Natural vanilla extract comes from the pods of the vanilla plant, which grows in tropical areas around the world. It is used to add flavor to many foods and drinks. It is also used in medicines and fragrances.
Vanilla is one of the most expensive spices in the world because it is so labor-intensive to produce. Vanilla flowers are pollinated by hand, and the bean pods are ripened, dried, and conditioned to give them their unique taste and smell.
To make synthetic vanilla, wood pulp and coal tar are mixed together. This is done because real vanilla extract is expensive and in high demand. While synthetic vanilla is less expensive, it does not offer as many health benefits as natural vanilla.
Vanilla has been used traditionally all over the world for a wide range of health benefits, such as as an aphrodisiac and to help with gas relief. Studies have shown that both the flavor and aroma of vanilla can offer some health benefits, including:
Researchers have found that babies who were born early and smell vanilla before and during a blood test feel calmer. The smell of vanilla also lessens crying in newborns.
Smelling vanilla can have calming effects on adults too. Sleep apnea, a sleep disorder in which breathing stops and starts during sleep, can be helped by this. It can also lower startle reflexes.
Because vanilla has fewer calories and carbohydrates than sugar, it can be used to reduce your sugar intake. Using vanilla instead of sugar can also help lower high blood sugar and make your lifestyle healthier for your heart.
The alcohol in vanilla extract can numb some toothache pain, while its antioxidants may provide healing effects. To use this different treatment, put a few drops of vanilla extract on a cotton ball and place it on the mouth area that hurts.
One teaspoon (4. 2 grams) of vanilla extract â an amount common in many baking recipes â contains small amounts of:
Imitation vanilla and natural vanilla extract have different nutritional information. If you want to get the benefits of these minerals, synthetic vanilla may not give them to you. Some vanilla extracts, both natural and synthetic, can contain added sugar, too. Always check product labels on the specific brand youâve chosen to understand what youâre eating.
Vanilla extract is rarely eaten by itself, so even though it may be low in carbs and calories when added to other foods, watch what you add it to. Many of the desserts that use it will have much higher amounts of carbs, sugars, and fats, so make sure you look at the whole serving size.
With their intensely aromatic flavor and visually appealing speckled appearance vanilla beans have long been one of the most popular spices in the world. But are these flavorful pods that we eagerly scrape seeds from to enhance our baked goods and custards actually good for us?
As it turns out, vanilla beans do contain some surprising health benefits beyond just making desserts taste great. From antioxidants to minerals to potential therapeutic effects, the components found in vanilla beans and extract can have a positive impact on our bodies and overall wellbeing.
In this article I’ll take a comprehensive look at the science-backed ways that vanilla beans can be good for our health.
An Overview of Vanilla Beans
Vanilla beans come from orchids in the vanilla genus primarily Vanilla planifolia. Native to Mexico and Central America vanilla orchids produce long, skinny seed pods which are harvested and cured through an intricate process.
During curing, vanilla beans develop their signature flavors and aromas from the compound vanillin. Along with vanillin, over 200 other compounds impart vanilla’s complex flavor profile.
To make vanilla extract, the beans are soaked in alcohol to extract their flavor. Vanilla beans and extract supply the distinct vanilla notes we associate with cookies, cakes, ice cream and other desserts.
Now let’s explore why including vanilla in your diet via beans, extract or paste can be beneficial beyond making food taste great.
Antioxidant Effects
Antioxidants are compounds that help protect our cells from damage caused by unstable molecules called free radicals. Too much free radical damage can lead to oxidative stress, which has been linked to chronic diseases.
Some of the compounds found in vanilla extract and beans have antioxidant effects, meaning they help protect against cell damage.
For example, two of vanilla’s phenolic plant components, vanillin and vanillic acid, have been researched for their antioxidant potential.
By reducing oxidative stress in the body, the antioxidants in vanilla may offer protective health effects. More research is still needed to determine the extent of these benefits.
Anti-Inflammatory Properties
Inflammation is another process linked to chronic diseases when it goes on for too long. The antioxidants and other plant compounds found in vanilla may have anti-inflammatory properties.
According to a study published in the Journal of Agricultural and Food Chemistry, vanillin was able to reduce inflammation in cells. The anti-inflammatory effects were possibly related to vanilla’s ability to inhibit certain signaling pathways that trigger inflammation.
More studies are needed, but vanillin shows promise as an anti-inflammatory agent that may contribute to vanilla’s health effects.
Supplies Various Minerals
Vanilla beans also contain small amounts of several minerals that play important roles in the body:
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Calcium – Needed for bone health, muscle and nerve function.
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Magnesium – Supports bone density, heart health, immune function and energy levels.
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Phosphorus – Works with calcium to support bone and tooth health.
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Potassium – Important for heart health, fluid balance, nerve signaling and muscle contractions.
Though vanilla only contains trace amounts of these minerals, they can add up when regularly consuming foods flavored with vanilla.
May Ease Nausea
Traditionally, vanilla has been used to help calm an upset stomach. This is why it’s commonly added to medicines to improve flavor and help ease nausea.
A few studies have looked into vanilla’s potential to relieve nausea. One found that vanilla scent decreased nausea levels in post-surgery patients. More research is needed though.
So while not definitively proven, vanilla appears to have soothing properties that may ease feelings of nausea when smelled or consumed.
Provides Fiber
Vanilla beans supply a small amount of dietary fiber – around 2 grams per 100 grams. Fiber plays many roles in digestion, gut health and regulating cholesterol and blood sugar levels.
The fiber content is minimal compared to other sources like fruits, veggies and whole grains. But it can contribute to your daily fiber intake.
May Reduce Anxiety
In aromatherapy practices, vanilla essential oil is often used to provide a calming effect and relieve anxiety. And some scientific research backs this up.
A study published in the International Journal of Psychiatry in Clinical Practice found that vanilla scent reduced exam-taking anxiety in graduate nursing students. More studies are warranted, but it shows promise for alleviating anxiety.
Helps Curb Sugar Intake
Vanilla is much lower in sugar and calories compared to sugar. With its naturally sweet taste, it can be used to replace some sugar in recipes and provide sweetness with less sugar.
Using vanilla may help reduce added sugars in your diet, which benefits blood sugar regulation and heart health. Be mindful of any other sweeteners in recipes when baking with vanilla.
May Ease Depression
Limited studies have looked at whether vanilla could have anti-depressant effects. One study in mice published in the Journal of Agricultural and Food Chemistry found that vanillin demonstrated anti-depressant properties. However, human studies are needed to confirm this effect.
Provides B Vitamins
Vanilla contains small amounts of B vitamins like niacin, pantothenic acid and vitamin B6. B vitamins help convert food into energy, support brain health and assist with forming red blood cells.
Again, the amounts are minimal. But consuming vanilla can help contribute to your daily needs for these essential nutrients.
Contains Phytochemicals
Phytochemicals are plant compounds that may provide health benefits. In addition to the aforementioned vanillin, vanilla also contains eugenol and piperonal.
These phytochemicals are being studied for their potential anti-inflammatory, anti-cancer and neuroprotective effects, according to an article in the Journal of Food Bioactives. More research is needed to confirm benefits.
Frequently Asked Questions
How much vanilla should you consume daily?
There is no specific recommended daily amount. But regularly enjoying baked goods, beverages and other foods flavored with vanilla extract or beans can help you take advantage of their nutrients and plant compounds.
Are vanilla beans healthier than vanilla extract?
Vanilla beans and extract contain the same beneficial plant compounds. Extract may be more convenient, while beans allow you to see the vanilla specks. Choose based on your needs.
Can you eat raw vanilla beans safely?
Yes, you can eat raw vanilla beans straight from the pod. Just scrape out the seeds and flavorful pulp inside. The pod itself is very tough and not tasty to eat.
Do vanilla beans have caffeine?
No, vanilla does not contain any caffeine. It can be enjoyed in the evening without any stimulant effects.
What’s the difference between vanilla bean powder and vanilla powder?
Vanilla bean powder is ground up whole vanilla beans, while vanilla powder contains just the ground seeds. Bean powder contains more fiber.
The Takeaway on Vanilla Beans and Your Health
While they may seem indulgent given their strong ties to desserts, vanilla beans can provide some respectable health benefits. From potential therapeutic properties to essential nutrients to plant compounds, vanilla contains elements that may boost your overall wellbeing.
Of course, more human research is still needed to confirm some of these proposed benefits. But including vanilla bean paste, extract or whole pods in moderation as part of an overall healthy lifestyle can be a safe, nutritious choice.
So don’t feel guilty reaching for these flavor powerhouses to add that touch of vanilla sweetness to your foods. Vanilla beans bring more to the table than just irresistible flavor and aroma.
How to Use Vanilla
Vanilla is a very popular flavoring. Itâs commonly used in sweet desserts and drinks, but it sometimes appears in more savory dishes, too. You can find vanilla in a variety of foods and beverages, including:
- Ice cream
- Yogurt
- Coffee
- Smoothies
- Pasta sauces
- Soups or stews
- Baked goods
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