Clove: 4 Reasons To Add A Dash Of This Powerful Spice To Everything

mbg Associate Health Editor By Darcy McDonough, M.S.
mbg Associate Health Editor
Darcy McDonough is the associate health editor at mbg. She has a master’s degree in nutrition interventions, communication, and behavior change from the Tufts Friedman School of Nutrition Science and Policy.
Expert review by Molly Knudsen, M.S., RDN
Registered Dietitian Nutritionist
Molly Knudsen, M.S., RDN is a Registered Dietician Nutritionist with a bachelor’s degree in nutrition from Texas Christian University and a master’s in nutrition interventions, communication, and behavior change from Tufts University. She lives in Newport Beach, California, and enjoys connecting people to the food they eat and how it influences health and wellbeing.
The Antioxidant-Packed Spice That'll Level Up Your Fall Health Routine

Beyond putting the 'spice' in pumpkin spice, the autumnal flavor of clove packs a surprisingly healthy punch. Made from the dried flower buds of the Syzygium aromaticum tree and commonly used in Ayurvedic tradition, clove has applications outside the kitchen and café, too. Here's what to know about the benefits and uses of this fall favorite.

The health benefits of clove.

Clove's medicinal properties have been known for centuries, and now, modern science is backing some of those benefits. Whether you eat it whole, ground, or as an oil extract, here are the top benefits of using clove:

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1. It’s good for bone health.*

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As a spice, you might not think clove has much to offer in the way of nutrients, but it is actually packed with the essential bone-building nutrient manganese. Just one teaspoon of clove contains over 50% of the daily adequate intake levels recommended by the FDA. Manganese is a mineral that, along with calcium, is key for bone formation and density. It also plays and important role in enzyme activation, which helps support the metabolism, wound healing, and neurotransmitter production.*

2. It can temporarily treat a toothache.*

As far back as the 13th century, clove has been used for sore mouths—and it works. That's because eugenol, a compound specific to clove, is a potent analgesic.* In one study, patients who used a eugenol-based paste after dental work experienced less pain, inflammation, and infection than patients who used a typical topical pain reliever or nothing at all.*

To try it, place a few drops of diluted clove oil on a cotton ball and gently wipe it on the affected area. Added bonus: Clove has been found to help manage plaque and gingivitis.

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3. It may help balance blood sugar.*

Animal studies have suggested that clove may promote lower blood glucose levels in diabetic mice.* And while the research in humans is still preliminary, it’s promising. In one small study, 1-3 grams of clove a day for 30 days was enough to help patients with diabetes manage risk factors including glucose and triglyceride and LDL cholesterol levels.* In another preliminary trial, healthy adults who supplemented with a clove extract saw that it helped maintain balanced blood glucose levels.* Researchers believe this may be due to its manganese, which plays a role in insulin production.

4. It's rich in antioxidants.

When you think of antioxidants, you probably think of blueberries, dark chocolate, or red wine. But did you know herbs and spices are actually one of the best sources of antioxidants? In fact, in a ranking of the top 100 richest sources of polyphenols and antioxidants, seasonings was the food group that had the most items listed, and cloves ranked No. 1, outperforming blueberries with more than 30 times the antioxidant concentration.

Antioxidants are important for fighting off free radical damage, which can degrade cells and leave them susceptible to chronic disease, neurodegenerative disorders, and other signs of aging. In lab studies, the antioxidant properties of clove extract have been shown to slow tumor growth and promote cell death.

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Dosage and safety.

Clove's aromatic flavor adds a spicy warmth to both sweet and savory dishes. However, it should be used sparingly, as its potent flavor can overwhelm a dish. Also, note that if you are cooking with whole cloves, they should be removed before serving. Some of our favorite clove-filled recipes include chai-spiced energy balls and turmeric apple cider vinegar shots.

When used for culinary purposes, clove is generally safe to consume. However, in large doses, like as an oil extract or supplement, there can be adverse effects. The World Health Organization cautions that the acceptable daily intake of clove oil is 2.5 mg/kg of body weight.

Essential oils, like clove oil, are very potent, so be sure to dilute it with a carrier oil. Functional wellness practitioner, Mariza Snyder D.C., suggests a ratio of "15 to 30 percent, or one drop of essential oil for every three drops of carrier oil" when using topically to avoid skin irritation. When it comes to ingesting clove oil, or any essential oil really, it should only be done encased in a vegetable capsule or gelatin capsule and under doctor supervision.

Children should not consume clove oil. Also, eugenol, the pain-relieving compound in clove, may cause blood clotting issues, so those with bleeding disorders or upcoming surgeries should avoid clove oil. Always check in with your doctor before adding medicinal herbs and essential oils to your routine.  

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