Nutmeg — Nutrients, Health Benefits, and Shopping Tips

Choose nutmeg that is dense and heavy for its size, suggesting it is still whole and hasn't dried out. The outer surface should be wrinkle-free and aromatic when scratched slightly.

Avoid nutmeg that appears shriveled or lightweight, as these characteristics generally indicate age and potential loss of essential oils. Nutmegs with a dull, faded color or a musty smell should be avoided, as they likely won't provide the desired pungent flavor.

Whole nutmeg should be stored in an airtight container in a cool, dark place. A pantry or spice rack away from direct sunlight is ideal. Properly stored, whole nutmeg can retain its flavor for up to four years.

Ground nutmeg loses its potency more quickly and should be used within a year. Avoid storing nutmeg in humid environments as it can cause it to clump and spoil. Always ensure the container is tightly sealed to preserve its aromatic qualities.

Nutmeg can last for 2-3 years when stored in an airtight container in a cool, dark place. Ground nutmeg loses its potency faster and should be used within 1 year.

Leftover nutmeg can be used in a variety of culinary and non-culinary ways. In the kitchen, nutmeg adds a warm, sweet flavor to dishes like cakes, cookies, custards, and spice blends. It’s also commonly used in savory dishes, such as béchamel sauce, soups, and stews, to add depth and complexity.

Beyond cooking, nutmeg has several practical uses. It can be used in homemade beauty treatments, such as mixing it with honey or yogurt to create a warming face mask that helps to exfoliate and rejuvenate the skin. Nutmeg is also believed to have calming properties, and a pinch of it can be added to warm milk before bedtime to promote relaxation. Additionally, nutmeg can be used in DIY air fresheners or potpourri to add a warm, spicy aroma to your home. Some people also use nutmeg in natural remedies to help alleviate pain or digestive issues, though it should be used in moderation due to its potency.

Nutmeg is a warm spice rich in antioxidants, such as myristicin, which supports immune health by protecting cells from oxidative stress. It also has anti-inflammatory properties that may help support joint health by reducing pain and swelling. Nutmeg promotes digestive health by stimulating digestion and reducing bloating. Its calming effects may also promote mental health by reducing stress and anxiety, making it a popular addition to warm beverages and desserts.