Whether you use its pods or extract, vanilla’s flavor, fragrance, and health benefits are truly incredible!
Did you know that of 110 kinds of vanilla orchids, only the vanilla planifolia produces commercial vanilla? Vanilla is made in Mexico, Tahiti, and other tropical regions.
One of its compounds is vanillin, which gives vanilla its sweet and rich flavor. Nowadays, vanilla comes in pods, extracts, pastes, and powders, all of which are fantastic for adding flair to recipes.
Vanilla is one of the best spices because it can be used to make baked goods, desserts, drinks, and even savory dishes. Aside from having meals that taste good, you will also have a better lifestyle.
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Using nutritious spices like vanilla can be an essential part of your diet. Once you discover the health benefits of vanilla, you’ll surely use it to season your dishes and drinks more often!
Nutrition Facts
Before we get to the health benefits of vanilla, let’s take a look at its nutrients. Vanilla may contain some of the nutrients that you need for your health.
Since you only need vanilla extract in small amounts, here are the nutrients you can get from one tablespoon, as suggested by Food Data Central:
| Nutrient | Amount |
| Water | 6.84 grams |
| Energy | 37.4 kilocalories |
| Carbohydrates | 1.64 grams |
| Sugars | 1.64 grams |
| Calcium | 1.43 milligrams |
| Magnesium | 1.56 milligrams |
| Potassium | 19.2 milligrams |
| Sodium | 1.17 milligrams |
| Protein | 0.008 grams |
| Iron | 0.016 grams |
| Phosphorus | 0.78 milligrams |
| Zinc | 0.014 milligrams |
Calories
On average, one teaspoon of vanilla extract has around 12-15 calories. However, remember that sometimes, one teaspoon is all you need for your recipe, so the actual calorie contribution per serving from vanilla extract is minimal.
Carbohydrates
You get a little more than one gram of carbohydrates whenever you use one tablespoon of vanilla extract. These carbs usually come from the extraction process when the extract is produced.
Fiber
Unfortunately, vanilla does not contain fiber. It is primarily composed of water, alcohol (in the case of vanilla extract), and trace amounts of other compounds, such as vanillin.
While vanilla doesn’t contain fiber, it still provides plenty of nutrients. Remember to use it in other healthy recipes to keep yourself well and fit!
Vitamins and Minerals
Vanilla extract contains several vitamins and minerals. Cooking it with other healthy foods ensures a balanced diet.
- Niacin
- Vitamin B
- Potassium
- Magnesium
- Phosphorus
- Sodium
- Iron
- Riboflavin
- Zinc
- Manganese
- Calcium
With other sources of vitamins and minerals, you will surely feel how good vanilla extract can be for your life!
Plant Compounds
Like other plant-based spices, vanilla contains compounds. These include vanillin, phenolic acids, ethyl vanillin, lignans, alcohols, and esters.
What can each of these compounds do for you?
- Vanillin: Aside from being the main source of vanilla’s flavor, vanillin has anti-inflammatory and antimicrobial potential. It also helps prevent cancer and brain problems.
- Phenolic acids: With phenolic acids in your body, you also get many antioxidants to protect your health. These lower your risk of getting high blood pressure, heart disease, cancer, and digestive disorders.
- Ethyl vanillin: Due to its chemical structure, ethyl vanillin has antioxidants to neutralize free radicals. It also limits the growth of bacteria and fungi. In fact, it can bring you comfort and relaxation.
- Lignans: As potent antioxidants, lignans can reduce oxidative stress in your body. It can regulate hormones, improve heart health, prevent cancer, and promote digestion.
- Alcohols and esters: Although found in small quantities in vanilla, alcohols and esters still benefit you. It can relieve pain, improve digestion, and enhance your mood.
Imagine how fantastic your health will be with the combined benefits of nutrients, vitamins, minerals, and compounds from vanilla!
Health Benefits of Vanilla
Now, let’s discuss the health benefits of vanilla:
Sharpens brain function
You can indeed keep your mind sharp with vanilla as your spice.
Because of vanillin, vanilla has neuroprotective properties on your brain. It improves and safeguards your nervous system so that it correctly sends signals throughout your body.
According to Era, using vanilla for your meals can improve brain performance, focus, and memory. It also helps protect you from brain conditions like Alzheimer’s disease and even dementia.
Reduces inflammation
Inflammation can have many negative effects on your health, but you don’t need to worry if you use vanilla more often.
The compounds in vanilla have anti-inflammatory potential, protecting your body in many ways. Vanilla, especially vanillin, can relieve you from acute or chronic inflammation.
Healthline found that vanilla products have powerful anti-inflammatory properties to improve overall health. Pair it with other anti-inflammatory foods and you’ll feel so much better.
Helps with digestion
Get the satisfaction and nutrients you deserve with vanilla in your favorite recipes.
Season food and drinks with the right spices to enjoy good food and good health. Vanilla is a natural remedy for digestive conditions like stomachaches and diarrhea.
Your weight loss goals will undoubtedly be within your reach when you use vanilla for your dishes. Vanilla Blossom mentioned that vanilla also has appetite-suppressing properties to help you lose weight.
Lowers blood sugar
High blood pressure can put you at risk of many health conditions.
When you have high blood pressure, can get heart problems, kidney damage, vision loss, and even cognitive decline. Fortunately, vanilla can lower your blood sugar along with other healthy foods.
Signos especially suggests vanilla extract for a low-glycemic diet. Even with its sweet flavor, it will not cause blood sugar spikes. Now, you can enjoy more flavor in your food without risking your health.
Promotes healing
Live a more active lifestyle when your body heals faster using vanilla.
One of vanilla’s most surprising health benefits is that it is linked to healing properties, mainly because it has vanillin and phenolic acids. Not only does it heal your skin, but it also boosts your immunity.
Salt of the Earth Natural shared that using vanilla can lower your stress levels to make it easier for you to heal and recover from injuries and illnesses. You will surely feel much better inside and out.
Protects the heart
Vanilla can improve your heart health in several ways.
For one, it will not cause spikes in your blood sugar levels, which is important to prevent diabetes and obesity. Maintaining a healthy weight with less sugar is also important to keeping your heart healthy.
WebMD recommends using vanilla as an alternative to sugar for a heart-healthy diet. Vanilla also lowers stress levels, reducing the risk of hypertension and heart disease.
Eases oral pain
Not all types of alcohol are harmful for you, especially if it’s in vanilla.
The alcohol in vanilla extract is a known remedy for temporarily alleviating tooth pain. While it is not a substitute for professional dental care, it can be effective in maintaining teeth.
Remember to use it in moderation for your teeth, as too much can also lead to tooth decay. Boerne Dental Center suggests putting a few drops of vanilla extract on a cotton ball and placing it on your tooth.
Improves mental health
Your mental health can benefit a lot from vanilla.
Vanilla is often used in aromatherapy because of its calming and comforting effect. When you smell vanilla, you will surely feel relaxed and less stressed.
In Sambavanilla, it was revealed that vanilla can brighten your mood, relieve your anxiety, and even calm your nerves. Every time you feel better on the inside, you will also look better on the outside.
Now, you have more reasons to love vanilla!
Storing Vanilla
It’s essential to store vanilla correctly to maintain its flavor and aroma. Here’s an easy guide on how you can best keep your vanilla fresh and delicious:
Vanilla beans
For vanilla beans, I suggest keeping them in a container without much air inside. It should be placed in a cool and dark area, away from sunlight and heat. There’s also no need to store it in the fridge.
Vanilla extract
Pour the extract into a dark-colored bottle. It is better kept in a dry area at room temperature rather than in the fridge. Be sure that it’s not near the stove or oven.
Vanilla paste
Transfer the vanilla paste to a container to keep it from drying out. Seal it tightly to prevent exposure to air that can cause dryness in the paste.
Vanilla powder
Store vanilla in a container to protect it from moisture and air. Place it away from sunlight and heat to prolong shelf life. Check the container for moisture to prevent clumping.
According to Masterclass, vanilla can last up to two years if stored correctly. Always check for molds or clumps in the product before using it in recipes.
Side Effects
Like other foods and spices, using vanilla in excess can lead to side effects and health risks. Here are some of the consequences of vanilla when not used in moderation:
- Allergic reactions: intolerance towards using vanilla
- Sensitivity to histamine: triggers allergic symptoms
- High blood sugar: too much sugar intake
- Headache: pain and discomfort in any area of the head
- Insomnia: trouble sleeping
- Stomachache: abdominal pain
When using vanilla extract, remember to limit your intake to one to two teaspoons only. Take note that one vanilla bean is equal to two to three teaspoons of vanilla extract.
Conclusion
Indeed, the health benefits of vanilla prove that it’s not just all about flavor and aroma!
I’ve always loved using vanilla in many recipes, and when I learned how it improves my health, I loved it even more. Aside from its sweet flavor and awesome fragrance, vanilla is also filled with nutrients.
Let’s take another look at the health benefits of vanilla:
- Reduces inflammation
- Improves mental health
- Sharpens brain function
- Lowers blood sugar
- Eases oral pain
- Protects the heart
- Promotes healing
- Helps with digestion
Always store vanilla products correctly to keep it flavorful and aromatic. Use it in moderation to prevent any side effects. Most importantly, enjoy your meals and lifestyle more with vanilla!
Suggested Recipes
Check out these recipes that taste better with vanilla:
- Vanilla Cake
- Vanilla Ice Cream
- Hot Chocolate
- Peanut Butter Granola
- Sponge Cake
- Banana Porridge
- Coconut Cake
- Plantain Bread
- Overnight Oats
- Peanut Butter Banana Milkshake
- French Toast
- Pancakes
- Chocolate Cake
I can’t wait for you to try your favorite dishes and drinks with vanilla extract!
Frequently Asked Questions
What does vanilla do for your brain?
Vanilla benefits your brain in many ways. Its compound, vanillin, protects your brain and ensures that your nervous system is working well. Vanilla also improves your focus and memory.
Is vanilla good for the heart?
Yes, it is! Since vanilla regulates your blood sugar levels, it will help your heart function better. Because of its sweet flavor, you will have less sugar intake for a heart-healthy diet.
Why is vanilla so good?
There are so many factors that make vanilla so good. For instance, it has a sweet, warm, and rich flavor and aroma that satisfies you in many ways. It’s also versatile because you can use it as a sugar substitute.
The best part about it is that it’s excellent for your health. It benefits your brain, heart, teeth, immunity, digestion, and mental health.
Is vanilla good for your stomach?
It is good for your stomach but you need to be sure that you use it in the right amount. Don’t pair it with other dishes or drinks with added sugars.
