Herbs & Spices

Cardamom (Ground)

97Health
Score

A+

Ground cardamom is an intensely aromatic pod spice exceptionally rich in manganese, with cineole-driven digestive, antioxidant, and cardiovascular benefits.

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Why Cardamom (Ground) scores 97

Nutrient density35

Protein quality9

Fiber content10

Healthy fats9

Bioactive compounds14

Glycemic impact10

Top nutrients

Manganese1217.4Iron77.6Zinc67.9Magnesium54.5Copper42.6

Nutrition

per_100g

311

Calories

10.8g

Protein

68.5g

Carbs

6.7g

Fat

28g

Fiber

Health benefits

Supports cardiovascular health and blood pressure

moderate evidence

Cardamom's antioxidants and diuretic action have lowered systolic and diastolic blood pressure and boosted antioxidant status in human trials

Aids digestion and freshens breath

moderate evidence

Cineole and terpenes stimulate digestive secretions, relieve gas and bloating, and provide antimicrobial action in the mouth

Provides antioxidant and anti-inflammatory protection

moderate evidence

Flavonoids and cineole scavenge free radicals and downregulate inflammatory enzymes

Delivers exceptional manganese for metabolism and bone health

strong evidence

Very high manganese (28mg/100g) cofactors antioxidant enzymes (Mn-SOD) and supports connective-tissue and bone formation

Pairs well with

·Pair with coffee or chai because cardamom's cineole complements caffeine's bitterness and adds aromatic complexity without sugar
·Combine with rice and milk-based desserts because its fat- and water-soluble terpenes infuse both phases evenly
·Add to lentil and meat curries because its warm aroma rounds rich, fatty dishes and aids their digestion

Practical tips

·Best timing: anytime
·Buy whole green pods and grind the seeds fresh; pre-ground cardamom loses its volatile cineole within weeks
·Lightly crush pods to release seeds and discard the fibrous husk before grinding
·Use sparingly—its potency means a little goes a long way in both sweet and savory dishes
·Store pods or ground seed airtight and cool to slow loss of aromatic essential oils

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