Health Benefits of Cumin
Medically reviewed by Jonathan Purtell, RDN
Cumin is an aromatic spice made from the dried seed of the Cuminum cyminum plant, native to the Mediterranean, Northern Egypt, Iran, and India.
It's commonly used in Mexican, Indian, Asian, and Middle Eastern cuisine and is a popular ingredient in dishes like curries and soups.
In addition to its culinary uses, cumin has been shown to have powerful medicinal effects and has long been used in traditional medicine systems to treat conditions such as diabetes and gastrointestinal illnesses. When consumed in the diet or taken as a supplement, cumin may improve health in several ways, such as reducing cholesterol levels and supporting a healthy body weight.
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High in Antioxidants
Cumin is rich in antioxidants, which are compounds that protect against cellular damage by neutralizing highly reactive substances called free radicals. If free radical levels grow too high, it results in a state known as oxidative stress, which has been linked to several health conditions, such as heart disease and certain cancers.
Following a diet high in antioxidant-rich foods, like cumin, helps manage free radical levels by supplying your body with protective antioxidants.
Cumin is a good source of several antioxidants, such as phenolic acids, and flavonoids like luteolin, quercetin, and apigenin. Research in animals suggests that cumin consumption could help reduce markers of oxidative stress, increase natural antioxidant defenses, and protect against tissue damage. However, human research on cumin's potential antioxidant effects is limited.
May Lower Blood Sugar
Adding cumin to your diet may be an effective natural way to support blood sugar control.
A review of eight studies found that supplementing with cumin improved insulin sensitivity and led to reductions in fasting blood sugar and the long-term blood sugar control marker hemoglobin A1c (HbA1c).
Cumin contains compounds with blood sugar-lowering properties, such as cuminaldehyde, which may reduce blood sugar by inhibiting certain enzymes that break down starches into glucose (sugar). Cumin may also support the production of the blood sugar-regulating hormone insulin by protecting and supporting the function of insulin-producing cells in the pancreas.
However, not all studies have found cumin supplements to be beneficial for blood sugar control. It's also unclear how cumin impacts blood sugar regulation when consumed in normal dietary amounts. More research is needed to confirm this benefit.
May Reduce Heart Disease Risk Factors
Studies show that cumin may have blood lipid-lowering properties, which may help protect against against heart disease.
A review of eight studies found that participants who took cumin supplements in doses ranging from 25 milligrams (mg) to 2,000 mg per day for 8-24 weeks saw reduced blood lipid levels, including total cholesterol and triglyceride levels. They also saw increased levels of heart-protective HDL cholesterol.
The researchers also found that taking cumin supplements for more than eight weeks may help reduce LDL cholesterol. At high levels, LDL cholesterol can lead to heart problems like heart attack and stroke.
Another study found that compared to women who only consumed plain yogurt, women with overweight or obesity who consumed 3 grams (g) of powdered cumin with yogurt twice per day for three months as part of a low-calorie diet experienced reductions in total cholesterol, triglyceride, and LDL levels and increases in their HDL cholesterol.
While researchers aren't exactly sure how cumin lowers blood lipid levels, some evidence suggests that compounds found in cumin may reduce cholesterol absorption in the digestive tract, increase the removal of cholesterol from the blood, and reduce the production of cholesterol in the liver by inhibiting certain enzymes.
May Support a Healthy Body Weight
Some research findings suggest that cumin may support weight loss through several mechanisms. One way is that cumin may reduce calorie intake by increasing satiety after meals and slowing down digestion.
Antioxidants found in cumin may also boost weight loss by increasing levels of proteins that bind to a hormone called insulin-like growth factor (IGF), which reduces levels of the hormone. IGF plays an important role in the production of fat cells, so reducing IGF levels may help reduce fat mass.
The same review of eight studies mentioned above found that cumin supplementation was effective in reducing body mass index and waist circumference.
Another study that included 78 people who were considered overweight found that treatment with cumin supplements containing 100 mg of cumin essential oil for eight weeks resulted in a similar reduction in body weight and body mass index compared with the weight loss medication orlistat (Alli).
Additionally, in the yogurt study mentioned above, the cumin and yogurt treatment seemed to be more effective than yogurt alone for reducing body weight, body mass index, and waist circumference.
Though these results are promising, research in this area is limited and it's currently unclear how normal dietary consumption of cumin impacts body weight.
Nutrition of Cumin
Like most spices, cumin is usually consumed in small doses. Though cumin does contain nutrients, a normal serving size doesn't provide a significant amount of nutrition, except for iron.
A one-tablespoon serving of cumin seeds contains:
Calories: 22.5
Fat: 1.34 g
Carbohydrates: 2.65 g
Protein: 1.07 g
Fiber: 0.63 g
Iron: 3.98 mg, or 22% of the Daily Value (DV)
Cumin is a good source of non-heme (plant-based) iron, with a one-tablespoon serving providing 22% of your daily needs. Iron is a mineral needed for the production of hemoglobin, a protein that carries oxygen throughout the body. It also plays important roles in cellular function, growth and development, and hormone production.
Though cumin is rich in iron, non-heme iron is less bioavailable than heme iron (found in animal foods), meaning your body can't absorb non-heme iron as well as heme iron. To maintain healthy iron levels, it's recommended to consume a diet that contains sources of both heme and non-heme iron.
In addition to iron, cumin contains smaller amounts of other nutrients, including calcium, which supports skeletal health, and magnesium, a mineral needed for healthy stress response, nerve function, and the regulation of blood sugar and blood pressure.
Risks of Cumin
Cumin is generally considered safe when consumed in amounts normally found in foods.
Ingesting larger amounts of cumin or taking cumin supplements may lead to a few side effects in some people. For example, some people may experience symptoms such as stomach upset when supplementing with cumin.
People who are sensitive to cumin may also develop dermatitis, or skin inflammation, after handling cumin.
Though rare, it's possible to be allergic to cumin, which can result in a serious allergic reaction called anaphylaxis. If you're allergic to cumin, it's important to avoid cumin and foods made with this popular spice.
Tips for Consuming Cumin
Cumin has a warm, nutty flavor that pairs well with many savory ingredients.
Here are a few ways to use cumin in your kitchen:
Add cumin to soups, stews, and chilis for a kick of flavor
Use cumin in dressing and marinades
Add whole cumin seeds to cooking oil to infuse your recipes with flavor
Incorporate powdered cumin into meat and vegetable dishes
Add powdered cumin to yogurt sauces to create a tangy dip for chicken kabobs and vegetables
Use cumin in grain dishes, such as rice pilaf and quinoa recipes
Cumin is a versatile spice and can be added to several recipes. You can also mix cumin with other spices and herbs such as cardamom, allspice, clove, fennel, and nutmeg to add flavor to your favorite dishes.
A Quick Review
Cumin is a spice derived from the Cuminum cyminum plant. It has a warm, nutty flavor and may benefit health in several ways when consumed as part of a nutritious diet.
Research suggests that cumin has antioxidant properties and may support healthy blood sugar and blood lipid regulation as well as body weight maintenance.
Try adding cumin to recipes like grain dishes and soups for an easy and delicious way to enhance your health.
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