What Does Pandan Do to Your Body? The Health Benefits Explained

January 2, 2026 •

3 min read

Traditionally used for centuries in Southeast Asian cuisine and medicine, pandan is more than just a fragrant flavoring. The real question for many wellness enthusiasts is, "What does pandan do to your body?" and the answer lies in its rich profile of antioxidants, vitamins, and other bioactive compounds.

Quick Summary

This article details the health effects of pandan, including its antioxidant, anti-inflammatory, and potential blood sugar-regulating properties. It outlines how this fragrant plant can benefit cardiovascular health, skin wellness, and mental well-being when incorporated into a diet.

Key Points

Antioxidant Protection: Pandan is rich in antioxidants like carotenoids that combat cellular damage from free radicals.
Anti-Inflammatory Effects: Traditional and preliminary research suggests pandan can help reduce inflammation, easing joint and muscle pain.
Supports Blood Sugar Management: Some studies indicate that pandan consumption can lead to a smaller spike in blood sugar after meals.
Promotes Heart Health: Its antioxidant content helps reduce the risk of atherosclerosis, and it may assist in regulating blood pressure.
Provides Stress and Anxiety Relief: The pleasant aroma of pandan has a calming effect, with tea consumption potentially helping to reduce cortisol levels.
Enhances Skin and Hair Health: Applied topically, pandan can soothe skin irritations, fight acne, and combat dandruff.
Aids in Digestion: Used traditionally to soothe the stomach, pandan can help alleviate bloating and constipation.

Unveiling the Antioxidant Power of Pandan

At a cellular level, one of the most significant things pandan does to your body is provide a powerful dose of antioxidants. These compounds play a critical role in neutralizing free radicals, which are unstable molecules that can cause oxidative stress and cellular damage. Oxidative stress has been linked to numerous chronic diseases, including heart disease and certain cancers. Pandan is particularly rich in carotenoids, a type of antioxidant that is also beneficial for eye health and heart health by helping to prevent plaque buildup in the arteries.

Anti-Inflammatory and Pain-Relieving Properties

Chronic inflammation is at the root of many health issues, from arthritis to cardiovascular disease. Compounds found in pandan leaves exhibit natural anti-inflammatory properties, making them a popular traditional remedy for pain relief. Research has shown that pandan extract contains phytochemicals that can help reduce the symptoms of arthritis and joint pain. Used topically, it has also been known to soothe minor skin irritations and sunburn due to its cooling effect.

Pandan's Role in Blood Sugar Management

Pandan has gained attention for its potential to help regulate blood sugar levels. A study from Chulalongkorn University in Bangkok demonstrated that participants who drank pandan tea after a glucose tolerance test experienced a smaller spike in their blood sugar compared to those who drank plain water. This effect is attributed to specific glycosides present in the leaves that may positively influence glucose metabolism. While more research is needed, these findings suggest a promising role for pandan in managing diabetes symptoms.

Supporting Cardiovascular Health

Beyond its effect on blood sugar, pandan contributes to heart health through its rich content of antioxidants and potential for regulating blood pressure. The carotenoids mentioned earlier help combat atherosclerosis. Additionally, some traditional uses and preliminary studies suggest that pandan tea may help lower high blood pressure, further supporting a healthy cardiovascular system. Its ability to reduce stress, a known contributor to heart problems, also plays a part in this benefit.

Comparison of Pandan's Benefits with Other Herbal Teas


Aspect	Pandan Tea	Green Tea	Chamomile Tea
Primary Benefits	Anti-inflammatory, blood sugar support, calming aroma	Metabolism support, high antioxidants, brain function	Sleep aid, stress reduction, anti-inflammatory
Key Compounds	Antioxidants (carotenoids), glycosides, polyphenols	EGCG, catechins, caffeine	Apigenin, bisabolol
Flavor Profile	Grassy, sweet, floral, vanilla-like aroma	Earthy, vegetal, sometimes bitter	Floral, apple-like, gentle
Best Used For	Managing blood sugar spikes, calming the mind, pain relief	Boosting energy, weight management, antioxidant intake	Relaxation, pre-sleep ritual, soothing digestion

Practical Ways to Incorporate Pandan into Your Wellness Routine

There are several easy methods to enjoy the health benefits of pandan:

Pandan Tea: A simple and effective way to consume pandan is by brewing a tea from the leaves. Simply boil fresh or dried leaves in water, strain, and enjoy. This can aid in relaxation and help with blood sugar control.
Flavoring for Food: Add a knotted pandan leaf to your pot when cooking rice or soups to infuse them with a pleasant aroma and subtle, grassy-sweet flavor.
DIY Topical Treatments: For skin benefits, blend crushed pandan leaves into a paste with a little honey to create a natural acne-fighting or soothing face mask.
Infused Oil: Steep pandan leaves in a carrier oil like coconut oil to create a massage oil for topical application to soothe joint and muscle pain.

Conclusion: The Holistic Impact of Pandan

Beyond its famous culinary applications, pandan offers a spectrum of benefits that can have a positive impact on the body. From powerful antioxidant and anti-inflammatory effects that protect against chronic disease, to its potential role in managing blood sugar and promoting heart health, the findings are encouraging. While many traditional uses still require more comprehensive scientific research, incorporating this fragrant leaf into your diet through teas, flavoring, or even topical applications offers a natural path toward enhanced wellness. Its calming properties also contribute to overall mental well-being, making it a holistic addition to any health-conscious lifestyle.

For more detailed scientific studies and findings on pandan and other botanicals, you can explore research databases such as the National Center for Biotechnology Information (NCBI) at ncbi.nlm.nih.gov.

Frequently Asked Questions

Pandan is generally considered safe for daily consumption in typical culinary amounts, but it's wise to consult a healthcare provider for any medicinal uses or if you have specific health concerns.

Preliminary research has shown that pandan tea can help manage blood sugar levels after eating. However, it should be used as a supplement and not a replacement for conventional diabetes treatment, and always with a doctor's guidance.

The most common ways are brewing it as a tea by boiling the leaves, or blending the leaves with water to create an extract for infusions. Cooking it with rice or other dishes is also effective.

While generally safe, consuming very large quantities may have a mild laxative effect and cause diarrhea. Some individuals may also experience allergic reactions.

The aromatic compounds in pandan have a calming effect, which can help reduce stress and anxiety when consumed as a tea or used in aromatherapy.

Yes, crushed or blended pandan leaves can be made into a paste or infused into an oil and applied topically to soothe skin irritations, fight acne, and reduce inflammation.

Fresh leaves generally have a stronger aroma and flavor, but studies have found that dried, powdered pandan can contain higher concentrations of antioxidants. Both forms offer health benefits.