in many kitchens around the world. The warm and fragrant taste goes well with many foods and is a popular ingredient for both sweet and tasty dishes. Aside from its many culinary uses, nutmeg contains powerful anti-inflammatory plant compounds that act as antioxidants. They may improve mood, blood sugar control, and heart health, but these effects in humans need more research.


Please take note to enjoy using/taking nutmegs in small amount as large doses can cause serious side effects.

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