bbcgoodfood.com
Nigella, also known as Charnushka, is a
dull black seed of a flowering plant native to South Asia. Nigella is sometimes referred to the remedy
for “everything but death”. These seeds have been used to purify the body,
increase the function of the immune system, and maintain general health.
Nigella contains about 10 grams of fiber
per ounce. It’s usually used as a spice because of
its slightly bitter flavor. The oil that can be bought or extracted from the
seed contains anti-inflammatory, antibacterial, and antifungal properties that can
help eliminate harmful bacteria and can also help regenerate cells and tissues
of the body. Nigella can also help fight fungal infections, reduce allergies,
treat cough, and eliminate insomnia.
100 grams of nigella contains 537
calories, 37 grams of fats, 31 grams of carbohydrates, 31 grams of fiber, and
20 grams of protein.
Nigella seeds can be sprinkled on
vegetable dishes, salads, stir fry, and baked sweet potatoes. Toasting them
lightly and then grinding helps release the essential oils that they contain. Be
careful with consuming high doses of Nigella oil, as this can cause kidney or
liver damage and may lower blood pressure to the point of feeling dizzy. The
maximum amount of oil that should consumed is 3 teaspoons or 1 tablespoon a day.
Nigella seeds can be found in Walmart in
the whole form or as the spice. The Nigella oil is a bit more difficult to find
in supermarkets, but it can be bought on eBay or Amazon. Nigella seeds are best
kept in a cool and dark airtight container so they stay preserved.
Here is a link for other recipes
incorporating nigella seeds:
References
available upon request
Ilian Garcia is a third-year
student majoring in Human Nutrition and Dietetic Science at New Mexico State
University. She aspires to be a Registered Dietitian and hopes to expand
her knowledge with a minor in the field of Food Science in the future.
For more information on this article, please contact Dr.
Raquel Garzon, Nutrition and Wellness Extension Specialist, at rgarzon@nmsu.edu
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