Turmeric is a rhizome that grows under the ground, like ginger. It is bright orange in colour and is used in many foods, especially in traditional Southeast Asian curries (yum!). You can find dried turmeric powder living in the spice aisle of pretty much every supermarket. Sometimes in specialty grocers you can find the fresh turmeric rhizome too, it looks like ginger root only a little smaller.
Now, turmeric is pretty cool because it contains an awesome anti-inflammatory, antioxidant compound called ‘curcumin’. By weight, turmeric contains around 3-7% of this amazing little bioactive compound. Curcumin has been the subject of many studies with a lot of these studies testing it at up to 100 times more than that of a normal diet that includes turmeric.
Health benefits of curcumin
Curcumin extract, which is far more concentrated that ground turmeric, has been a part of dozens of clinical studies.
Curcumin is an anti-inflammatory compound that fights inflammation at the molecular level. Some studies show that it works just as well as certain anti-inflammatory medications, but without the side effects some of them can have!
Curcumin is an antioxidant compound. It can neutralize free radicals before they have the chance to wreak havoc on our biomolecules. Plus, curcumin also boosts our natural antioxidant enzymes.
Now I know that might sound a little ‘sciencey’ but the gist of it is that these two functions, reducing inflammation and oxidation, have some amazing health benefits. Chronic inflammation plays a major role in so many conditions such as cancer, dementia, heart disease, metabolic syndrome, arthritis pain, mood disorders, and more.
Curcumin has some other pretty amazing functions too:
- Great for our brain health as it boosts ours levels ‘Brain-Derived Neurotrophic Factor’. So it’s like a natural growth hormone for your brain
- Improves heart health by improving the ‘endothelial function’ (the inner lining of our blood vessels)
- Reduces the growth of cancer cells by reducing the growth of new blood vessels in tumors and also the spread of cancer. Plus it even contributes to the death of cancer cells.
Just these functions alone make turmeric worthy of its ‘miracle spice’ title, don’t you think?
How to get the most out of your turmeric
Curcumin is fat soluble so it is not easily absorbed by your gut. But, as with other fat-soluble nutrients like vitamins A, D, E and K, you CAN increase its absorption just by eating it with a fat containing meal.
Another way to get the most out of your turmeric is to eat it with pepper. Yep, pepper. There is a compound called piperine in black pepper that enhances the absorption of curcumin. Not just by a small bit either, by 2,000%!
You need to get a large dose or curcumin to reap the amazing health benefits so you’ll need to more than just eating it. This is where supplements come in.
But, before you hot foot it to the chemist to grab yourself a curcumin supplement it’s important to take note that you need to be cautious if you:
- are pregnant
- are taking anti-platelet medications or blood thinners
- have gallstones or a bile duct obstruction
- have stomach ulcers or excess stomach acid.
Always be sure to read the label before taking a new supplement and if you’re not sure if it’s safe to do so, consult your health physician.
Conclusion
Turmeric is not only a yummy, colourful spice. Its active ingredient curcumin is great for boosting your health.
On top of Curcumin having great anti-inflammatory and antioxidant properties which help bust chronic inflammation, it also has other amazing health benefits, like brain and heart boosting properties, and even cancer-fighting properties.
Curcumin supplements can be great for your health, but they’re not for everyone. Check the label or speak with your practitioner before taking it.
Have you got a favourite turmeric recipe? Here’s my version of “golden milk,” and let me know what you think in the comments below.
Recipe: Golden Milk – Serves 2
1 cup canned coconut milk
1 cup hot water
1 ½ tsp turmeric, ground
¼ tsp cinnamon, ground
½ tsp honey
Instructions:
Add all ingredients to a small saucepan. Whisk to combine.
Warm over medium heat, whisking frequently. Heat until hot, but not boiling.
Serve & enjoy!
Tip: You can substitute 2 cups of almond milk instead of the 1 cup coconut milk and 1 cup water.
References:
http://www.precisionnutrition.com/encyclopedia/food/turmeric/
https://examine.com/supplements/turmeric/
https://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/
https://nutritionfacts.org/video/turmeric-curcumin-plants-vs-pills/
https://nutritionfacts.org/video/who-shouldnt-consume-curcumin-or-turmeric/