I LOVE when nutrition science reveals simple solutions of the power of whole foods! My second favorite physician in the whole world, Dr. Micheal Greger, Nutritionfacts.org has just released  additional research and benefits of a simple spice. Let me share some of his insight with you. 

Black cumin, also known as Nigella sativa or simply black seed, is not actually related to cumin (it’s a member of the buttercup rather than carrot family). Black cumin is used in Indian and Middle Eastern cuisines just like any other regular spice, and has a peppery flavor. But, it’s also been prized for medicinal benefits. The spice black cumin, unrelated to regular cumin, has historical mention back to ancient times. Only in the last 50 years or so has it been put to the test, culminating in more than a thousand papers published in the medical literature.

Typical doses used in studies are just one or two grams a day, which is only about a ¼ - ½ teaspoon. This enables researchers to perform randomized, double-blind, placebo-controlled trials by stuffing the whole food spice powdered into capsules, rather than studying some component or extract.

Systematic reviews and meta-analyses of randomized controlled trials have found that daily black cumin consumption significantly improves cholesterol, triglycerides, blood pressure, and blood sugar control.  Some of the results were quite extraordinary. For example, one study found that postmenopausal women randomized to a gram a day (which is less than a quarter teaspoon) of black cumin powder reduced their LDL cholesterol by 27 percent within two months, significantly better than placebo. Those are the kind of results you’d expect from a statin drug, yet this was just a sprinkle’s worth of a simple spice. Black cumin may even help with menopausal symptoms. Now it didn’t cure anything; a month after stopping the spice, cholesterol levels started to creep back up, but it does appear to be a cheap, safe, effective (and delicious if you like things spicy) treatment for some of our deadliest risk factors. And the side effects? Loss of appetite and weight loss. Bingo!

If that wasn't enough, the spice has also been shown to lower markers of inflammation, such as C-reactive protein, and may have favorable effects on inflammatory conditions, such as asthma, rheumatoid arthritis, and a common cause of hypothyroidism called Hashimoto’s thyroiditis. Black cumin also appears to help get rid of kidney stones and help with the symptoms of menopause. The dose used in most of these studies would cost about three cents a day! It is also available in capsule form for those who don't have the time to cook. 

For supplement recommendations, please visit our SHOP “Mohan’s Market” on our website.

Be Well, 

Michelle Mohan, MS, NBC-HWC, CNWE

Director of Lifestyle Medicine