Courtesy Healthline .com
Nutmeg is a popular spice made from the seeds of Myristica fragrans, a tropical evergreen tree native to Indonesia (1Trusted Source).
It can be found in whole-seed form but is most often sold as a ground spice.
It has a warm, slightly nutty flavor and is often used in desserts and curries, as well as drinks like mulled wine and chai tea.
Although it’s more commonly used for its flavor than its health benefits, nutmeg contains an impressive array of powerful compounds that may help prevent disease and promote your overall health.
This article reviews 8 science-backed health benefits of nutmeg.
1. Contains powerful antioxidants
Though
small in size, the seeds from which nutmeg is derived are rich in plant
compounds that act as antioxidants in your body (1Trusted Source).
Antioxidants
are compounds that protect your cells from damage caused by free radicals.
These are molecules that have an unpaired electron, which makes them unstable
and reactive (2Trusted Source).
When
free radical levels become too high in your body, oxidative stress occurs. It’s
associated with the onset and progression of many chronic conditions, such as
certain cancers and heart and neurodegenerative diseases (3Trusted Source).
Antioxidants
neutralize free radicals, preventing cellular damage and keeping your free
radical levels in check.
Nutmeg
contains an abundance of antioxidants, including plant pigments like
cyanidins, essential oils, such as phenylpropanoids and
terpenes, and phenolic compounds, including protocatechuic, ferulic, and
caffeic acids (1Trusted Source).
One
animal study showed that consuming nutmeg extract prevented cellular damage in
rats treated with isoproterenol, a medication known to induce severe oxidative
stress.
Rats
that did not receive the nutmeg extract experienced significant tissue damage
and cell death as a result of the treatment. In contrast, rats that received
nutmeg extract did not experience these effects (4Trusted Source).
Test-tube
studies have also shown that nutmeg extract exhibits powerful antioxidant
effects against free radicals (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
SUMMARYNutmeg is rich in antioxidants, including phenolic
compounds, essential oils, and plant pigments, all of which help prevent
cellular damage and may protect against chronic diseases.
2. Has anti-inflammatory properties
Chronic
inflammation is linked to many adverse health conditions, such as heart
disease, diabetes, and arthritis (9Trusted Source).
Nutmeg
is rich in anti-inflammatory compounds called monoterpenes, including sabinene,
terpineol, and pinene. These may help reduce inflammation in your body and
benefit those with inflammatory conditions (1Trusted Source).
What’s
more, the wide array of antioxidants found in the spice, such as cyanidins and
phenolic compounds, also have powerful anti-inflammatory properties (1Trusted Source, 10Trusted Source).
One
study injected rats with an inflammation-producing solution and then gave some
of them nutmeg oil. Rats that consumed the oil experienced significant
reductions in inflammation, inflammation-related pain, and joint swelling (11Trusted Source).
Nutmeg
is thought to reduce inflammation by inhibiting enzymes
that promote it (11Trusted Source, 12Trusted Source).
However,
more studies are needed to investigate its anti-inflammatory effects in humans.
SUMMARYNutmeg may reduce inflammation by inhibiting certain
inflammatory enzymes. More research is needed to investigate its potential
effects in humans.
3. May boost libido
Some
animal studies show that nutmeg may enhance sex drive and performance.
In
one study, male rats that were given high doses of nutmeg extract (227 mg per
pound or 500 mg per kg of body weight) experienced significant increases in
sexual activity and sexual performance time compared to a control group (13Trusted Source).
A
similar study showed that giving male mice this same high dose of nutmeg
extract significantly increased their sexual activity compared to a control
group (14Trusted Source).
Researchers
still aren’t sure exactly how the spice enhances libido. Some surmise these
effects are due to its ability to stimulate the nervous system, along with its
high content of powerful plant compounds (13Trusted Source).
In
traditional medicine, such as the Unani system of medicine used in South Asia,
nutmeg is used to treat sexual disorders. However, research on its effects on
sexual health in humans is lacking (14Trusted Source, 15Trusted Source).
SUMMARYSome animal research suggests that high doses of
nutmeg may enhance libido and sexual performance. Nevertheless, human research
in this area is lacking.
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4. Has antibacterial properties
Nutmeg
has been shown to have antibacterial effects against potentially harmful
strains of bacteria.
Bacteria
like Streptococcus mutans and Aggregatibacter
actinomycetemcomitans can cause dental cavities and gum disease.
A
test-tube study found that nutmeg extract demonstrated powerful antibacterial
effects against these and other bacteria, including Porphyromonas
gingivalis. These bacteria are known to cause cavities and gum inflammation
(16Trusted Source).
Nutmeg
has also been found to inhibit the growth of harmful strains of E. coli bacteria,
such as O157, which can cause severe illness and even death in humans (1Trusted Source, 17Trusted Source).
While
it’s clear that nutmeg has antibacterial properties, more human studies are
needed to determine whether it can treat bacterial infections or prevent
bacteria-related oral health issues in humans.
SUMMARYTest-tube studies show that nutmeg has antibacterial
effects against potentially harmful bacteria, including E. coli and Streptococcus
mutans.
5–7. May benefit various health conditions
Although
research is limited, studies suggest that nutmeg may have the following
effects:
- May
benefit heart health. Animal studies show that taking high-dose
nutmeg supplements reduced heart disease risk factors, such as high cholesterol and high
triglyceride levels, though human research is lacking (18Trusted
Source).
- Could
boost mood. Rodent studies have found that nutmeg extract
induced significant antidepressant effects in both mice and rats. Studies
are needed to determine if nutmeg extract has the same effect in humans (19Trusted Source, 20Trusted
Source).
- May
improve blood sugar control. A study in rats showed that treatment with
high-dose nutmeg extract significantly reduced blood sugar levels and
enhanced pancreatic function (21Trusted Source).
However,
these health effects have only been tested in animals using high doses of
nutmeg extract.
Human
studies are needed to determine whether high-dose supplements of the spice are
safe and effective in humans.
SUMMARYAccording to animal research, nutmeg may help boost
mood, enhance blood sugar control, and reduce risk factors for heart disease.
Studies in humans are needed to further investigate these potential health
benefits.
8. Is versatile and delicious
This
popular spice has a variety of uses in the kitchen. You can use it alone or
pair it with other spices, such as cardamom, cinnamon, and
cloves.
It
has a warm, sweet flavor, which is why it’s commonly added to desserts,
including pies, cakes, cookies, breads, fruit salads, and custards.
It
also works well in savory, meat-based dishes, such as pork chops and lamb
curry.
Nutmeg
can be sprinkled onto starchy vegetables like sweet potatoes, butternut
squash, and pumpkin to create a deep, interesting flavor.
What’s
more, you can add it to warm or cold beverages, including apple cider, hot
chocolate, chai tea, turmeric lattes, and smoothies.
If
you’re using whole nutmeg, grate it with a microplane or grater with smaller
holes. Freshly grated nutmeg is delicious on fresh fruit, oatmeal, or yogurt.
SUMMARYNutmeg has a warm, sweet flavor that pairs well with
many different sweet and savory foods.
Precautions
Though
nutmeg is unlikely to cause harm when consumed in small quantities, taking it
in high doses may cause adverse side effects.
It
contains the compounds myristicin and safrole. When ingested in large amounts,
they can cause symptoms like hallucinations and loss of muscle coordination.
Interestingly,
nutmeg is sometimes taken recreationally to induce hallucinations and cause a
high” feeling. It’s often mixed with other hallucinogenic drugs, which
increases the risk of dangerous side effects (22).
In
fact, between 2001 and 2011, 32 cases of nutmeg toxicity were reported in the
U.S. state of Illinois alone. A whopping 47% of these cases were related to
deliberate ingestion by those using nutmeg for its psychoactive effects (22).
Myristicin,
the main component of the essential oil found in nutmeg that has powerful
psychoactive properties, is thought to be responsible for these toxic effects (23Trusted Source).
Cases
of nutmeg intoxication have been reported in people who have ingested 5 grams
of nutmeg, which corresponds to about 0.5–0.9 mg of myristicin per pound (1–2
mg per kg) of body weight (24).
Nutmeg
toxicity can cause serious symptoms, such as rapid heartbeat, nausea,
disorientation, vomiting, and agitation. It may even lead to death when
combined with other drugs (25Trusted Source, 26Trusted Source).
Additionally,
studies in mice and rats have shown that taking high doses of nutmeg
supplements long term leads to organ damage. However, it’s unclear if humans
would also experience these effects (27Trusted Source, 28Trusted Source, 29).
It’s
important to note that the toxic effects of this spice are linked to the
ingestion of large amounts of nutmeg — not the small amounts typically used in
the kitchen (24).
To
avoid these potentially harmful side effects, avoid consuming large amounts of
nutmeg and do not use it as a recreational drug.
SUMMARYNutmeg may cause serious side effects, such as
hallucinations, rapid heartbeat, nausea, vomiting, and even death, when taken
in large doses or combined with other recreational drugs.
The
bottom line
Nutmeg
is a spice found in many kitchens worldwide. Its warm, nutty flavor pairs well
with many foods, making it a popular ingredient in sweet and savory dishes
alike.
Aside
from its many culinary uses, nutmeg contains powerful anti-inflammatory plant
compounds that act as antioxidants. These may improve mood, blood sugar
control, and heart health, though more research is needed on these effects in
humans.
Be
careful to enjoy this warming spice in small amounts, as large doses can cause
serious side effects.
