When I think turmeric, I think delicious curries and yellow-stained fingers. But the spice, which is often referred to as the “golden spice”, is more than just an essential addition to your favourite curry dish.
This vibrant yellow-orange powder, derived from the rhizome of the Curcuma longa plant, boasts not only a distinctive flavour but also a wide array of health benefits.
In recent years, modern science has begun to validate many of the health claims associated with turmeric, making it a popular choice in both culinary and supplement forms.
The primary active compound in turmeric is curcumin, which is responsible for most of its health benefits and vibrant colour.
However, turmeric contains other essential oils and compounds contributing to its therapeutic properties.
Here are some of the benefits of adding turmeric to your diet.
Anti-inflammatory properties
One of the most well-recognised benefits of turmeric is its strong anti-inflammatory effects.
Chronic inflammation is linked to various health issues, including heart disease, cancer, and neurodegenerative disorders.
Curcumin helps inhibit inflammatory pathways in the body, potentially reducing the risk of these diseases.
Antioxidant power
Another remarkable benefit of turmeric is its high antioxidant content.
Antioxidants help neutralise free radicals, preventing oxidative stress that can lead to cell damage and contribute to ageing and various diseases.
By boosting the body’s antioxidant capacity, turmeric supports overall cellular health and promotes longevity.
Improved brain function
There’s growing evidence suggesting that curcumin can enhance brain function and lower the risk of brain-related diseases.
It may increase levels of Brain-Derived Neurotrophic Factor (BDNF), a protein that promotes neuron growth and protects against cognitive decline.
This could have implications for conditions like Alzheimer’s disease.
Joint health
Many individuals suffering from arthritis experience significant relief from joint pain and stiffness by incorporating turmeric into their diets.
Curcumin’s anti-inflammatory action can help reduce symptoms in those with osteoarthritis and rheumatoid arthritis, improving joint function and quality of life.
Heart health
Turmeric can also play a vital role in improving heart health.
It helps improve the endothelium function, which is the lining of blood vessels.
Proper endothelial function is crucial for cardiovascular health, as it regulates blood pressure and blood clotting.
Additionally, turmeric’s anti-inflammatory and antioxidant properties contribute to reducing the risk factors associated with heart disease.
Digestive health
Turmeric has been used traditionally to aid digestion and relieve gastrointestinal discomfort.
Its anti-inflammatory properties can help soothe the digestive tract and alleviate symptoms associated with conditions like irritable bowel syndrome (IBS).
Furthermore, turmeric stimulates bile production, promoting better digestion of fats.
Tips on how to incorporate turmeric into your diet
- Add ground turmeric to soups, stews, smoothies, and stir-fries. It pairs well with many spices and enhances the flavour of savoury dishes.
- Enjoy a comforting beverage made with warm milk (or a plant-based alternative) and turmeric, along with black pepper (to enhance curcumin absorption) and sweeteners like honey or maple syrup.
- For those who prefer concentrated doses, turmeric supplements are available in various forms, including capsules and tinctures. However, it’s essential to consult with a healthcare provider before starting any new supplement regimen.
IOL Lifestyle