Is Cardamom or Cinnamon Healthier for You?

Cardamom and cinnamon are spices that both have nutritive and protective properties that offer health benefits. Cardamom and cinnamon are both flavorful and nutritious, but cinnamon may have an edge over cardamom.

Cardamom and cinnamon are popular spices used in cuisines worldwide. Evidence shows that both these spices have nutritive and protective properties that offer health benefits But what is the difference between cardamom vs. cinnamon, and which one is healthier for you? 

Cardamom is a spice that grows as small seeds in a pod. It is known as the “queen of spices.” It is grown in South India, Sri Lanka, Southeast Asia, and Central America. It is used whole or ground into a powder to flavor sweet and savory dishes and beverages like tea and coffee. It is strong and sweet, with a citrusy, minty, floral fragrance.

One teaspoon or 2 grams of cardamom contains the following nutrients:

• 6.22 calories
• 0.216 grams of protein
• 0.134 grams of fat
• 1.37 grams carbohydrates
• 0.56 grams of fiber
• 7.66 milligrams of calcium
• 4.58 milligrams of magnesium
• 3.56 milligrams of phosphorus
• 22.4 milligrams of potassium

It also contains vitamin C, B1, B2, B3, B6, and B12 and minerals like iron, sodium, zinc, copper, and manganese.

In traditional medicine, cardamom was used to relieve digestive problems and obesity. It is also used to cure health conditions like inflammation and infections.

Here are some health benefits of cardamom:

Antioxidant properties: Animal studies suggest that cardamom powder has antioxidants that may reduce oxidative stress. Cardamom contains natural, plant-based antioxidants. These are substances that protect your cells from oxidative damage by destroying free radicals or toxic molecules.

Heart-health and anti-inflammatory properties: Cardamom has anti-inflammatory components that prevent inflammation. This can protect your body from inflammatory diseases like heart problems and diabetes.

Studies in animals and humans show that cardamom powder or extracts can reduce blood pressure. Cardamom also has diuretic effects, which means it can remove excess water from your blood and lower your blood pressure.

Anti-cancer effects: Cardamom’s anti-inflammatory and antioxidant properties can prevent the growth of cancer cells. Studies have shown that cardamom’s antioxidative effects protect mice against skin cancer.

Improves good cholesterol: According to a study, cardamom extract improves good cholesterol levels in people who are prone to diabetes. An animal study also indicated that cardamom has liver-protective effects and prevents dyslipidemia (cholesterol imbalance in the blood). 

Protects the digestive system: In rats, cardamom can protect the digestive system from gastric ulcers. It prevents ulcer formation by protecting and healing the inner layer of the digestive tract from damage.

Neuroprotective effects: A lab study has shown that cardamom’s extract, cineole, has protective effects on brain cells, which may help prevent Alzheimer’s disease. However, more research is required to understand the effects of cardamom in humans.

Cinnamon is a spice recognized around the world. It is the dried bark of one of several species of plant grown in Sri Lanka, Indonesia, Vietnam, and China. It comes in the form of cinnamon sticks or powder. Cinnamon adds a warm, woody, and sweet flavor to desserts like cinnamon rolls, some savory dishes, and beverages. Its flavor mainly comes from an oil called cinnamaldehyde. 

One teaspoon or 2.6 grams of cinnamon has the following nutrients:

• 6.42 calories
• 0.104 grams of protein
• 0.032 grams of fat
• 2.1 grams of carbohydrates
• 0.056 grams of sugar
• 1.38 grams of fiber
• 26 milligrams of calcium
• 11.2 milligrams of potassium
• 2.91 micrograms of beta carotene 
• 7.67 international units of vitamin A

Cinnamon also contains vitamin E and K and minerals like magnesium and phosphorus.

Cinnamon has antioxidant, antimicrobial, and anti-diabetic effects. Here are some health benefits of cinnamon:

Antioxidant and anti-inflammatory properties: Cinnamon has natural antioxidants that destroy free radicals and prevent cell damage. They also prevent inflammation and can help protect your body from inflammatory diseases.

Antimicrobial properties: Cinnamon has antibacterial and antifungal properties. Traditionally, it was used as tooth powder to cure toothaches, dental problems, and bad breath caused by microbes in the mouth. It is still used in toothpaste and mouthwash due to its antimicrobial properties.

Reduces blood pressure and improves heart health: Cinnamon contains the oil cinnamaldehyde. It has vasodilatory effects, which means it helps widen blood vessels. This reduces blood pressure, especially in people with hypertension or high blood pressure. Animal studies have also shown that cinnamon protects and improves heart health by preventing inflammation.p>

Anti-cancer properties: Cinnamon extract contains plant-based phenols, which may protect against blood cancers. They also prevent the growth of cancer cells. A study has also shown that cinnamon’s antioxidative effects can potentially prevent colorectal cancer.

Controls diabetes: If you have type 2 diabetes or are prone to it, including cinnamon in your diet can decrease your blood glucose and fat levels. It also protects you from developing complications like heart problems.

Improves digestive function: Lab studies show that cinnamon protects cells lining the digestive tract and prevents inflammatory conditions like colitis. Also, animal studies revealed that cinnamaldehyde extract improved gut health in rats.

Boosts brain function: A study revealed that cinnamon improves the ability of brain cells to use glucose and boosts brain function in rats. However, more studies are required to understand these effects in humans.

Cardamom and cinnamon are both flavorful and nutritious. However, these differences can help you decide which one is better for you.

Availability and cost

Both cardamom and cinnamon are readily available. But in terms of cost, cardamom is one of the most expensive spices. In comparison, cinnamon is more affordable. 

Nutritional value

One teaspoon of cardamom has more calories than cinnamon. However, cinnamon has more sugar content than cardamom. Cinnamon contains higher carbohydrate and fiber contents, whereas cardamom has more fats and proteins.

Cardamom is richer in minerals than cinnamon. But cinnamon has high levels of calcium. Cinnamon contains vitamin B complex and vitamins K, E, and A, whereas cardamom has more vitamin C content. 

Health benefits

Both cardamom and cinnamon have similar properties and health effects. However, research shows that cinnamon has higher levels of antioxidants than cardamom. Also, cinnamon was found to be more effective in decreasing the levels of an enzyme called lipase. High levels of lipase can lead to diabetes and complications like heart problems. 

Cinnamon seems to be a more potent anti-diabetic than cardamom. If you are at risk of developing type 2 diabetes, cinnamon may be a better and cheaper option for you.

Although both cardamom and cinnamon are tasty and nutritious, ensure that you have them in small quantities. Large amounts can lead to allergy or toxicity. If you have a cinnamon or cardamom allergy, consult your doctor to learn more about substitute spices.