What are the Best Health Benefits of Nutmeg?

Have you heard of nutmeg? Do you know what is it? If your answer is yes, then good for you. If you answered no, then don’t you worry. This article will tackle everything from what nutmeg is to what it can do for you. Keep reading to learn more!

What is Nutmeg?

Nutmeg is one of the two spices that grow on the evergreen tree. Scientifically classified as Myristica fragrans, nutmeg is native to the islands surrounding Indonesia as well as other tropical locales.

Nutmeg is derived from the seed of the tree. You may also recognize another derivative of this seed: mace, which comes from the reddish, dried shell. Evergreens are the only tree that bear two different seasonings.

Nutmeg is a subtle and somewhat sweet spice, often used in various culinary applications. The evergreen tree is also coveted for the essential oils that can be derived from its leaves and bark. Additionally, nutmeg butter is a popular product. Many of these derivates are prized for their various health benefits.

Nutritional Facts of Nutmeg

Although nutmeg is a seasoning used parsimoniously in dishes, it can still impact your health in a lot of ways. This is mostly because of its array of minerals, vitamins and organic compounds. All of these advantageous components, including manganese, dietary fiber, thiamin, copper, magnesium, folate and vitamin B6 are beneficial for the overall health.

100 grams, or 1 serving, of nutmeg has:


Nutrient Value

Percentage of RDA

Energy525 Kcal26
Carbohydrates49.29 grams38%
Protein5.84 grams10%
Total Fat36.31 grams180%
Cholesterol0 milligrams0%
Dietary Fiber20.8 grams55%


Folates76 µg19%
Niacin1.299 milligrams8%
Pyridoxine0.160 milligrams12%
Riboflavin0.057 milligrams4%
Thiamin0.346 milligrams29%
Vitamin-A102 IU3.5%
Vitamin C3 milligrams5%


Sodium16 milligrams1%
Potassium350 milligrams7.5%


Calcium184 milligrams18%
Copper1.027 milligrams114%
Iron3.04 milligrams38%
Magnesium183 milligrams46%
Manganese2.900 milligrams126%
Phosphorus213 milligrams30%
Zinc2.15 milligrams20%

Health Benefits of Nutmeg

Here are some of the most surprising health benefits of nutmeg:

  • Helps regulate blood pressure: the mineral content of nutmeg helps maintain organ function, while the potassium in it acts as a vasodilator. This helps relax blood vessels, thus reducing blood pressure and lowering strain on the cardiovascular system.
  • Helps with skincare: when you make a paste out of nutmeg and apply it to your skin, it can help reduce irritation and inflammation. It also promotes hydration and makes your skin’s appearance much smoother.
  • Helps treat leukemia: this is one of the most wonderful health benefits of nutmeg. Studies show that the methanolic compound in the spice helps fight the cancer cells that cause leukemia.
  • Helps treat insomnia: even just a pinch of nutmeg in warm milk may help reduce nerve tension and stimulate serotonin release, creating a feeling of sedation or relaxation.
  • Helps detoxify the body: the spice may act as a stimulant in a number of ways, thus boosting the general health of the body. More specifically, it may help eliminate the toxins that are accrue in the kidney and liver.
  • Helps improve brain health: the macelignan and myristicin compounds in nutmeg are beneficial reducing any degradation of cognitive function and neural pathways, which are common afflictions for those with Alzheimer’s disease or dementia.
  • Helps promote digestion: nutmeg may help stimulate the digestive process by promoting peristaltic motion in the smooth muscles of the intestine.

Nutmeg isn’t just a spice to add to your dishes for mouthwatering flavour. It’s also incredibly beneficial for your overall health!


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