Health Benefits of Cloves: Everything You Need to Know

Cloves are small, aromatic flower buds that pack a powerful punch when it comes to both flavor and health benefits. Used for centuries in traditional medicine and cooking, these tiny spice powerhouses are gaining renewed attention for their impressive therapeutic properties.

Whether you’re looking to improve your oral health, manage blood sugar levels, or simply add more antioxidants to your diet, cloves offer a natural and accessible solution. This comprehensive guide explores the science-backed benefits of cloves and shows you how to incorporate them into your daily wellness routine.

What Are Cloves?

Cloves are the dried flower buds of the clove tree (Syzygium aromaticum), an evergreen native to Indonesia. These nail-shaped buds are harvested before they bloom and dried until they turn a rich, reddish-brown color.

Available in both whole and ground forms, cloves have been prized for thousands of years for their distinctive warm, sweet, and slightly bitter flavor. Beyond their culinary uses in baked goods, curries, and beverages, cloves contain powerful bioactive compounds that contribute to numerous health benefits.

Nutritional Profile of Cloves

While cloves are typically used in small quantities, they’re surprisingly nutrient-dense. One teaspoon (2 grams) of ground cloves provides:

• Calories: 6
• Carbohydrates: 1 gram
• Fiber: 1 gram
• Manganese: 55% of the Daily Value
• Vitamin K: 2% of the Daily Value
• Small amounts of: Vitamin C, vitamin E, calcium, and magnesium

The standout nutrient in cloves is manganese, an essential mineral that plays crucial roles in bone formation, blood clotting, and reducing inflammation. Cloves are one of the richest dietary sources of this important mineral.

Top Health Benefits of Cloves

1. Powerful Antioxidant Properties

Cloves rank among the highest antioxidant-containing foods available. They’re particularly rich in eugenol, a compound that functions as a natural antioxidant, helping to neutralize harmful free radicals in your body.

Oxidative stress caused by free radicals contributes to chronic diseases including heart disease, diabetes, and certain cancers. By incorporating antioxidant-rich foods like cloves into your diet, you can help protect your cells from damage and reduce your risk of these conditions.

Test-tube studies have demonstrated that eugenol is five times more effective at stopping oxidative damage than vitamin E, another powerful antioxidant.

2. Blood Sugar Regulation

Research suggests that cloves may help keep blood sugar levels stable, making them particularly beneficial for people with diabetes or prediabetes.

Studies have shown that compounds in cloves, including nigricin, may help improve insulin function and enhance the uptake of sugar from the bloodstream into cells. In human trials, participants taking clove extract daily showed significantly improved blood glucose control after meals.

While these findings are promising, cloves should complement—not replace—conventional diabetes management. If you’re managing blood sugar issues, consult with your healthcare provider before adding clove supplements to your routine.

3. Oral Health Benefits

Cloves have been used for centuries as a natural remedy for dental pain, and modern science supports this traditional use. The antibacterial properties of cloves can help fight oral bacteria that contribute to gum disease, tooth decay, and bad breath.

Eugenol, the primary compound in cloves, possesses natural analgesic (pain-relieving) and antiseptic properties. This is why clove oil has traditionally been applied to sore teeth and gums for temporary relief.

Research indicates that clove extracts may help inhibit the growth of bacteria responsible for oral infections. Combined with regular brushing, flossing, and dental check-ups, cloves can be a beneficial addition to your oral hygiene routine.

4. Antimicrobial Effects

Beyond oral health, cloves demonstrate broad-spectrum antimicrobial activity against various bacteria, fungi, and viruses. Studies have shown that clove compounds can effectively inhibit the growth of harmful microorganisms, including E. coli and Staphylococcus aureus.

The antimicrobial properties of cloves make them useful for food preservation and potentially helpful in fighting certain infections. Some research suggests that clove extracts may even help combat antibiotic-resistant bacteria, though more human studies are needed.

5. Liver Health Support

Animal studies indicate that the eugenol in cloves may benefit liver health by reducing inflammation and oxidative stress. The liver performs hundreds of essential functions, including filtering toxins from your blood and producing proteins necessary for blood clotting.

Research has shown that clove extract may help reverse signs of liver cirrhosis and fatty liver disease in animal models. However, it’s important to note that while moderate amounts of cloves are beneficial, excessive consumption of clove oil can actually be toxic to the liver.

Always use cloves in reasonable culinary amounts, and avoid taking concentrated clove oil internally without professional guidance.

6. Bone Health Enhancement

Cloves contain several compounds that may support bone health. The high manganese content in cloves is particularly important, as this mineral plays a vital role in bone formation and maintenance.

Animal research suggests that eugenol may help increase bone density and strength. Given that low bone mass affects millions of Americans and can lead to osteoporosis, incorporating manganese-rich foods like cloves into your diet may help support skeletal health.

While promising, more human studies are needed to fully understand how cloves affect bone health in people.

7. Digestive Health Benefits

Cloves have traditionally been used to treat various digestive complaints, including bloating, gas, and indigestion. Research suggests that cloves may help promote proper digestion by stimulating the secretion of digestive enzymes.

Animal studies indicate that clove compounds may help prevent stomach ulcers by thickening the protective mucus layer of the stomach and reducing ulcer formation. Cloves may also help combat Helicobacter pylori, a bacteria linked to stomach ulcers and gastric cancer.

Additionally, the fiber content in cloves, though small per serving, can contribute to digestive regularity when consumed as part of a balanced diet.

8. Potential Anti-Cancer Properties

Preliminary research suggests that compounds in cloves, particularly eugenol, may have anti-cancer properties. Test-tube studies have shown that clove extract can help stop the growth of tumors and promote cell death in cancer cells.

One study found that concentrated clove oil caused death in 80% of esophageal cancer cells in a test tube. Another study observed that eugenol promoted cell death in cervical cancer cells.

However, it’s crucial to understand that these studies used highly concentrated amounts of clove compounds. Eugenol is toxic in large doses, and taking concentrated clove oil can cause serious adverse effects. Much more research is needed before cloves can be recommended for cancer prevention or treatment.

Benefits of Clove Water for Women

Clove water has gained popularity, particularly among women, for its potential health benefits. While research specifically on women is limited, clove water may offer the following advantages:

• Menstrual Pain Relief: The anti-inflammatory properties of cloves may help reduce menstrual cramps and discomfort
• Hormonal Balance: Some traditional practices suggest cloves may help support hormonal health, though scientific evidence is limited
• Improved Digestion: Drinking clove water may help ease bloating and digestive discomfort
• Antioxidant Support: The antioxidants in clove water can help protect cells from oxidative damage

While many women report positive effects from drinking clove water, more research is needed to confirm these specific benefits. As with any natural remedy, individual results may vary.

How to Make and Use Clove Water

Clove water is simple to prepare and offers an easy way to incorporate cloves into your daily routine. Here’s how to make it:

Basic Clove Water Recipe:

1. Add 4-5 whole cloves to a cup of water
2. Bring the water to a boil
3. Reduce heat and let simmer for 5-10 minutes
4. Strain out the cloves and let the water cool slightly
5. Drink warm or at room temperature

Benefits of Drinking Clove Water in the Morning:

Many people choose to drink clove water first thing in the morning on an empty stomach. Potential benefits of this practice include:

• Kickstarting metabolism and digestion
• Providing antioxidant protection throughout the day
• Supporting blood sugar regulation before meals
• Promoting hydration with added health benefits

Start with one cup per day to assess your tolerance, as cloves can be strong. You can add honey or lemon for additional flavor and benefits.

Clove Tea Benefits

Clove tea, similar to clove water but often steeped longer, offers a warming, aromatic beverage with therapeutic properties. Benefits of clove tea include:

• Respiratory Support: The warming properties may help ease congestion and soothe respiratory discomfort
• Stress Relief: The aroma of cloves has calming properties that may help reduce stress
• Immune Support: The antimicrobial and antioxidant compounds support overall immune function
• Improved Circulation: Cloves may help promote healthy blood flow

You can enhance clove tea by combining it with other beneficial spices like cinnamon, ginger, or cardamom.

Chewing Whole Cloves: Benefits and Precautions

Chewing whole cloves is a traditional practice in many cultures, particularly for oral health and fresh breath. Benefits include:

• Immediate relief for toothaches and gum pain
• Natural breath freshening
• Antibacterial effects in the mouth
• May help reduce nausea

However, chewing whole cloves can be intense due to their strong flavor and numbing effect. It’s best to chew just one or two cloves at a time, and avoid this practice if you have sensitive teeth or gums.

How to Use Cloves Safely

While cloves offer numerous benefits, it’s important to use them safely and in appropriate amounts:

In Cooking:

Adding ground or whole cloves to your cooking is the safest and most common way to enjoy their benefits. They pair well with:

• Baked goods like gingerbread, spice cakes, and cookies
• Warm beverages including tea, coffee, and hot chocolate
• Curries, stews, and braised meat dishes
• Rice dishes and pilafs
• Pickles and chutneys
• Mulled wine or cider

Recommended Dosages:

• Ground cloves in cooking: Use as directed in recipes, typically 1/4 to 1 teaspoon
• Whole cloves for tea: 4-5 whole cloves per cup of water
• Clove water: 1 cup daily, made with 4-5 whole cloves
• Topical clove oil: Always dilute with a carrier oil (10-15 drops per ounce of carrier oil)

Potential Side Effects and Safety Concerns

While cloves are generally safe when used in culinary amounts, there are some important safety considerations:

Who Should Be Cautious:

• Pregnant and nursing women: Stick to culinary amounts only, as there’s insufficient evidence on larger doses
• Children: Clove oil can be toxic to children and should never be given internally
• People with bleeding disorders: Eugenol may slow blood clotting
• Those taking blood-thinning medications: Cloves may interact with anticoagulants
• People with diabetes: Monitor blood sugar carefully if using cloves therapeutically, as they may enhance the effects of diabetes medications
• People with liver conditions: High doses of clove oil can cause liver damage

Potential Side Effects:

• Mouth or gum irritation when using undiluted clove oil
• Allergic reactions in sensitive individuals
• Nausea or digestive upset in large amounts
• Increased bleeding risk when combined with blood-thinning medications
• Liver toxicity from excessive clove oil consumption

Important Safety Notes on Clove Oil:

Clove essential oil is highly concentrated and should never be ingested without professional guidance. Even small amounts can cause severe side effects including seizures, liver damage, and breathing problems, especially in children.

For topical use, always dilute clove oil with a carrier oil such as coconut, olive, or almond oil. Never apply undiluted clove oil directly to skin or gums, as it can cause burns and irritation.

Cloves vs. Clove Oil: Understanding the Difference

It’s important to distinguish between culinary cloves and clove essential oil:

Whole or Ground Cloves: Safe for culinary use in recipes and homemade teas. The concentration of active compounds is relatively low, making them safe for regular consumption in normal amounts.

Clove Essential Oil: Highly concentrated extract that should be used with extreme caution. It contains much higher levels of eugenol and other compounds, making it potentially toxic when ingested. Use only externally and always diluted.

Where to Buy and How to Store Cloves

Whole and ground cloves are widely available in grocery stores, spice shops, and online retailers. For the best quality:

• Choose whole cloves when possible, as they retain their potency longer than ground
• Look for cloves that are dark brown with a slight oily appearance
• Store in an airtight container in a cool, dark place
• Whole cloves stay fresh for about 1 year; ground cloves for 6 months
• Purchase organic cloves when available to avoid pesticide residues

Frequently Asked Questions About Cloves

How many cloves should I consume daily?

For general health benefits, using 1/4 to 1 teaspoon of ground cloves in cooking or drinking one cup of clove tea made with 4-5 whole cloves is considered safe for most people. There’s no established optimal daily dose, so moderation is key.

Can cloves help with weight loss?

While cloves may support metabolism and blood sugar regulation, there’s no strong evidence that they directly cause weight loss. They’re best viewed as part of an overall healthy diet rather than a weight loss miracle cure.

Are cloves good for hair growth?

Some traditional practices use clove oil in hair treatments, and the improved circulation from scalp massage with diluted clove oil may support hair health. However, scientific evidence specifically for hair growth is limited.

Can I drink clove water every day?

Most people can safely drink one cup of clove water daily. However, if you’re pregnant, nursing, taking medications, or have a medical condition, consult your healthcare provider first.

What’s better: whole cloves or ground cloves?

Both offer benefits. Whole cloves retain their potency longer and are ideal for teas and infusions. Ground cloves are more convenient for baking and cooking. Choose based on your intended use.

The Bottom Line

Cloves are a remarkable spice that offers far more than just flavor. From their powerful antioxidant properties to their potential to support blood sugar control, oral health, and digestive wellness, these small flower buds pack an impressive nutritional punch.

Whether you choose to add ground cloves to your cooking, sip on clove tea, or drink clove water in the morning, incorporating this spice into your routine is a simple way to boost your overall health naturally.

Remember that while cloves offer many potential benefits, they work best as part of a balanced, nutrient-rich diet and healthy lifestyle. Use them in moderation, avoid concentrated clove oil internally, and consult with a healthcare provider if you have any underlying health conditions or are taking medications.

Start exploring the benefits of cloves today by trying a warm cup of clove tea or adding a pinch of ground cloves to your next meal. Your body will thank you for this flavorful addition to your wellness routine.

Sources:

• National Institutes of Health – PMC – Bioactive compounds in cloves
• USDA FoodData Central – Nutritional Information
• NIH Office of Dietary Supplements – Manganese
• PMC – Eugenol and liver health
• PMC – Anticancer properties of eugenol
• PMC – Cloves and blood sugar regulation
• PubMed – Cloves and stomach ulcers
• FDA – Clove GRAS Status
• NIH Books – Clove safety and toxicity