What Is Nutmeg?
Nutmeg is not a nut but the seed of the Myristica fragrans tree, an evergreen tree species native to Indonesia’s Banda Spice Islands, also known as the Moluccas. This tropical tree is the source of two prized spices: nutmeg and mace.
Although it can be purchased whole, the spice is also sold ground into powder, or as an essential oil.
Nutmeg includes a remarkable variety of potent components that may help prevent many diseases and improve your general health, despite the fact that it’s more typically used for its flavour than for its health advantages.
Let’s take a detailed look at this remarkable spice and its many benefits to our health and wellbeing in this comprehensive post all about nutmeg.
Nutmeg Fruit and Spice
The nutmeg tree can grow up to 20 meters (65 feet) tall and begins producing fruit about eight years after planting, reaching its prime after 25 years and bearing nutmeg (up to 20,000 per tree) for up to 60 years.
The fruit of the nutmeg tree actually resembles an apricot and splits open when fully ripe, revealing the seed and the crimson red aril. Nutmeg is derived from the inner seed, while mace is the red, lace-like aril surrounding the seed.
Currently, the main areas where nutmeg is are grown are Indonesia and Grenada (West Indies), accounting for 75% and 20% of market share, respectively (Spence 2024).
Nutmeg vs. Mace: Key Differences
Nutmeg and mace come from the Myristica fragrans tree but are distinct in form, flavor, and culinary use. Mace is the outer, red aril that encases the nutmeg seed, removed and ground into a golden-orange spice.
Nutmeg is the seed itself, available whole or ground. Nutmeg has a sweeter, milder taste with earthy undertones, making it ideal for desserts and creamy dishes. In contrast, mace is spicier and more pungent, often likened to a mix of cinnamon and pepper, making it better suited for savoury recipes. While they grow as one, they are rarely used together in cooking due to their differing flavour profiles.
Nutmeg
Mace
Sweet and Savoury Dishes
After harvest, nutmeg seeds undergo a drying process lasting up to two months. During this time, the seed shrinks, pulling away from its hard outer shell. The kernels are ready when they rattle inside their shell, which is then broken to extract the nutmeg seed.
Nutmeg is commonly used to flavour both sweet and savoury dishes. You’ll frequently find nutmeg in curries, sweets, savoury dishes, pickles, ketchup, mulled wine, and chai tea due to its warm, mildly nutty and stimulating flavour. Its warm, slightly sweet taste makes it a popular ingredient as a coffee sprinkle, in baked goods, desserts, and beverages like eggnog. It also enhances savoury recipes such as butternut squash soup and creamy cauliflower and cheese gratins. Despite its name, nutmeg is safe for individuals with tree nut or peanut allergies.
Nutmeg’s amazing history, combined with its culinary versatility and distinct aroma, makes it one of the most treasured spices in global cuisine. Its journey from the tropical Banda Islands to kitchens worldwide reflects its enduring value and strong cultural significance.
Using Whole vs. Ground Nutmeg
Nutmeg and mace are both available as whole seeds or pre-ground powder, with each form offering distinct advantages. Grating whole nutmeg directly into a dish provides a fresher, more robust flavour compared to pre-ground nutmeg, which can lose its potency over time., sometimes rapidly.
Whole nutmeg seeds, roughly the size of an apricot pit, are long-lasting when stored properly, making them a preferred choice for occasional use. Pre-ground nutmeg, while convenient, has a short shelf life and may not deliver the same depth of taste as freshly grated nutmeg.
Historical and Medicinal Uses of Nutmeg
Nutmeg, harvested from the seed of the Myristica fragrans tree, has long been revered for its culinary and medicinal properties. Native to Indonesia’s Banda Islands, also known as the Spice Islands, nutmeg played a pivotal role in shaping global trade during the 16th and 17th centuries.
Its unique spicy flavour and powerful preservative qualities made it a valuable spice, leading to intense rivalries among European powers to dominate its cultivation and distribution. Nutmeg was so highly prized that it was traded as currency and became the focus of colonial conquests.
It was fashionable n the 17th and 18th centuries for fashionable Europeans to carry their own personal nutmeg graters to season their food and drinks at the table. While nutmeg and mace were widely used in recipes in 17th-century, today, spices like pepper and chilli are far more popular (in terms of volume sold) (Spence 2024).
Medicinal Applications Through the Ages
In traditional medicine, nutmeg has been celebrated for its warming, aromatic, and carminative (relaxing) properties. Ancient Indian Ayurveda and traditional Chinese medicine recognised nutmeg as a remedy for digestive disorders, including colic, flatulence, indigestion, and diarrhoea. It was also believed to promote relaxation, treat insomnia, and stimulate circulation.
Folkloric medicine further extended nutmeg’s reputation as a versatile treatment. For centuries, it was applied externally to alleviate rheumatic pain, heal skin infections, and address pain and paralysis. Internally, it was used to combat gastrointestinal issues and as a treatment for parasitic infections and even plagues. In some regions, nutmeg was thought to have tumour-inhibiting properties.
Unconventional and Historical Uses of Nutmeg
Historical Significance
Nutmeg’s global impact extends beyond its medicinal uses. By the 1st century A.D., nutmeg was already a coveted spice in trade. Its value skyrocketed in the early modern era, leading to European powers vying for control of the Spice Islands. The Dutch sought to maintain their monopoly by securing the Banda Islands, leading to violent conflicts and the eventual establishment of the Dutch East India Company.
By the late 12th century, nutmeg had become widely recognised across Europe. Nutmeg’s essential oils possess bactericidal, fungicidal, and insecticidal properties, making it a valuable tool for food preservation in medieval Europe.
Nutmeg’s enduring appeal lies in its dual role as a powerful spice and a natural medicine, bridging culinary traditions and healing practices across centuries. Its historical significance and medicinal versatility continue to make it a treasured resource worldwide. There are many traditional uses for nutmeg, here are just a few:
Traditional Remedies
For centuries, nutmeg have been employed to treat a wide range of ailments, including:
Nutmeg Contains More Than 50 Natural Compounds
Nutmeg was also used traditionally as an aphrodisiac and for its purported calming effects on the nervous system. More recently, research has identified nutmeg’s antimicrobial and anti-inflammatory compounds, offering potential benefits for combating infections and reducing inflammation.
The chemical analysis of nutmeg extracts identified over 50 compounds, including flavonoids, alkaloids, and polyphenolic compounds, which exhibit antioxidant properties and can be used as phyto-medicines. Additionally, nutmeg’s active compound, myristicin, is being studied for its neuro-protective properties, hinting at its role in supporting cognitive health. (Al-Rawi et al., 2024).
Myristicin Is A Key Compound
Myristicin is a naturally occurring compound found in several common herbs and spices such as parsley, carrots, and pepper, including high levels in nutmeg. This compound serves as a natural insecticide, helping plants defend themselves against pests. Additionally, myristicin has been shown to enhance the effectiveness of other insecticides, making it a valuable asset in pest control strategies. Beyond its role in plant defence, myristicin also contributes to the characteristic flavour and aroma of nutmeg (Seneme et al., 2021).
Health Benefits of Nutmeg
Nutmeg offers a variety of health benefits due to its unique chemical composition and traditional medicinal uses. While similar to clove in its antimicrobial properties, nutmeg has distinct effects on the body, particularly in supporting digestion, reducing inflammation, and promoting overall health.
Notably, despite its sedative and toxic properties, nutmeg ingestion alone did not cause death or life-threatening effects within the dosage range of 20-80 g powder. (Al-Rawi et al., 2024).
There are many health benefits associated with nutmeg, here are just a few of the many health benefits associated with nutmeg:
Nutmeg’s versatility as both a culinary ingredient and a medicinal spice underscores its value in promoting health and wellness. However, it should be consumed in moderation to avoid adverse effects such as nutmeg toxicity.
Antifungal and Antibacterial Properties of Nutmeg
Nutmeg exhibits potent antifungal and antibacterial activities that contribute to its wide use in traditional and modern medicine. Powerful compounds such as malabaricone and myristicin, among others, have shown the ability to inhibit bacterial growth and fungal development
It has been demonstrated that nutmeg possesses antibacterial properties against bacterial types that could be dangerous to our health. Hazardous bacteria, like E. coli strain O157, which can result in serious illness and death in humans, have been shown to be inhibited by nutmeg (Takikawa 2002)
These properties make nutmeg useful in preserving food, combating infections, and serving as an antiseptic. Studies have highlighted nutmeg’s effectiveness against a variety of bacterial strains, including Staphylococcus aureus, Escherichia coli, and Klebsiella pneumoniae, demonstrating its broad-spectrum antimicrobial capabilities (Ibrahim et al., 2011)
Anti-Candida
Seeds of nutmeg were best in repressing Candida albicans growth. Most nutmeg extract antifungal activities were also the same as to Clotrimazole drug (Sultan et al., 2023).
Anti-Biofilm
In addition to fighting harmful microbes, nutmeg is effective against certain multidrug-resistant (MDR) bacterial strains and foodborne fungi such as Aspergillus flavus. Research has also revealed that nutmeg extracts and essential oils can even inhibit bacterial biofilm formation, which is a protective layer that bacteria form to resist antibiotics
These antimicrobial properties extend to inhibiting the growth of plant pathogens and fungi responsible for food spoilage, making nutmeg valuable in both health and agriculture.
Key Points
Fatty Liver Disease
A recent study found nutmeg extract to alleviate non-alcoholic fatty liver disease (NAFLD) by balancing and regulating the intestinal flora, especially the abundance of probiotic species; by improving the intestinal environment. Nutmeg was also found to help regulate liver inflammation by reducing the expression of inflammatory compounds made by our immune system (NF-κB) (Zhao et al., 2022).
Oral Health
Gum disease and dental caries can be brought on by certain bacteria like Streptococcus mutans. Nutmeg extract displayed potent antibacterial activity against many potentially unwanted bacteria, according to a test-tube studies. (Shafiei 2012)
Results of a study involving older denture wearers, showed high bioactivity of nutmeg seeds against many fungal pathogens, making nutmeg a potential candidate for a potent antifungal medication. (Iyer 2017)
How to Use Nutmeg
Nutmeg is a versatile spice that can elevate both sweet and savoury dishes. Whether you’re adding a pinch to baked goods or seasoning savoury meals, nutmeg’s warm, earthy profile complements a wide array of cuisines.
Common Uses:
Tips for Cooking with Nutmeg:
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.
