To help you try new foods this year, we will be highlighting our favorite herbs and spices to cook with every month, and providing you with a recipe to try them out.
Have you ever heard of cardamom? If you have, then you know the unique and strong flavor it provides. If you haven’t, be prepared to experience a very new flavor. It has a spicy, herby, and citrusy flavor that you won’t find anywhere else.
Nutritional Content
One Tbsp of Cardamom provides 18 calories, 4 grams of carbohydrates, 2 grams of fiber, 0 grams of fat, and 1 gram of protein. It provides a trace amount of many minerals including iron, calcium, and magnesium [i]. However, its main benefit is the amount of manganese. Manganese is a mineral that acts as an antioxidant which helps protect cells, aids in metabolism of cholesterol, carbohydrates, and amino acids, and plays a role in bone development. In fact, it is one of the main elements that compiles bone structure.
Health Benefits
In one study, patients with newly diagnosed hypertension (high blood pressure) were given 3 grams of cardamom daily over a period of time. Cardamom was associated with a significant reduction in blood pressure and an increase in antioxidant levels without any reported side effects [ii]. That little spoon of spice has a whole lot of power!
How to Use
Cardamom is most often used in Indian cooking, but can be found across the world. It can be used in sweet or savory dishes, such as in this spiced rice. When cooking with cardamom, keep in mind that a small amount goes a long way!
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References:
[i] Spices, cardamom. Retrieved from https://nutritiondata.self.com/facts/spices-and-herbs/176/2
[ii] Verma SK, Jain V, Katewa SS. (2009). Blood pressure lowering, fibrinolysis enhancing and antioxidant activities of cardamom (Elettaria cardamomum). Indian J Biochem Biophys, 46(6):503-6. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20361714
Susan started Savor Health after losing a close friend to a brain tumor and, through that experience, becoming aware of the significant unmet nutritional needs of people with cancer. Struck by the fact that her friend was told “nutrition doesn’t matter” and “eat whatever you want,” Susan read the evidence-based literature on the subject, interviewed oncologists, oncology nurses and oncology dietitians, as well as patients and caregivers, and found that, in fact, nutrition does matter in oncology. Armed with solid scientific evidence supporting the clinical and quality of life benefits of proper nutrition, Susan left Wall Street and created Savor Health, an AI-based provider of personalized and clinically appropriate nutrition solutions for cancer patients, their caregivers and health enterprises. Susan brings to Savor Health over 25 years of industry experience in healthcare and business as well as expertise in strategy, finance and management.
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Jonathan M. Kurie, M.D. Professor, Department of Thoracic/Head and Neck Medical Oncology, MD Anderson.
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