10 Health Benefits of Cardamom, Backed by Science

     Cardamom is a spice with an intense, slightly sweet flavor that some people   compare to mint.

It originated in India but is available worldwide today and used in both sweet and savory recipes.

The seeds, oils and extracts of cardamom are thought to have impressive medicinal properties and have been used in traditional medicine for centuries .

Here are 10 health benefits of cardamom, backed by science.

1. Antioxidant and Diuretic Properties May Lower Blood Pressur 

                                                                                                                        Cardamom may be helpful people with high blood pressure.

The promising results of this study may be related to the high levels of antioxidants in cardamom. In fact, the participants’ antioxidant status had increased by 90% by the end of the study. Antioxidants have been linked to lower blood pressure .

Researchers also suspect that the spice may lower blood pressure due to its diuretic effect, meaning it can promote urination to remove water that builds up in your body, for example around your heart.

Cardamom extract has been shown to increase urination and decrease blood pressure in rats .

SUMMARYCardamom may help lower blood pressure, most likely due to its antioxidant and diuretic properties.

2. May Contain Cancer-Fighting Compounds

The compounds in cardamom may help fight cancer cells.

Studies in mice have shown that cardamom powder can increase the activity of certain enzymes that help fight cancer.

The spice may also enhance the ability of natural killer cells to attack tumors .

In one study, researchers exposed two groups of mice to a compound that causes skin cancer and fed one group 500 mg of ground cardamom per kg (227 mg per pound) of weight per day .

After 12 weeks, only 29% of the group who ate the cardamom developed cancer, compared to over 90% of the control group .

Research on human cancer cells and cardamom indicate similar results. One study showed that a certain compound in the spice stopped oral cancer cells in test tubes from multiplying .

Even though the results are promising, these studies have only been conducted on mice or in test tubes. Human research is needed before stronger claims can be made.

SUMMARYCertain compounds in cardamom may fight cancer and stop the growth of tumors in mice and test tubes. Human research is needed to validate if these results apply to humans as well.

3. May Protect from Chronic Diseases Thanks to Anti-Inflammatory Effects

Cardamom is rich in compounds that may fight inflammation.

Inflammation occurs when your body is exposed to foreign substances. Acute inflammation is necessary and beneficial, but long-term inflammation can lead to chronic diseases 

Antioxidants, found in abundance in cardamom, protect cells from damage and stop inflammation from occurring 

One study found that cardamom extract in doses of 50–100 mg per kg (23–46 mg per pound) of body weight was effective in inhibiting at least four different inflammatory compounds in rats 

Another study in rats showed that eating cardamom powder decreased liver inflammation induced by eating a diet high in carbs and fat .

Though there are not as many studies on the anti-inflammatory effects of cardamom in humans, research shows that supplements may increase antioxidant status by up to 90% .

SUMMARYThe antioxidant compounds in cardamom may help protect cells from damage and slow down and prevent inflammation in your body.

4. May Help with Digestive Problems, Including Ulcers

Cardamom has been used for thousands of years to help with digestion.

It’s often mixed with other medicinal spices to relieve discomfort, nausea and vomiting .

The most researched property of cardamom, as it pertains to relieving stomach issues, is its possible ability to heal ulcers.

In one study, rats were fed extracts of cardamom, turmeric and sembung leaf in hot water before being exposed to high doses of aspirin to induce stomach ulcers. These rats developed fewer ulcers compared to rats that only received aspirin.

A similar study in rats found that cardamom extract alone could completely prevent or reduce the size of gastric ulcers by at least 50%.

In fact, at doses of 12.5 mg per kg (5.7 mg per pound) of body weight, cardamom extract was more effective than a common anti-ulcer medication .

Test-tube research also suggests that cardamom may protect against Helicobacter pylori, a bacteria linked to the development of most stomach ulcer issues .

More research is needed to know if the spice would have the same effect against ulcers in humans.

SUMMARYCardamom may protect against digestive issues and has been shown to reduce the number and size of stomach ulcers in rats.

5. May Treat Bad Breath and Prevent Cavities

The use of cardamom to treat bad breath and improve oral health is an ancient remedy.

In some cultures, it’s common to freshen your breath by eating entire cardamom pods after a meal .

Even the chewing gum manufacturer Wrigley uses the spice in one of its products.

The reason why cardamom can lead to minty fresh breath may have to do with its ability to fight common mouth bacteria .

One study found that cardamom extracts were effective in fighting five bacteria that can cause dental cavities. In some test-tube cases, the extracts prevented the growth of the bacteria by up to 0.82 inches (2.08 cm) .

Additional research shows that cardamom extract can reduce the number of bacteria in saliva samples by 54% .

However, all of these studies have been conducted in test tubes, making it unclear how the results may apply to humans.

SUMMARYCardamom is often used to treat bad breath and is a component of some chewing gums. This is because cardamom might be able to kill common mouth bacteria and prevent cavities.

6. May Have Antibacterial Effects and Treat Infections

Cardamom also has antibacterial effects outside of the mouth and may treat infections.

Research shows that cardamom extracts and essential oils have compounds that fight several common strains of bacteria .

One test-tube study examined the impact of these extracts on drug-resistant strains of Candida, a yeast that can cause fungal infections. The extracts were able to inhibit the growth of some strains by 0.39–0.59 inches (0.99–1.49 cm) .

Additional test-tube research found that essential oils and extracts of cardamom were just as, and sometimes more effective than standard drugs against E. coli and Staphylococcus, bacteria that can cause food poisoning .

Test-tube studies have also shown that cardamom essential oils fight the bacteria Salmonellathat leads to food poisoning and Campylobacter that contributes to stomach inflammation .

Existing studies on the antibacterial effects of cardamom have only looked at isolated strains of bacteria in labs. Therefore, the evidence is currently not strong enough to make claims that the spice would have the same effect in humans.

SUMMARYThe essential oils and extracts of cardamom may be effective against a variety of bacterial strains that contribute to fungal infections, food poisoning and stomach issues. However, research has only been conducted in test tubes and not in humans.

7. May Improve Breathing and Oxygen Use

Compounds in cardamom may help increase airflow to your lungs and improve breathing.

When used in aromatherapy, cardamom can provide an invigorating odor that enhances your body’s ability to use oxygen during exercise .

One study asked a group of participants to inhale cardamom essential oil for one minute before walking on a treadmill for 15-minute intervals. This group had a significantly higher oxygen uptake compared to the control group .

Another way that cardamom may improve breathing and oxygen use is by relaxing your airway. This may be particularly helpful for treating asthma.

A study in rats and rabbits found that injections of cardamom extract could relax the throat air passage. If the extract has a similar effect in people with asthma, it may prevent their inflamed airways from restricting and improve their breathing .

SUMMARYCardamom may improve breathing by stimulating better oxygen uptake and relaxing air passage to the lungs in humans and animals.

8. May Lower Blood Sugar Levels

When taken in powder form, cardamom may lower blood sugar.

One study found that feeding rats a high-fat, high-carb (HFHC) diet caused their blood sugar levels to remain elevated longer than if they were fed a normal diet .

When rats on the HFHC diet were given cardamom powder, their blood sugar did not stay elevated for longer than the blood sugar of rats on a normal diet .

However, the powder may not have the same effect in humans with type 2 diabetes.

In a study in over 200 adults with this condition, participants were divided into groups that took only black tea or black tea with three grams of either cinnamon, cardamom or ginger every day for eight weeks .

The results showed that cinnamon, but not cardamom or ginger, improved blood sugar control .

In order to better understand the effect of cardamom on blood sugar in humans, more studies are needed.

SUMMARYA study on rats suggests that cardamom may help decrease high blood sugar levels, but more high-quality human studies are needed.

9. Other Potential Health Benefits of Cardamom

In addition to the aforementioned health benefits, cardamom may be good for your health in other ways as well.

Studies in rats have found that the high antioxidant levels in the spice may prevent both liver enlargement, anxiety and even aid weight loss:

• Liver protection: Cardamom extract may decrease elevated liver enzymes, triglyceride and cholesterol levels. They may also prevent liver enlargement and liver weight, which reduces the risk of fatty liver disease .
• Anxiety: One rat study suggests that cardamom extract may prevent anxious behaviors. This may be because low blood levels of antioxidants have been linked to the development of anxiety and other mood disorders .
• Weight loss: A study in 80 overweight and obese prediabetic women found a link between cardamom and slightly reduced waist circumference. However, rat studies on weight loss and the spice have not found significant results 

The number of studies on the link between cardamom and these potential benefits is limited and mostly done on animals.

Furthermore, the reasons why the spice may help improve liver health, anxiety and weight are unclear.

SUMMARY: A limited number of studies suggests that cardamom supplements may decrease waist circumference and prevent anxious behaviors and fatty liver. The reasons behind these effects are unclear but may have to do with the spice’s high antioxidant content.

10. Safe for Most People and Widely Available

Cardamom is generally safe for most people.

The most common way to use cardamom is in cooking or baking. It’s very versatile and often added to Indian curries and stews, as well as gingerbread cookies, bread and other baked goods.

The use of cardamom supplements, extracts and essential oils is likely to become more common in light of the promising results of research on its medicinal uses.

However, there is currently no recommended dose for the spice since most studies have been on animals. The use of supplements should be monitored by a health professional.

Furthermore, cardamom supplements may not be suitable for children and women who are pregnant or breastfeeding.

Most supplements recommend 500 mg of cardamom powder or extract once or twice a day.

The FDA does not regulate supplements, so be sure to choose brands that have been tested by a third party if you’re encouraged to try cardamom supplements by a healthcare provider.

If you’re interested in trying cardamom, remember that adding the spice to your foods may be the safest way.

SUMMARYUsing cardamom in cooking is safe for most people. Cardamom supplements and extracts have not been thoroughly researched and should only be taken under the guidance of a healthcare provider.

The Bottom Line

Cardamom is an ancient remedy that may have many medicinal properties.

It may lower blood pressure, improve breathing and aid weight loss.

What’s more, animal and test-tube studies show that cardamom may help fight tumors, improve anxiety, fight bacteria and protect your liver, though the evidence in these cases is less strong.

However, little or no human research exists for a number of the health claims associated with the spice. More studies are needed to show if or how the results of preliminary research apply to humans.

Nevertheless, adding cardamom to your cooking may be a safe and effective way to improve your health.

Cardamom extracts and supplements may also provide benefits but should be taken with caution and under the supervision of a doctor.

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White Vinegar: Ingredients, Uses and Benefits

• Ingredients
•    Culinary Uses  
• Health Benefits 
• Household Uses   
• Dangers  
• Bottom Line
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•  White vinegar, sometimes called distilled or spirit vinegar, has been a mainstay in households worldwide for thousands of years. It's easy to understand why.

This versatile liquid presents a treasure trove of uses for cleaning, gardening and cooking. It even has medicinal applications, too.

This article discusses some of the most popular applications for white vinegar and the safest, most effective ways to use it in your home

What Is It and How Is It Made?

Standard white vinegar is a clear solution generally containing 4–7% acetic acid and 93–96% water (1).

Some types of white vinegar can contain up to 20% acetic acid, but these are strictly for agricultural or cleaning purposes and not intended for human consumption.

Historically, white vinegar has been produced from the fermentation of foods such as sugar beets, potatoes, molasses or milk whey. Usually, the specific recipe depended on which food item was most readily available in a particular region (1).

Today, most white vinegar is made from the fermentation of grain alcohol (ethanol). This kind of alcohol doesn’t naturally contain many nutrients, so other ingredients such as yeast or phosphates may be added to kickstart the bacterial fermentation process.

SUMMARYWhite vinegar is a solution typically consisting of 4–7% acetic acid and 93–96% water, though types with higher acetic acid content are available for agricultural or cleaning purposes. It’s most commonly made via the fermentation of grain alcohol.

Culinary Staple in Your Kitchen

The many possible culinary applications for white vinegar make it an easy sell as a kitchen staple.

It has a stronger and somewhat harsher flavor than other types of drinkable vinegar, so you probably wouldn’t want to drink it by itself. However, it can be a very practical ingredient to have on hand as part of a recipe.

Some of the most popular uses for white vinegar in the kitchen are:

• Pickles: When paired with pickling spices and water, white vinegar makes a great base for crafting a wide array of quick pickles, including vegetables, fruits and eggs.
• Salads: A splash of white vinegar can brighten up the flavor of some types of traditional and composed salads. Always start with a small amount and conduct a taste test before adding more — it’s easy to go overboard and ruin the dish!
• Marinades and sauces: White vinegar gives an extra zing of flavor to marinades and sauces. In marinades, the acid in the vinegar also functions as a tenderizing agent for meats, seafood and vegetables.
• Baking: White vinegar can be used alongside baking soda as a leavening agent for baked goods. The acidic vinegar reacts with the alkaline baking soda and releases carbon dioxide gas that helps baked goods rise.
• Cheesemaking: Some cheeses can be crafted from milk and white vinegar. When added to milk, acidic vinegar alters the milk proteins, allowing the curds and whey to separate. The result is a mild, soft cheese.

SUMMARYWhite vinegar’s culinary applications include pickling, baking, marinades and cheesemaking. The flavor is strong, so start with small amounts if you’re using it for the first time.

Offers Impressive Health Benefits

White vinegar may also yield positive health effects that reach far beyond adding flavor to your favorite recipes.

Vinegar has been used medicinally for thousands of years. Most modern research on its health benefits focuses on the acetic acid component of the vinegar.

Because many types of vinegar contain acetic acid, the potential health benefits are not necessarily exclusive to white vinegar.

Some of the possible health benefits of vinegar include:

• Blood sugar control: Some human studies have found that ingesting vinegar may reduce both blood sugar and insulin levels after a meal (2, 3).
• Weight management: Some studies indicate that consuming vinegar may increase fullness by slowing the rate at which the stomach empties, possibly leading to reduced calorie intake and subsequent weight loss (4).
• Reduced cholesterol: Animal studies have shown reduced cholesterol in mice given vinegar. Ultimately, more research is needed to determine a cause-and-effect relationship between vinegar and cholesterol (5).
• Antimicrobial: Because of its antimicrobial properties, vinegar may be useful for treating physical ailments including nail fungus, warts and ear infections. It’s also an effective topical treatment for skin infections and burns (6, 7, 8).

SUMMARYWhite vinegar may have significant health benefits due to its acetic acid content, including blood sugar control, weight management, reduced cholesterol and antimicrobial properties.

Can Augment Household Chores

White vinegar has a variety of practical household applications, none of which have to do with food.

Because white vinegar has antimicrobial properties, it’s a useful disinfectant and cleaner for a myriad of surfaces and appliances.

What’s more, it’s significantly cheaper than other commercially available household cleaning agents.

Items easily cleaned with white vinegar include:

• Countertops
• Showers and bathtubs
• Toilets
• Floors
• Dishes
• Windows and mirrors
• Coffeemakers
• Laundry (as stain removal)

White vinegar also has gardening applications. It may be used for killing weeds and can help cut flowers stay fresh longer.

When used for home cleaning projects, a 50/50 ratio of vinegar to water is best. For weed removal, use full-strength vinegar.

SUMMARYWhite vinegar can be an effective cleaning tool for multiple household surfaces. It can also be used to control weeds in your garden or help cut flowers stay fresh.

A Word of Caution

Although white vinegar is generally safe, too much of a good thing could prove harmful.

Consumption of too much vinegar may exacerbate symptoms of inflammatory conditions in the upper gastrointestinal (GI) tract such as heartburn or indigestion.

Excessive consumption of acidic foods such as vinegar can contribute to degradation of tooth enamel. Some research indicates that white vinegar may be more damaging to your teeth than other types of vinegar (9).

Additionally, some research suggests a potential for adverse effects when certain blood sugar and heart medications are supplemented with vinegar. These may include low blood sugar or low potassium levels (4).

Always consult your doctor before making any drastic changes to your diet or supplement regimen.

The Bottom Line

White vinegar typically consists of 4–7% acetic acid and 93–96% water.

It can be used for cooking, baking, cleaning and weed control and may aid weight loss and lower blood sugar and cholesterol.

Consumption is safe in moderation but could be dangerous in excess amounts or alongside certain medications.

If you keep a bottle of white vinegar in your pantry, chances are it’ll come in handy in more ways than one.

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The Sugar-Free, Wheat-Free Diet

People are different. What works for one person may not work for the next.

Low-carb diets have received lots of praise in the past, and many people believe them to be a potential solution to some of the world's biggest health problems.

However, the truth is that low-carb isn't for everyone.

Some people don't want to eat low-carb, others don't feel good doing it or simply don't need it.

Also, those who are physically active and do a lot of anaerobic work like sprinting or lifting weights need more carbs in their diet to function optimally.

This article presents a healthy alternative to low-carb diets.

The Context of Carbohydrates

Carbohydrates are a controversial macronutrient.

Some say it’s an essential part of the diet, critical for the brain and should make up more than half of your calorie intake, while others regard it as little more than poison.

As often, the truth depends on context.

People who already are obese, diabetic or show other signs of metabolic disturbances often associated with a Western diet, would probably benefit from eating a low-carb, high-fat diet.

At the very least, evidence suggests that this type of diet is more effective than the low-fat diet still frequently recommended (1, 2, 3).

However, for people without metabolic problems, who are relatively healthy and active, a low-carb diet may be entirely unnecessary.

Though removing all carbs may be necessary to reverse the metabolic dysfunction associated with metabolic syndrome and obesity, avoiding the worst carbs may be enough to prevent these problems in the first place.

SUMMARYMany people with obesity or diabetes may benefit from limiting their carb intake or following a low-carb diet. For healthy individuals, this type of diet may be entirely unnecessary.

Good Carbs, Bad Carbs

Many populations have lived healthy lives as long as they ate real, unprocessed foods, regardless of carb content.

The Okinawans and Kitavans are two examples of populations with high-carb diets and excellent health.

These people remained healthy until modern foods like sugar and refined carbs were introduced.

Several populations in Asia also consumed diets high in carbs, while maintaining exceptional health, at least compared to the average American.

This implies that it’s not the carbs per se that cause problems, but rather the bad carbs, along with the various junk foods that characterize the Western diet.

If you're healthy and active, there's no real reason for you to avoid healthier carb sources like potatoes, fruits and whole grains.

SUMMARYAvoid refined carbs like white flour and sugar. However, for healthy people, there is no compelling reason to avoid unrefined carbs from whole foods.

The Sugar-Free, Wheat-Free Diet

Many people consider sugar and refined wheat flour to be among the worst foods in the human diet.

Some of the health benefits of low-carb and paleo diets stem from the fact that they eliminate these two, along with trans fats and other unhealthy components of processed foods.

The sugar-free, wheat-free diet is comparable to a paleo diet but combined with full-fat dairy and healthier carb sources.

The focus is on quality food — choosing good sources of fat, protein and carbs.

• Rule #1: Avoid added sugars.
• Rule #2: Avoid refined wheat.
• Rule #3: Avoid trans fats.
• Rule #4: Don't drink calories (no sodas, fruit juices).
• Rule #5: Eat real, unprocessed foods.

By sticking to these rules, you automatically avoid most sources of refined carbs in your diet.

SUMMARYThe sugar-free, wheat-free diet focuses on whole foods and avoids processed foods, especially those containing added sugar, trans fat or refined wheat.

What Foods to Eat

It’s important to choose real, unprocessed foods that resemble something you might find in nature.

Just like before, you can eat meat, fish, eggs, fruits, full-fat dairy products, vegetables, nuts and seeds.

But now you can add healthy carbs into the mix:

• Tubers: Potatoes, sweet potatoes, taro, etc.
• Whole grains: Rice, oats, quinoa, etc.
• Fruits: Bananas, apples, oranges, pears, berries, etc.
• Vegetables: Broccoli, cauliflower, carrots, etc.

Though potatoes are out of the question on a low-carb diet and likely a bad choice for those who are carb sensitive, they're otherwise an excellent, highly nutritious and very filling food.

Simply avoid deep-fried potato products like french fries and chips.

SUMMARYThere are plenty of whole carb sources to choose from, including potatoes, oats, apples, oranges, berries, broccoli and carrots.

The Bottom Line

For people who are and want to stay healthy, regular exercise and avoiding most processed food is an excellent strategy.

You don’t have to follow a low-carb diet. The sugar-free, wheat-free diet, focuses on whole, real foods, which allows you to maintain your health.

It doesn't get much simpler than that.

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