Jeera or cumin, with its warm, earthy flavour is indispensable in Indian cuisine. But beyond adding flavour to your meals, the benefits of cumin extend to health too. Keep reading to learn all about cumin health benefits.
Jeera Health Benefits
Cumin seeds contain 11 grams of fibre, 18 grams of protein and 44 grams of carbohydrates per 100 grams. They are also an excellent source of iron, and a good source of potassium and calcium. Cumin is contains high amount of iron, providing almost 20% of your daily iron in one teaspoon.
Jeera has been shown to aid regular digestion and relieve symptoms of irritable bowel syndrome or IBS. Cumin is packed with bioactive compounds such as phenols, flavonoids and terpenes which offer a number of health benefits. Many of these compounds are potent antioxidants that can protect your body from free radical damage.
Studies have also shown that jeera possesses anti-diabetic properties. One study conducted even showed that cumin promoted weight loss among overweight subjects. Cumin helps increasing the release of bile from the liver which helps in digesting fats and other nutrients in your gut. A study found that consuming 3 g of cumin powder per day resulted can help lower levels of total cholesterol, lower LDL, or “bad” cholesterol, and triglycerides.
In Indian cuisines, cumin is traditionally used as a seasoning which may restrict the growth of infectious bacteria and fungi. In turn, this may reduce food-borne illnesses.
Now that you know about the various jeera benefits, here are some ideas to help you incorporate this healthy spice into your daily diet.
Although it is commonly known as a recipe for weight loss, jeera water benefits health in more ways than one. It works to fight inflammation, helps improve insulin sensitivity, helps alleviate morning sickness in pregnant women and is simply a great way to stay hydrated. To prepare jeera water, add 1 tsp jeera seeds to 2 cups water in a saucepan and boil. Now simmer for about 5 minutes and strain. Add a bit of honey or lemon, as per your preferences.
This refreshing drink is especially great on a hot summer’s day. Crush 2 tbsp roasted jeera seeds along with 1 tbsp Tata Black Salt. In a blender, put together 1 cup fresh mint leaves, ½ cup fresh coriander leaves, the juice of 1 lemon, the powdered jeera mix and ½ cup water, and give it a whiz. Transfer the paste to a jug, add cold water, mix and serve chilled. Black salt is also helps with digestion along with jeera.
This is a great quick-fix healthy vegetable side dish. Boil 4 medium potatoes until just cooked, peel, dice and set aside. In a pan, heat 2 tbsp ghee and crackle 1½ tsp jeera seeds. Sauté ginger, chillies, turmeric powder, dhania powder, jeera powder, chilli powder, hing, amchur and salt. Add some kasuri methi and sauté for a minute. Combine the mixture with a bit of water. Now add the boiled potato, toss gently, cover and cook for about 3 minutes. Garnish with fresh coriander and serve with dal and rice or rotis.
This makes for a delicious and nutritious evening snack. Prepare a dough with 1 cup wheat flour, 1 tsp jeera seeds, ½ tsp oil, and salt and water as required. Let this rest for 10 minutes before rolling out thin khakhras. On a tawa, roast these well on both sides with a bit of ghee. Now keeping the flame on low, use a folded muslin cloth to press down on the khakhras, rotating constantly and cooking well on both sides until crispy. Happy snacking!
Do you have any healthier jeera recipes to share? Tell us about them in the comment section below.
- A Survey of Plant Iron Content—A Semi-Systematic Review [NCBI]
- Spices, cumin seed [Nutrition Value]
- Enhancement of digestive enzymatic activity by cumin (Cuminum cyminum L.) and role of spent cumin as a bionutrient [Science Direct]
- Cumin Extract for Symptom Control in Patients With Irritable Bowel Syndrome: A Case Series [NCBI]
- Cumin (Cuminum Cyminum L.) From Traditional Uses to Potential Biomedical Applications [NCBI]
- Antioxidant Potential of Commercially Available Cumin (Cuminum Cyminuml Inn) in Pakistan [NCBI]
- Spices in the Management of Diabetes Mellitus [NCBI]
- 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 [NCBI]
- Effect of Cumin Powder on Body Composition and Lipid Profile in Overweight and Obese Women [NCBI]
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