Zeera Safaid (زیرہ سفید ایرانی)

Common Name: Zeera Safaid Irani
English Name: White Cumin Seeds
Urdu Name: زیرہ سفید ایرانی
Scientific Name: Cuminum Cyminum
Dietary Information: Halal, Vegetarian

Description

Zeera Safaid, or White Cumin Seeds, is a fragrant spice widely used in South Asian and Middle Eastern cooking. It has a distinctive warm, earthy flavor with a mildly bitter note and releases a rich aroma when toasted or gently cooked in oil.

In Pakistani cuisine, Zeera Safaid is commonly used to enhance dals, curries, rice dishes, pulao, breads, and traditional spice blends. Tempering the seeds in oil or ghee helps release their natural aroma, while ground cumin can be added directly to masalas and recipes.

The seeds contain naturally occurring essential oils and various micronutrients. Cumin has also been traditionally valued as a digestive spice and has been studied for its antioxidant and anti-inflammatory properties.

Nutritional Information

Per 1 gram of Zeera Safaid:

• Calories: 1 kcal

• Protein: 0.18 g

• Total Fat: 0.23 g

  • Saturated Fat: 0.02 g

  • Monounsaturated Fat: 0.14 g

  • Polyunsaturated Fat: 0.03 g

• Carbohydrates: 0.46 g

• Dietary Fiber: 0.11 g

• Vitamin A: 0.004 mg

• Vitamin C: 0.07 mg

• Vitamin E: 0.03 mg

• Vitamin K: 0.05 mcg

• Vitamin B1: 0.006 mg

• Vitamin B2: 0.003 mg

• Vitamin B3: 0.05 mg

• Vitamin B6: 0.004 mg

• Vitamin B9: 0.01 mcg

• Calcium: 0.39 mg

• Iron: 0.66 mg

• Magnesium: 0.38 mg

• Potassium: 1.79 mg

• Phosphorus: 0.50 mg

• Manganese: 0.033 mg

• Zinc: 0.048 mg

• Copper: 0.0087 mg

• Sodium: 1.79 mg

The nutritional composition may vary depending on the variety, growing conditions, and processing method.

Naturally Occurring Compounds

Zeera Safaid contains naturally occurring plant compounds and aromatic constituents. The provided information includes thymoquinone at 5.1 mg per gram.

These naturally occurring components contribute to the characteristic aroma and flavor of the seeds and are part of the plant compounds being studied for their potential biological properties.

Potential Benefits

Cumin is traditionally used as a digestive spice and has been studied for its potential antioxidant and anti-inflammatory properties. As part of a balanced diet, Zeera Safaid may support:

• Normal digestive function

• A varied intake of plant-based compounds

• Antioxidant intake through naturally occurring compounds

• Flavorful, balanced meals without the need for excessive seasoning

Cumin has also been traditionally used in preparations associated with digestion, flatulence, colds, and fevers. These traditional uses should not be considered a substitute for medical treatment.

Healthy Daily Serving Size

1 gram of Zeera Safaid used in cooking contains approximately 1 calorie.

How to Use Zeera Safaid

Zeera Safaid is a versatile ingredient for everyday cooking:

• Temper whole seeds in oil or ghee before adding dals and curries.

• Add to pulao, rice dishes, and biryani for extra aroma.

• Use ground cumin in masalas and spice blends.

• Sprinkle or incorporate into traditional breads and savory baked dishes.

• Combine with other spices for Pakistani and South Asian recipes.

• Lightly toast the seeds to bring out their warm, earthy fragrance.

About Fruity Nuts

Fruity Nuts offers a wide range of Dry Fruits, nuts, seeds, spices, and natural food products for everyday cooking and nourishment. Zeera Safaid is one of the aromatic pantry spices that complements traditional Pakistani recipes and modern meals alike. Discover this and other natural ingredients at fruitynuts.pk.