Nutmeg benefits: 9 health benefits of nutmeg in daily diet, best ways to consume it

Nutmeg, the aromatic spice that comes from the seed of the Myristica fragrans tree, has been used as a culinary and medicinal spice for centuries. It is rich in antioxidants, essential oils and minerals such as magnesium, calcium and iron, which can contribute to overall health and well-being when used in moderation.

“Nutmeg is a great digestive stimulant, and it has the potential to help boost and improve mood and sleep quality. It even helps relieve stress,” says Dr Rohit Saxena, MD, Sleep Medicine and Nutrition Specialist.

The expert, however, cautions against using it in excess: “It can be toxic. A dash a day is more than sufficient to unlock its benefits,” he suggests.

Also read | Turmeric, cinnamon, black pepper and more, best Indian spices to boost your beauty game

Health benefits of nutmeg

• Improves digestion: This warm spice helps boost secretion of stomach-healthy compounds that relieve bloating and gas problems.

• Promotes better sleep: Sprinkling nutmeg in warm milk before bed can soothe your nerves and help you sleep better.

• Boosts Immunity: Nutmeg is loaded with antioxidants and other important minerals that help boost the immune system and keep free radicals at bay.

• Relieves pain and inflammation: Nutmeg decreases joint pain and muscle discomfort.

• Supports brain health: Nutmeg offers myristicin and macelignan, which help support memory and cognitive function.

• Keeps skin healthy: The antibacterial properties in nutmeg help fight acne, while its vitamins and minerals nourish the skin from the inside out.

• Aids in detoxification: Nutmeg naturally detoxifies the liver and kidneys of toxins.

• Improves oral health: Nutmeg has anti-bacterial agents that stops bad breath and cures gum infections.

• Balances mood and reduces stress: Nutmeg works as a natural antidepressant and lowers anxiety.

Best ways to consume nutmeg

• With warm milk: Sprinkle a little in your glass before going to bed to improve your sleep quality.


• In tea or coffee: Sprinkle it in your tea or coffee for added taste and health benefits.


• Smoothies: Combine small amounts for an extra dose of antioxidant power.


• In Soups or Curries: Add them while cooking for added aroma and nutrition.


• As a face pack: Mix it with honey to get glowing skin.