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    cumin

Food Percentage of DRI per 100 grams
iron
381  
manganese
167  
copper
95  
calcium
95  
magnesium
95  
vitamin B1
71  
phosphorus
71  

Cumin seeds belong toe the Umbelliferae family, along with parsley and dill. The seeds are harvested from within the fruit, then dried and sold whole or powdered. Cumin is the wold´s second most popular spice, after black pepper. The taste is described as nutty, sweet, warming, pungent, earthy and bitter. The small, unassuming seed packs a lot of flavor and is one of the predominant ingredients in curry powder and many other spice blends. Cumin´s unique flavor complexity has made it a popular spice in regions of the world where highly spiced food is favored, such as India, North Africa, Mexico, Cuba, Greece, South America, Southeast Asia and the Middle East. Add cumin to marinades, dressings, salads, sauces, soups, stews, curries, tacos, burritos, enchiladas, breads, hummus, baba ganoush, pickles and ferments. 

VOLUME

Quiet/moderate

PH

For relief from acidity, chew on a few seeds of cumin. 

HOW TO USE

Toasting enhances the flavor and reduces bitter notes and brings out the aroma and flavor. Lightly toast the whole seeds in a dry skillet or in the oven. If using ground cumin, toasting and grinding immediately before using brings a wonderful result. Add cumin early in the cooking process. Too much cumin can easily become overpowering, so be careful and add just enough to give a hint. 

FLAVOR PAIRINGS

Avocado, beans, bell peppers, black pepper, bulgur, cabbage, cacao, carrots, cayenne, chickpeas, chili, chives, cilantro, cinnamon, cloves, coriander, couscous, eggplant, fenugreek, garlic, ginger, grains, jackfruit, lemons, limes, lentils, mint, mushrooms, onions, oregano, potatoes, rice, sesame seeds, tamarind, tomatoes, turmeric, vegan cheese, walnuts, yogurt

SELECTING

Whenever possible, buy whole cumin seeds instead of cumin powder since the latter loses its flavor more quickly, and the seeds can be easily ground in a coffee grinder or spice grinder or with a mortar and pestle.If you prefer to buy powdered cumin, look for greenish brown colored powder in air-tight packaging. Just like with other dried spices, try to select organically grown dried cumin since this will give you more assurance that it has not been irradiated.

STORING

Store cumin in an air-tight container in a cool, dry and dark place. Ground cumin keeps for about 6 months,  while whole cumin for about 1 year. Alternatively, you can extend the shelf life of cumin by storing in the refrigerator. 

SUBSTITUTIONS

Fennel, coriander or caraway can be used as a replacement, although none of these spices will live up to the same unique flavor profile. Substitute ground for ground and whole for whole.

HEALTH BENEFITS

The unique flavor of cumin is not the only reason cumin is such a popular ingredient worldwide. When it comes to health benefits, the amount of nutrients per calory makes cumin very worthy of the esteemed superfood title. The essential oil cuminaldehyde and thymol found in cumin seeds is where most of the health properties lie.  

Cumin seeds are an excellent source of iron, manganese, calcium, zinc, selenium, magnesium, phosphorous and vitamin B1. 

Cumin seeds have traditionally been used to benefit the digestive system and research shows that cumin can stimulate the production of digestive enzymes, relieve stomach cramps, bloating, constipation, flatulence, nausea and morning sickness. Cumin seeds have also been shown to support the secretion of pancreatic enzymes that help the body with absorption and assimilation of nutrients. 

When it comes to cancer prevention, cumin seeds contain anti-tumor and anti carcinogenic properties that especially protect the stomach and liver. In one study, cumin was shown to significantly lower the risk of developing stomach and liver tumors in animals. 

Cumin also supports the body´s ability to naturally flush out toxins. With potent antioxidants, cumin strenthens and enhances detoxifying enzymes in the liver and kidneys.  

The antiseptic properties in cumin can prevent mucus to collect in the respiratory system thereby preventing common colds, coughs and flu as well as more serious respiratory issues such as bronchitis, asthma and pneumonia. 

Other potential benefits of consuming cumin include improved immunity, increased circulation, enhanced fertility, and boosting of metabolism. 

South-Indian households make a healing  cumin tea called “jeera-pani” to help with digestion and keep the immune system strong. To make this healing cumin tea, add 1 teaspoons of cumin seeds per cup of boiling water and simmer for 10-15 minutes. 

Cumin powder can also be mixed with cold pressed coconut oil and used as a topical ointment to soothe bites, scrapes and cuts. 

HISTORY

Cumin dates back 5000 years to the Egyptians who used it not just as a spice, but also as a preservative in their mummification process. 

Cumin is mentioned in the Bible, not only as a seasoning for soup and bread, but also as a currency for paying tax to the priests. Cumin seeds were highly praised for their medicinal properties and used to cleanse and purify the body in ceremonial fasting.

Throughout history, cumin folklore also attributes the gift of faithfulness to cumin. It was believed that thieves who would steal anything that contained cumin would get trapped and pigeons who were fed cumin would always return. And women would prepare bread or wine with cumin to ensure their husbands would return home after a journey. In ancient Greece and Rome, cumin was so popular it was kept on the dining table similar to how we would keep pepper today. Today cumin is grown mostly in India, North Africa, Central America, South America and China. 

REFERENCES

  • Mateljan, George. The World´s Healthiest Foods. Nov 2020 http://www.whfoods.com/index.php 
  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
  • Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.
  • Grieve M. A Modern Herbal. Dover Publications, New York. 1971.
  • Martinez-Tome M, Jimenez AM, Ruggieri S, et al. Antioxidant properties of Mediterranean spices compared with common food additives. J Food Prot 2001 Sep;64(9):1412-9. 2001. PMID:12440.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.