Black seed oil, also called black cumin or kalonji, has a long history of culinary and medicinal use in certain regions of the world, but is fairly new to our market.
Even so, there are many health professionals who are very happy to talk about this oil and say that we should definitely run to the nearest supermarket to get one of them. But what exactly is black seed oil? Is it really that good for you and how are you supposed to add this mysterious liquid to your diet?
What is it?
Black seed comes from Nigella sativa, a flowering shrub that grows abundantly in the Middle East, Eastern Europe, and parts of Asia. The seeds are a traditional Middle Eastern spice used in a variety of recipes including breads and salads. The small black seeds can also be pressed to extract their liquid fat.
Black seed oil is extracted from the seeds of N. sativa and has been used in traditional medicine for over 2000 years due to its multiple therapeutic benefits. Studies suggest that it may have numerous health applications, including treating asthma and aiding in weight loss. It is also applied topically to benefit the skin and hair.
Advantages
Black seed has been used medicinally in its native countries to help treat everything from asthma to upset stomachs to low energy levels. Archaeologists are believed to have found black seeds in King Tut's tomb, which means it is of great importance. But in recent years, black seed oil has gained popularity in the North American health food arena as awareness of its health benefits has spread.
In traditional medicine, black seed oil has been used to treat a variety of health conditions. As a result, it has sometimes been called a "panacea" or universal healer.
Although not all proposed medicinal uses have been shown to be effective, black seed oil and its plant compounds have been linked to various health benefits.
Rich in antioxidants
Black seed oil is high in antioxidants, plant compounds that help protect cells against damage caused by unstable molecules called free radicals. Antioxidants are important for health, as research has shown that they can reduce inflammation and protect against conditions such as heart disease, Alzheimer's disease, and cancer.
In particular, black seed oil is rich in thymoquinone, which has potent antioxidant and anti-inflammatory effects. As a result, studies suggest that this compound may protect brain health and aid in the treatment of various types of cancer.
Asthma Treatment
Asthma is a chronic condition in which the lining of the airways swells and the muscles around the airways tighten, making it difficult to breathe.
Research has shown that black seed oil, and specifically the thymoquinone in the oil, can help treat asthma by reducing inflammation and relaxing airway muscles. However, larger and longer promising studies are needed to assess the long-term safety and efficacy of black seed oil supplements in the treatment of asthma.
Weight loss
Although the exact mechanism is not fully understood, research shows that black seed oil may help reduce body mass index in people with obesity, metabolic syndrome, or type 2 diabetes.
Those who take this oil lose significantly more weight and reduce their waist circumference. Significant improvements are also experienced in triglyceride and LDL (bad) cholesterol levels.
Lowers blood sugar levels
For people with diabetes, consistently high blood sugar levels have been shown to increase the risk of future complications, such as kidney disease, eye disease, and stroke.
Several studies in people with type 2 diabetes indicate that a 2-gram daily dose of crushed whole black seeds can significantly reduce fasting blood sugar levels and hemoglobin A1c (HbA1c) levels, a measure of average levels. blood sugar for 2 to 3 months.
Although most studies use black seed powder in capsules, black seed oil has also been shown to help lower blood sugar levels.
Reduces blood pressure and cholesterol levels
Black cumin oil has also been studied for its potential effectiveness in lowering blood pressure and cholesterol levels. High blood pressure and high levels of total and LDL (bad) cholesterol are major risk factors for heart disease.
The oil can also help lower blood pressure. Half a teaspoon (2,5 ml) of black seed oil twice a day for 8 weeks significantly reduces blood pressure levels.
Protects brain health
Neuroinflammation is inflammation of the brain tissue. It is believed to play an important role in the development of diseases such as Alzheimer's and Parkinson's.
Early test-tube and animal research suggests that the thymoquinone in black seed oil may reduce neuroinflammation. Therefore, it can help protect against brain disorders such as Alzheimer's or Parkinson's disease. However, there is currently very little research on the effectiveness of black seed oil in humans specifically with regard to the brain.
Good for skin and hair
In addition to medical uses, black seed oil is commonly used topically to help with a variety of skin conditions and to moisturize hair.
Science suggests that due to its antimicrobial and anti-inflammatory effects, this oil may help treat some skin conditions, such as acne, eczema, general dry skin, or psoriasis. Despite claims that the oil can also help moisturize hair and reduce dandruff, no clinical studies support these claims.
Contraindications
When used in small amounts in cooking, black seed oil is probably safe for most people. However, there is limited research on the long-term safety of taking larger doses for therapeutic purposes.
In general, short-term use of 3 months or less has not been linked to any serious side effects. However, in one study, taking 1 teaspoon (5 ml) of black seed oil per day for 8 weeks caused nausea and swelling.
One potential concern is that black seed oil may interact with medications.. Common medications that could be affected include warfarin and beta-blockers such as metoprolol.
There is also concern that taking too much black seed oil could damage the kidneys. In one case report, a woman with type 2 diabetes was hospitalized for acute renal failure after taking 2 to 2,5 grams of black seed capsules daily for 6 days. However, other studies have shown no negative effects on kidney health. In fact, some studies have even suggested that black seed oil has a protective effect on kidney function.
Also, due to limited research, women who are pregnant or nursing should avoid using black seed oil except in small amounts as a food flavoring.
How is it used?
When eaten, this oil has a slightly bitter reminiscent of a combination of cumin and oregano. Its robust flavor and high price, around €20 for a 120g bottle, means that most people won't use it as a dressing or frying ingredient.
As with other strongly flavored oils such as hazelnut and sesame, it is best to reserve for use. light culinarysuch as drizzling over finished dishes such as soups, curries, roasted vegetables, and pasta dishes. Start slowly until you understand how the flavor of the oil changes the personality of your final dish.
The recommended daily dose for black seed oil is 1 to 2 teaspoons daily. For optimal freshness and to prevent rancidity, keep in a cool, dark place, away from heat and direct sunlight. The oil is also available in capsules, making it a convenient option.
With its potential (although largely unconfirmed) health benefits, black seed oil seems worth the money, but much more long-term research in humans (and athletes in particular) is needed before we can say for sure. Certainly it should be a pantry staple. Until then, it's best to ignore the latest health trends and make sure to stick to a nutritious, whole-food-based diet that includes other healthy (and more research-backed) oils, like olive oil.