The Many Powers of Nutmeg

There is a good chance you have a jar of nutmeg tucked somewhere in the back of your spice cabinet, pulled out once a year for eggnog or a holiday pie. But what if I told you that this humble little spice has a history more dramatic than most Hollywood films, and a health profile that might just earn it a permanent spot on your kitchen counter?

As women who care about nourishing our bodies with intention, nutmeg deserves a second look — and I think by the end of this article, you will agree.

Nutmeg grows on a tree native to the islands of Indonesia. The fruit itself is of a warm yellow color, used in fruit salads and jams, while the seed inside — the nutmeg — is what we grind into our dishes. The lacy exterior coating of that seed is harvested separately and sold as mace, a related spice with its own distinct uses.

For centuries, only a handful of merchants knew exactly where nutmeg could be found. That secrecy allowed them to sell it for extraordinary prices in European markets, where it was coveted and considered almost magical.

The spice trade eventually became so valuable that the Dutch East India Company waged wars to control nutmeg production. In one of the more astonishing footnotes of culinary history, the Dutch traded the island of Manhattan to the British in exchange for sole control over the nutmeg-producing island of Run.

The British, ever resourceful, eventually smuggled seedlings to the West Indies, establishing thriving nutmeg plantations in the Caribbean. Today, Indonesia and Grenada are the world’s two leading producers.

Nutmeg was already known to the Romans, though they used it primarily as incense. It was Arab and Indian cultures that first recognized and documented its remarkable medicinal properties, a wisdom that traditional healing systems have carried forward for generations and that modern science is now beginning to validate.

The bold, distinctive flavor of nutmeg comes primarily from myristicin, an essential oil also found in parsley and celery, though in far smaller concentrations.

Myristicin and the other active compounds in nutmeg have been the subject of a growing body of research — mostly animal and laboratory studies at this stage, but the findings are genuinely exciting.

Indian researchers have found that nutmeg reduces total cholesterol and LDL cholesterol, the type most associated with cardiovascular risk.

Perhaps even more compelling for those of us navigating the relentless stress of modern life, Indian researchers similarly found that nutmeg is as effective as pharmaceutical anti-anxiety medications in relieving anxiety; and it also acts as an antidepressant, improves learning and memory, and supports libido.

Thai researchers have identified anti-cancer properties in nutmeg.

Brazilian scientists published findings in the Journal of Ethnopharmacology which shows that myristicin kills most rotaviruses, the leading viral cause of diarrhea.

Indeed, Traditional Chinese Medicine has long used nutmeg as a remedy for diarrhea, and the Ayurvedic remedy Medbarid, which contains nutmeg, has been used for generations specifically to stop diarrhea.

Ayurvedic medicine considers that nutmeg is an aphrodisiac, a quality that is also recognized in the Caribbean.

Pakistani researchers, publishing in Phytotherapy Research, documented strong anti-convulsant effects.

Here is something that I find particularly exciting as a health coach who works with women: Korean researchers have found that a compound in nutmeg protects the skin from UV damage and inhibits elastase, the enzyme responsible for the breaking down of elastin. In other words, nutmeg may helps you maintain a youthful appearance. That is a conversation worth having.

Beyond its internal health benefits, nutmeg ointments have a long history of use for rheumatic conditions, working by stimulating circulation and reducing inflammation. They can also be applied topically to areas affected by eczema, offering a gentle, natural option for sensitive skin.

In the Caribbean, nutmeg is far more than a baking spice. It is a traditional remedy for stomach aches, digestive disorders, headaches, menstrual irregularities, and hemorrhoids. It is used to promote relaxation and support restful sleep, something that eludes so many of us.

This accumulated wisdom, passed down through generations of healers and home cooks, reflects a deep and intimate relationship with this spice that the rest of the world is only beginning to appreciate.

One of the joys of nutmeg is how versatile it is. We tend to think of it as a dessert spice, and yes, it is wonderful in baked goods, warm drinks, and holiday recipes, but it belongs in savory cooking just as much.

Try grating a little over roasted cauliflower, stirring it into a béchamel sauce, or adding it to a potato gratin the way the French do. In the Caribbean, it appears in soups, curries, and ice creams. In India, it is a key component of garam masala. In Indonesia, it flavors everything from rice dishes to meats.

The most important thing to know about using nutmeg is this: grate it fresh, right before you use it. Pre-ground nutmeg loses its volatile oils quickly, and with them, most of its flavor and much of its medicinal potency.

A small nutmeg grater — often sold with a little compartment to store the nut as you work through it gradually — is a worthy addition to any kitchen.

When buying whole nutmegs, look for ones from Grenada if you can find them, as they are considered the finest quality. Avoid any that are cracked, show small holes (a sign of worm infestation), or feel dry and light, which means the essential oils have already evaporated.

A Word of Caution

In the spirit of the honest, whole-picture approach I always try to bring to my health coaching practice, I want to share an important caution about nutmeg. In culinary amounts, the pinch or light grating you would add to a recipe, nutmeg is perfectly safe and wonderfully beneficial.

But consumed in large quantities, it becomes toxic. Eating a whole nutmeg can cause hallucinations and nausea. Consuming two at once has, in rare cases, proven fatal. This toxicity comes from myristicin at high concentrations.

Additionally, safrole, another compound in nutmeg, is carcinogenic when consumed in large quantities, and just by itself. There is no need to be alarmed by this: culinary use is safe, but it is important to know, especially in households with curious children.

Bonus: A Simple Nutmeg Remedy for Gastroenteritis

The next time you or someone in your household is dealing with a stomach bug, consider this gentle traditional remedy: brew a cup of astringent tea (black tea works well) and add a small pinch of freshly grated nutmeg.

It is a simple, soothing combination that Traditional Chinese Medicine and Caribbean folk medicine have relied on for generations, and it may offer real comfort when you need it most.

Nutmeg is one of those ingredients that reminds us how much healing potential is hiding in plain sight, often right in our own kitchens. I hope this inspires you to reach for it a little more intentionally.

If you have questions about incorporating spices and whole foods into a personalized wellness plan, I would love to support you. Reach out at https://celltosoulhealth.com/services and let’s explore what’s possible for your health.

Disclaimer: I am not a doctor or nutritionist, and this is neither medical nor nutritional advice.

References

Onyenibe NS, Fowokemi KT, Emmanuel OB. African Nutmeg (Monodora Myristica) Lowers Cholesterol and Modulates Lipid Peroxidation in Experimentally Induced Hypercholesterolemic Male Wistar Rats. Int J Biomed Sci. 2015 Jun;11(2):86-92. PMID: 26199582; PMCID: PMC4502738.

Sangalli BC, Chiang W. Toxicology of nutmeg abuse. J Toxicol Clin Toxicol. 2000;38(6):671-8. doi: 10.1081/clt-100102020. PMID: 11185977.

Zhang WK, Tao SS, Li TT, Li YS, Li XJ, Tang HB, Cong RH, Ma FL, Wan CJ. Nutmeg oil alleviates chronic inflammatory pain through inhibition of COX-2 expression and substance P release in vivo. Food Nutr Res. 2016 Apr 26;60:30849. doi: 10.3402/fnr.v60.30849. PMID: 27121041; PMCID: PMC4848392.