Cardamom Benefits: The Underrated Spice Worth Knowing

Cardamom is one of the world's most precious spices, celebrated in Indian Ayurveda as the "queen of spices". Beyond its warm, bewitching fragrance that perfumes Indian chai, cardamom holds scientifically documented health properties well worth knowing. Discover its benefits, its culinary uses and our guidance on choosing it well.

What is cardamom?

Cardamom (Elettaria cardamomum) belongs to the Zingiberaceae family, alongside ginger and turmeric. Native to the humid forests of southern India and Sri Lanka, it is now also cultivated in Guatemala, Indonesia and Vietnam. It is the third most expensive spice in the world, after saffron and vanilla.

The spice comes from the plant's pods (capsules), each containing 15 to 20 small, aromatic black seeds. There are two main varieties:

• Green cardamom: Elettaria cardamomum, the most common variety, with green pods and a fresh, floral aroma.
• Black cardamom: Amomum subulatum, with larger brown-black pods and a smoky, powerful aroma.

Nutritional and aromatic profile

Cardamom is rich in:

• Essential oil (4-6% of the seeds): alpha-terpineol, terpinyl acetate, cineole, limonene.
• Minerals: potassium, calcium, magnesium, iron.
• Vitamins: B1, B2, B3, B6, C.
• Antioxidants: flavonoids, phenolic compounds.

On the aromatic side, cardamom offers beautifully complex notes: eucalyptus, lemon, mint, ginger, with a faint camphor quality. This complexity is precisely what makes it so prized in Scandinavian baking, Indian cuisine and across the Middle East.

Documented health benefits of cardamom

Digestive support

Cardamom's most widely recognised action is on the digestive system. Several studies confirm:

• Carminative effect: reduces bloating and flatulence.
• Stimulates bile and gastric juice production.
• Soothes mild intestinal spasms.
• Improves bad breath of digestive origin (chewing the seeds).

The EMA (European Medicines Agency) recognises cardamom as a traditional remedy for mild digestive complaints.

Anti-inflammatory and antioxidant action

The phenolic compounds in cardamom have demonstrated antioxidant activity in vitro. Several animal studies show a reduction in systemic inflammation markers, with potential interest for low-grade chronic inflammatory conditions.

Blood pressure regulation

An Indian study (Verma, 2009) involving 20 hypertensive patients found that a course of 3g per day of cardamom over 12 weeks significantly reduced both systolic and diastolic pressure. The effect is attributed to its diuretic and antioxidant properties.

Antimicrobial action

Cardamom essential oil has demonstrated antibacterial activity in vitro against several strains, including E. coli, Staphylococcus and Candida. This makes it of particular interest for oral hygiene.

Respiratory support

In Ayurvedic tradition, cardamom is used to thin bronchial secretions and ease mild bronchitis. The cineole it contains is known for its gentle expectorant properties.

How to use cardamom in the kitchen

In chai (spiced tea)

Classic Indian chai combines cardamom, ginger, cinnamon, clove, black pepper and black tea with milk. Cardamom is the dominant aromatic note in chai. Allow 2 crushed seeds per cup.

In Scandinavian baking

Swedes and Norwegians use cardamom generously in their baked goods: kanelbullar, julbröd, butter buns. Use 1 teaspoon of ground cardamom per 500g of flour.

In Indian cuisine

Essential in biryanis, korma, garam masala and gulab jamun. Green cardamom perfumes sweet dishes, while black cardamom suits hearty savoury preparations.

In Arabic coffee

Add 1 to 2 cardamom seeds to Turkish or Arabic-style coffee. It softens bitterness and introduces a unique floral note.

As a simple infusion

Crush 3 to 4 seeds, steep in 250 ml of boiling water for 10 minutes. A soothing digestive drink after a rich meal.

Cardamom and chocolate: a truly indulgent pairing

A classic combination: add 1/4 teaspoon of ground cardamom to a hot chocolate or a ganache. Cardamom lifts and deepens the notes of intense dark chocolate beautifully.

How to choose your cardamom

Three key criteria:

1. Buy whole pods rather than pre-ground (aroma keeps for 1 year in pod form, versus 3 months as powder).
2. South Indian or Guatemalan origin: both are recognised for quality.
3. Organic: particularly important for this delicate spice.

Quality pods are an intense tender green, firm and supple (not brittle). When crushed, the scent released should be powerful and complex, with no stale or dusty edge.

Dosage and precautions

Normal culinary use carries no restrictions (cooking, chai, baking). For a therapeutic approach: 1.5 to 3g per day, over a course of 6 to 12 weeks.

• Pregnancy: culinary use is fine; avoid high therapeutic doses.
• Gallstones: avoid (stimulates the gallbladder).
• Anticoagulants: a possible potentiating effect has been noted.
• Allergy: rare but possible to Zingiberaceae (shared family with ginger and turmeric).

Our T&T selection

Explore our Chai Black Tea, crafted in the spirit of Indian tradition with cardamom at its heart. For lovers of spiced blends, our organic black teas and herbal infusions draw on a wealth of world-inspired recipes.

Frequently asked questions

Green or black cardamom: which should I choose?

Green for gentle, floral uses (chai, baking, infusions). Black for robust savoury dishes and smoky sauces. The two are complementary rather than interchangeable.

How many seeds are in a pod?

15 to 20 black seeds per green pod. One pod yields approximately 0.3g of seeds.

Ground cardamom or whole pods?

Whole pods are always preferable for storage. Grind freshly with a pestle and mortar just before use.

How much does quality cardamom cost?

Expect to pay between 15 and 30 euros per 100g for organic, Indian-quality pods. Be wary of very low prices, which often signal inferior quality or blending.

How should cardamom be stored?

Whole pods: 12 to 18 months in an airtight jar, away from light. Ground: 3 to 6 months at most.

Can cardamom support weight management?

A modest effect has been documented via thermogenesis and digestive support. It is not a fat-burner, but may be a helpful companion within a balanced approach to eating.