If you’ve ever had a cozy cup of chai or savored a flavorful Indian meal, that warm, slightly citrusy spice you tasted was probably cardamom. It has this sweet, pungent flavor with a hint of floral and lemon—kind of exotic, but in the best way. You’ll often find it in Indian spice blends like garam masala, in curries, and in drinks like chai or Arabic coffee. It’s also fantastic in baked goods, breads, and desserts.
Cardamom isn’t just about flavor, though—it’s been used for centuries to treat everything from indigestion and diarrhea to depression. Some even say it has aphrodisiac qualities.
Like many spices, cardamom is packed with antioxidants and health-supportive phytonutrients. It’s rich in manganese, which helps build connective tissue, bones, and sex hormones, and plays a big role in brain and nerve function. It also helps your body metabolize carbs and fats efficiently.
On top of that, cardamom contains a number of beneficial compounds—things like limonene, pinene, and cineol—that give it its therapeutic properties. It’s also got fiber, iron, magnesium, potassium, vitamin C, calcium, and zinc.
1. Supports Digestion
Cardamom has a long-standing reputation for helping with digestive issues. One study in the World Journal of Gastrointestinal Oncology found that cardamom was active against H. pylori, the bacteria linked to ulcers and certain gastric cancers. Another study showed that cardamom could reduce or even prevent gastric ulcers by up to 50%.
2. Freshens Breath & Fights Cavities
Cardamom has been used traditionally to freshen breath—and it actually works. In some cultures, people chew cardamom pods just for that reason. Research out of India found that cardamom can kill oral bacteria like Streptococcus mutans and Candida albicans, which cause bad breath and cavities. It even fights five major types of cavity-causing bacteria.
3. Helps Lower Blood Pressure
Cardamom might also help lower high blood pressure. It works as a natural diuretic, helping your body eliminate excess fluid and easing the pressure on your blood vessels. In one study, people with high blood pressure took cardamom powder daily, and after 12 weeks, their blood pressure returned to normal levels. The spice’s antioxidants may play a role in this too.
4. Balances Blood Sugar
Thanks to its manganese content, cardamom could be beneficial for people with blood sugar issues. Studies show that people with diabetes often have low levels of manganese. This mineral is also concentrated in the pancreas, which is key for insulin production. Low manganese can contribute to glucose intolerance, so cardamom may offer some support here.
5. May Have Anti-Cancer Properties
Cardamom’s antioxidants and natural compounds have shown promise in boosting cancer-fighting enzymes and activating the body’s killer cells to fight tumors. It’s even been shown to slow the growth of colon cancer and may help protect against tobacco-related lung cancers due to a compound called eugenol.
Choosing and Using Cardamom
Cardamom is easy to find in most grocery stores and comes in three main varieties: green (the most common), black, and Madagascar. Green is the one you’ll see most often and is super versatile.
You can buy it ground or in pods, but for the best flavor, go for the whole pods and grind the seeds yourself right before using. The aroma and taste are so much stronger and fresher that way.
Cardamom is fantastic in chai tea, golden milk, or even in baking. Try adding it to your next cup of tea or use it in a spice blend for cooking—you might be surprised at how much depth it adds to both sweet and savory dishes.
