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Cumin may appear to be just an ordinary spice, but it actually has a number of remarkable
health benefits. Here are six cumin benefits you should know about.1. May improve digestion
Cumin appears to promote digestion by increasing the activity of digestive enzymes, speeding up the digestion process, and increasing the release of bile from the gut.
In a 2013 study, published in the Middle East Journal of Digestive Diseases, researchers gave 57 patients with irritable bowel syndrome (IBS) 20 drops of cumin essential oil per day for four weeks to see if it improved symptoms. IBS is a very common digestive condition in which people often suffer from sporadic bouts of bloating, gas, diarrhea, constipation, abdominal pain, and other changes in bowel habits. The authors concluded that cumin extract might be an inexpensive and convenient option to support digestive health. And its use could significantly improve symptoms reported among people with chronic conditions like IBS.
Other studies have also shown the effectiveness of using black cumin to reduce indigestion, gastrointestinal pain, and a variety of other ailments. Cumin oil has also been used to alleviate complications following abdominal surgery. Animal studies have found that cumin seed extract supplementation could help resolve diarrhea in rats. (In case you’re wondering — I was! — the researchers induced diarrhea by feeding the poor rats castor oil, charcoal, or a compound called PGE2.)
2. May support blood sugar management
Studies also show black cumin may help manage high blood sugar, especially when used alongside oral antidiabetic drugs for diabetes control.
And a 2016 study, published in the International Journal of Molecular and Cellular Medicine, evaluated the effects of vitamin E versus cumin essential oil on HbA1C, a long-term indicator of blood sugar control among 95 patients with diabetes. Three groups took either 800 IU vitamin E, 25 mg cumin oil, or a placebo — and supplemented daily for three months. Markers of blood sugar control were measured. And it was determined that cumin had a broader and more significant positive impact on blood sugar control than vitamin E or placebo.
Another study published in 2017, assessed the effects of 50 and 100 mg doses of green cumin essential oil, given daily for eight weeks, on inflammatory markers and blood sugar among people with type 2 diabetes. The researchers found that cumin was effective in lowering fasting blood sugar, HbA1c, and insulin levels, as well as inflammatory markers among participants. The authors concluded that cumin essential oil could have applications in preventing complications among people with type 2 diabetes.
3. May help improve markers of heart health
Cumin may also improve heart health. And studies show its application lowers specific risk factors for heart disease, such as obesity and blood lipids.
In a study published in 2018, 40 people with Hashimoto’s thyroiditis — a condition associated with significantly altered blood cholesterol levels and glucose control — received either two grams of powdered black cumin seeds or a placebo daily for eight weeks. Participants who received the cumin experienced a significant reduction in weight and body mass index, LDL “bad” cholesterol levels, and serum triglycerides. The cumin group also saw a significant increase in their HDL “good” cholesterol levels after their eight weeks of supplementation.
A 2018 review and meta-analysis also concurred that cumin is a safe approach to managing blood fats and potentially improving heart health. The authors reviewed six randomized controlled trials, including 376 participants, finding that cumin supplementation was very effective in lowering total cholesterol and LDL “bad” cholesterol levels.
And a 2014 study supplemented overweight or obese women with three grams of powdered cumin twice per day for three months. This resulted in the lowering of fasting total cholesterol, triglycerides, LDL “bad” cholesterol, weight and BMI, and an increase in HDL “good” cholesterol. There was no effect in the placebo group. Three grams of powdered cumin is about a teaspoon and a half. If you got your cumin from a supermarket, that would come out to less than five cents a day for a very robust heart-healthy effect, which is a lot less than drugs with similar results and a plethora of negative side effects.
4. May promote healthy weight loss and maintenance
Some research has also been done specifically on the ability of cumin to support healthy weight loss, which can, in turn, reduce your risk for chronic disease.
One study, published in 2015, looked specifically at the effects of cumin supplementation on weight loss and metabolic profiles of people who were overweight. In this study, 78 overweight adults were divided into three groups, receiving either one cumin cyminum L. capsule, one orlistat120 capsule (a drug commonly used to inhibit absorption of dietary fat), or a placebo, three times daily for eight weeks. The authors found that cumin supplementation was just as effective as the orlistat120 medication on weight loss, BMI reduction, and improved insulin sensitivity.
Additionally, the study participants who randomly received cumin benefited without a side effect commonly experienced by orlistat takers: anal leakage. Remember, orlistat causes weight loss by inhibiting fat absorption. With nowhere to go in the body, the fat just, well, takes the express train and can cause fecal incontinence. I’ll take cumin over pooping my pants any day!
Another study by the same authors, published in the Iranian Red Crescent Medical Journal in 2016, looked at the effects of cumin combined with lime juice on weight loss and metabolic markers among 72 overweight participants. The researchers found that, after eight weeks of supplementing with 75 mg cumin, plus lime, the participants reduced their weight and BMI, as well as fasting glucose, triglycerides, total cholesterol, and LDL “bad” cholesterol levels.
5. May have antifungal and antibacterial properties
Cumin — especially in essential oil form — also appears to have antimicrobial properties, proving beneficial to fight off bacteria and fungi. In fact, cumin has been used in India for disinfectant purposes for a long time. The germ-fighting properties in cumin may stem from the bioactive compounds cuminaldehyde, cymene, and terpenoids. Overall, cumin may have some of the most potent antimicrobial properties of any spice there is.
Test tube studies have found cumin essential oil to be effective in fighting common foodborne microbes like E. coli, S. aureus, and S. faecalis, as well as common fungi found in foods. And one lab study found that cumin lowered the drug resistance of certain bacteria. Interestingly, research shows that when heated using stovetop or microwave radiation, the antimicrobial effects of cumin increased.
What does this mean for us? Research suggests that cumin might help preserve food and destroy common germs that could be lurking in it.
6. May fight inflammation and have anticancer properties
Test tube studies show cumin essential oil may have anti-inflammatory effects. And some studies show the ability of cumin extract to suppress tumor growth, reduce tumor presence, and slow the progression of cancer. A 1992 study published in Food and Chemical Toxicology found that, out of nine popular spices and herbs, cumin and basil had the most anticancer properties.
Research shows that Black cumin, or Nigella sativa, seed extract has anticancer properties in both test tube and in vivo studies. One of the most potent compounds in black cumin is thymoquinone, which research shows has anti-inflammatory and anticancer properties. Some studies have suggested that the thymoquinone in black cumin actually interrupts inflammatory processes in the body and may help prevent cancer. The evidence is so strong, in fact, that many researchers have suggested the use of black cumin extract in the treatment of cancer, either alone or in combination with common chemotherapy drugs.
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