Turmeric: Healthy, Yummy and
Easy!
Turmeric is a plant
native to India and part of the ginger family. Most of the population knows it
as the orange/yellow spice in curry. In addition to curry, it is frequently
used in mustards, butters, and cheeses. It has a slightly bitter taste but
complements many dishes. The root of the plant is used for its medicinal
qualities.
ANTI-INFLAMMATORY
In Chinese and Indian
systems of medicine, turmeric has been used as a powerful anti-inflammatory. In
addition to the oil, which is a powerful anti-inflammatory, it is believed thatcurcumin, the
pigment that gives turmeric its color, is the primary pharmacological agent. In
studies, curcumin has shown to be comparable to hydrocortisone and phenylbutazone
as well as over-the-counter drugs like Motrin and Ibuprofen (World Health
Foods). However, curcumin has NO toxicity to it. All the medicines do.
Curcumin has also been
shown to reduce the signs of colitis in mice. This is important for those suffering
from Inflammatory Bowel Diseases (IBD) (ie - Chron's, ulcerative colitis, etc).
The mice that received curcumin lost more weight than the control animals and
when checked for signs of colitis, they were significantly reduced. But what is
also very cool about this study? The improvement was done at a low dose, the
amount you would easily put in foods. Although curcumin has shown to be safe a
very large doses, it is being shown that you don't have to have that much to
enjoy the benefits. (World Health Foods)
I have severe IBS-C
and am always looking for alternative means to help with this condition.
Turmeric is something I add into my diet, through capsules, every day. It is a
pill filled with turmeric and black pepper. The black pepper helps the body to
absorb the curcumin in the turmeric. Taking just one capsule a day helps to
reduce the amount of inflammation I have. It's enough that I can actually feel
the difference.
There has been
research showing that taking turmeric extracts can reduce the pain of
osteoarthritis and in one study worked just as well as ibuprofen. (World Health
Foods)
ANTIOXIDANT
This is a word that is
thrown out a lot, we all know it's good, but not many of us know what it means.
Antioxidant means that the substance inhibits oxidation in the body. Not
helpful right? Here is a VERY simplified explanation. Your body has things
called "free radicals." These free radicals are needed to fight off
viruses and such. However, free radicals do this by damaging things. When they
damage your cells, DNA, etc., it can cause cancer, aging, and a variety of
other diseases. So, your body uses antioxidants to keep the free radicals in
line. There are many different things that cause you to have free radicals, and
having too many can be dangerous. Also, not having enough antioxidants in your
body to counter the free radicals can also be dangerous. So, the moral of the
lesson? Make sure you get antioxidants! Turmeric is a way you can do that!
The antioxidant and
anti-inflammatory properties are why curcumin has shown to be effective for
arthritis, cancer prevention, inhibiting cancer cell growth, reducing childhood
leukemia risk, improving liver function, protecting cardiovascular health,
lowering cholesterol, and protecting against Alzheimer's.
OMEGA-3s
A recent study
indicates that Turmeric may help your body turn Omega-3s into useful DHA and
EPA (these help brain function). The body is inefficient at turning plant based
Omega-3s into EPA and DHA. Yet these are what the body needs. This is a problem
for people who have a hard time getting Omega-3s into their diet. I am one of
those people. I need to be able to convert plant based Omeag-3s into DHA and
EPA because I have a hard time digesting fish based Omega-3s.
The study showed, in
animals, that when turmeric was added to their diet, the body created 50% more
DHA (Steven Devries). That's fantastic! Just adding turmeric in the diet can
improve your body's ability to improve brain function.
WHAT CONDITIONS DOES
IT HELP?
Although the western
scientific evidence is still working on researching turmeric, the spice has
been used in multiple cultures around the world for medical purposes. Turmeric
has been used to treat, prevent, or aid in symptoms in regards to arthritis,
heartburn, stomach pain, diarrhea, intestinal gas, stomach bloating, loss of
appetite, jaundice, liver problems, gallbladder disorders, flatulence,
menstrual difficulties, bloody urine, hemorrhage, toothaches, bruises, colic,
cancer, bacterial infections, and viral infections.
Many of these
conditions just need a small dose (enough to flavor your food) of turmeric in
order to start getting positive results. However, other conditions may need
more. It is always important to consult with your physician or your alternative
medicine practitioner before taking turmeric in large doses.
WHERE DO I GET IT?
You can buy turmeric,
as a spice for your food, in most grocery stores. However, if you have local
spice stores or ethnic markets, go there to get your spice. The quality is
generally better which means the health benefits will be better too.
Make sure to buy
turmeric. Don't by curry powder. Curry is a mixture of different spices. You
want only turmeric. Make sure you store it in a sealed container, away from light
and in a dry place (cabinets work great!). If you buy the actual rhizome, keep
it in the refrigerator.
Don't like the taste
of turmeric in your food? That's OK! You can purchase turmeric pills on the
Internet. Basically, it's just a capsule full of turmeric. I personally buy
Swanson's brand of Turmeric and Black Pepper. The pepper makes smaller doses of
turmeric more effective.
IS IT SAFE?
Turmeric is always
safe when taken in amounts found commonly in food. It is usually always safe in
medicinal amounts as well, however it is not safe for women during pregnancy
when it is at such high doses (Steven D. Ehrlich). As is always the case, if
you have any medical conditions, you will want to seek the advice of medical
personnel or your alternative health practitioner before utilizing in medicinal
amounts.
You should always let
your doctor know you are taking turmeric. Especially if having surgery. It is
possible that it thins your blood slightly.
EATING AND COOKING
Many of us in the
Western Hemisphere do not know how to cook with turmeric. That's OK! It's
easier than you think. Here are some easy ways to incorporate it into your
diet.
·
Add it to your scrambled eggs or egg
salad.
·
Add to sautéed apples.
·
Add to frittatas.
·
Add to steamed vegetables like
cauliflower, green beans, and onions.
·
Make tea with turmeric, milk, and honey.
·
Add to a mayonnaise dip.
·
Toss it with roasted vegetables.
·
Add it to rice.
·
Add to recipes that have lentils.
·
Sprinkle into sautéed vegetables. This
works very well with Kale.
·
Add to salad dressings.
·
Use on chicken.
·
Use on fish.
·
Add to casseroles.
·
Add to macaroni salad.
·
Add to potato salad.
·
You can also use it like salt or pepper
and just sprinkle it on dishes.
I hope this is helpful
to you. Turmeric is a great spice and it gives great health benefits. In
addition, it is so easy to add to your diet. Take a small step in improving
your health, and add Turmeric to your food.
SOURCES
The World's Healthiest
Foods. Turmeric. The George Mateljan Foundation.
Steven D. Ehrlich,
NMD, Solutions Acupuncture, a private practice specializing in complementary
and alternative medicine, Phoenix, AZ.Turmeric. University of
Maryland Medical Center. 2014.
Laura is an author,
writer, consultant, photographer, homeschool mom, Mary Kay consultant and Army
wife. Her passions in writing are in food/health, Christian persecution and
children's curriculum. Connect with her on Facebook at http://www.Facebook.com/LDMKitchen.
Whether it be Crohn's,
IBS, diabetes, heart issues, obesity, or allergies, Laura has had to find ways
to make food taste good while being healthy and maintaining strict dietary
rules. Through that, she has had to find ways to do all of that on a budget!
Laura has learned so much on this food journey and she aspires to help you eat
healthy while keeping taste elevated and cost down.
