Do you use nutmeg often? This spice has an amazing history and amazing versatility. But to enjoy it to its fullest potential, there are a few things we should know about it.


First of all, take a look at the health benefits freshly ground nutmeg provides. It’s packed with minerals such as magnesium, manganese and copper; and vitamins such as B1, B6, etc. But wait, there’s more:

Fresh nutmeg relives pain. It contains many essential volatile oils such as myristicin, elemicin, eugenol and safrole. These volatile oils have anti-inflammatory properties that make it useful for treating joint and muscle pain.


Fresh nutmeg helps treat insomnia. Consider adding a ¼ teaspoon freshly ground nutmeg to an evening cup of chamomile tea and see if your sleep doesn’t come quicker and last longer.

Fresh nutmeg helps Digestion. I don’t mean to be indelicate, but if you ever suffer from digestive issues such as diarrhea, constipation, bloating or gas, an effective home remedy a freshly grated pinch of nutmeg added to your soups and stews. This aids in the secretion of digestive enzymes, bringing about relief, and the fiber content in nutmeg helps in bowel movement and in removing excessive gas from the system.


Fresh nutmeg helps brain health. Its oils stimulate brain nerves. And is also known to be effective for treating depression and anxiety. Research shows its essential oil also eases fatigue and stress.

Freshly ground nutmeg helps bad breath. This can be a sign of toxicity. Nutmeg is known as a safe and natural detoxifier, effectively clearing toxins from the liver and kidneys. As its essential oils have anti-bacterial properties, it helps in oral bacteria (responsible for causing bad breath). And its essential oil, eugenol, helps in reliving toothaches as well.


Freshly ground nutmeg facilitates gorgeous skin. Its anti-microbial and anti-inflammatory properties, as well as its ability to remove blackheads, treat acne and clogged pores are a boon to skin care. A common home remedy: make a paste by mixing equal parts of ground nutmeg and honey; apply to pimples. Leave it for 20 minutes, then wash with warm water. Also, make a paste using nutmeg powder and a few drops of milk; massage into your skin. Allow to sit for 20 minutes then rinse. Who knew?

Freshly ground nutmeg helps blood pressure and circulation. Its high mineral content helps regulate blood circulation and pressure and helps relax blood vessels while keeping the heart functioning efficiently.


Once fresh whole nutmeg is ground, it soon loses the oils which provide its flavor and taste, so grating fresh nutmeg is recommended to achieve the full benefit of the fresh oils. A nutmeg grater should be a part of basic equipment in every kitchen, but if you don’t have one, use the finest blade on a larger hand-held manual grater. The difference between fresh nutmeg and commercially-ground is like night and day.

Testing for good quality fresh nutmegs is as easy as inserting a darning needle a centimeter into the meat; if a tiny drop of oil seeps out, the nut is good. When cooking with freshly-grated nutmeg, add it at the end of the cooking process, since heat diminishes the flavor.

Whole fresh nutmegs, as well as ground nutmeg and mace, should be kept in a tightly-sealed jar or container in a cool, dark place. This means storing it (along with all the other herbs and spices), in the small cupboard over the stove isn’t the best idea. And be sure to wrap leftover fresh nutmeg tightly so the oils are not lost.


Slightly sweeter than mace, nutmeg is essential to bechamel sauce and also goes well with baked or stewed fruit, custards, eggnog, punches, curries, sauces (particularly onion-based and milk sauces), pasta, and vegetables (especially spinach).

One whole nutmeg grated yields 2 to 3 teaspoons of ground nutmeg. Mace may be substituted for nutmeg in a pinch and vice versa, but obviously the flavor of the end result will be affected as with any substitution.

Now here’s a recipe featuring freshly grated nutmeg that you’ll never believe would be delicious. All I can say is, try it and see: