TURMERIC - WHAT IS IT AND WHY SHOULD YOU INCORPORATE THIS INTO YOUR DIET?

TURMERIC - WHAT IS IT AND WHY SHOULD YOU INCORPORATE THIS INTO YOUR DIET?

Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh. Turmeric has long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine. Turmeric was traditionally called "Indian saffron" because of its deep yellow-orange color and has been used throughout history as a condiment, healing remedy and textile dye. 

Turmeric has a peppery, warm and bitter flavor and a mild fragrance slightly reminiscent of orange and ginger.  It is best known as one of the ingredients used to make curry and it also gives mustard its bright yellow color.

Turmeric is an excellent source of both iron and manganese. It is also a good source of vitamin B6, dietary fiber and potassium.

Turmeric naturally grows in the very warm regions of South Asia. It requires a lot of rain and constant temperatures ranging between 20°C and 30°C in order to bloom and prosper. Its main active component is called curcumin, which has a somewhat bitter, peppery taste combined with a mustard smell.

Health Benefits

Turmeric (Curcuma longa), is a powerful medicine that has been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.

Treatment of arthritis – It is believed to help treat osteoarthritis by reducing inflammation and swelling.

It is commonly prescribed as a natural remedy for problems with digestion such as stomach aches, excessive gas, diarrhoea and excessive bloating sensation.

Treatment of liver disease and problems with the gall bladder. Patients with liver and gall bladder disease develop jaundice, and turmeric has been shown to reduce this. The evidence however is not scientifically solid.

Chest disease such as the common cold, bronchitis and chest infections.

Certain forms of cancer management – Turmeric has been shown be of benefit in managing patients with prostate cancer and some forms of blood cancer.

Alzheimer’s disease and depression management – While it does not cure Alzheimer’s disease, turmeric has shown to help slow down the progression of this debilitating condition.

Menstrual problems – Turmeric is believed to have an effect on uterine contractions and can help treat menstrual problems.

Treatment of infections – It is useful as a topical application on wounds, cuts, bruises and burns, and can help prevent infections and promote healing.

Many of these benefits are not scientifically proven, but anecdotal evidence has shown turmeric to possess these benefits, and more are being discovered every day.

Side Effects Of Turmeric

The general evidence suggests that turmeric is safe for consumption and as a medicinal product. Some people report mild stomach upset and occasional diarrhoea, but this is usually sensitivity to turmeric rather than side effects. It is unclear what it would do if consumed in large quantities.

Turmeric has to be used with caution in pregnant women, as it is believed that turmeric has effects on the uterine wall. It can cause bleeding by preventing blood clotting, and should therefore be avoided 2 weeks prior to undergoing surgery. It is due to this side effect that turmeric should be avoided in patients who are taking blood thinning medication such as warfarin, aspirin and clopidogrel, as it can result in excessive bleeding in the event of an injury or ulcer in the stomach. Lastly, there is information that turmeric may interfere with some drugs used in chemotherapy, therefore who are undergoing chemotherapy should consult with their doctors on taking curcumin.

Dosage Of Turmeric

If taking turmeric to manage different clinical conditions, evidence suggests the use of 500mg of turmeric 4 times a day for stomach problems and 500mg twice a day for managing patients with osteoarthritis.

“Raw is best”

Natalie Kling, a Los Angeles-based nutritionist, says she first learned about the benefits of turmeric while getting her degree from the Natural Healing Institute of Neuropathy. “As an anti-inflammatory, antioxidant and antiseptic, it’s a very powerful plant,” she says.

Kling recommends it to clients for joint pain and says that when taken as a supplement, it helps quickly. She advises adding turmeric to food whenever possible and offers these easy tips. “Raw is best,” she said. “Sprinkling it on vegetables or mixing it into dressings is quick and effective.”

If you do cook it, make sure to use a small amount of healthy fat like healthy coconut oil to maximize flavor.  You could also rub turmeric on meat and putting it into curries and soups.

It’s inexpensive, mild in taste, and benefits every system in the body. Adding this powerful plant to your diet is one of the best things you can do for long term health.

Tips for Preparing Turmeric

Be careful when using turmeric since its deep color can easily stain. To avoid a lasting stain, quickly wash any area with which it has made contact with soap and water. To prevent staining your hands, you might consider wearing kitchen gloves while handling turmeric.

A Few Quick Serving Ideas

Add turmeric to egg salad to give it an even bolder yellow color.

Mix brown rice with raisins and cashews and season with turmeric, cumin and coriander.

Although turmeric is generally a staple ingredient in curry powder, some people like to add a little extra of this spice when preparing curries. And turmeric doesn't have to only be used in curries. This spice is delicious on healthy sautéed apples, and healthy steamed cauliflower and/or green beans and onions. For a creamy, flavor-rich, low-calorie dip, try mixing some turmeric and dried onion with a little omega-3-rich mayonnaise, salt and pepper. Serve with raw cauliflower, celery, sweet pepper, and broccoli florets.

Turmeric is a great spice to complement recipes that feature lentils.

Give salad dressings an orange-yellow colour by adding some turmeric powder to them.

For an especially delicious way to add more turmeric to your healthy way of eating, cut cauliflower florets in half and healthy sauté with a generous spoonful of turmeric for 5 minutes. Remove from the heat and toss with olive oil, salt and pepper to taste.

Here is a recipe by James Tanner for a chicken and vegetable curry you might want to try.

Ingredients

For the curry

1 tbsp vegetable oil

½ onion, chopped

1 chicken thigh, bone and skin removed, flesh chopped

½ tsp curry powder

2 cardamom pods, seeds only

½ tsp ground cinnamon

½ tsp ground turmeric

pinch dried chilli

½ carrot, peeled and chopped

½ head broccoli, cut into florets

3 sundried tomatoes, chopped

2 tbsp Greek-style yoghurt

For the turmeric rice

85g/3oz basmati rice

400ml/14fl oz hot chicken stock

½ carrot, peeled and chopped

½ tsp ground turmeric

small handful chopped fresh chives, to serve

Preparation method

For the curry, heat the oil in a frying pan over a medium heat. Add the onion and fry for 2-3 minutes, or until softened.

Add the chicken pieces, curry powder, cardamom seeds, ground cinnamon, ground turmeric and dried chilli and stir well to coat the chicken in the spices. Fry for a further 3-4 minutes.

Add the chopped carrot, broccoli florets, sundried tomatoes and a splash of boiling water and stir well. Bring the mixture to a simmer for 4-5 minutes.

Add the yoghurt and continue to simmer for 4-5 minutes, or until the carrot is tender.

For the turmeric rice, place all of the turmeric rice ingredients except the vegetable oil into a pan and bring to the boil. Reduce the heat and simmer the mixture for 10-12 minutes, or until the rice is tender. Drain well.