Indian kitchens cannot go even a day without the indispensable jeera. Without this spice, everything from tadka (tempering) to garam masala will be incomplete. There would be no jeera aloo, jeera rice, jal-jeera, cumin lamb noodles and all the other foods we enjoy.
Jeera in English is called "cumin" or "cumin seeds" and is an integral part of Middle Eastern, North African and South American cooking apart from India.
Cumin is a nutrient-dense food that has many health benefits. It's frequently used in many home remedies for a variety of ailments from indigestion to weight loss.
Also Read: Caraway seeds (black cumin) or shahi jeera: Health benefits of this kitchen favourite
What is cumin or jeera?
Cumin or jeera is the fruit of Cuminum cyminum L, a herbaceous plant that is cultivated in India, the Middle East, China and the Mediterranean. It is widely used for culinary and medicinal purposes.
In Indian kitchens, cumin seeds are used in the form of jeera powder or as part of the tadka or tempering.
Jeera water, a concoction made by boiling cumin in water, is a popular remedy for indigestion and dehydration. It has a floral, woody taste and a crunchy texture.
Other than taste and aroma, cumin also provides antioxidant, antimicrobial and food stabilizing properties.
Health benefits of cumin or jeera
Cumin seeds have been widely used in the traditional systems of medicine to address many everyday diseases like indigestion, flatulence, diarrhoea, morning sickness, colic, indigestion headache, bloating, gynaecological problems, respiratory disorders, toothache and epilepsy.
In Ayurveda, Jeerakarishtam, a cumin-based decoction, is given for stomach distension, chest discomfort, breathing problems, and digestive problems.
Cumin is rich in vitamins, amino acids, minerals, starch, sugar, tannins, phytic acid and dietary fibre. A rich reserve of bioactive constituents like terpens, pehnols and flavonoids, cumin extracts also can address cholesterol, cancer and diabetes. Here are some of the key benefits of jeera or cumin.
1. Fights bacteria: Cumin or jeera has an antimicrobial effect that can kill harmful bacteria like E.Coli which causes food poisoning. It's one of the reasons why cumin is often added to food: to prevent contamination by food-borne pathogens. Cumin is also effective against bacteria like Streptococcus mutans and Streptococcus pyogene.
2. Promotes weight loss: Cumin can also aid in weight loss. A 2015 study in the Annals of Nutrition & Metabolism also revealed that consuming cumin for eight weeks had the same effect as a popular anti-obesity drug. It improved weight, BMI and insulin metabolism in the subjects.
3. Improves digestion: If you are bothered by indigestion, gas and bloating, a glass of jeera water can do the trick. You can even chew a handful after a heavy meal. Studies show that cumin can help tackle digestive issues and it has been used in folk medicine for gastric disorders for centuries. Ayurveda prescribes the cumin-based Jeerakarishtam for all stomach problems.
4. Helps manage diabetes: Rich reserves of antioxidants in cumin helps in managing diabetes. A 2019 study in the Journal of Complementary and Integrative Medicine found that cumin extracts could reverse the degenerative effects of diabetes on pancreatic and kidney tissues in rats. The study concluded that cumin could be a powerful anti-diabetic agent. People struggling with diabetes could make it a point to daily consume cumin tea to manage their condition.
5. May prevent cancer: Cumin has anticarcinogenic properties, especially against colon cancer. Antioxidants in cumin showed significant results in reducing cancer in rats.
Other benefits of cumin:
- Increases urine output
- Boosts and modulates the immune system
- Increases oestrogen and promotes hormonal balance
- Prevents osteoporosis
- Anti-inflammatory
- Cools the body down
- Promotes liver health
- Boosts memory and brain health
- Prevents and treats haemorrhoids
- has phytosterols that help lower the LDL (bad) cholesterol
- Contains antioxidants such as apigenin and luteolin reduce free radical damage
Cumin nutrition
A 2.1 g or 1 tsp of jeera or cumin has the following nutrients:
Jeera rice recipe
One of the most-loved cumin recipes is jeera rice or cumin-flavoured rice. It's an all-time favourite mostly paired with daal fry, a thick lentil gravy. This is how you can make this easy cumin-spiced rice at home.
- Wash 1/2 cup of long-grained basmati rice and soak for 20 minutes.
- Boil 4 cups of water. Add rice, a teaspoon of oil and salt to taste.
- Once the rice is cooked, drain it and pass cold water through it to stop further cooking. Keep aside.
- To prepare the tempering, heat 1 tablespoon of clarified butter or ghee. Add a teaspoon of cumin seeds.
- Once they stop sputtering, add the rice and fry it.
- Season with salt and garnish with coriander leaves.
Cumin substitute
Cumin has a unique flavour profile that cannot be replicated by any other spice. However, the spice that comes closest in flavour to cumin is caraway seeds. Fennel can also be used as a substitute for cumin.
Any Indian-brand garam masala will contain cumin as one of its key ingredients. So even if you haven't stocked up on cumin, you can get the cumin flavour from any spice mix that has jeera in it.
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