10 Health Benefits You’re Missing if You Don’t Cook with Cumin

Spices are usually used to give meals their great flavour. When it comes to certain herbs and spices, however, you may experience a boost to your health. One of those beneficial spices is cumin, and health experts agree that you should include it in your meals more regularly. You might be surprised by how tasty it makes your meals, too! 

10 Health Benefits of Cumin

1. It Can Help With Digestion

Traditionally, many people use cumin to help with digestive issues. While further research is needed, studies suggest that cumin may enhance the release of digestive enzymes. It may also increase the release of bile from the liver. Since bile helps to digest fats and certain nutrients, you’ll digest your food more quickly. 

2. It May Boost Your Iron Levels

Just one teaspoon of ground cumin contains almost 18 percent of the recommended daily intake of iron for adults. If you’re dealing with anemia or other conditions that affect your iron levels, adding some cumin to your meals is a good way to boost your iron intake. 

3. It May Be Good for Your Heart

Cumin contains antioxidants that are plant compounds. These antioxidants protect your body from free radicals that can cause oxidation in your body. When these antioxidants prevent free radicals from oxidizing fatty acids in your arteries, they’re less likely to become clogged and lead to heart disease. 

4. It May Help to Control Diabetes

There needs to be more research on how cumin helps with diabetes, but at least one study suggested that participants who took concentrated cumin supplements showed improved diabetes indicators. Consuming cumin may also reduce some of the health effects that are often characteristic of diabetes. For example, people who are dealing with diabetes are more likely to develop problems with their vision, kidneys, nerves, and small blood vessels. 

5. It May Reduce Your Bad Cholesterol

A few studies have shown that cumin may have a positive effect on the levels of cholesterol in your blood. In one study, participants showed a 10 percent decrease in bad cholesterol. In another, those who consumed cumin daily saw a slight increase in their HDL or good cholesterol. However, other studies showed no significant change, so researchers need to do more studies for a definitive answer. 

6. It May Help With Weight Management

According to multiple studies, those who consumed concentrated cumin supplements saw a decrease in their weight over the period of those studies. While it’s unclear how cumin affects weight loss, the results show that you may benefit from having it in your diet.  RELATED: 6 Spices and Herbs that Boost Your Immune System Fast

7. It May Soothe Your Stomach

Cumin has been shown to have antimicrobial properties, so it’s good for people who are dealing with a food-borne illness. It can cut down on the symptoms of these illnesses and help you to get over it faster. Additionally, some people with irritable bowel syndrome (IBS) have experienced an ease in their symptoms when they eat cumin regularly. 

8. It May Help Your Memory

Researchers haven’t thoroughly studied this benefit, but the nutrient profile of cumin strongly suggests that it would be good for your brain. In particular, it may boost your memory. 

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9. It May Reduce Your Risk of Cancer

Cumin has anti-inflammatory properties that may help to reduce inflammation in the body. When this happens, you may reduce the risk of developing certain diseases such as cancer. According to a specific study, an aldehyde that’s in cumin may retard the growth of cancer tumors as well. 

10. It May Help You Sleep

This is another benefit that requires more research. However, it’s possible that some of the essential oils that are in cumin can help you sleep. This can be helpful for those who are dealing with insomnia.  RELATED: 6 Spices that Fight Inflammation

How to Add it to Your Meals

There is a wide range of recipes with cumin that you can add to your regular routine. Here are a few that you can try. 

1. Cumin Rice

Servings: 6 Ingredients

• 1 tablespoon butter
• 2 teaspoons cumin seeds
• 1 ½ cups long-grain jasmine rice 
• 1 clove garlic 
• ½ teaspoon salt 
• 3 cups water

Method:

1. Add the butter and cumin seeds to a medium sauce pot. Sauté the cumin seeds in the butter over medium-low heat for 1-2 minutes, or just until the butter starts to turn golden brown. Do not let the butter burn.
2. Add the uncooked rice to the pot and continue to stir and cook for 2-3 minutes more to toast the rice.
3. Mince the garlic and add it to the pot along with the salt and water, and stir to combine. Place a lid on the pot, turn the heat up to high, and let the liquid come up to a boil.
4. Once it reaches a boil, turn the heat down to low and let it simmer (with lid) for 15 minutes. After 15 minutes, turn off the heat and let it sit undisturbed for 10 more minutes before lifting the lid.
5. After resting for 10 minutes, remove the lid, fluff with a fork, and serve.

2. Cumin Beef Stir Fry

Servings: 4 Ingredients For the beef:

• 1 ½ lbs flank steak
• 2 tablespoons Shaoxing wine (or any dry sherry or rice wine)
• ½ teaspoon ground cumin
• kosher salt & freshly ground black pepper, to taste
• 1 tablespoon cornstarch

For the stir fry:

• 3 tablespoons olive oil, divided, plus more as needed
• 1 medium-sized white onion, sliced into half moons
• 6 cloves of garlic, finely minced or pressed
• 2 fresh red chilies, deseeded & chopped- optional
• 2 teaspoons ground cumin
• 1 teaspoon Szechuan peppercorns, ground
• 1 teaspoon packed brown sugar
• 2 teaspoons fresh grated ginger
• ¼ cup low-sodium soy sauce
• 1 tablespoon fish sauce
• 1 tablespoon rice wine
• 6 scallions, green parts only, chopped

For serving cumin beef stir fry:

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• white or brown rice, steamed broccoli/other veggies- as desired

Method:

1. Place the steak onto a cutting board, using a sharp knife, slice the steak across the grain into thin, bite-sized strips that are about 3-4 inches long. Place the steak into a large bowl (or inside a large plastic baggie). Add the shaoxing wine (or dry sherry/rice wine), ground cumin, salt/pepper- to taste, and cornstarch. Toss all ingredients well to fully combine. Then set the steak aside to marinate for at least 30 minutes.
2. In a wok or large skillet, heat 2 tablespoons of oil over medium-high heat. Once the oil is shimmering, working in batches, add the beef – don’t overcrowd the pan. Cook the beef, searing well until the beef is golden brown and slightly crispy, about 2-3 minutes on each side. Then use a slotted utensil to transfer the cooked beef to a clean plate and set aside. Repeat the process until all the beef is seared, adding more oil in between batches if your pan is dry.
3. With all seared beef set aside, if needed, add the remaining 1 tablespoon of oil to the pan. Add the onion and cook until softened and lightly caramelized, about 2-3 minutes. Then add in the garlic, red chilies (if using), ground cumin, and ground Szechuan peppercorns. Continue cooking until the garlic is fragrant and the spices toast up nicely, about 2 minutes. Then add the brown sugar and ginger, stirring well into the mixture.
4. Return the beef to the pan along with any residual juices that have collected, and add soy sauce, fish sauce, rice wine, and scallions, stir-frying the mixture until well combined and deeply fragrant. Continue cooking until the sauce has thickened and creates a glaze over the beef, about 2-3 minutes or so.
5. Remove from heat. If you’d like, add rice of choice into shallow bowls and top with cumin beef stir fry or serve alongside steamed veggies for a completely satisfying meal, as desired.

3. Spicy Braised Pork

Servings: 4-6 Ingredients Trinidadian green seasoning

• 1 ½ cups loosely packed fresh cilantro leaves and tender stems
• ¾ cup chopped yellow onion
• ½ cup chopped celery
• ½ cup chopped Scotch bonnet chiles, seeds and ribs removed
• ½ cup canola oil
• 2 tablespoons plus 2 teaspoons fresh thyme leaves
• 2 tablespoons grated peeled fresh ginger
• 1 ½ tablespoons grated garlic

Cumin-braised pork

• 1 (3-pound) boneless pork shoulder (Boston butt), cut into 1 1/2-inch pieces
• 1 medium plum tomato, roughly chopped
• 2 tablespoons curry powder
• 3 tablespoons canola oil, divided
• 1 tablespoon Scotch bonnet pepper sauce or finely chopped fresh Scotch bonnet chile
• 1 medium yellow onion, finely chopped
• 5 medium garlic cloves, finely chopped
• 2 tablespoons ground cumin
• 1 tablespoon granulated sugar
• 2 ½ teaspoons kosher salt, plus more to taste
• 1 ½ tablespoons fresh lime juice
• 1 tablespoon chopped fresh cilantro

Method:

1. To make the green seasoning, place all ingredients in a blender. Process on low speed, gradually increasing to high speed, until very smooth, about 1 minute and 30 seconds.
2. Combine pork, tomato, 1/4 cup of the green seasoning, curry powder, 2 tablespoons oil, and pepper sauce or chopped scotch bonnet in a large ziplock plastic bag; seal and toss to evenly coat. Chill at least 3 hours or up to 24 hours.
3. Heat remaining 1 tablespoon oil in a large Dutch oven over medium. Add onion, garlic, cumin, and sugar; cook, stirring often, until onion is softened, 4 to 6 minutes. Stir in pork and marinade. Reduce heat to medium-low; cover and cook, stirring occasionally, until pork is almost tender, 50 minutes to 1 hour. Stir in salt. 
4. Cook, uncovered, over medium-low, stirring with a flat wooden spoon and scraping bottom of Dutch oven often, until liquid is completely reduced and pork is tender and coated in a coarse paste, 50 minutes to 1 hour. Stir in lime juice; season with salt. Transfer mixture to a serving platter; sprinkle with cilantro.

4. Cumin Scrambled Eggs

Servings: 4 Ingredients

• 6 large eggs
• 1 teaspoon kosher salt
• ¾ teaspoon cumin seeds
• 2 tablespoons vegetable oil
• 1 large yellow onion, cut into 3/4-inch pieces
• 1 tablespoon finely chopped fresh cilantro
• 1 to 2 green chiles, seeded and sliced (optional)

Method:

1. Lightly beat eggs and salt in a small bowl, making sure not to overbeat (eggs should not be foamy or frothy).
2. Toast cumin seeds in a dry 10-inch skillet over medium, stirring occasionally, until fragrant, 3 to 5 minutes. Grind seeds, and set aside.
3. In same skillet, heat oil over medium. Add onion; cook, stirring occasionally, until translucent but still firm and crisp, 5 to 6 minutes.
4. Reduce heat to low. Add beaten eggs; cook, undisturbed, 5 seconds. Using a spatula, begin pushing eggs toward center of skillet. When most of the egg has coagulated, gently flip and cook other side, stirring and turning until eggs are fully cooked, about 3 minutes total. (Do not let eggs brown.) Transfer to a warm serving platter. Sprinkle with cumin, cilantro, and sliced chiles.

5. Spicy Green Banana Cutlets

Servings: 8 Ingredients

• 2 medium Yukon Gold potatoes (about 1 pound)
• 3 green bananas (about 1 pound), unpeeled
• ½ teaspoon turmeric
• Kosher salt
• 1 tablespoon cumin seeds
• 1 cup finely chopped white or red onion
• 1 tablespoon chopped fresh cilantro
• 2 tablespoons finely grated garlic
• 2 tablespoons finely grated peeled fresh ginger
• 1 finely chopped green chile (serrano is fine)
• Freshly ground black pepper
• ⅔ cup all-purpose flour
• 2 large eggs
• ⅔ to 1 cup panko
• Grapeseed oil, for frying
• Spicy ketchup for serving
• Lime wedges, for serving

Method:

1. In a large pot, cover the bananas with water by 2 inches; add the turmeric and a pinch of salt. Bring to a boil and cook until a knife easily pierces through the peel and the banana itself, about 15 minutes. Drain and let cool completely before peeling. Add the peeled bananas to the bowl with the potatoes.
2. In a small dry skillet, toast the cumin seeds over medium heat until fragrant and begin to darken slightly, about 2 minutes. Cool and crush with mortar and pestle or grind in a spice mill.
3. Mash the cooked and cooled bananas with the mashed potatoes. Mix in the crushed cumin, onion, cilantro, garlic, ginger, chile, 1/2 tsp of kosher salt, and a large pinch of black pepper.
4. Mix the potato-banana mixture just until a soft dough forms (don’t overwork the dough), about 1 minute. Taste for salt and add as needed. Divide into 8 evenly sized balls (halfway between a golf ball and a tennis ball size is best). Press each ball firmly into a round or oval shape about 1/4-inch thick.
5. In one shallow, wide bowl, add the flour. In a second shallow bowl, beat the eggs. In a third, add the panko. Dredge the patties in the flour, brushing off any excess, then add to the beaten egg and turn to coat; allow excess egg to drip back into the bowl. Coat the patty in the panko. Transfer to a baking sheet.
6. In a large skillet (non-stick or cast iron works great), add about 1/4 inch of oil. Heat the oil over medium heat until it begins to shimmer. Working in batches, fry the cutlets until deep golden brown and crispy, 2 to 3 minutes per side. Serve with spicy ketchup (Maggi ketchup is terrific, or you can mix sriracha with regular ketchup and a pinch of sugar) and lime wedges, for squeezing over.

Cumin is a staple in many supermarkets, so it shouldn’t be hard for you to find. If you have any concerns about changing your diet, it’s a good idea to check in with your doctor. They should be able to tell you if adding cumin to your meals will have any effect on chronic conditions or any medications you’re currently taking.