Cardamom

Cardamom, often referred to as the "queen of spices," provides numerous health benefits like aiding digestion, regulating blood pressure, promoting oral health with its antimicrobial properties, and supporting cardiovascular health.

The dried capsules yield an essential oil and oleoresin. 

The aroma and therapeutic value of the spice is due to the essential oil (3-8%) whose main constituents are cineole, terpineole and limonene. 

Cardamoms are largely used as a masticatory,  flavouring agent in cooking, confectionery and for medicinal purposes. In the Scandinavian countries it is used in flavouring cakes and portries.

Types

The two main types of cardamom are:

1. True or green cardamom (or white cardamom when bleached) comes from the species Elettaria cardamomum of the family Zingiberaceae and is distributed from India to Malaysia. Green cardamom is the third most expensive spice in the world, after saffron and vanilla. 
2. Black cardamom, also known as brown, greater, large, longer, or Nepal cardamom, comes from the species Amomum subulatum and is native to the eastern Himalayas and mostly cultivated in Eastern Nepal, Sikkim, and parts of Darjeeling district in West Bengal of India, and southern Bhutan.

Distribution

India once held a virtual monopoly in the global cardamom market, supplying 90-95% of the world's demand. However, it is now facing stiff competition from Guatemala and other countries. 

Besides India, the major cardamom-producing nations include Guatemala, Sri Lanka, Thailand, and Cambodia.

Among the three varieties of cardamom—Coorg greens, Saklespur bleached, and Alleppey greens—Alleppey greens have a higher oil content and a mild, sweet aroma due to around 10% of linalool and linalyl acetate. In contrast, Coorg greens contain less of these compounds and have a stronger, camphor-like smell.

Indian cardamom generally has a higher oil content compared to Sri Lankan cardamom.

Idukki district in Kerala makes up at least a sixth of global production and roughly three quarters of India's green cardamom production.

Selection

Pods are graded based on their size, weight and color. Highly valued pods are bigger, greener, and full of seeds. The best quality cardamom pods are about 8mm.

Avoid pods that have burst due to overripening.

Lower-grade materials, such as thrips-damaged capsules and splits that typically don't fetch a good price in the market, are often used for essential oil production.

The Government of India and ISI have established clear guidelines for grading, commonly referred to as 'Agmark' grades. These grades are determined based on key quality factors such as color, weight per litre, size, and the percentage of empty, malformed, shriveled, and immature capsules.

Approximately 33 specifications have been established for various qualities or types of cardamom, including ‘Aleppy Green’, ‘Coorg Green’, ‘Bleached’, ‘Half Bleached’, ‘White’, and ‘Mixed’ cardamoms.

Key Health Benefits

• Supports Digestion: Cardamom helps stimulate digestive enzymes, reduces bloating, gas, and can relieve constipation. It’s widely used in traditional medicine for easing gastrointestinal discomfort and protecting against stomach ulcers.
• Lowers Blood Pressure: Antioxidant and diuretic properties help regulate blood pressure, which may decrease heart disease risk.
• Improves Oral Health: Its oils have antibacterial effects that freshen breath, fight oral bacteria, and reduce gum disease risk.
• Anti-Inflammatory Effects: Cardamom is rich in phytochemicals that reduce inflammation markers (such as CRP, TNF, and IL-6), supporting overall health.
• Antioxidant Protection: High antioxidant content helps protect cells from oxidative damage, potentially lowering the risk of chronic diseases.
• Heart Health: Studies link cardamom to reduced cholesterol and improved lipid profiles, aiding cardiovascular health.
• Blood Sugar Management: It may help balance blood sugar levels due to its manganese content and support for healthy metabolism.
• Respiratory Benefits: Traditionally used to ease symptoms of bronchitis and looser congestion due to expectorant and anti-inflammatory properties.
• Immune Boost: Cardamom’s antimicrobial and antioxidant properties can help boost immune defenses and fight infections.
• Mood and Stress Relief: The aroma is known for its soothing effect, which may help reduce anxiety and promote relaxation.
• Detoxification: Diuretic action supports kidney health and natural toxin removal.

Usage and Safety

Safe in moderate amounts as a spice or tea for most people; excessive use may cause mild side effects like heartburn.

Supplement forms should be used cautiously, and after medical advice, especially for those with gallstones, pregnant, or breastfeeding individuals.

Cardamom is a versatile and potent spice for supporting overall health, traditional remedies, and daily wellness routines.