THE SECRET POWERS OF TURMERIC

You know the colour and the taste but the golden spice, as it’s also called, has a lot of health benefits as well. Science is only beginning to discover all it can do.

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Turmeric has a shining history in India where it’s been used for over 4 000 years as a dye to create bright yellow materials and as a spice that adds a warm, earthy flavour to food. It’s spread to other parts of the world and has become a common spice in South Asian, Middle-Eastern, and Ethiopian dishes. In South Africa, turmeric is most commonly used to create a golden oldie, yellow rice.

The spice is made by boiling, drying, and grinding the rhizomes, or underground stems, of this tough flowering plant. There have also been claims of turmeric’s medicinal value for centuries. Scientists are still studying some of these benefits. A few still need to be tested more thoroughly in human trials, but there is evidence already that turmeric can boost health in many ways.

The main active ingredient in turmeric is curcumin, which also provides its colour. It is a powerful inflammation fighter and a very strong antioxidant. It could, for instance, reduce inflammation in the brain, which has been linked to Alzheimer’s disease. In a small study of adults over 50, people who took curcumin supplements for 18 months scored better in memory tests.

THE CATCH
The curcumin content of turmeric is just around 3% by weight, so it would be hard to get a big enough dose through food. That’s why many people take turmeric as a supplement.

Curcumin also isn’t absorbed too well in the bloodstream. Its bioavailability, the rate at which your body can absorb or use something, is low. But combine it with black pepper, which contains piperine, and the absorption improves by 2 000%.

Curcumin is fat-soluble, which means it breaks down and dissolves in fat or oil. So it may be a good idea to take curcumin supplements with a meal that’s high in fat.

So what do you get from turmeric? Here are the proven benefits so far.

INFLAMMATION
Scientists now believe that mild, but chronic inflammation can play a role in some health conditions and diseases. Curcumin in high doses can suppress many molecules that play a part in inflammation.

Antioxidants are valuable because they protect your body from damaging free radicals. Curcumin is a potent antioxidant, so it’s a good weapon in this fight.



HEART HEALTH
By lowering cholesterol and blood pressure, turmeric could improve overall heart health. A past study shows curcumin can protect the thin membrane that covers the inside of the heart and blood vessels. This membrane has a key role in regulating blood pressure.

CANCER
Research in mice suggests that curcumin may help slow the spread of tumour cells and may even prevent tumours from forming in the first place. That’s especially true for cancers of the digestive system.

ARTHRITIS
Many studies show that curcumin can help with symptoms of arthritis and sometimes even work better than anti-inflammatory pills. The US-based Arthritis Foundation lists several studies which showed that curcumin reduces pain, inflammation, and stiffness related to rheumatoid arthritis (RA) and osteoarthritis (OA).

They recommend taking 500 mg of curcumin extract capsules twice daily. Ask your doctor about brands with the right amount and added substances such as phospholipids for better absorption.

Related article: The superpowers of cinnamon

DEGENERATIVE DISEASE
Turmeric may protect your brain against degenerative diseases such as Alzheimer’s by increasing levels of brain-derived neurotrophic factor (BDNF), a protein found in the brain and spinal cord. BDNF plays a key role in keeping nerve cells healthy and regulating communication between them.

THE RIGHT AMOUNT
The dose of curcumin that’s right for you depends on your overall health, so it’s important to have your doctor make the decision.

High doses of turmeric can act as a blood thinner and upset your stomach. You’ll probably be advised to avoid turmeric or curcumin if you take blood thinners, are about to have surgery, are pregnant, or have gallbladder disease. For the best absorption, try taking with healthy fats such as oils, avocado, nuts, and seeds.

With both supplements and spices, buy just enough, then replenish your supply. Their quality is depleted if they’re exposed to air a lot. Store them in a cool, dark place.

Related article: 12 Benefits of garlic we bet you never knew



MORE MAGIC
For brighter, smoother skin, make a face mask by mixing 1 teaspoon turmeric powder, 1 teaspoon organic apple cider vinegar, 1 1/2 tablespoon organic honey, and 1 teaspoon milk or yogurt to a thick paste. Leave on a cleansed face for 10 to 15 minutes and rinse off with warm water.

It might make pale skin look a little yellow but that will fade in a few hours or you can wipe it off with a cleansing oil. Remember that turmeric stains, so watch your clothes.

Add turmeric to your smoothies, marinades, salad dressings, or spicy soups. Sprinkle on roasted vegetables or tacos.

Or drink a toast to this wonderful spice with a glass of delicious golden milk. Mix 1 teaspoon turmeric, 1/2 teaspoon cinnamon, 3 cups coconut milk, and 1/8 teaspoon black pepper. Add honey to taste and shake well.

Related article: How to add some spice to your health

Sources: https://www.healthline.com, https://www.everydayhealth.com, https://health.clevelandclinic.org, https://www.medicalnewstoday.com, https://www.tasteofhome.com, https://www.tasteofhome.com, https://www.ncbi.nlm.nih.gov, https://www.singlecare.com