Nutrition alert: Here’s what a 100-gram serving of nutmeg contains

Nutmeg, that warm and aromatic spice adorning countless pumpkin pies and creamy plates of pasta, holds a secret beyond its culinary charm. Used for centuries in traditional medicine, nutmeg boasts a surprising array of potential health benefits.

From boosting digestion to calming inflammation, this versatile spice might offer more than just a flavour kick, said Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals. Whether you’re a seasoned cook or simply curious about natural remedies, this everyday ingredient could be a part of your diet and elevate your well-being.

Nutritional Profile of Nutmeg

The nutritional profile of 100 grams of raw nutmeg is as follows, according to Singhwal:

Calories: 525 kcal
Carbohydrates: 49.29 grams
Dietary Fibre: 20.8 grams
Sugars: 28.85 grams
Protein: 5.84 grams
Fat: 36.31 grams
Vitamin A
Vitamin C
Vitamin E
Vitamin K
Vitamin B-complex (including B1, B2, B3, and B6)
Calcium
Iron
Magnesium
Phosphorus
Potassium
Sodium
Zinc
Copper
Manganese

Consuming nutmeg powder on an empty stomach aids digestion, stimulates digestive enzymes, and offers antioxidant benefits. (file)

What are its health benefits?

Singhwal explained its health benefits:

Digestive Health: Nutmeg contains dietary fibre which aids in digestion, prevents constipation, and promotes regular bowel movements. It also has antimicrobial properties that can help kill harmful bacteria in the gut, improving overall digestive health.

Brain Health: Nutmeg contains compounds like myristicin and macelignan, which have neuroprotective properties and may enhance memory, concentration, and cognitive function. However, excessive consumption should be avoided as it may have hallucinogenic effects.

Pain Relief: Nutmeg has been traditionally used as a natural remedy for pain relief, including toothaches, muscle pain, and joint pain, due to its anti-inflammatory properties. It may also help alleviate menstrual cramps.

Sleep Aid: Nutmeg contains a compound called trimyristin, which has sedative properties that may help induce sleep and improve sleep quality when consumed in moderation. However, excessive consumption can lead to adverse effects.

Oral Health: Nutmeg has antibacterial properties that may help combat oral bacteria, preventing tooth decay, gum disease, and bad breath. It is commonly used in traditional oral hygiene practices.

Blood Pressure Regulation: Nutmeg contains minerals like potassium and magnesium, which are essential for maintaining normal blood pressure levels. Regular consumption of nutmeg may help regulate blood pressure and reduce the risk of hypertension.

Anti-inflammatory Effects: Nutmeg contains compounds that possess anti-inflammatory properties, which may help reduce inflammation in the body and alleviate symptoms associated with inflammatory conditions like arthritis.

Can diabetics consume nutmeg?

Singhwal said diabetics can consume nutmeg in moderation.

“While it contains natural sugars, its high fibre content may help regulate blood sugar levels and prevent spikes. However, it’s important for diabetics to monitor their blood sugar levels and be cautious of excessive consumption due to its calorie and sugar content.” she explained.

Add a pinch of nutmeg powder to your glass of milk for better sleep. (Source: Freepik)

Is it beneficial for pregnant women?

Nutmeg should be used cautiously during pregnancy, warned Singhwal. While it contains nutrients like vitamin A and iron that are beneficial for pregnant women, she said that excessive consumption may have adverse effects, including hallucinations and miscarriage. Pregnant women should consult with a healthcare professional before using nutmeg as a remedy or adding it to their diet.

Things to keep in mind

When consuming nutmeg, it’s important to be aware of potential allergies, advised Singhwal. She added that its overconsumption can lead to symptoms like nausea, dizziness, hallucinations, and even toxicity. Nutmeg also contains natural sugars and should be consumed in moderation, especially by those monitoring their sugar intake or calorie intake.

Myths and facts

Singhwal debunked some of the myths surrounding nutmeg consumption:

Myth 1: Nutmeg is safe in large doses.
Fact: While nutmeg is safe when used in culinary amounts, consuming large doses can lead to adverse effects, including hallucinations, nausea, and even toxicity.

Myth 2: Nutmeg can cure insomnia.
Fact: While nutmeg may have sedative properties that can promote sleep when consumed in moderation, it is not a cure for insomnia, and excessive consumption should be avoided.

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