Green cardamom (Cardamomum Electoria) It is a spice from the ginger family, which is grown mainly in southern India, Guatemala and Indonesia. Small, green pods hide black seeds with an intense, citrus -splendary aroma and a slightly spicy taste. The essential oils contained in them, i.e. 1.8 -cycineol and limonen, determine the characteristic smell, and at the same time have anti -inflammatory, antioxidant and refreshing effects.
For centuries, cardamom has been a permanent element of Asia’s cuisine and medicine – from Ayurvedic infusions to Arab coffee. Contemporary research, incl. Published in Biomedicine & Pharmacotherapy Whether Phytotherapy Researchconfirm that regular consumption of cardamom can support digestion, promote blood pressure control and have a positive effect on metabolism. It is often recommended as a natural relief of bloating, nausea or bad breath. In the Middle East and Scandinavia, it is added to baking and drinks, in India it is an important ingredient in Masal Chai, and in Europe – it appears more and more often in Fusion kitchens.
It is worth remembering that it Green cardamom is considered this “real” Unlike black, which is less tested. And most importantly, it is safe in small doses, without serious side effects.
Cardamom enjoys the opinion of a spice with exceptional health -promoting properties, and contemporary studies are increasingly explaining why he is called “heart guard”. In the meta -analysis of 2020, carried out by the team from Mashhad University of Medical Sciences in Iran, demonstrated, that regular consumption of approx. 3 g of cardamom per day may reduce the level of triglycerides in the blood, bringing him closer to values considered safe.
Scientists also proved that the administration of such a dose of cardamom per day to people with mild hypertension for 12 weeks lowered systolic pressure by an average of 19 mmHg, and diastolic by 12 mmHg – the effect comparable to the effects of some hypotensive drugs. Research on animal models from 2015, published in International Journal of Molecular Sciencesthey also confirmed that the cardamom protects myocardial cells against oxidative stress after a heart attack.
However, the benefits do not end with the circulatory system. Animal experiments, conducted at the National Institute of Medical Sciences and Nutrition Salvador Zubirán in Mexico showed that cardamom can increase oxidation of fatty acids in muscles and liver and increase the metabolism rate. In a clinical trial from 2021 at Mashhad University of Medical Sciences in Iran, 16 -week -old supplementation 3 g cardamom per day in women with polycystic ovary syndrome (PCOS) lowered BMI, improved the glycemic profile and lipid management indicators. On the other hand, scientists from Florida A&M University have confirmed that cardamom extract can inhibit the development of advanced colorectal cancer.
An interesting area of research is also the influence of cardamom on the mood. Experiments at rats, at the University of Ain Shams in Egypt, showed, that cardamom oil can act anti -depressant, modulating the level of neurotransmitters and soothing symptoms caused by pharmacological stress. Although this is preliminary data from animal models, they suggest that the aroma and bioactive ingredients of cardamom can support mental balance.
Already half a flat teaspoon of cardamom a day is enough to enjoy its health benefits. Most often it is added to Turkish coffee, masala chai and herbal infusionsbut it also goes well with hot chocolate, smoothies, compotes, mulled wine and lemonade. In dry cuisine, it works as a spice for poultry, lamb and fish, as well as for basmati, curry, stew or stew rice. Baking with cardamom, such as buns, gingerbread, grinding cakes or muffins, gain a unique depth of taste. It can also be added to porridge, pancakes, yogurt with fruit, jam i chutney. It combines great with cinnamon, ginger, cloves, nutmeg, anise and vanilla.
Cardamom milk is a simple way for a daily portion of this spice: Pour half a teaspoon of freshly ground seeds with a glass of hot cow’s or vegetable milk and brew under cover for 10-15 minutes. After slightly cooling, you can sweeten the drink with honey, maple syrup and add a little vanilla or a pinch of turmeric – then you will get a warming drink with anti -inflammatory properties. Such a portion should be divided into morning and afternoon to support digestion, pressure regulation and metabolism during the day. Cardamom is safe for most people – sporadically can cause mild stomach ailments in particularly sensitive people.
Sources: Teragota.pl, Pubmed
