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 are the best benefits from green cardamom?
1. 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).
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).
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).
4. 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.
5. 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).
6. 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).
7. 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).
Explore more: Unexpected Benefits of Chai For Weight Loss
8. 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.
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).
What is Green Cardamom used for?
Now you know what’s the benefits of this amazing spice. So now, how to fold green cardamom into everyday practice? From adding depth to everyday cooking, to flavoring sweets and drinks, to even finding a place in traditional remedies, cardamom has a lot more to offer than you might expect. Let’s take a closer look at where this little green pod really shines.
| Where it’s used | How it’s applied | Why it’s chosen |
|---|---|---|
| Everyday cooking & baking | Crack pods into rice, biryani, pilaf, korma, or sweet buns. Whisk ground cardamom into cakes, cookies, pancakes, banana bread. Add seeds to stewed fruit, custard or ice cream base. |
Delivers a warm-sweet, citrus-mint aroma that stands up to fat (ghee, cream) and heat. |
| Beverages | Masala chai. Arabic/Turkish coffee, Scandinavian “glögg”. Iced tea, golden milk, kombucha, cocktails (via infused syrup). |
The volatile oils infuse quickly, adding fragrance without clouding the drink. |
| Herbal supplementation | 400–1,000 mg capsules (≥4% volatile oil), taken 1–2× daily in small trials for BP, lipids & glucose support.* | Provides a reproducible dose when culinary amounts aren’t practical. |
| Perfumery & aromatherapy | Essential oil in spicy-oriental fragrances, men’s colognes, diffuser blends. Minor note in natural toothpastes & mouthwashes. |
Terpenes (α-terpinyl acetate, cineole, limonene) impart a warm, fresh, uplifting scent. |
| Cosmetic & spa products | Added (≤0.5%) to soaps, gels, massage oils. Paired with cinnamon/clove in candles or scrubs. |
Aromatic potency means a little goes a long way; blends well with other “chai” spices. |
| Household & cultural uses | Potpourri sachets, simmer-pots, natural air fresheners. Ritual offerings & festive sweets (Diwali laddus, Eid kahwa). |
Masks cooking odors; symbolizes hospitality & abundance in many cultures. |
Quick ways to try green cardamom today:
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Cardamom-citrus syrup: Simmer 6–8 lightly crushed pods with ½ cup sugar, ½ cup water and orange peel for 5 min; cool and strain. Splash into cold brew or drizzle over fruit salad.
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Weeknight rice hack: Toss 2 pods into the pot as your rice simmers; fish them out before serving. Instant aroma boost, zero extra work.
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Brew a quick chai tea: Organic Green 'True" Cardamom is a flavour 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 benefits from 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.
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Culinary amounts (≤ 1 tsp/day ground) are GRAS; supplements up to 3 g/day used in small trial - but run it past your GP if pregnant, on blood thinners, or gall-stone prone.
When inhaled: It is possibly safe to breathe the vapor from cardamom essential oil as aromatherapy.
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Essential oil must be diluted (≤ 0.5 %) in carrier oil; it’s a Schedule Not-Listed fragrance ingredient, not for internal use.
Keep pods in an airtight jar in a dark cupboard - Australian summers push volatile oil loss; freezer storage doubles shelf-life.
Information here is general and not a substitute for personalised medical advice.
FAQs
Green Cardamom 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 best to consult with your healthcare provider for personalized advice.
Explore more: Is Chai Tea Safe During Pregnancy & Breastfeeding?
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 check with your healthcare provider.
Can green cardamom be used for skincare at home?
Yes, green cardamom can be added to DIY skincare recipes. It helps promote healthy, radiant skin when used in masks and scrubs.
What is the best way to store green cardamom pods?
Keep them in an airtight container in a cool, dry place, away from direct sunlight. This will preserve their aroma and flavor for longer.
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'.