Health Benefits of Cardamom

Cardamom is an herb with a complex flavor profile, melding warmth, citrus, mint, and spice notes. Scientifically known as Elettaria cardamomum and part of the ginger family, cardamom is native to Indonesia, India, Pakistan, Burma, and Bangladesh.

Cardamom is a staple in Indian spice blends like garam masala and beverages like chai. In addition to adding flavor, cardamom may provide health benefits due to its anti-inflammatory and antioxidant properties.

Contains Anti-Inflammatory and Antioxidant Compounds

Cardamom contains compounds that block inflammatory effects. While inflammation helps your immune system fight potentially harmful invaders, chronic inflammation may contribute to conditions like diabetes, cancer, and neurodegenerative diseases.

Research suggests that cardamom can lower levels of inflammatory markers in your body, such as C-reactive protein (a protein produced by the liver) and interleukin-6 (a cytokine with multiple functions).

Cardamom also fights free radicals—unstable molecules created by processes like metabolism, exposure to toxins, or eating processed foods. Over time, the build-up of free radicals in your body can damage your cells and contribute to health problems.

Cardamom has antioxidant effects. This means it can help neutralize free radicals and prevent or minimize their harmful effects. Spices and herbs, in general, are known for their high levels of antioxidants.

May Reduce Blood Pressure

Blood pressure refers to the force of blood against the artery walls as it circulates throughout your body. Arteries carry blood from the heart to other parts of the body.

Your blood pressure naturally fluctuates throughout the day. However, consistently high blood pressure (hypertension) poses significant health risks. It can damage your heart, brain, kidneys, and eyes.

One way to reduce blood pressure is to eat a balanced diet low in salt. The American Heart Association and the Academy of Nutrition and Dietetics suggest adding herbs and spices—like cardamom—to enhance flavor while reducing the use of salt.

Early studies suggest cardamom may lower blood pressure by relaxing blood vessels and helping them release nitric oxide, a compound that improves circulation. However, results have varied, so more research is needed.

May Impact Lipid Profile

Lipids are fatty compounds that help your body function and build new cells. Lipids are necessary, but having too many can lead to high cholesterol, weight gain, plaque buildup in your arteries, and other complications.

Cardamom may improve cholesterol and triglyceride levels due to its antioxidant and anti-inflammatory effects. These effects have been observed in people with nonalcoholic fatty liver disease (NAFLD) and obesity. 

NAFLD is tied to metabolic syndrome—a group of conditions that increase your risk of heart disease, stroke, and diabetes. Insulin resistance, which occurs when the body can’t use insulin properly, is a common health concern in people NAFLD.

One study found that taking cardamom improved liver health, blood sugar, cholesterol, and a hormone called irisin, which helps reduce liver fat. However, other studies have shown mixed results. While cardamom lowers triglycerides, its effects on cholesterol are less clear. These results are promising, but other research shows mixed results.

May Help Manage Blood Sugar

As for blood sugar and weight management, a recent study found that cardamom helped improve insulin resistance and HbA1C (a long-term blood sugar measure). However, it had no major effect on weight, BMI, waist size, or fasting blood sugar.

Because few human studies have been done, more research is needed to understand how cardamom affects blood sugar and metabolism.

May Help With Nausea and Vomiting During Pregnancy

Nausea and vomiting are common problems during pregnancy. Clinical trials have investigated the effects of complementary medicines, including spices like cardamom, on these symptoms.

Cardamom has properties that reduce bloating and has been used in traditional medicine for stomach issues. In a 2018 study, researchers found that taking 500-milligram capsules three times a day significantly reduced nausea and vomiting during pregnancy.

This was only one study, so more research is needed to confirm these effects.

Cardamom as a Supplement

Studies typically use cardamom seed powder in doses of 1.5–3 grams daily for 1–3 months.

Cardamom supplements typically suggest a daily intake of 0.5-4 grams, with or without food. Always refer to the instructions on the product label.

When choosing a supplement, prioritize those that have undergone independent testing. Check with a healthcare provider before starting supplements. They can help determine if cardamom is right for you.

Safety and Side Effects

The United States Food and Drug Administration (FDA) classifies cardamom as “generally recognized as safe” (GRAS). The Flavor and Extract Manufacturers Association also approves it for consumption.

Very few side effects have been reported in humans for up to 3 grams of cardamom per day. People who've experienced adverse effects report minor incidents of diarrhea, constipation, nausea, mild skin inflammation, and glossitis (tongue inflammation).

Cardamom may also prevent blood clotting in lab tests, so people on blood-thinning medications should be cautious and consult their healthcare provider before regularly consuming cardamom.

If you're not sure how cardamom might impact your health, talk to your healthcare provider, especially if you have a preexisting medical condition or take prescription medications.

Tips for Consuming Cardamom

Cardamom comes in green or black pods containing aromatic seeds. Green cardamom is more common and has a floral taste, while black cardamom has a smoky, earthy flavor and is used in savory dishes.

Most stores sell cardamom in pods, seeds, or ground form. Extracts are also available, and they can be used in recipes like vanilla or almond extracts.

Cardamom adds flavor to desserts like cakes, cookies, and puddings, as well as savory dishes like curries, stews, and rice pilafs. It also enhances drinks like chai tea, coffee, and cocktails.

For a non-culinary option, consider using cardamom essential oil in aromatherapy for its relaxing scent.

A Quick Review

Cardamom is not only delicious, but it has many potential health benefits. From its versatile use in cooking to its beneficial effects on blood pressure, blood sugar, lipids, and gastrointestinal symptoms, cardamom is a valuable addition to culinary and wellness practices.

Cardamom is generally safe for use in food. However, it's best to talk to your healthcare provider if you're thinking about adding cardamom supplements to your wellness routine.