Elaichi Essentials: Exploring Its Types, Nutrition, and Health Benefits

The health benefits of elaichi or cardamom as it’s widely known are many. Also known as the ‘queen of spices,’ its aromatic flavour and nutritional benefits have seen it being used in many ways. This versatile spice is derived from the seeds of the Elettaria cardamomum plant and holds a prime place in various cuisines worldwide. Beyond adding a unique taste to meals, elaichi is also an integral part of traditional medicine.

Types of Elaichi

Let’s explore the different types of elaichi (cardamom), the queen of spices:

1. Green Cardamom (Choti Elaichi): Green cardamom is the most common type of elaichi. It boasts a sweet and aromatic flavour that works well in both sweet dishes and savoury ones. You’ll also find it adds a warm kick to beverages like chai.
2. Black Cardamom (Badi Elaichi): Bigger and darker than its green counterpart, black cardamom offers a smoky flavour. It’s mostly used in savoury dishes like Indian curries and stews.
3. White Cardamom: This type of elaichi is essentially bleached green cardamom. Although less commonly used due to its milder flavour, white cardamom finds its way into some speciality dishes.

Nutritional Facts about Elaichi

Beyond its enchanting flavour, elaichi comes packed with nutrients that contribute to your overall health. Let’s dive into some key nutritional facts about elaichi. The nutritional composition of 100 grams of elaichi is given below.

Ingredient/Nutrient	Amount
Energy	311 calories
Protein	10.8 gms
Fats	6.7 gms
Carbohydrates	68 gms
Fibre	28 gms
Calcium	383 mg
Iron	14 mg
Vitamin C	21 mg
Magnesium	229 mg
Phosphorus	178 mg
Potassium	1120 mg
Manganese	28 mg

In addition to these nutrients, elaichi is a treasure trove of antioxidants like flavonoids and plant esters. They contribute to its anti-inflammatory properties and overall health benefits, such as aiding digestion, improving oral health, and enhancing respiratory function. Making elaichi a part of your diet can not only elevate the flavour of your dishes but also provide a range of health benefits.

3 delicious recipes with elaichi

1) Badi Elaichi Chai

This unique tea recipe uses black cardamom (badi elaichi) instead of the more common green variety. The smoky and warm flavours of black cardamom create a distinctive and comforting chai.

Ingredients:

• 1 cup water
• 1 cup milk (half-and-half or full fat)
• 1 black cardamom pod, cracked open
• 2-3 inches of ginger, crushed
• 3 tsp black tea leaves
• Sugar to taste

Instructions:

1. Using a mortar and pestle, crush the black cardamom pod to powder, removing the skin.
2. Combine the cardamom, ginger, and water in a pot and bring to a boil. Simmer for 1 minute.
3. Add the tea leaves and boil for 10 seconds.
4. Pour in the milk and add sugar. Stir until the sugar dissolves.
5. Strain and serve hot.

2) Elaichi Rice

Elaichi adds a lovely aroma and flavour to basmati rice, making it a perfect accompaniment to curries or as a standalone dish.

Ingredients:

• 1 cup basmati rice
• 2 cups water
• 4-5 green cardamom pods
• 1 cinnamon stick (optional)
• 1 tsp salt

Instructions:

1. Rinse the rice until the water runs clear.
2. In a pot, combine the rice, water, cardamom pods, cinnamon stick (if using), and salt.
3. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until the rice is tender and the water is absorbed.
4. Remove from heat and let sit, covered, for 5 minutes.
5. Fluff the rice with a fork and serve hot.

3) Elaichi Coconut Ladoo

These sweet coconut balls (ladoos) are infused with cardamom, making them a delightful treat for festivals or special occasions.

Ingredients:

• 2 cups grated fresh coconut (or desiccated coconut)
• 1 cup sweetened condensed milk
• 1/2 teaspoon ground green cardamom
• 1/4 cup chopped nuts (almonds or cashews) for garnish

Instructions:

1. In a pan, combine the grated coconut and condensed milk over low heat. Stir continuously until the mixture thickens (about 5-7 minutes).
2. Add the ground cardamom and mix well. Remove from heat and let it cool slightly.
3. Once cool enough to handle, grease your hands with a little ghee and shape the mixture into small balls.
4. Roll the ladoos in chopped nuts for garnish. Allow them to set before serving.

Top 10 Health Benefits of Elaichi

Elaichi’s treasure trove of benefits has made it a valuable addition to diets across the globe. Let’s delve into the magnificent health benefits of elaichi and explore how this powerful spice can improve your overall health and well-being.

1. Improves Digestive Health

Elaichi acts as a natural digestive aid, promoting proper digestion by stimulating the secretion of digestive enzymes. Common digestive issues such as bloating, cramps, and indigestion can be alleviated with its use. The essential oils in elaichi, particularly menthone, soothe the stomach lining and reduce inflammation, making it an effective remedy for stomach ulcers and acid reflux.

2. Improves Oral Health

Elaichi can play an integral role in maintaining good oral hygiene, apart from being a natural breath freshener. It contains potent antibacterial compounds that can combat the bacteria responsible for gum disease and bad breath. Chewing on elaichi seeds can balance oral pH levels, curbing the development of cavities and gum-related issues.

3. Enhances Appetite

Elaichi’s stimulating effect on appetite makes it beneficial for those struggling with poor appetite. Its flavoursome aroma can stimulate the senses, sparking a desire to eat.

4. Manages Nausea and Vomiting

The anti-inflammatory properties along with its capacity to soothe the stomach make elaichi an effective remedy for nausea and vomiting. It can be particularly helpful in combating motion sickness and morning sickness during pregnancy.

5. Aids Nicotine Withdrawal

For individuals attempting to quit smoking, elaichi could be a helpful ally. Its pleasant aroma and flavour can assist in curbing nicotine cravings, offering a healthier alternative to smoking.

6. Lowers Blood Pressure

Rich in antioxidants, elaichi also has a diuretic effect which aids in lowering blood pressure. Research indicates that daily consumption of cardamom powder can significantly reduce both systolic and diastolic blood pressure in individuals with hypertension.

7. Controls Blood Sugar

The antioxidant and anti-inflammatory properties of elaichi may help regulate blood sugar levels. For individuals with diabetes, this could prove particularly beneficial by improving insulin sensitivity and reducing the risk of complications.

8. May Treat Cold and Cough

Traditionally, elaichi has been used to treat respiratory ailments such as colds and coughs. Its warming properties combined with its ability to clear phlegm make it a valuable remedy for lung and nasal congestion. Inhaling steam infused with cardamom essential oil can aid in relieving symptoms of coughs and colds.

9. Helps in Cancer Prevention

Elaichi contains compounds that may possess anti-cancer properties. Studies suggest cardamom powder can enhance the activity of cancer-fighting enzymes and bolster the tumour-attacking capacity of natural killer cells. Although more research is warranted, elaichi shows promise as a potential preventive measure against certain types of cancer.

10. Acts as Detoxifier

Elaichi serves as a natural detoxifier, aiding the body in flushing out harmful toxins. Its diuretic properties promote frequent urination, facilitating the elimination of waste products and toxins from the body. Moreover, the hepatoprotective elements present in elaichi help safeguard liver health and prevent disorders like cirrhosis and fatty liver disease.

Incorporating elaichi into your diet can greatly contribute to your overall well-being. With benefits ranging from improved digestive health and oral hygiene to lower blood pressure and potential cancer prevention, elaichi is truly a spice worth considering for your daily culinary and wellness routine.

Variety is the spice of life, and including a variety of spices like elaichi can add flavour as well as health benefits to your meals! Whether it be the green elaichi or the black elaichi, both variants come with several health-enhancing properties. Thus, elaichi’s nutritional benefits make it an essential item worth including in every kitchen- a spice that does more than just add flavour but contributes to health and wellness.

Remember, the journey to good health begins with small steps. So why not start with opening up that jar of elaichi in your kitchen today?

Frequently Asked Questions (FAQs)

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/nutrients
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467221/
3. https://pubmed.ncbi.nlm.nih.gov/37447289/
4. https://journals.lww.com/nutritiontodayonline/fulltext/2022/01000/cardamom__potential_health_benefits.8.aspx
5. https://pubmed.ncbi.nlm.nih.gov/31430531/
6. https://pubmed.ncbi.nlm.nih.gov/31541721/
7. https://pubmed.ncbi.nlm.nih.gov/34579443/
8. https://www.sciencedirect.com/science/article/abs/pii/S0308814607002178