Turmeric is a vibrant yellow spice that is widely used in Indian cuisine and curries of all cuisines. It also has health benefits that have made it usable in traditional Asian remedies. It is widely known for its antioxidant and anti-inflammatory properties, making it a popular both as a dietary supplement and as a spice ingredient in various cuisines. In this article, we will delve into the benefits of turmeric and and first, its nutritional content.
Nutritional Content of Turmeric
Since turmeric is used as a dietary supplement or spice, it normally is consumed in relatively small quantities. Here is a table showing the nutrient composition of one teaspoon (approximately 2.5 grams) of turmeric, including the percentage of the recommended daily allowance (RDA) for each nutrient:
| Nutrient | Amount per tsp (2.5g) | % of RDA |
|---|---|---|
| Calories | 9 | – |
| Carbohydrates | 2g | 0.7% |
| Protein | 0.3g | 0.6% |
| Fat | 0.1g | 0.2% |
| Fiber | 0.6g | 2.4% |
| Vitamin C | 0.7mg | 1.2% |
| Vitamin E | 0.08mg | 0.5% |
| Vitamin K | 1.7µg | 1.4% |
| Calcium | 6.7mg | 0.7% |
| Iron | 0.5mg | 2.8% |
| Magnesium | 8.3mg | 2% |
| Potassium | 47.4mg | 1% |
| Sodium | 1.5mg | 0.1% |
| Zinc | 0.07mg | 0.6% |
| Copper | 0.01mg | 1.1% |
| Manganese | 0.18mg | 7.7% |
Of course, please note that the nutrient composition of turmeric can vary depending on factors such as where it is grown and how it is processed. However, using a teaspoon of turmeric in your cooking or a smaller amount as a dietary supplement can provide a variety of nutrients and potential health benefits discussed further below.
How to Use Turmeric in Cooking
Turmeric is a colorful and flavorful spice that can be used in a variety of dishes. Here are a few informal recipes to use turmeric in your cooking:
Natural Yellow Coloring: If you want to give a dish a yellow color, turmeric is an excellent way to do that.
Curry: Turmeric is an ingredient in many curry recipes in Indian, Thai and other Asian cuisines. It adds a warm, earthy flavor and a vibrant yellow color to the dish. Try using turmeric in a vegetable curry, chicken curry, or lentil curry.
Roasted vegetables: Toss your favorite vegetables (such as cauliflower, carrots, or sweet potatoes) with a little bit of turmeric, and olive oil before roasting for a flavorful side dish.
Rice: Add a pinch of turmeric to your rice as it cooks to give it a golden hue and a subtle flavor.
Scrambled eggs: Add a pinch of turmeric to your scrambled eggs for a pop of color and a subtle flavor boost.
Soup: Turmeric can be added to soups for a warming and comforting flavor. Try adding it to lentil soup, vegetable soup, or chicken noodle soup.
Smoothies: Turmeric can be added to smoothies for a boost of flavor and nutrition. Try blending it with coconut milk, ginger, cinnamon and pineapple for a refreshing tropical smoothie.
Remember, a little bit of this spice goes a long way, so start with a small amount and adjust to taste. Additionally, be careful when handling turmeric as it can stain surfaces and fabrics easily.
Health Benefits of Turmeric
Anti-Inflammatory Properties
Curcumin, the active ingredient in turmeric, is a potent anti-inflammatory compound. Chronic inflammation is linked to a variety of health problems, including heart disease, cancer, and metabolic syndrome. Studies have shown that taking turmeric supplements can reduce inflammation and decrease the risk of chronic diseases.
Antioxidant
Curcumin is also a powerful antioxidant that can protect against oxidative damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging and disease. Antioxidants like curcumin can neutralize free radicals and protect against their harmful effects.
Improved Brain Function
Curcumin in turmeric also is believed to have potential to improve brain function by increasing the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of brain cells. Low levels of this BDNF are associated with neurological disorders like Alzheimer’s and depression, making turmeric a potentially beneficial supplement for those looking to boost brain health and counteract these conditions.
Potential Cancer Inhibition
Studies have suggested that curcumin may have cancer-fighting properties. It can help prevent the growth and spread of cancer cells and may even help enhance the effects of chemotherapy. However, more research is needed in this area.
Reducing Heart Disease Risks
Turmeric may also help reduce the risk of heart disease. Curcumin is believed to have potential to improve endothelial function, which is the ability of blood vessels to dilate and contract. Endothelial dysfunction is a contributor to heart disease, and improving it can lower the risk of heart attack and stroke.
Improved Joint Health
Turmeric’s anti-inflammatory properties potentially can help reduce joint pain and stiffness in people with osteoarthritis and rheumatoid arthritis. A study found that taking curcumin supplements led to improvements in joint pain, stiffness, and physical function in people with knee osteoarthritis.
How To Use Turmeric as a Dietary Supplement
Turmeric is often used as a dietary supplement because of the curcumin it contains. As discussed above in this article, curcumin has been linked to various health benefits. However, there has been no FDA approval of the health benefits claims or dosages. It’s important to note that some claims made about may be based on anecdotal evidence or traditional use rather than good scientific research. While traditional use can provide insights into potential benefits of a substance, it’s important to back up these claims with scientific evidence.
If you choose to use a turmeric dietary supplement, here are a few ways to do that:
Turmeric capsules or tablets: Turmeric is available in supplement form in the form of capsules or tablets. These supplements typically contain a standardized amount of curcumin, and the dosage can vary depending on the product, but typically is in the range of 1/2 mg to 2 mg. Always follow the recommended dosage on the product label and speak with a healthcare provider before starting any new supplement.
Smoothies: You can add turmeric powder to your smoothies for a nutritional boost. Try blending it with fruits and vegetables, such as pineapple, mango, and spinach.
Golden milk: Golden milk is a drink that combines turmeric with milk and other spices, such as ginger and cinnamon. You can make your own golden milk by simmering milk and spices together, or by using a pre-made golden milk mix.
Turmeric tea: You can brew turmeric tea by steeping fresh or dried turmeric root in hot water. Adding black pepper to the tea can help improve the absorption of curcumin in the body. Additionally, honey or lemon juice can be added for flavor.
It’s worth noting that while turmeric has been linked to various health benefits, more research is needed to fully understand its effects on the body. Additionally, some people may experience side effects, such as stomach upset or allergies, when consuming turmeric or curcumin supplements. It’s always best to speak with a healthcare provider before starting any new supplement or making changes to your diet.
Disadvantages of Turmeric
While turmeric is generally considered safe when consumed in moderation, there are a few potential disadvantages to be aware of:
Interference with certain medications: Turmeric may interfere with certain medications, including blood thinners, diabetes medications, and chemotherapy drugs. If you are taking any medications, it’s important to speak with your healthcare provider before consuming turmeric as a dietary supplement or adding large amounts to your diet.
Stomach upset: In some people, turmeric may cause stomach upset or gastrointestinal issues. This is more likely to occur when consuming large amounts of turmeric, such as in supplement form.
Low bioavailability of curcumin: Curcumin is the active compound in turmeric that has been linked to various health benefits, but it has low bioavailability, which means that the body has difficulty absorbing it. Adding black pepper or consuming turmeric with a source of fat can help improve the absorption of curcumin.
Risk of allergic reaction: Some people may be allergic to turmeric, which can cause symptoms such as hives, swelling, and difficulty breathing.
Staining of clothing and surfaces: Turmeric can stain clothing and surfaces, so it’s important to handle it with care when using it in your cooking or as a dietary supplement.
It’s always a good idea to speak with a healthcare provider before adding any new supplement or food to your diet, especially if you have any underlying health conditions or are taking any medications.
Overall, turmeric is a versatile spice that is believed to have potential for health benefits. Its active ingredient is curcumin, which is an antioxidant and with anti-inflammatory effects, making it a potential supplement for reducing the risk of chronic diseases like heart disease and cancer. It may also improve brain function and joint health, making it a promising option for those with neurological disorders and joint pain. As with any supplement, it’s important to consult with a healthcare provider before adding turmeric to your diet. Regardless, its a wonderful spice and yellowing agent that you can enjoy with the recipes we discussed, and in all sorts of curries and cuisine.
DISCLAIMER: The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health professional regarding questions you might have about a medical condition or health, beauty or diet objectives.