Science backed health benefits of Nutmeg (Myristica fragrans Houtt)

Nutmeg (Myristica fragrans Houtt) is a widely cherished spice known for its warm, nutty flavor and extensive use in both sweet and savory dishes. Beyond its culinary appeal, nutmeg boasts a rich profile of bioactive compounds that offer numerous health benefits. Recent scientific research has highlighted the spice’s potential in promoting overall health, thanks to its antioxidant, anti-inflammatory, and antimicrobial properties. This article delves into the science-backed health benefits of nutmeg, exploring its role in enhancing cognitive function, supporting heart health, improving digestion, and more. By understanding the therapeutic potential of nutmeg, we can better appreciate this ancient spice’s place in modern health and wellness.

What is Nutmeg?

Nutmeg is a spice derived from the seed of a tropical evergreen tree native to the Maluku Province of Indonesia, historically referred to as the Spice Islands. It has been valued for centuries not only for its culinary uses but also for its medicinal properties. Nutmeg contains a variety of bioactive compounds, including terpenes, fatty acids, and phenylpropanoids, which contribute to its diverse pharmacological activities such as antimicrobial, antioxidant, and anti-inflammatory effects. Despite its beneficial uses, nutmeg can be toxic in large doses, leading to symptoms like hallucinations, palpitations, and even liver damage. The essential oil of nutmeg, rich in compounds like myristicin and safrole, is used in the food and cosmetic industries for its flavoring and preservative properties. However, the potential for nutmeg abuse due to its psychoactive effects necessitates caution and further research into its safe therapeutic applications.

Nutritional Profile of Nutmeg

Nutmeg is more than just a flavorful spice; it’s a powerhouse of essential nutrients and beneficial compounds. This versatile spice, often used in both sweet and savory dishes, boasts a rich nutritional profile that includes a variety of macronutrients, vitamins, minerals, and unique phytochemicals. In this article, we’ll explore the key components that make nutmeg a valuable addition to your diet, from its fiber and healthy fats to its potent antioxidants and anti-inflammatory agents. Discover how incorporating nutmeg into your meals can contribute to your overall health and well-being.

Macronutrients and Micronutrients

Nutmeg is a nutrient-rich spice that provides a variety of essential macronutrients and micronutrients. Here is an overview of its key nutritional components per 100 grams:

• Calories: 525 kcal
• Carbohydrates: 49 g (18% DV)
• Dietary Fiber: 21 g (55% DV)
• Total Fat: 36 g (46% DV)
• Saturated Fat: 26 g (130% DV)
• Protein: 6 g (10% DV)
• Sugars: 3 g

Vitamins:

• Vitamin A: 18 µg (2% DV)
• Vitamin C: 3 mg (3% DV)
• Vitamin B6: 0.1 mg (10% DV)
• Folate (B9): 76 µg (19% DV)
• Thiamin (B1): 0.35 mg (26% DV)
• Riboflavin (B2): 0.06 mg (3% DV)
• Niacin (B3): 1.3 mg (8% DV)

Minerals:

• Calcium: 184 mg (18% DV)
• Iron: 3 mg (38% DV)
• Magnesium: 183 mg (46% DV)
• Phosphorus: 213 mg (30% DV)
• Potassium: 350 mg (7.5% DV)
• Sodium: 16 mg (1% DV)
• Zinc: 2.2 mg (20% DV)
• Copper: 1.03 mg (114% DV)
• Manganese: 2.9 mg (126% DV)

Phytochemicals

Nutmeg contains several important phytochemicals that contribute to its medicinal properties:

• Myristicin: A phenylpropane derivative known for its neurotoxic and anti-cholinergic effects. It is mainly used as an insect repellent and has shown potential in preventing liver damage and tumor formation.
• Elemicin: Found in significant quantities in nutmeg, elemicin has demonstrated antimicrobial and antioxidant properties. It has been shown to inhibit the growth of various bacteria and fungi and possesses psychotomimetic properties.
• Eugenol: A phenolic compound with anesthetic, antifungal, and anti-inflammatory properties. It is commonly used in dentistry for toothache relief and has been shown to have significant medicinal benefits.

Science backed health benefits of Nutmeg

Nutmeg, a beloved spice that has graced kitchens for centuries, is more than just a culinary delight. Recent scientific research has unveiled a treasure trove of health benefits associated with this aromatic seed, solidifying its place as a true superfood. In this listicle, we’ll delve into the science-backed advantages of incorporating nutmeg into your diet, from its potent antioxidant and anti-inflammatory properties to its potential role in supporting cognitive function and heart health. Prepare to be amazed as we uncover the remarkable ways in which this ancient spice can contribute to your overall well-being, backed by solid scientific evidence. Get ready to embrace the power of nutmeg!

1. Pain Relief for Diabetic Neuropathy

Nutmeg has been explored for its potential in alleviating pain associated with diabetic neuropathy, though the evidence remains inconclusive. Participants applied either a nutmeg extract blend or a placebo to the affected areas for four weeks. While both groups showed significant within-group improvements in pain and quality of life metrics, there were no statistically significant differences between the nutmeg-treated and placebo groups, suggesting that nutmeg did not provide additional benefits over the placebo.

What Research Says?

• Nutmeg is known for its health benefits, like easing pain. Compounds in nutmeg, like myristicin, safrole, and eugenol, help with healing. They can reduce swelling and pain, which may help with long-term pain issues such as diabetic nerve damage.
• A study looked at how nutmeg extracts applied to the skin affect pain from diabetic nerve damage. It was a careful test with 74 people with diabetes. They got either the nutmeg mix or a fake treatment without knowing which one. Both groups felt less pain and had better life quality. But after four weeks, the nutmeg group didn’t do better than the fake treatment group. This means that while nutmeg might help, we need more research to find out exactly how it works.
• Nutmeg might help with pain because it can block COX-2 and lower substance P, as seen in a study with animals feeling long-term pain. When rats with swollen joints and sensitivity to touch and heat got nutmeg oil, they felt better. This suggests nutmeg could help with the pain from diabetic nerve damage.

2. Improves Oral Health

Nutmeg has demonstrated significant potential in improving oral health due to its robust antibacterial properties. Nutmeg contains bioactive compounds such as myristicin and methyl eugenol, which are effective against oral pathogens like Streptococcus mutans, a primary bacterium responsible for dental caries. Nutmeg’s essential oil has been formulated into mouthwash preparations that exhibit strong antibacterial activity, reducing plaque and halitosis effectively. Additionally, nutmeg’s antimicrobial properties help in preventing tooth decay and cavities, making it a valuable natural ingredient in dental care products.

What Research Says?

• Nutmeg essential oil is full of active parts like sabinene, eugenol, myristicin, caryophyllene, β-myrcene, and α-pinene. These parts give it many health benefits. It can act as an antioxidant, fight microbes, reduce swelling, and may help against cancer. We get the oil from various plant parts such as the leaf, mace, seed, and kernel. Each part gives different amounts and types of oil.
• Nutmeg essential oil is full of active parts like sabinene, eugenol, myristicin, caryophyllene, β-myrcene, and α-pinene. These parts give it many health benefits. It can act as an antioxidant, fight microbes, reduce swelling, and may help against cancer. We get the oil from various plant parts such as the leaf, mace, seed, and kernel. Each part gives different amounts and types of oil.
• Nutmeg has a long history of being used to help with stomach ulcers, indigestion, and liver problems. Its essential oil is also popular for adding flavor and in cosmetics for its smell. Nutmeg oil has antimicrobial and antioxidant qualities, which makes it good for keeping food fresh in food science.

3. Antimicrobial and antioxidant functions

Nutmeg exhibits significant antimicrobial and antioxidant properties, making it a valuable natural remedy in various health applications. Ethyl acetate and ethanol extracts of nutmeg’s flesh, seed, and mace possess strong antibacterial activity against both Gram-positive and Gram-negative oral pathogens, such as Streptococcus mutans and Porphyromonas gingivalis, with the ethyl acetate extract of the flesh showing the highest inhibitory effects. Additionally, nutmeg’s essential oil, rich in compounds like myristicin, sabinene, and eugenol, has been confirmed to have broad-spectrum antimicrobial activities, including antifungal, antimalarial, and antiparasitic effects. The antioxidant potential of nutmeg is equally noteworthy, with its extracts demonstrating significant free radical scavenging activity and the ability to reduce oxidative stress, which is beneficial in preventing cellular damage and various chronic diseases.

What Research Says?

• Nutmeg has strong antimicrobial powers that work against many germs. Its essential oil and extracts can block bacterial pumps. This helps antibiotics fight better against tough bacteria like MRSA. Nutmeg seed extract in acetone is very good at killing bacteria and fungi, especially Staphylococcus aureus and Aspergillus niger. Extracts from nutmeg leaves also stop some harmful bacteria and fungi that affect plants. Myristic acid is one of the main active parts in these extracts.
• Nutmeg essential oil can fight many microbes, including bacteria like Gram-positive and Gram-negative types, and fungi like Candida albicans. Also, nutmeg extract can stop the growth of Streptococcus mutans, a bacteria that causes tooth decay.
• Nutmeg has lots of antioxidants. These help stop damage from free radicals and keep diseases away. Nutmeg oil has stuff like myristicin that fights off harmful things well. When tested, nutmeg seed extract had a lot of phenolics and was good at stopping oxidation, which includes getting rid of DPPH and protecting β-carotene.
• Nutmeg leaf extracts showed powerful antioxidant effects. The one with acetone had the most phenolics and was best at getting rid of radicals. The oil from nutmeg seeds also worked well as an antioxidant in tests. This shows it could be a good natural antioxidant.

4. Beneficial for gastrointestinal health

Nutmeg is highly beneficial for gastrointestinal health due to its carminative, digestive, and anti-inflammatory properties. The essential oils in nutmeg, such as myristicin and eugenol, help alleviate digestive issues like bloating, flatulence, and constipation by promoting the secretion of digestive enzymes and enhancing peristaltic motion in the intestines. Additionally, nutmeg has been shown to possess antimicrobial properties that combat harmful bacteria in the gut, thereby reducing the risk of infections and diarrhea. Its anti-inflammatory effects further aid in soothing the gastrointestinal tract, making it an effective natural remedy for conditions like indigestion and stomach ulcers.

What Research Says?

• Nutmeg has many active parts, like essential oils. These include myristicin, eugenol, and safrole. It also has fixed oils such as myristic acid and trimyristicin. These parts help with its healing effects, especially for stomach health.
• Nutmeg can fight off harmful microbes, which is good for gut health. Research shows that nutmeg stops the growth of bad bacteria like Helicobacter pylori, which often causes stomach issues and ulcers. Nutmeg extracts work well to lower the number of these bacteria in the stomach lining of those treated.
• Nutmeg is often used to help with gas and bloating. It boosts the digestive system by making it release more enzymes, which helps digestion. Nutmeg also calms the stomach and guts. This makes it good for dealing with upset stomachs and colic.
• Oxidative stress plays a part in many stomach problems. Nutmeg has powerful antioxidant qualities that can guard the stomach area against this damage. The antioxidants in nutmeg come from its rich supply of phenolic compounds. These compounds fight off harmful free radicals and cut down on oxidative stress.

5. Cognitive and Neurological Benefits

Nutmeg offers significant cognitive and neurological benefits, primarily attributed to its bioactive compounds such as myristicin and macelignan. These compounds have been shown to slow cognitive decline associated with neurodegenerative diseases like Alzheimer’s and dementia by inhibiting acetylcholinesterase, an enzyme that breaks down acetylcholine, thereby enhancing neurotransmission and cognitive function. Additionally, nutmeg’s neuro-protective properties help mitigate oxidative stress and neuronal damage, as evidenced by its ability to protect PC12 neuronal cells from H₂O₂-induced cell death.

What Research Says?

• A study found that nutmeg can slow down movement. Researchers looked at how breathing in nutmeg seed oil affected mice’s movement. They used different amounts of the oil. The more oil the mice breathed in, the less they moved. For example, 0.5 mL/cage of the oil cut their movement by 68.62%. Smaller doses, like 0.1 and 0.3 mL/cage, also slowed them down a lot. The study found a lot of a substance called myristicin in the mice’s blood. This might explain why the nutmeg oil had this effect.

6. Enhances cardiovascular health

Nutmeg has been shown to enhance cardiovascular health through various mechanisms. Rich in antioxidants, nutmeg helps combat oxidative stress, which is a significant factor in the development of heart disease. The essential oils in nutmeg, such as myristicin and macelignan, have been found to improve blood circulation and reduce inflammation, which are crucial for maintaining heart health. Additionally, nutmeg contains micronutrients like calcium, potassium, and magnesium, which help lower blood pressure and improve overall cardiovascular function.

What Research Says?

• Nutmeg’s essential oils are strong antioxidants. They help lower oxidative stress, which is a big cause of heart diseases. Tests like the DPPH assay show that nutmeg oil has a lot of antioxidant power.
• Research shows that nutmeg can help reduce heart damage caused by caffeine in animals. It helped fix changes in the heart’s structure and made heart tissue healthier in male Wistar rats. This means nutmeg might be good for treating heart problems.
• Nutmeg helps muscle cells take in sugar better. This can help control high blood sugar after eating and type 2 diabetes. Since diabetes raises the risk of heart diseases, this is important.

7. Shows anti-inflammatory benefits

These compounds inhibit key inflammatory pathways, including the cyclooxygenase-2 (COX-2) enzyme and the production of pro-inflammatory cytokines like tumor necrosis factor (TNF) and interleukins. Nutmeg extracts can reduce inflammation-induced pain and joint swelling in animal models by lowering the levels of COX-2 and substance P, a neurotransmitter involved in pain perception. Additionally, nutmeg’s anti-inflammatory properties have been confirmed through various in vitro assays, showing its potential to inhibit lipid peroxidation and reduce the activity of inflammatory enzymes.

What Research Says?

• Myristicin, found in nutmeg, can fight inflammation well. It stops the making of nitric oxide and other substances in cells that viruses affect, which lowers inflammation.
• Research shows that nutmeg extracts with ethanol can block the making of nitric oxide in immune cells activated by LPS. This blocking is key to lowering swelling in the body.
• Nutmeg has helped animals by lowering swelling and boosting antioxidant levels. For example, white rabbits got healthier when they had nutmeg in their diet. They had more antioxidants and less fat damage and swelling.
• Lab test shows that nutmeg extracts can fight inflammation. For instance, nutmeg’s ethanolic extract stopped the making of inflammation-related substances like TNF-α, IL-6, and IL-1β in macrophage cells treated with LPS.

8. Offers liver-protective benefits

Nutmeg extracts can mitigate liver damage by modulating the peroxisome proliferator-activated receptor alpha (PPARα) pathway, which plays a crucial role in lipid metabolism and inflammation reduction. Nutmeg’s hepato-protective effects are evident in its ability to restore healthy lipid levels and reduce oxidative stress markers like malondialdehyde (MDA) while enhancing antioxidant enzymes such as glutathione peroxidase (GSH-Px). Additionally, nutmeg has been found to lower liver enzyme levels, such as aspartate aminotransferase (AST) and alanine aminotransferase (ALT), which are indicators of liver injury. These protective effects make nutmeg a promising natural agent for managing liver health and preventing liver-related diseases.

What Research Says?

• A key ingredient in nutmeg that helps protect the liver is myristicin. Research looked at how different spices could guard the liver. Nutmeg was the strongest at protecting against liver damage caused by certain toxins in rats. The study found that myristicin was the active part. It greatly lowered the level of a harmful substance in the blood and stopped liver cell damage. This shows it may block the release of this harmful substance from certain immune cells.
• Nutmeg and its extracts help protect the liver in several ways. Myristicin, a part of nutmeg, is important because it stops TNF-alpha from being released. TNF-alpha causes inflammation and liver damage. Also, nutmeg extracts reduce the activity of genes that make fats, such as FASN and SREBP-1c. This helps lower fat buildup and swelling in the liver. This is very helpful for diseases like nonalcoholic fatty liver disease (NAFLD), where managing fat and inflammation is key.
• Nutmeg is known for protecting the liver, but it also has many other health benefits. It can act as an antioxidant, fight off microbes, reduce inflammation, and may even help prevent cancer. These effects come from its active parts like macelignan, carvacrol, β-caryophyllene, eugenol, and myristicin.

9. Lipid Metabolism and Obesity Management

Nutmeg plays a significant role in lipid metabolism and obesity management through its bioactive compounds, such as myristicin, myristic acid, and various lignans. Nutmeg extracts can down regulate lipid synthesis-related genes like fatty acid synthase (FASN) and sterol regulatory element-binding protein 1c (SREBP-1c), thereby reducing lipid accumulation in the liver. Additionally, nutmeg’s ability to activate the AMP-activated protein kinase (AMPK) pathway helps improve insulin sensitivity and glucose tolerance, which are crucial for managing obesity and metabolic disorders. Nutmeg also exhibits anti-obesity properties by inhibiting pancreatic lipase, reducing food intake, and promoting the browning of white adipose tissue (WAT) into metabolically active beige fat, which enhances energy expenditure.

What Research Says?

• Nutmeg can affect how the body handles fats. One study showed that nutmeg’s alcohol extract (AEN) could lower the activity of genes linked to fat creation, like fatty acid synthase (FASN) and sterol regulatory element-binding protein 1c (SREBP-1c). This reduces fat in liver cells. Also, AEN blocked inflammation signals such as interleukin-6 (IL-6) and tumor necrosis factor α (TNFα) in cells. These are important in controlling fat metabolism and the immune response.
• Studies show nutmeg might help manage obesity. Nutmeg extract turns on AMP-activated protein kinase (AMPK), which is important for treating conditions like obesity and type-2 diabetes. Nutmeg’s parts, like tetrahydrofuran lignans, also turn on AMPK. This has led to less weight gain in animals that got fat from their diet.
• Nutmeg may help with blood sugar control after meals. It has compounds like myristicin and licarin B that could move glucose transporter 4 (GLUT4) in muscle cells. This means nutmeg might help prevent type 2 diabetes by helping muscles use glucose.

10. Muscle Mass Preservation and Anti-Sarcopenia Effects

Nutmeg extract can stimulate the IGF1-AKT-mTOR pathway, which is crucial for muscle protein synthesis and growth, thereby preventing muscle wasting in aging populations. In aging rat models, nutmeg treatment significantly increased the weight of the soleus muscle, a type I muscle fiber, by enhancing the expression of myogenic genes such as MyoD, Pax7, and myogenin, which are essential for muscle regeneration and differentiation. Additionally, nutmeg’s inhibition of autophagy, a process that can lead to muscle degradation, further supports its role in maintaining muscle mass during aging.

What Research Says?

• Recent research shows that nutmeg extract might help keep muscle mass as we age. Scientists studied old rats and found that nutmeg extract made the soleus muscle heavier. It also boosted important muscle growth signals like MyoD, Pax7, myogenin, and MHC I. This means nutmeg could help muscles grow and repair themselves.
• Nutmeg may help save muscles because it has strong antioxidant qualities. Nutmeg oil has active parts like terpenoids, alkaloids, and phenylpropanoids. They fight oxidative stress, which can cause muscle loss and sarcopenia. Studies have shown nutmeg oil’s antioxidant power using tests such as the DPPH and ferric reducing assays.

Conclusion

Nutmeg is a remarkable spice that offers a multitude of science-backed health benefits, making it a valuable addition to any wellness regimen. From its potent antimicrobial and antioxidant properties to its potential in supporting cognitive function, cardiovascular health, and muscle preservation, nutmeg’s bioactive compounds like myristicin, eugenol, and lignans have demonstrated impressive therapeutic effects. Its ability to alleviate inflammation, protect the liver, and aid in lipid metabolism further solidifies its status as a versatile natural remedy. While caution should be exercised regarding its potential toxicity in large doses, incorporating moderate amounts of nutmeg into one’s diet or utilizing its extracts under professional guidance can unlock a wealth of health-promoting benefits, backed by scientific evidence.

ADDITIONAL RESOURCES

Here is a list of US organizations related to research on herbs and spices::

1. American Botanical Council (ABC)

The ABC is a leading nonprofit organization that provides education on the safe and effective use of herbs and medicinal plants.

2.  National Center for Complementary and Integrative Health (NCCIH)

Part of the National Institutes of Health, NCCIH conducts and supports research on diverse medical and health care systems, practices, and products that are not generally considered part of conventional medicine.

3. American Herbal Products Association (AHPA)

AHPA is a national trade association and voice of the herbal products industry, promoting the responsible commerce of herbal products.

4. Herb Research Foundation (HRF)

HRF is a nonprofit organization dedicated to researching the health benefits and safety of herbs and herbal products.

5. United Plant Savers (UpS)

UpS is focused on preserving native medicinal plants and their habitats while ensuring an abundant renewable supply of medicinal plants for generations to come.

6. American Herbal Pharmacopoeia (AHP)

AHP provides standards of identity, purity, quality, and testing for botanical ingredients.

7. Institute for Traditional Medicine (ITM)

ITM offers research and educational resources on traditional medicine practices, including the use of herbs and spices.

8. Integrative Medicine and Health Research at Mayo Clinic

This research program at Mayo Clinic focuses on the use of integrative and herbal medicine in enhancing health and treating various conditions.

9. Herbal Medicine Institute at Bastyr University

The institute conducts research on the medicinal use of herbs and offers degree programs in herbal sciences.

10. Herb Society of America (HSA)

HSA promotes the knowledge, use, and delight of herbs through educational programs, research, and sharing the experiences of its members.

Recommendations for books on “research on herbs and spices”

Here are some recommendations for books on the research of herbs and spices, along with links to where you can find them:

1. “Healing Spices: How to Use 50 Everyday and Exotic Spices to Boost Health and Beat Disease” by Bharat B. Aggarwal

This book explores the medicinal properties and health benefits of a wide variety of spices.

2. “The Encyclopedia of Healing Foods” by Michael T. Murray, Joseph Pizzorno, and Lara Pizzorno

This comprehensive guide covers the health benefits of numerous foods, including a section on herbs and spices.

3. “The Herb Book: The Complete and Authoritative Guide to More Than 500 Herbs” by John Lust

A detailed reference book on a wide range of herbs, including their uses and health benefits.

4. “Herbs & Spices: The Cook’s Reference” by Jill Norman

While focused on culinary uses, this book also delves into the medicinal properties of various herbs and spices.

5. “Medical Herbalism: The Science and Practice of Herbal Medicine” by David Hoffmann

This book combines scientific research with practical applications of herbal medicine.

FAQS

1. What are the main bioactive compounds in nutmeg responsible for its health benefits?

Nutmeg contains several bioactive compounds that contribute to its medicinal properties, including myristicin, elemicin, eugenol, lignans, and myristic acid.

2. How can nutmeg improve oral health?

Nutmeg’s essential oil and extracts exhibit potent antibacterial activity against oral pathogens like Streptococcus mutans, which can help prevent tooth decay, cavities, and other oral health issues.

3. What are the antimicrobial and antioxidant properties of nutmeg?

Nutmeg extracts and essential oils have broad-spectrum antimicrobial effects against bacteria, fungi, and parasites. They also possess strong antioxidant capabilities, scavenging free radicals and reducing oxidative stress.

4. How can nutmeg benefit gastrointestinal health?

Nutmeg’s carminative, digestive, and anti-inflammatory properties can alleviate issues like bloating, flatulence, and constipation. It also combats harmful gut bacteria, reducing the risk of infections and diarrhea.

5. What are the cognitive and neurological benefits of nutmeg?

Compounds like myristicin and macelignan in nutmeg can slow cognitive decline, enhance neurotransmission, and protect neuronal cells from oxidative damage, potentially benefiting neurodegenerative diseases.

6. How does nutmeg support cardiovascular health?

Nutmeg’s antioxidants combat oxidative stress, a significant factor in heart disease. Its essential oils improve blood circulation, reduce inflammation, and its minerals like calcium and magnesium help lower blood pressure.

7. What are the anti-inflammatory properties of nutmeg?

Nutmeg inhibits key inflammatory pathways, including COX-2 and pro-inflammatory cytokines like TNF and interleukins. It can reduce inflammation-induced pain and joint swelling.

8. How does nutmeg offer liver protection?

Nutmeg mitigates liver damage by modulating the PPAR-alpha pathway, restoring healthy lipid levels, reducing oxidative stress, and lowering liver enzyme levels like AST and ALT.

9. What is the role of nutmeg in lipid metabolism and obesity management?

Nutmeg can downregulate lipid synthesis genes, activate AMPK for improved insulin sensitivity, inhibit pancreatic lipase, and promote the browning of white adipose tissue for enhanced energy expenditure.

10. How can nutmeg help preserve muscle mass and prevent sarcopenia?

Nutmeg stimulates the IGF1-AKT-mTOR pathway for muscle protein synthesis, enhances myogenic gene expression for muscle regeneration, and inhibits autophagy-induced muscle degradation.

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