Health benefits of Cumin, Cuminum cyminum

By Elina Vogiatzaki

Common names of Cumin
Komyn (Afrikaans), 孜然/ Zī rán (Chinese), Cumin (French), Kimino (Greek), Kreuzkümmel (German), Comino (Spanish), जीरा/ Jeera (Hindi).

Brief history

Cumin, scientifically known as Cuminum cyminum belongs to the parsley family (Apiaceae). Seeds of cumin are commonly used as a spice in many different cuisines in the world, such as Indian, Latin American, Middle Eastern, North African, Mediterranean and many more. But be careful; it’s common to confuse them with the seeds of Carum carvi, commonly known as caraway! Although these two plants belong to the same family they are different, with different taste and health benefits.

Since the ancient times, cumin has been used extensively in India as well as by the Greeks and the Romans either as whole seeds or in ground form. It made its way into the Mexican and South American cuisine after the European colonization, brought by the Spanish and Portuguese. Cumin is also an essential part of many spice blends such as garam masala, achiote blends, adobos, curry powder, berbere and bahaarat. In Indian recipes whole seeds are used, which are called jeera while in Mexican and Middle Eastern dishes ground cumin is used as an ingredient, in different preparations such as chili, marinades, barbecue sauce, baked beans or soups.

How to grow cumin

Cumin is an annual plant, like tomato for example and, its seeds are harvested by hand. If you enjoy gardening, you can cultivate cumin and use it not only in your food, but also in your beverages or your DIY natural personal care products. However, you should know that it is better to germinate cumin in low temperatures (<20^oC), during winter, spring or autumn. The plant is quite sensitive to environmental changes as its seeds contain 10% oil, so try to keep it in a very stable environment. It also prefers dry and cool temperatures between 25^oC -30^oC and sandy loam to loamy soil with a range of pH 6.8-8.3.

Health benefits

According to the central database of food data of the United States Department of Agriculture, one teaspoon of cumin seeds (2.1g) contains:

Calories: 7.88kcal
Protein: 0.37 g
Fat: 0.47 g
Carbohydrates: 0.93 g
Calcium: 19.6 mg
Iron: 1.39 mg
Magnesium: 7.69 mg
Fiber: 0.22g
Vitamin A: 26.7IU

As you can observe, cumin seeds are naturally rich in healthy fats, protein and dietary fiber. Moreover, they contain high amounts of vitamin A, as well as some important minerals like iron, magnesium and calcium. Thus, if you are following a vegan or vegetarian diet it is important to add cumin to your dishes in order to avoid deficiencies and supplements, and acquire these important minerals naturally.

Helps to fight bacteria, fungi and herpes

There are numerous studies that show the antimicrobial potential of cumin^{1, 5, 6.}

The essential oil of C. cyminum is effective against Staphylococus aureus and can be used as a natural antibiotic against many other gram + or gram – bacteria, except Pseudomonas species1. According to an interesting study, the oil of cumin can help you protect your gut by reducing the growth of the harmful bacteria⁷. Moreover, several fungi like Candida albicans, Aspergillus niger, Bacillus subtilis but also many other, are susceptible to cumin oil. Finally, according to one study, the essential oil of Cuminum cyminum showed antiviral activities against herpes simplex virus 1 (HSV-1).

Attention: Essential oils are not recommended for internal consumption. Please consult your medical practitioner before using them!

Helps to control blood sugar

There are several studies in humans^{10, 11} and in animals^1,3 that have showed the effectiveness of cumin in patients with diabetes type 2 that were not taking insulin. In one of them, the authors showed that consumption of cumin powder capsules (500mg) daily, together with the antidiabetic drug medication Metformin for 3 months was enough to reduce blood sugar and improve the management of type II diabetes mellitus¹⁰. Consequently, adding some cumin in your diet could help you reduce your blood sugar if you are at the initial stage of type 2 diabetes or if you would like to prevent diabetes.

The safe dose of the daily consumption of cumin is 300 to 600mg per day, or 5-10 seeds¹.

Keep in mind that moderation is the safest way to include things in your diet. We always recommend to ask your doctor before adding or changing something in your diet, especially if you are suffering from a disease.

Improves digestion

Cumin seeds are traditionally used to help digestion. Science has also proven that enzymes, beneficial for the digestion, in the pancreas and intestine of rats increased after adding cumin seeds in their diet. On the top of that, the acids secreted from the bile increased with dietary cumin, which also improved digestion¹⁴. One more study in rats, showed that cumin reduced the amount of time that food remained in the gastrointestinal tract of rats by 25¹⁵. Finally, cumin consumption as a spice in the food or as hot cumin water seems to increase the absorption of nutrients such as iron and zinc. Thus, adding cumin in your diet can help you avoid digestion problems as well as iron or zinc deficiency, especially if you are following a vegan diet.

Aids in weight loss and in reducing bad cholesterol

Have you ever wondered how cumin seeds can help you in weight loss? Well, scientists have already performed 3 clinical trials in obese people^{16, 17, 18} and cumin powder seems to work well for weight loss. According to one of them¹⁷, people who consumed 3g of cumin powder per day for 8 weeks managed to reduce weight and the insulin levels in their blood stream, as well as improve their BMI. Interestingly, in another clinical trial¹⁸, obese people who combined the intake of cumin powder and lime capsules (75mg each) lost weight, improved their BMI and reduced also their bad cholesterol. On the top of that, there are some animal studies¹ that showed the beneficial effect of cumin in lowering bad cholesterol and triglycerides.

Of course, cumin is not the magic potion for reducing weight and improving your lipid content, but adding it to a healthy diet could help you reach your goals faster. Check below in the recipes, some ways that you could use cumin daily.

Other potential, but understudied health effects

Can protect your heart and reduce high blood pressure

As mentioned above consumption of cumin powder for 8 weeks helped obese people to reduce their cholesterol and triglycerides. There is one study in rats that showed also the potential of the water extract of C. cyminum to reduce hypertension and increase nitric oxide in the blood²¹. Finally, in a more recent clinical trial, 56 people with metabolic syndrome were given 75mg Cuminum cyminum essential oil thrice a day for 8 weeks. The results showed that cumin essential oil was very effective in reducing high blood pressure. Thus, although these results seem promising more research is needed to prove the exact benefits of cumin on reducing blood pressure. However, if you are suffering from high blood pressure, adding garlic and cumin to your daily diet could help you have some benefits.

Improves symptoms of IBS

There is only one scientific study from 2013, that the researchers gave 20 drops of cumin essential oil per day to 57 patients with irritable bowel syndrome (IBS) for 4 weeks. The results showed that symptoms of IBS such as abdominal pain, bloating, incomplete defecation, fecal urgency and presence of mucus discharge in stool were significantly decreased. Moreover, the stool consistency and defecation frequency were significantly improved in those patients. Although these results seem promising, more research is needed to prove the efficacy of cumin on IBS.

May help treat diarrhea

Although there are only 2 scientific studies^{21, 22} on rats that have shown the beneficial effects of cumin on diarrhea and ulcers, cumin is traditionally used in many countries like India, Indonesia, Tunisia and Iran for the treatment of diarrhea². You can check below some of these traditional uses. However, more research on humans would be very helpful to unravel the possible beneficial effects of cumin on diarrhea and ulcers, as well as the appropriate dose for its use.

Can help you prevent or treat osteoporosis

Cumin is not only a rich source of calcium but it was also tested in rats for its’ anti osteoporotic effects²³. It seems that it is better that estradiol, a common treatment for osteoporosis and can improve bone density and strength as well as reduce Ca excretion in urine. However, more research is necessary for it to be applied as a therapy on humans.

Has anticancer properties

There are 2 scientific studies in mice and one in cell lines that tested the potential health benefits of cumin for the prevention and the treatment of cancer^{4, 24, 25}. More specifically, one study showed that dietary cumin was able to inhibit the growth of stomach tumors in mice as well as activate some antioxidant enzymes⁴. In the other study, mice were also fed with cumin and it was shown that colon cancer cells were reduced²⁴. Unfortunately, these results cannot help us draw any definite conclusions about the anti-cancerous properties of cumin as a potential treatment for cancer, but for sure adding cumin in our diet could have beneficial effects for preventing cancer.

Can help you reduce inflammation and pain

In experiments mostly performed in mice, extracts of cumin or its’ essential oil seem to have anti-inflammatory properties^{1, 3, 5}. Thus, consuming cumin water or cumin tea, as well as adding cumin to your daily diet could help you reduce pain and inflammation.

Infertility

Unfortunately, there is not enough scientific data to prove that cumin is inducing infertility in humans. However, it is important to know that cumin is considered abortive in Tunisia2 and that according to some experiments in male rats it can create infertility^{26, 27}. In one of these studies, rats that consumed 100 – 200mg of cumin per day for 60 days had reduced spermatogenesis and were infertile. Thus, cumin in large doses and during long term use, may be toxic.

Take home message

Cumin is being widely used as a spice in different cuisines worldwide as well as a home remedy in several cultures since the ancient times. Some of its properties have also been well studied. It has great antimicrobial potential and it can serve as a natural antibiotic against many bacteria, fungi or even herpes. Cumin can also help you control your blood sugar, reduce weight and improve digestion. On the top of that is a very rich source of iron and calcium, extremely important nutrients when following a vegan diet or suffering from anemia or osteoporosis.

On the other hand, although cumin is traditionally used for the treatment of diarrhea or for improving symptoms of IBS, we do not have enough scientific data that confirm that. Some scientific studies have also showed that C. cyminum, could also be promising for preventing cancer, reducing inflammation and pain or protecting our heart, but more research is needed to confirm these data.

For sure, adding cumin to our food can only have positive effects for our health, but also for the taste of our dishes. Keep moderation though always in mind.

Important Note

According to science cumin does not have any known side effects. However, anything consumed in excess can have side effects. The suggested dose of cumin is 300 to 600mg per day.

People with diabetes, who are under medication, should always be cautious consuming cumin supplements, as it may affect their blood sugar levels.

According to a few studies in male mice, daily cumin consumption induced low sperm motility and infertility. Thus, it would be better to avoid consuming large amounts of cumin when trying to grow your family.

Tips and tricks

Using whole cumin seeds and grinding them right before cooking can add a stronger flavor to your dishes, instead of using cumin powder.
The fragrance of whole cumin seeds can last for about a year comparing to the ground spice which maintains its flavor and aroma for about three months. Make sure to store the whole spice in a cool, dark cupboard or even in the fridge or the freezer if you would like to maintain their flavor for a longer time.
Cumin is a very common ingredient in different masala (mixture of spices) preparations, which are commonly used to add flavor to different curries.
Roast some cumin seeds, grind them and add them on the top of your yellow lentil curries in order to add some extra flavor and health benefits to your dishes.
Crush cumin seeds together with garlic and sauté them together to add flavor to your roasted vegetables or lentil curries.

Traditional uses – Home remedies

Drinking cumin is a very common way to enjoy it and benefit from it. You can prepare it either warm as a tea or cold as a beverage and drink it either with empty stomach to lose weight or after a heavy lunch to improve digestion.

How to prepare cumin water or cumin tea

Cumin water: Grind 2 tbsp. of cumin seeds and soak them in 2 cups of water overnight. In the morning, strain the water, drink some and keep the rest in the fridge in for consuming it another day. You can add a bit of stevia or honey if you don’t like the taste, as well as lemon juice and cinnamon to improve it a bit.

Cumin tea: Grind 1 tbsp. cumin seeds and pour them in a pan together with 2 cups of water. Boil for 2-3min, strain them and drink the tea. You can also add a cinnamon stick while boiling the seeds. Otherwise, you can add cinnamon powder, some lemon juice and stevia or honey after serving it.

In India, chewing 5-6 seeds of cumin is commonly used for digestion problems.

Fun historical facts

The essential oil of cumin can inhibit very effectively the production of aflatoxins produced from several fungi^{8, 9}. Thus, it’s great as a preservative for meat, salads, fruits or boiled pulses and is used from the food companies.
In Ayuverdic medicine cumin is considered good for digestion, for treating chronic diarrhea and for reducing bloating. It is also considered an effective antispasmodic and good for promoting the assimilation of other herbs as well as for improving the function of the liver².
In the Iranian traditional medicine, cumin is also used for gynecological and respiratory disorders, and also for the treatment of toothache, diarrhea and epilepsy².
The essential oil of cumin is also used in many perfumes¹.
In America, Africa and India cumin was used for abortion or for stimulating and increasing the menstrual flow. So, pregnant women should be cautious not to consume it in high doses¹.

Recipes

Cumin is commonly used in many cuisines around the world both in vegetable and meat dishes, but also in soups, sauces and drinks. If you are interested to find different ways to use cumin, here are some ideas to help you incorporate it more in your daily diet:

Arni Kleftiko – Greek Style Lamb Wrapped in Filo
Soutzoukakia – Greek meatballs
Cumin-crusted salmon
Cumin cauliflower soup with crunchy chickpeas
Lamb sausage sandwich with cumin-mint yogurt sauce
Pollo a la plancha – Grilled cumin-lime chicken
Carrot Cumin Soup
Raita: In a bowl mix 5-6 tablespoons of plain yoghurt, ½ tsp. cumin powder, ¼ tsp. chili powder and 2 tbsp. chopped cucumbers. Add a bit of salt, mix well and use it as a dip either with for your chopped veggies and pita bread or to accompany your spicy curries and your papads.
Cumin papads – A great and healthy Indian snack made of chickpea flower.
Cumin rice – In a pan, heat 2 tbsp. olive oil, add 1 tbsp. of cumin seeds, roast them while being careful not to burn them and add 1 cup of rice. Mix well and add 1,5 cups of water. Bring to a boil and stop the fire once the rice is done.
Falafel
Hummus
Green beans
Roasted veggies
Indian curries
Jaljeera is a traditional North Indian drink served in marriages but also to improve digestion after heavy meals or as an appetizer.

References

Al-Snafi AE, The pharmacological activities of Cuminum cyminum: A review. IOSR Journal Of Pharmacy Volume 6, Issue 6 Version. 2, PP. 46-65.
Johri RK, Cuminum cyminum and Carum carvi: An update. Pharmacogn Rev. 2011 Jan-Jun; 5 (9): 63–72.
Srinivasan, Cumin (Cuminum cyminum) and black cumin (Nigella sativa) seeds: traditional uses, chemical constituents, and nutraceutical effects . Food Quality and Safety, 2018; 2, (1): 1–16.
Gagandeep, Dhanalakshmi S, Méndiz E, Rao AR, Kale RK. Chemopreventive effects of Cuminum cyminum in chemically induced forestomach and uterine cervix tumors in murine model systems. Nutr Cancer. 2003;47(2):171-80.
Allaq, A., Sidik, N., Abdul-Aziz, A., & Ahmed, I. (2020). Cumin (Cuminum cyminum L.): A review of its ethnopharmacology, phytochemistry. Biomedical Research and Therapy, 7(9), 4016-4021.

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