7 Cardamom Benefits: Why This Spice Deserves a Spot in Your Pantry

From supporting immunity to aiding digestion, discover some of the top ways cardamom can support your health and wellness.

By Rachel Gargano MS, RD, CSSD, CBS | Chief Registered Dietitian at Live it Up,

— On Jan 22, 2026

7 Cardamom Benefits: Why This Spice Deserves a Spot in Your Pantry

In this article:

If you've ever sipped on a spiced chai tea or enjoyed a Rogan Josh lamb curry, chances are, you've tasted cardamom. This fragrant spice not only adds complex flavor to a variety of dishes and baked goods but also offers its fair share of health benefits.

As a registered dietitian, I'm always eager to learn how incorporating natural ingredients into our diets can enhance our health, so I'm excited to share some of the potential therapeutic benefits of cardamom. I’ll also explain how Live it Up Golden Hour is a delicious way to try more of this spice.

Purported health benefits of cardamom:

Supports immunity
Aids digestion
May help with weight management
Offers antioxidant benefits
May help with inflammation
May aid oral health
Supports stress regulation

What Is Cardamom?

Cardamom is a spice that comes from the seeds of several plants in the ginger family. Native to regions of Southern India, these plants produce small pods containing tiny cardamom seeds.

Cardamom pods are often ground and used as a spice for food. However, the plant also has various medicinal properties, so it's been used as a herbal supplement in traditional medicine for centuries.

There are two main kinds of cardamom: green and black.

Green cardamom comes from the Elettaria plant and has a sweet, floral flavor that is often compared to eucalyptus. It's typically added to sweet dessert dishes and teas like baklava and chai tea.
Black cardamom, on the other hand, comes from the Amomum plant and has a flavor described as smoky and minty, and is commonly used in savory dishes such as stews and curries.

Cardamom Nutrition Facts

One tablespoon of cardamom contains:

Calories: 18
Total fat: 0.4g
Carbohydrates: 4g
Fiber: 1.6g
Protein: 0.6g

It also includes several vitamins and minerals, including:

Potassium: 64.9mg
Calcium: 22.2mg
Magnesium 13.3mg
Phosphorus: 10.3mg
Iron: 0.81mg

Possible Side Effects of Cardamom

Cardamom is generally considered safe to consume, but in some cases, it can be an allergen. An allergic reaction to a spice like cardamom could cause a skin rash, itchy mouth, or coughing.

7 Potential Benefits of Cardamom from a Dietitian

Cardamom is a powerful spice that can support your health in various ways. The following are just a few of the many purported health benefits of cardamom.

1. Supports Immunity

Cardamom contains several immune-supporting vitamins and minerals, including vitamin A, C, B6, iron, magnesium, calcium, and phosphorus. These nutrients can aid the immune system in several ways. For example, vitamin C helps form antibodies, calcium can activate T cells, and magnesium monitors inflammation.

These vitamins and minerals, paired with the spice's antioxidant compounds, can help your body’s immune response. In fact, one study found that green cardamom essential oil has properties that help disrupt the communication between microbes, which shows promise for supporting immunity.

2. Aids Digestion

Cardamom may also support your digestive health. For example, it's a carminative, meaning it may help with bloating and gas. It also has a high fiber content, so it can support gut health and even have laxative effects that support motility and regularity.

Furthermore, the spice helps activate digestive enzymes, which break down food, help your body absorb nutrients, and make it easier for the food to travel through your digestive tract.

3. May Help with Weight Management

Cardamom may play an important role in weight management. A recent study found that the spice may help with energy expenditure and fat mass. The research suggests that cardamom may support the breakdown of fats, helping with the accumulation of fat in tissues and reducing fat deposits.

Though this research is promising for weight loss goals, more studies are needed. Adding cardamom to your diet will not work on its own for weight management, requiring healthy meals and regular exercise.

4. Offers Antioxidant Benefits

Cardamom contains several compounds that act as antioxidants, such as flavonoids, tannins, terpenoids, and phenolics. These compounds provide cardamom with its antioxidant properties, helping to fight free radicals and protect against oxidative stress.

Through a process called oxidation, free radicals can damage DNA and other kinds of cells in your body. Therefore, antioxidants are necessary to neutralize free radicals and prevent oxidative damage, which supports longevity in the long-term.

Did You Know? Flavonoids are renowned for their antioxidant benefits, but these compounds are also responsible for creating the bright hues we see in fruits, vegetables, and flowers. These vibrant colors create visual cues to help attract pollinators.

5. May Help with Inflammation

Several of the compounds found in cardamom, such as flavonoids, polyphenols, and phenolic acids, have inflammatory properties, too. This means they may block the chemicals that cause inflammation, thereby aiding with swelling. Controlling inflammation within your body is important for overall health and well-being.

Did You Know? Cardamom is just one example of a food that helps promote a healthy inflammatory response. If you'd like more in your diet, consider eating more fatty fish, nuts, seeds, citrus fruits, berries, and leafy greens.

6. May Aid Oral Health

Cardamom extract may support oral hygiene, by helping balance the healthy bacteria in your mouth, potentially helping your body fight bad breath and cavities. In fact, cardamom is often an ingredient in chewing gum due to its pleasant flavor and breath-freshening properties. A recent study also revealed that the spice's antioxidant agents helped with perinodal pathogens.

7. Supports Stress Regulation

Last, but not least, this aromatic spice may help support your emotional well-being. In Ayurvedic medicine, cardamom is used to help with stress. It's believed that cardamom pods may help soothe the mind and promote sleep quality. Traditional medicine also suggests that smelling cardamom essential oil may calm the body, support mental clarity, and ease tension.

How to Use Cardamom

There are several ways you can consume cardamom. The spice is available as ground cardamom or as pods with the seeds inside, which you can use to flavor your food. However, you can also find cardamom essential oil, capsules, and powder, which are used for supplementation.

As for how much you should consume, there are no standard guidelines regarding recommended dosing. That said, some sources advise taking up to 3 grams a day. If you're considering adding cardamom to your daily routine, we encourage you to consult with your doctor for additional guidance.

What Does Cardamom Taste Like?

Known as the "Queen of Spices," cardamom adds a distinctive, complex flavor to both sweet and savory dishes that’s described as a floral, piney, citrusy, and almost menthol-like flavor.

It’s a common ingredient found in many Middle Eastern and South Asian cuisines, such as curries and stews. Ground cardamom also adds a rich, warm flavor to desserts, like cakes, puddings, breads, and Scandinavian pastries, along with chai tea and golden milk lattes. Sprinkling the spice into your favorite foods is an excellent way to enhance the flavor and experience the many associated health benefits.

Consider Trying Cardamom with Live it Up Golden Hour

Interested in adding more cardamom to your diet? Then it might be time to try Live it Up Golden Hour. This delicious golden milk latte contains a small amount of cardamom along with other beneficial spices and adaptogens, such as turmeric, nutmeg, cinnamon, and ashwagandha.

This nighttime drink offers a range of health benefits, as it may aid digestion and promote relaxation, while offering antioxidant and inflammation support. The combination of these warm and fragrant spices creates a cozy, calming beverage you can enjoy after a long day.

Golden Hour features an all-natural blend with no caffeine, artificial sweeteners, artificial flavors, or fillers. Infused with relaxing ingredients to help you unwind, this latte is the perfect addition to your evening ritual and a great way to increase your cardamom intake.

Cardamom Benefits FAQs

Follow along to find out more about the benefits of cardamom!

What are the benefits of cardamom tea?

Drinking a cardamom tea offers several possible health benefits. Cardamom, along with other spices, such as turmeric and ginger, has antioxidant properties that can help fight inflammation and neutralize free radicals that can harm your body. This calming tea may even help support your stress levels, relaxation, and a good night's sleep.

What does cardamom do for the body?

Cardamom can benefit the body in various ways. Some potential health benefits include supporting your immune system and digestion. It may also help with inflammation and fight oxidative stress. If you're interested in adding more cardamom to your diet, try adding the spice to your favorite curry dishes or drinking golden milk latte.

What is the best way to consume cardamom?

There are many ways of consuming cardamom, as it's available in several forms, including a ground spice, essential oil, and herbal supplement. Because cardamom offers a warm, delicious flavor, many enjoy adding it to both sweet and savory dishes, such as curries, stews, desserts, and teas. Live it Up Golden Hour offers a convenient (and tasty!) way to increase your cardamom intake in a small amount, as this relaxing golden latte includes cardamom powder, along with other flavorful spices like cinnamon, saffron, and nutmeg.

Is it okay to eat cardamom every day?

Yes, it's generally considered safe to consume cardamom every day. There are no standard dosing recommendations, but some research suggests that taking up to 3 grams daily can help support your health and wellness.

What are the side effects of cardamom?

The good news is that there are not many side effects associated with consuming cardamom. However, because cardamom is a spice, it can be considered an allergen. Those who are allergic to it may experience skin rashes, coughing, or itchiness in their mouths. If you suspect you're having an allergic reaction to the spice, stop taking it and consult your doctor for professional advice.

References

About the author:

Rachel Gargano MS, RD, CSSD, CBS | Chief Registered Dietitian at Live it Up,

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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