The benefits and harms of nutmeg — 8 facts about the health effects

Nutmeg is a common spice made from the ground seeds of the tropical tree of the same name. It is widely used in cooking and the food industry. Essential oils based on the plant are actively used in medicine, tobacco production and perfumery products.

Due to the content of a number of antioxidants, anti-inflammatory substances, minerals and vitamins, nutmeg brings tangible health benefits. It is able to fight leading cardiovascular and malignant diseases, diabetes mellitus, bacterial infections, as well as increase libido.

How it is useful – 8 theses

Let's take a closer look at the 8 beneficial properties of nutmeg that have a scientific basis.

1. It has a rich composition

Nutmeg has a high calorie content (about 525 calories per 100 grams) and contains the following groups of nutrients:

Each of the presented substances performs a special and irreplaceable function in the body. For example, B vitamins support the work of the nervous system and metabolism, zinc has a positive effect on libido and liver function , calcium and phosphorus regulate the strength of bone structures.

2. It has an antioxidant effect

Experts from the USA claim that nutmeg is an incredibly rich source of antioxidants for our body, mainly triterpenes and phenolic compounds, ferulic and caffeic acids, cyanidins.

Numerous studies emphasize pronounced antioxidant potential of the plant.

Antioxidant substances neutralize free radicals in all tissues of the body, which can lead to damage or malignant cell degeneration.

An abundance of antioxidants or oxidative stress increases the risk of developing any chronic diseases from the cardiovascular, digestive, endocrine and central nervous systems.

The content of sufficient amounts of antioxidants in the diet reduces the risk of developing malignant tumors (even with a burdened hereditary history).

3. It has an anti-inflammatory effect

According to scientific data , chronic inflammation is a physiological but extremely dangerous process in the body.

It is chronic inflammation that predisposes to the development of hypertension, type II diabetes mellitus, and the appearance of various diseases of the musculoskeletal system.

Nutmeg contains special compounds – monoterpenes (terpineol, sabinene, pinene), which possess the ability to inhibit chronic inflammation.

Similar therapeutic effect, according to experts from Belgium, provide and some antioxidants in the composition of the plant (in particular, phenolic compounds).

Research demonstrate decrease in the concentration of all key markers of inflammation against the background of systematic consumption of nutmeg.

4. Presumably increases libido

Isolated studies in mice show that the addition of nutmeg to the diet helps to increase libido in males.

For example, scientists from India discovered that taking high doses of nutmeg (from 227 to 500 mg per kg of weight) leads to a sharp increase in libido and duration of sexual intercourse.

However, to date, the mechanism for implementing the described effect remains unclear. It is assumed that the action is associated with stimulation of the activity of the central apparatus of the nervous system, and not with an increase in blood flow to the external genitals.

The effect of the plant on the human body also remains unclear. All studies to date have been conducted on rodents.

5. Destroys harmful bacteria

Nutmeg has an antibacterial effect. Installed ( 1 , 2 ) high activity against the following pathogens:

• Streptococcus mutans;
• Aggregatibacter actinomycetemcomitance;
• Porphyromonas gingivalis;
• E. coli.

The first 3 representatives reproduce mainly in the oral cavity and cause various infectious diseases of the gums and oral mucosa.

The antimicrobial effect also allows the use of essential oils and cosmetics based on nutmeg for the treatment and prevention of inflammatory skin pathologies.

6. Improves heart and vascular health

Diseases of the cardiovascular system occupy a leading position in terms of mortality and disability in all developed countries.

One of the most common pathologies is atherosclerosis. It is caused by an increase cholesterol levels and its atherogenic fractions (LDL, TAG) and leads to the appearance of atherosclerotic plaques on the walls of arteries, partially or completely blocking the blood flow.

Experiments on rats have shown that the addition of nutmeg to the diet can reduce the content of total cholesterol in the blood, as well as TAG.

Therefore, the plant is able to prevent the development of many diseases associated with atherosclerosis: coronary heart disease and myocardial infarction, strokes, chronic cerebral ischemia.

7. Normalizes the emotional background

Nutmeg interferes with metabolic processes at the level of brain tissues. This leads to the activation of dopamine, serotonin and adrenaline production.

These hormones stimulate specific receptors, which contributes to mood improvement .

Research highlights Product ability Fight depression and various kinds of depressive disorders.

8. Reduces the concentration of glucose in the blood

Specialists from Iran revealed the ability of nutmeg extract to reduce blood sugar levels. According to scientists, the action of the plant is associated with the following mechanisms:

1. Increased insulin production. Nut increases the secretion of insulin by beta cells of the pancreas, which subsequently participates in the utilization of glucose.
2. Slowing down the absorption of carbohydrates. Abundance fiber and fats lead to inhibition of the absorption of simple and complex carbohydrates, which prevents rapid spikes in blood sugar after eating.

However, unlike other nuts, the product does not interfere with metabolism at the level of insulin receptors in peripheral tissues and does not weaken insulin resistance underlying the development of type II diabetes mellitus.

Nutmeg is recommended to be added to the nutrition system of people with diabetes mellitus (especially type I). The therapeutic effect is not associated with the production of sex hormones and is equally pronounced in both men and women.

Safety and harm

Nutmeg is a relatively safe product with a minimum of contraindications. However, in isolated situations, it can harm a person. The most common side effects are:

1. Poisoning. Is caused by the presence of myristicin and safrol – psychoactive substances in the composition. Large volumes of nutmeg (over 30 grams at a time) they cause nausea and vomiting, excessive sweating, tachycardia, low blood pressure and, most dangerously, hallucinations.
2. Dyspeptic disorders. Their appearance is caused by the abundance of proteins and dietary fibers in the composition, activating the processes of fermentation and putrefaction, leading to disorganization of the smooth muscles of the intestinal walls. Disorders manifest themselves in the form of nausea (extremely rarely – vomiting), pain in the epigastrium and lower abdomen, diarrhea, increased gas formation.
3. Allergic reactions. is usually associated with an increased sensitivity of the body to nutmeg proteins. They manifest themselves systematically and in severe form (anaphylactic shock, angioedema). In the presence of allergic pathologies in the anamnesis, the use of nuts should be abandoned.

Nutmeg, due to the presence of safrol and myristicin in the composition, should not be consumed by women during pregnancy and lactation. These substances can lead to the development of organ defects and disruption of the central nervous system in the fetus. The nut is allowed to be consumed no earlier than the age of 12.

Ways of using

Nutmeg is a versatile culinary ingredient. It goes well with any confectionery, cookies, creams and puddings, ice cream, jam and any apple dishes.

The spice serves as an excellent accompaniment to pork, beef, poultry and fish dishes.

Nuts are often added to coffee, tinctures and milk-based drinks to give a special taste and aroma.

The recommended maximum daily dose is ¼ tsp, weekly – 1 tsp. When consumed in an amount of more than 25-35 grams at a time, signs of poisoning may be observed.

Nutmeg essential oils are also widely used. They are used for cosmetic purposes (topically), as well as to improve the organoleptic characteristics of food.

Conclusion

1. Thus, nutmeg is an extremely useful spice.
2. It is able to prevent the development of malignant tumors, diseases of the cardiovascular system, improve the course of type I and II diabetes mellitus, depressive disorders, as well as increase libido and have a positive effect on the quality of sexual life.
3. Nuts can also be effective in fighting bacterial infections.
4. To prevent complications, it is necessary to carefully normalize consumption.