Health Benefits of Nutmeg

Nutmeg (Myristica fragrans Houtt.) is a spice that comes from a tropical evergreen tree native to Indonesia. It's been used as a spice since the Middle Ages and is a key ingredient in popular recipes like pumpkin pie, eggnog, and beef stew. In addition to its culinary uses, nutmeg has medicinal properties. It has been used as a complementary treatment for digestive and respiratory conditions.

Although there aren't many studies on how nutmeg affects human health, it's known to contain compounds that support overall well-being. These include phenolic compounds and plant pigments, which have antioxidant and anti-inflammatory effects, helping to reduce inflammation and protect your body from cell damage.

May Reduce Inflammation

Nutmeg is packed with compounds that act as antioxidants and have anti-inflammatory effects. Antioxidants help protect your cells from damage by neutralizing free radicals—unstable molecules that can harm the cells in your body. Too many free radicals and not enough antioxidants can lead to cellular damage. This can increase your risk of several health conditions, including heart disease and certain cancers.

Nutmeg contains antioxidants like flavonoids, cyanidins, and caffeic acid, which may help protect cells from damage. While studies in humans are limited, some animal research suggests that nutmeg can boost the body's antioxidant defenses. It may also help prevent damage caused by oxidative stress, which occurs when there is an imbalance between free radicals and your body's antioxidant defenses. For example, nutmeg has been shown to protect rats from liver damage and increase antioxidant enzyme levels in zebrafish.

Nutmeg also has anti-inflammatory effects. In a 2016 study on rats, nutmeg oil reduced joint swelling, inflammation, and pain. Researchers believe it works by blocking enzymes that cause inflammation, like cyclooxygenase-2 (COX-2).

Because nutmeg has these antioxidant and anti-inflammatory properties, it may help people with inflammation-related diseases, such as rheumatoid arthritis (RA). It may also protect against cell damage. However, more research is needed to confirm these benefits in humans.

May Lower Blood Sugar and Cholesterol

Although it's unclear if nutmeg has the same effects in humans, animal studies suggest it might help lower blood sugar and cholesterol. Researchers have found that nutmeg contains about 25 compounds that could help control blood sugar by improving the function of your beta cells. Beta cells live in your pancreas and help your body release insulin, the hormone that regulates your blood sugar.

In one study, diabetic rats treated with nutmeg extract for 28 days had lower blood sugar levels and better pancreatic function. Other animal studies have shown that nutmeg may improve heart health by lowering cholesterol. For example, one study found that nutmeg reduced total cholesterol, triglycerides, and "bad" LDL cholesterol while raising "good" HDL cholesterol.

Although these findings are encouraging, there's no proof yet that nutmeg will have the same effects on blood sugar and cholesterol in humans.

Culinary Uses

Nutmeg is one of two spices that come from the Myristica fragrans tree. Nutmeg is the tree's seed and has a warm, nutty flavor. Mace is the dried membrane surrounding the nutmeg seed and has a less intense, sweeter, more peppery flavor.

Nutmeg has been a culinary spice for hundreds of years and is an important ingredient in several cuisines. For example, nutmeg is a component of jerk seasoning and the North African spice blend "ras el hanout." It's also used in sweet and savory dishes and sauces such as béchamel, one of French cuisine's mother sauces. 

You can find nutmeg in curries, stews, meat dishes, and baked goods like pumpkin pie. It's also popular in cocktails, ciders, and sweetened coffee beverages.

Nutmeg comes in ground form and as whole seeds. Freshly ground or grated nutmeg has a much more intense flavor than pre-ground nutmeg, as whole nutmeg seeds retain their flavor better than ground nutmeg. Pre-ground nutmeg is more convenient for baking or recipes requiring large amounts of spice, while freshly ground or grated nutmeg is commonly used to add a kick of flavor to cocktails and finished dishes.

Risks of Nutmeg

Nutmeg is safe when consumed in small amounts. However, some people eat large amounts of nutmeg and use it as a recreational drug. This practice can lead to dangerous side effects. When taken in doses exceeding 5 grams, nutmeg can cause hallucinations and mood changes. These psychoactive effects are due to compounds found in nutmeg, including myristicin and safrole.

High doses of nutmeg can also cause serious symptoms such as hypertension (high blood pressure), fast heart rate, vomiting, delusions, auditory and visual hallucinations, and severe agitation.

There have been multiple reports of nutmeg toxicity, most of which are due to purposeful ingestion by people using nutmeg for its psychoactive properties. There have also been two reported deaths due to nutmeg intoxication. These cases were related to eating large doses of nutmeg. Consuming small amounts of nutmeg typically used in foods and drinks is generally considered safe.

Tips for Consuming Nutmeg

Nutmeg makes a delicious addition to sweet and savory dishes. It can be used alone but is usually used alongside other spices including cinnamon, cardamom, and cloves. 

If you're using whole nutmeg, use a microplane or grater to zest fresh nutmeg onto your favorite dishes. Freshly grated nutmeg is typically more powerful than pre-ground nutmeg and can easily overpower a dish when used in larger amounts. Here are a few ways to incorporate nutmeg into your diet:

• Add a dash of nutmeg to hot chocolate, lattes, eggnog, and cider for a warm and nutty flavor
• Use nutmeg in meat and chicken dishes to add depth to your recipes
• Grate fresh nutmeg on finished dishes like mashed potatoes, french toast, pasta, soups, oatmeal, and fruit salad
• Combine nutmeg with other spices, such as cinnamon and cloves, in baked goods like pies, cakes, and muffins
• Make a béchamel sauce with butter, flour, milk, and freshly grated nutmeg. This classic French sauce is used for soups, macaroni and cheese, and other creamy dishes

Keep nutmeg in an airtight container away from moisture and heat. Ground nutmeg can last up to four years when stored properly

A Quick Review

Nutmeg is a popular spice in sweet and savory recipes like pies, soups, and meat dishes. Though human research on its health effects is limited, animal studies suggest that nutmeg consumption can boost antioxidant status, protect against cellular damage, and improve blood sugar and blood lipid levels.

Nutmeg is safe to consume in normal doses used in cooking. However, excessive consumption should be avoided as ingesting large amounts of nutmeg can be toxic and lead to dangerous side effects.