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Cardamom nutrition facts

( Update: 08/07/2015 )

Cardamom nutrition facts

Cardamom is a seed pod, known since centuries for its culinary and medicinal properties. These aromatic spice is native to the evergreen rain forest of southern Indian Kerala state and grown in only a few tropical countries. Botanically, it belongs to the family of "Zingiberaceae" and consists of two genera; Elettaria and Amomum.

Generally, the cardamom plant grows up to 4 meters in length in thick clumps and starts bearing its prized seed pods soon after about two years of plantation. Each pod measures about 1-2 cm in length.

Both Elettaria and Amomum cardamom types feature three-sided pods with a thin, yet tough papery outer cover. Inside, tiny, deep-brown to black, aromatic seeds are arranged in vertical rows with each grain ensheathed again inside a very thin membrane.

Black cardamom pods. Note for bigger sized dark brown pods.
Elettaria pods are small and light green, while amomum pods are larger and dark brown. The pods are being used as flavoring base in both food and drink as well as in medicine.

Black cardamom (Amomum subulatum) also known as Nepal cardamom (bari or kali elaichi in India and Nepal) is a relatively bigger sized pod of same Zingiberaceae family. They have dark brown, rough outer coat, measuring about 2-4 cm in length and 1-2 cm in diameter. The pods have camphor-like intense flavor commonly used in spicy stews in sub Himalayan plains of India, Pakistan, Nepal as well as in China.

Health benefits of cardamom
This exotic spice contains many plants derived chemical compounds that are known to have been anti-oxidant, disease preventing and health promoting properties.

The spicy pods contain many essential volatile oils that include pinene, sabinene, myrcene, phellandrene, limonene, 1, 8-cineole, terpinene, p-cymene, terpinolene, linalool, linalyl acetate, terpinen-4-oil, a-terpineol, a-terpineol acetate, citronellol, nerol, geraniol, methyl eugenol, and trans-nerolidol.

The therapeutic properties of cardamom-oil have been found application in many traditional medicines as antiseptic, antispasmodic, carminative, digestive, diuretic, expectorant, stimulant, stomachic and tonic.

Cardamom is a good source of minerals like potassium, calcium, and magnesium. 100 g pods conatin 1119 mg of this electrolyte. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. Copper is required in the production of red blood cells.

Additionally, it is also an excellent source of iron and manganese. 100 g pods contain 13.97 mg or 175% of daily-required levels of iron. Iron is required for red blood cell formation and cellular metabolism. Manganese is a co-factor for the enzyme, superoxide dismutase, a very powerful free-radical scavenger.

Further, these aromatic pods are rich in many vital vitamins, including riboflavin, niacin, vitamin-C that is essential for optimum health.