Turmeric: the spice that could benefit your life!

 

In 2010, scientists examining ancient pottery from the site of an ancient civilisation near Delhi found traces of eggplant with ginger and turmeric in clay pots. They dubbed it the world’s first curry. So, Ayurvedic medical practitioners have used the vibrant yellow spice, currently starring in teas, smoothies and dinner dishes in café and homes near you, for four thousand years or more. So what did the ancient food doctors in India know about turmeric that we’re only just learning? And can this flavour and colour boost also come with health benefits?

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Amazingly effective anti-inflammaotry action

Botanist Dr James A. Duke, writing in Alternative & Complementary Therapies, has reviewed around 700 studies examining the benefits of turmeric (curcuma longa). He found that in some studies, turmeric has been show to be even more effective than a number of pharmaceutical where it comes to anti-inflammatory action – and with virtually no adverse effects.

 

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Turmeric gives a vibrant colour to mustard and curry powder and has powerful anti-inflammatory effects

 

Here’s where ancient wisdom and modern knowledge combine and just a few fast facts about this surprisingly beneficial spice …

Turmeric contains over 20 active medicinal compounds called curcumunoids; the most important of these is curcumin and this may have anti-inflammatory, anti-cancer, and antioxidant properties according to Harvard University[i].

  1. The plant compound in pepper (which gives pepper its bite) is called piperine and this boosts your body’s ability to absorb turmeric by 2000 times[ii].
  2. Because curcumin is fat-soluble, it needs fat to dissolve in before it can be absorbed. Could be one reason why many curries begin with the frying of onions and garlic in oil? Try using olive oil – it contains a unique range of beneficial phenolic compounds that aren’t found in any other food.
  3. Turmeric may have a role to play in the prevention of dementia. It does this by reducing the formation of a substance called beta-amyloid (responsible for the formation of plaques that obstruct brain) in Alzheimer’s disease.
  4. Curcumin fights oxidative damage and inflammation which both contribute to dementia. This may be especially important since curcumin can cross the blood-brain barrier – i.e. it can pass from the blood into the brain helping to keep blood vessels clear and in this way, allow for oxygen and nutrients in blood to nourish the brain.
  5. Turmeric contains six different COX-2-inhibitors. COX-2 enzymes promote pain, swelling and inflammation but COX-2-inhibitors selectively block this enzyme. Because of this, it may be able to play a role in keeping blood vessels clear. In one study of patients with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug[iii].
  6. Powdered turmeric root contains around three per cent curcumin[iv]. Many of the newer studies examine the effect of 1gram of curcumin extract so you may want to consider a supplement as well as upping your intake from dishes that contain turmeric.
  7. Turmeric may have a role in fighting depression, again due to its potent anti-inflammatory action. In one small study of 60 people, one group took a selective serotonin re-uptake inhibitor (SSRI), called Prozac (fluoxetine), another took a 1g dose of curcumin daily while a third group took both the SSRI and 1g curcumin. After six weeks, the results showed that the group that took both curcumin and fluoxetine displayed the best results where it came to mood and depression[v]. The severity of depression was assessed using a common test for depression called the Hamilton Rating Scale (HAM-D). This evaluates mood, guilt, suicidal ideation, sleep problems, agitation anxiety, and more. Results showed that overall, the average change in the HAM-D scores was similar for curcumin and fluoxetine i.e. curcumin worked as well as fluoxetine in terms of improvements in the severity of depression. One of the ways in which curcumin may exert its effect is by boosting the feel-good brain transmitters serotonin and dopamine[vi].
  8. Raw turmeric may have greater anti-inflammatory effects than cooked turmeric.
  9. Cooked turmeric may have greater antioxidant effects than raw.

 

Convinced?

Ready to give it a go? The University of Maryland recommends a dose of 1.5 to 3 g cut root per day, 1-3 g dried turmeric or 400 to 600 mg standardised powder (curcumin) three times per day[vii].

Buy fresh turmeric from groceries and dried ginger from grocers and supermarkets.

Five ways to enjoy turmeric:

  1. Yellow curry https://lillysethicaledibles.com/2016/05/15/zucchini-and-cashew-red-curry/
  2. On vegetables such as cauliflower and Brussels sprouts (which contain the powerful anti-cancer compound sulphurophane) https://lillysethicaledibles.com/2015/05/28/zesty-kale-and-quinoa-with-tasty-turmeric-cauliflower/
  3. In soups and dahl https://lillysethicaledibles.com/2014/06/23/coconut-and-ginger-dahl/
  4. https://lillysethicaledibles.com/?s=yellow+curry
  5. https://lillysethicaledibles.com/2016/05/15/zucchini-and-cashew-red-curry/

 

 

[i] Harvard Health Publications. Harvard Medical School. Can everyday spice make you healthier? http://www.health.harvard.edu/staying-healthy/can-everyday-spices-make-you-healthier

[ii] Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998 May;64(4):353-6. http://www.ncbi.nlm.nih.gov/pubmed/9619120

[iii] A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytother Res. 2012 Nov;26(11):1719-25. doi: 10.1002/ptr.4639. Epub 2012 Mar 9. http://www.ncbi.nlm.nih.gov/pubmed/22407780

[iv] Nutr Cancer. 2006;55(2):126-31. Curcumin content of turmeric and curry powders. http://www.ncbi.nlm.nih.gov/pubmed/17044766

[v]Efficacy and Safety of Curcumin in Major Depressive Disorder: A Randomized Controlled Trial. Phytotherapy Research. Volume 28, Issue 4, pages 579–585, April 2014

http://tinyurl.com/zf43q89

[vi] Psychopharmacology December 2008, 201:435. Antidepressant activity of curcumin: involvement of serotonin and dopamine system. http://link.springer.com/article/10.1007/s00213-008-1300-y

[vii] University of Maryland Medical Center. Turmerichttp://umm.edu/health/medical/altmed/herb/turmeric

Choccoco blue bites

These easy bake cookies use the goodness of fair trade cocoa full of flavonoids and sweet anthocyanin-packed blueberries. Bound to be your family’s next favourite thing …

 

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Fair trade cocoa plus sweet blueberries equals yum!

Make 16-20

Ingredients

200g margarine, softened to room temperature

100g brown sugar

185g plain flour, sieved

25g fair trade cocoa powder, sieved

60g desiccated coconut

Handful of blueberries

A sifting of cocoa to garnish

 

Method

Preheat oven to 180 degrees C.

Line two oven trays with baking paper.

In a food processor, blend the margarine and sugar

Add the flour, cocoa and coconut and blend until combined.

Take an ice cream scoop full of the choccy dough, roll into a ball and place on the lined tray. Press lightly to flatten.

Add three or four blueberries to each cookie and gently flatten.

Bake, swapping trays halfway if the cookies are baking unevenly.

The cookies are done when they are firm at the edges (10-12 minutes).

When cool, sift with more free trade cocoa powder. If there are any left, these hazelnut chocolate cookies will keep for around two days in an airtight container.