It’s that time of the year! 

Sweater weather. Campfires. Spooky movies. And, importantly – pumpkin spice. 

One cannot go wrong with pumpkin spice mixed into coffee or baked into a favorite pie. But what makes pumpkin spice so special? Many contend that it is the nutty flavor that comes from nutmeg. 

Nutmeg is integral to the pumpkin spice that brings so many of us joy in the fall and winter months – but what does it do for our health?  We spoke with Mary Sabat, MS, RDN, LD, a nutritionist and owner of BodyDesigns to find out everything you need to know about one of your favorite spices. 

Is nutmeg good for you?

It's good for the soul – yes. 

Sabat says, “Nutmeg is a versatile spice that adds a warm, nutty flavor to both sweet and savory dishes.” 

The body? There is some evidence that it may be beneficial, but more research is needed to know the full extent of its effect on humans. 

What are the good and bad effects of nutmeg?

Nutmeg’s most promising benefit is that it contains essential antioxidants. “It contains antioxidants that can help combat oxidative stress,” Sabat says. 

Chronic oxidative stress can damage our DNA, which can ultimately lead to serious health issues. This is why it is vital to consume foods (or spices) that are dense in antioxidants – the anecdote to oxidative stress. 

There is also some evidence that nutmeg-based essential oils can combat inflammation. The oil contains something called monoterpenes, which shows some potential for the treatment of inflammation. 

How much nutmeg is safe per day?

It can be tempting to start the day with a pumpkin spice latte with a loaf of pumpkin spice bread. And then maybe later, enjoy a chai tea and finish up the day with a slice of pumpkin pie. Even in these amounts, nutmeg is likely not harmful – but you may want to be careful. 

Sabat warns, “Consuming large amounts of nutmeg can lead to hallucinations, nausea and other health issues. It should be used sparingly.” 

The American College of Emergency Physicians writes that there has been an increase in emergency room visits due to social media users participating in a “Nutmeg Challenge,” to try and achieve a “natural” high. They say that some symptoms of nutmeg toxicity include: 

• Gastrointestinal symptoms (nausea, vomiting, abdominal pain) 
• Mouth dryness and pupil involvement (dilation or constriction)
• In severe cases, seizure, hallucination, confusion, tachycardia, and hemodynamic instability (unstable blood pressure.) 

When eaten normally, nutmeg is not likely to cause any harm, and you may even get some health benefits. But at the very least, it will make you feel warm and cozy!

Pumpkin spice is the flavor of fall.But what is it? And where did it come from?

What are antioxidants?And how to make sure you get enough in your diet.