Caraway seeds (black cumin) or shahi jeera: Health benefits of this kitchen favourite
Caraway seeds, known also as black cumin or shahi jeera, are the fruit of a biennial herb of the parsley family called Carum carvi. Did you know that Holland is the largest producer of caraway in the world?
Although some may find its pungent aroma and flavour offensive, it has many uses and a whole lot of health benefits.
Health benefits of caraway seeds or shahi jeera
Caraway seeds or shahi jeera are rich in antioxidants. It contains zeaxanthin and lutein -- carotenoids that reduce free radicals in the body. The antioxidants present in caraway seeds may decrease the risk of atherosclerosis (plaque building in arteries), cardiovascular disease and also lower high blood pressure. Caraway seeds are a good source of minerals and vitamins. Caraway oil and caraway seeds help to decrease inflammation.
Key health benefits of caraway seeds or shahi jeera
- Aids in digestion: Caraway seeds are used to decrease the symptoms of indigestion (dyspepsia). A study found that caraway oil helps to decrease the uncomfortable symptoms in the digestive tract. Caraway oil may help to relax the cramping muscle in your intestine.
- Rich in Vitamins: Caraway seeds are the powerhouse of important vitamins. Such as vitamin C, Vitamin E, Vitamin K and Vitamin B-complex include riboflavin, thiamin, niacin and pyridoxine.
- Rich in Minerals: Caraway seeds are a great source of minerals like calcium, copper, magnesium, zinc, selenium, iron and potassium. Copper helps to produce (RBC) red blood cells. These minerals are good for overall health improvements.
Other health benefits of caraway seeds or shahi jeera
- Improves digestion
- It detoxifies the body
- Good for skin health
- Strengthen bones
- It lowers the risk of diabetes
Nutritional composition of caraway seeds
100 gm of caraway seeds have the following nutritional composition.
NUTRITIONAL FACT
| MEASURE%(DV)
|
Calories
| 333
|
Protein
| 35%
|
Vitamin E
| 17%
|
Vitamin K
| 0%
|
Vitamin A
| 12%
|
Iron
| 203%
|
Copper
| 101%
|
Vitamin C
| 35%
|
Fibre
| 100%
|
How to use caraway seeds
Caraway seeds or shahi jeera are used mostly as flavouring agents. These seeds have a bittersweet taste and a citrusy scent and can be used to flavour curries, soups, bread and even cakes.
In India, shahi jeera is in the garam masala spice mix. It can be used in rice-based preparations like biryani and pulao or curries like chole and rajma.
The seeds should be slightly roasted on a "tawa" to release all its flavours. They can be then added to salads, bread or even dips.
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