Fresh Nutmeg Is Healthier & More Flavorful: Here's Why You Should Always Choose It

If your first reaction is that this sounds painstaking and labor-intensive, stick with me for a minute. Since we use nutmeg in such small amounts, grating takes only seconds.

You might even save time since you won't be digging through every jar in the spice cupboard until you finally find the nutmeg at the very back (because you haven't used it since last winter). And any extra work is worth it for the health and flavor benefits.

Nutmeg is highly aromatic, but its volatile aromatic oils are only stable when the seed is stored in its whole form. Once the seed is powdered, increased surface area means the oils are exposed to oxygen and they begin to degrade rapidly. 

More appropriate fodder for dinnertime conversation with one's extended family is the time-tested cultural wisdom of using nutmeg to spice winter's signature foods, from pumpkin pie to eggnog. Because our digestive capacity is linked to sunlight and circadian rhythms3, we have a shorter window to absorb nutrients in wintertime. Eating dinner earlier in the evening is one way to work with our bodies' rhythms in the season of long nights. 

But it's also a season of celebration, meaning most of us will spend some time eating and drinking late into the night with family and friends. In these instances, fresh nutmeg can help ease the consequences, including indigestion. Nutmeg is especially helpful with dairy-rich foods, hence its frequent appearance in creamy desserts, eggnog, and cheese sauces.

In addition to supporting digestion, nutmeg has a calming effect on the nervous system4. In my work as an herbalist, I've seen it help many people with insomnia—but even if you don't have trouble sleeping, who wouldn't welcome a bit more calm and relaxation?

Many grocery stores carry whole, dried nutmeg. Look for brown, nutlike seeds about the size of a grape. If your grocery store doesn't have whole nutmeg, find it online from a brand you trust. 

When you're ready to use it, crack the shell by placing the nutmeg on a cutting board, laying the side of a heavy knife over it, and pressing down with both force and care. Once the shell is cracked, peel it off.

Nutmeg is best consumed in small amounts, just as you'd find it in your favorite winter recipe.