Green cardamom is often called the "Queen of Spices", and for good reason. This aromatic spice has been used for centuries in traditional medicine and cooking - but modern research is now proving its powerful health benefits.
In this article, we’ll explore science-backed benefits, how to use it in your diet, and any potential side effects you should know.
What makes green cardamom so special?
Green cardamom (Elettaria cardamomum) is a highly prized spice native to India and Sri Lanka, though it’s now widely cultivated in Guatemala, the world's largest producer. It belongs to the ginger family and is known for its sweet, floral, and slightly citrusy aroma.
Beyond its rich flavour, cardamom contains powerful antioxidants, essential oils, and bioactive compounds that contribute to its numerous health benefits. It has been used in Ayurvedic and Chinese medicine for centuries to aid digestion, detoxify the body, and improve respiratory health.
Now, let’s dive into the top science-backed benefits of green cardamom.
Green Cardamom Benefits
Cardamom's Health benefit
A Natural Digestive Aid
Green cardamom is well-known for its ability to support gut health. It helps stimulate the production of digestive enzymes, making it easier for your body to break down food and absorb nutrients.
Several studies have shown that cardamom can help relieve bloating, gas, and indigestion. It has also been traditionally used in Ayurvedic medicine to treat acid reflux and nausea (1). Some research even suggests that cardamom may help protect the stomach lining and reduce the risk of gastric ulcers (2)
Oral Health Booster
If you’ve ever chewed on a green cardamom pod, you know it leaves your breath smelling fresh. This is because cardamom has natural antibacterial properties that help eliminate bad breath-causing bacteria (3).
Anti-Inflammatory Properties May Reduce Chronic Pain
Chronic inflammation is linked to several health conditions, including arthritis, heart disease, and autoimmune disorders. Green cardamom contains potent anti-inflammatory compounds, including polyphenols and flavonoids, that help combat inflammation in the body (4)
In a study on individuals with metabolic syndrome, those who consumed 3 grams of cardamom daily for 8 weeks saw a significant reduction in inflammation markers. This suggests that adding cardamom to your diet may help reduce joint pain, muscle soreness, and overall inflammation (5).
Blood Sugar Balance
Some research suggests that cardamom may help regulate blood sugar levels, making it beneficial for individuals with type 2 diabetes or insulin resistance. Studies indicate that cardamom extract improves insulin sensitivity and reduces hemoglobin A1C levels, a marker of long-term blood sugar control (6).
Additionally, cardamom has been linked to improved lipid metabolism, meaning it may help manage cholesterol and triglyceride levels, which are often imbalanced in diabetics (7).
While more human studies are needed, incorporating cardamom into your diet could be a natural way to support blood sugar management.
Antidiabetic
Diabetes is often linked with abnormal lipid profiles, including elevated levels of cholesterol and triglycerides. Study suggest that cardamom may have a positive impact on lipid metabolism, potentially leading to improvements in lipid profiles (8).
Stress Buster
The aromatic compounds in cardamom have been shown to have a calming effect on the nervous system. This makes it a great spice to incorporate into your evening tea or aromatherapy routine.
In Ayurvedic medicine, cardamom has long been used to reduce stress, anxiety, and even mild depression. Some research suggests that inhaling cardamom essential oil or consuming it in warm drinks may help lower cortisol levels, the hormone responsible for stress (9).
Weight Management
Cardamom has been linked to increased fat metabolism and improved digestion, both of which play a role in healthy weight management. Some studies suggest that it may help suppress appetite, making it easier to control calorie intake.
Adding a pinch of cardamom to your tea, smoothies, or dishes may provide a gentle metabolism boost while also enhancing flavor without added sugar.
Green cardamom can aid in weight management by boosting metabolism and improving digestion. It can also suppress appetite, making it easier to control calorie intake (7).
Cancer-fighting potential
Some preliminary studies suggest cardamom’s compounds may help slow tumor growth (10).
Although more research is needed, incorporating antioxidant-rich spices like cardamom into your diet can be a great way to support overall cellular health.
See more: Health benefits of Chai
Green cardamom is a powerful spice with many health benefits. It contains antioxidant properties which can help protect the body from free radical damage. It also has digestive benefits, aiding in digestion and reducing stomach discomfort,...
The antioxidants in green cardamom combat free radicals, which are known to cause skin aging and damage. By neutralizing these harmful molecules, cardamom helps maintain youthful and radiant skin (11).
History of Green Cardamom
Origins of green cardamom
The history of green cardamom dates back thousands of years. It was first cultivated in India, and its use quickly spread to other parts of the world, including the Middle East, Africa, and Europe. Traders and explorers were captivated by its unique taste and aroma, making it a valuable commodity during ancient spice trade routes.
Cultivation and Varieties
True cardamom is primarily grown in tropical regions with the right combination of humidity, rainfall, and temperature. The plant produces small pods, each containing numerous seeds. There are two main varieties of cardamom: Malabar and Mysore. Malabar cardamom, grown in the Western Ghats of India, is known for its rich flavor, while Mysore cardamom, grown in the southwestern region of India, is prized for its superior quality and aroma.
The Aromatic Marvel
The distinct aroma of green cardamom comes from the essential oils found within cardamom seeds. These oils, such as cineole and limonene, give the spice its characteristic fragrance, which can be described as a harmonious blend of citrus, mint, and herbal notes. This aromatic profile makes it a sought-after ingredient in both culinary and medicinal applications.
What is Green Cardamom used for?
Green cardamom has been used for centuries in traditional medicine, and its medicinal properties are now being applied in modern medicine. It is being used to treat a variety of ailments, including digestive issues, respiratory problems, and even skin conditions. Additionally, green cardamom is becoming increasingly popular in the cosmetics and personal care industry, as its natural properties can be used to create products that are both effective and gentle on the skin.
Flavourful Addition to Dishes
Green cardamom's unique flavor enhances both sweet and savory dishes. It's a key ingredient in many Indian and Middle Eastern recipes, adding depth and complexity to the taste.
Aromatic Tea
Cardamom tea, often known as "chai" is a popular beverage in many cultures. It combines the soothing properties of tea with the delightful aroma and flavor of cardamom.
Green True Cardamom in Monk’s Chai
Organic Green 'True" Cardamom is a key flavor component to our specialty Monk's Chai blend, a chai brand with a focus on superior ingredients. By using high quality and organic green cardamom from Guatemala, Monk's specialty Chai guarantees a high-quality product free from synthetic pesticides. Elevate your chai experience with the exquisite flavor of green cardamom in Monk's Chai.
Are There Any Side Effects of Green Cardamom?
Cardamom is considered safe and not causes side effects or have much precautions, however, there are some notice (WebMD):
When taken by mouth: Cardamom is commonly consumed in foods. It is possibly safe when taken in the larger amounts found in medicine.
When inhaled: It is possibly safe to breathe the vapor from cardamom essential oil as aromatherapy.
If you have any underlying health conditions or are taking medication, it’s always best to consult a healthcare provider before using cardamom as a supplement..
FAQs
Is green cardamom safe for pregnant women?
Yes, when used in culinary amounts, green cardamom is generally considered safe for pregnant women. However, it's advisable to consult with a healthcare provider for personalized recommendations.
Can green cardamom help with bad breath?
Absolutely! Chewing on green cardamom pods can freshen your breath and combat bad breath effectively.
Are there any known drug interactions with green cardamom?
Green cardamom is not known to have significant drug interactions. Still, if you are taking medication, it's wise to consult your healthcare provider to rule out any potential interactions.
Can green cardamom be used for skincare at home?
Yes, green cardamom can be used in DIY skincare recipes. It helps promote healthy and radiant skin when used in masks and scrubs.
What is the best way to store green cardamom pods?
To maintain their freshness, store green cardamom pods in an airtight container in a cool, dry place away from direct sunlight. This will ensure their aroma and flavor are preserved for an extended period.
See more: Flowery Broken Orange Pekoe - Our secret for the best chai
Reference list:
(1) Vijayan KK, Madhusooodanan KJ, Radhakrishnan VV and Ravindran (2002) 'Properties and end-uses of cardamom' in Cardamom: The Genus Elettaria
(2) Ballester P, Cerdá B, Arcusa R, García-Muñoz AM, Marhuenda J and Zafrilla P (2023) 'Antioxidant Activity in Extracts from Zingiberaceae Family: Cardamom, Turmeric, and Ginger', Antioxidant Activity of Natural Products.
(3) Khan MR and Aslam S (2023) 'Cardamom Safety', in Cardamom (Elettaria cardamomum): Production, Processing and Properties.
(4) Castillo NET, Teresa-Martínez GD, Alonzo-Macías M, Téllez-Pérez C, Rodríguez-Rodríguez J, Sosa-Hernández JE, Parra-Saldívar R, Melchor-Martínez EM and Cardador-Martínez A (2023) 'Antioxidant Activity and GC-MS Profile of Cardamom (Elettaria cardamomum) Essential Oil Obtained by a Combined Extraction Method—Instant Controlled Pressure Drop Technology Coupled with Sonication', Essential Oils: Characterization, Biological Activity and Application
(5) Kazemi S, YAghooblou F, Siassi F, Foroushani AR, Ghavipour M, Koohdani F and Sotoudeh G (2017) 'Cardamom supplementation improves inflammatory and oxidative stress biomarkers in hyperlipidemic, overweight, and obese pre-diabetic women: a randomized double-blind clinical trial', Journal of the Science of Food and Agriculture.
(6) Aghasi M, Koohdani F, Qorbani M, Nasli-Esfahani E, Ghazi-Zahedi S, Khoshamal H, Keshavarz A and Sotoudeh G (2019) 'Beneficial effects of green cardamom on serum SIRT1, glycemic indices and triglyceride levels in patients with type 2 diabetes mellitus: a randomized double-blind placebo controlled clinical trial', Journal of the Science of Food and Agriculture.
(7) Asbaghi O, Eslampour E, Reiner Z, Badehnoosh B, Kolahdooz F, Moradi S, Dizaji SH and Asemi Z (2020) 'Effect of green cardamom on lipoproteins, glycemic control and anthropometric parameters: A meta-analysis of randomized clinical trials', European Society for Clinical Nutrition and Metabolism
(8) Winarsi H, Sasongko ND, Purwanto A, Nuraeni I (2014) 'Effect of cardamom leaves extract as antidiabetic, weight lost and hypocholesterolemic to alloxan-induced Sprague Dawley diabetic rats', International Food Research Journal.
(9) DPU Ayurved (2024) 'Ayurvedic Health Benefits of Cardamom'.
(10) Alqahtani Tm, Ebtisam GRE, Aloufi AS, El-Saadany SS, Almanzalawi EA, Awad A, Eldeeb GS, El-Maghraby LM (2024) 'Antibacterial and anticancer activities of cardamom volatile oil and its application in food covering', Italian Journal of Food Science.
(11) Das I, Acharya A, Berry DL, Sen S, Williams E, Permaul E, Sengupta A, Bhattacharya S and Saha T (2012) 'Antioxidative effects of the spice cardamom against non-melanoma skin cancer by modulating nuclear factor erythroid-2-related factor 2 and NF-κB signalling pathways'.