Turns out, we mustn’t take jeera straight out of a store-bought packet and use it for cooking

With their warm, earthy aroma and distinctive flavour, cumin seeds, also known as jeera, are an essential addition to most Indian dishes. 

Beyond their role as a spice, they offer a multitude of health benefits as well. Cumin seeds can promote weight loss and digestion, and are rich in antioxidants, vitamins, and minerals, offering immune support, and anti-inflammatory properties. 

But, have you ever wondered if there’s a way to reap more benefits of this super ingredient? According to digital creator Haseena Bhorat, you shouldn’t simply take jeera straight out of a store-bought packet and use it for cooking. In a reel, she shares that washing and roasting the seeds before storing them is important to get rid of all the dirt and get the maximum nutritional benefits. 

“So, do you wash and roast your jeera before using it, or are you going to start now?

“A while back I posted in my stories when I was washing my jeera and I was surprised by the number of people that showed interest in it and requested I share the process in my feed. So here’s my mom washing and roasting a batch for me and honestly nothing beats the smell of roasted cumin seeds (sic),” she captioned the post.

 

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A post shared by Haseena Bhorat (@the_daily_dilemna) 

To confirm this, we spoke to Akshita Reddy, senior nutritionist at Athreya Multi Speciality Hospital Bengaluru. 

Health benefits and drawbacks of washing and roasting cumin seeds:

According to Reddy, roasting cumin seeds can enhance their flavour, making them more aromatic and adding depth to dishes. The heat from roasting may also help in breaking down certain compounds, potentially making it easier to digest for some individuals. Washing cumin seeds before roasting can help remove any impurities or residues on the seeds.

On the other hand, she adds, although washing cumin seeds is recommended, it might lead to the loss of some water-soluble nutrients if not dried properly before roasting. So, one has to be very careful because excessive roasting can degrade sensitive vitamins and antioxidants present in the seeds. 

Impact of this technique on nutritional composition

Roasting can affect the nutritional composition of cumin seeds, Reddy says, as heat processing can reduce the content of volatile oils, which are responsible for many of cumin’s health benefits, including its anti-inflammatory and antioxidant properties. “However, moderate roasting can increase the bioavailability of some compounds, making them more accessible to the body,” she recommends.

The impact on antioxidant levels varies; some antioxidants might become more concentrated as the seeds lose moisture due to roasting, while others could degrade under high heat. Overall, the changes in nutritional composition are minimal if the seeds are roasted lightly or moderately.

Although washing cumin seeds is recommended, it might lead to the loss of some water-soluble nutrients if not dried properly before roasting. (Source: Freepik)

Considerations for dietary restrictions or health conditions

Individuals with specific dietary restrictions or health conditions should consider that washing and minimal roasting can make cumin seeds easier to digest and may reduce potential irritants. 

But, Reddy suggests, for those sensitive to changes in food composition due to conditions like IBS (Irritable Bowel Syndrome) or GERD (Gastroesophageal Reflux Disease), being cautious about the extent of roasting is advisable, as heavily roasted spices might aggravate symptoms in some people.

Washing cumin seeds is generally a good practice for everyone, she admits, ensuring that any external contaminants are removed before consumption.

Best practices for preparing and using cumin seeds

Before adding jeera to your dish next time, consider following the steps as recommended by Reddy:

• Washing: Rinse cumin seeds gently under running water to remove any dust or impurities. Allow them to air dry completely or pat them dry before roasting to avoid any loss of flavour or nutritional content.
• Roasting: Lightly roast the seeds in a dry pan over low to medium heat for a few minutes until they become aromatic. This enhances their taste without significantly impacting their nutritional value. Avoid over-roasting, as it may lead to bitterness and loss of nutrients.
• Storing: Store roasted cumin seeds in an airtight container in a cool, dark place to preserve their flavour and nutritional quality. Ground cumin should be used relatively quickly, as it loses its potency faster than whole seeds.
• Culinary uses: Use roasted cumin seeds whole in dishes for added texture or grind them into powder for a more intense flavour. Roasted cumin can be sprinkled on various dishes, including soups, stews, and salads, to enhance their taste and benefit from its digestive properties.

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