What is in turmeric?
The active ingredient in turmeric is curcumin, which has both anti-inflammatory (substances that can reduce pain or tenderness, or block substances that cause them) and antioxidant (protects cells from damage) properties.
- Turmeric is a native of Southeast Asia and is grown commercially in India.
- It is used as a culinary spice and in traditional medicine to treat disorders of the skin, common cold and abdominal pain, and to improve liver function.
- It is a deep golden-orange spice that adds color and flavor
What do studies say about the health benefits?
Obesity: Experiments using turmeric combined with physical activity prevented undesirable weight gain and improved metabolism. These are feasible lifestyle changes compared to restrictive diets or the use of appetite depressants.
Diabetes: Curcumin supplements (synthetic form) helped maintain blood sugar and prevented fat synthesis in the liver. Dried powder (natural form) is commonly used. However, bioavailability from the natural form was less than synthetic preparations.
Polycystic ovarian syndrome (PCOS): When women with the syndrome were given curcumin for 12 weeks, they showed improved blood sugar control and fat mobilization, and an increase in good fat.
Cardiac health: Atherosclerosis is a condition resulting from long-term inflammation and injury to the blood vessels due to fat deposition . Curcumin in turmeric is known to clear unsafe fat from the blood.
Kidney function: A recent study demonstrated that curcumin significantly reduced protein loss in the urine in patients with chronic kidney disease.
Research is ongoing to further support this.
How is turmeric traditionally used?
Turmeric is traditionally known to have other health benefits that offer relief in:
• Arthritis
• Respiratory health
• Skin
• Digestive disorders
• Depression allergies and
• Inflammatory bowel disease
How much turmeric is safe to consume?
5 grams/day, which is about 1 tsp per day
- Culinary doses (a few pinches) are safe.
- Usage of supplements or concentrated extracts should be under your doctor’s guidance.
- Functional foods, including turmeric, are not meant to substitute for a healthy diet, nor should they be used to replace prescribed medication.
- Effects may vary from person toperson.
How to use turmeric?
Tea: Bring 2 cups of water to a low boil. Lightly crush 1 tsp of turmeric powder and add to the boiling water. Simmer on low for five minutes. Add a few pieces of ginger and remove from the heat. Squeeze lime for extra flavor. Strain into a teapot and enjoy.
Dishes inspired by Indian cooking: Rice, pasta, lentil or meat soups flavored with turmeric, as well as sautéed vegetables are a few suggestions for incorporating turmeric in the diet.
