Turmeric: health benefits and properties

Turmeric is obtained from the rhizome of the plant. Curcuma longa, It belongs to the same family as ginger and is a basic condiment in oriental cuisine.

In addition to being the main ingredient in curry, turmeric is one of the healthiest spices and is appreciated in natural medicine for its numerous properties, among which its anti-inflammatory and antioxidant propertieswhich confer benefits for the liver, for the heart and for the skin, among many others.

Have a intense aroma, bitter and somewhat spicy, and a golden yellow color that is given by the curcumoids, which has made it often used instead of saffron.

Turmeric origin

Turmeric is native to Southeast Asia, where its culinary use dates back at least twenty-five centuries. Its benefits for health and for preserving food, together with its bright yellow color that links it to the Sun, must have favored its symbolic and ceremonial use.

In India, turmeric is considered a symbol of prosperity and a physical and spiritual purifier. A mixture of turmeric and lime water is still used in worship rites in numerous temples.

Likewise, the bridal bath includes staining the bride with that mixture. A thread dyed yellow with turmeric is considered a good omen and is worn as a bracelet.

Other times it is a piece of the rhizome that is tied directly to the wrist. In Polynesia, turmeric is spread over the shoulders during ritual dances to ward off evil spirits.

Plant

The Indian turmeric is a perennial plant, one meter or a little more tall, with tuberous roots, cylindrical rhizomes and large leaves, elliptical in shape and yellowish-green, with long petioles that start directly from the ground.

The entire rhizome clump, which grows best in a warm, humid climate, is carefully lifted to prevent any damage, and the “fingers” they are cut from the largest rhizomes.

Turmeric is boiled or steamed and then dried. The outer shell peels off and the rough brown “fingers” turn yellow-orange and waxy in texture.

Turmeric properties

Turmeric root and rhizome contain curcumoids and curcumins, coloring matters to which clear antioxidant and anti-inflammatory effects are attributed.

They also contain a essential oil with zingiberene, polysaccharides and mineral salts such as iron and potassium.

Curcumin, which is not soluble in water, does have a great ability to dissolve in fats and stimulate bile secretion.

Turmeric benefits: what is it for?

The western herbalists use it for its anti-inflammatory properties, but in the India It is prescribed as a general tonic and the Chinese traditional medicine It is recommended for digestive disorders, especially liver.

The curcumin It is a powerful antioxidant that considerably reduces the damage that free radicals do to cells and is therefore useful in preventing cancer.

A great anti-inflammatory to relieve arthritis

Its anti-inflammatory virtues make it a help against arthritis, irritable bowel syndrome or any inflammatory process.

Its anti-inflammatory power has been compared to that of drugs as powerful as hydrocortisone and phenylbutazone, but unlike drugs, turmeric practically devoid of toxicity.

Its anti-inflammatory properties indicate it for other health problems, such as Crohn’s disease and ulcerative colitis.

It also favors digestion (helps with gas or bloating), because it stimulates the secretion of bile and favors the proper functioning of the liver.

Detoxifying and anticancer effects

Some types of cancer develop after a period of time in which the tissues have been subjected to the stress of inflammation.

In the laboratory it has been observed that curcumin from turmeric is capable of inhibiting the multiplication of cancer cells in the lung cancer.

The University of Texas is investigating its effect on cancers of the skin, pancreas, and mouth. Research on its benefits in preventing and supporting cancer treatments is extensive.

In addition, other physiological effects of turmeric have been discovered that can help:

Strengthens the liver, andraising the rates of enzymes that eliminate toxic compounds. Inhibits the protein synthesis necessary for tumors to develop. Prevents the development of blood vessels that feed them

Epidemiological studies show that those who consume turmeric frequently enjoy a reduced risk of breast, prostate, lung, and colon cancer.

Improves circulation

Curcumin is also beneficial for the cardiovascular system. It also has something to contribute against the neurodegenerative diseases and Alzheimer’s in particular.

Contraindications of turmeric

Turmeric is a safe food, even in high doses. Taken as a spice, turmeric has few side effects.

However, take turmeric at high doses for long periods of time in the form of a food supplement may present some risks:

It hinders the absorption of iron. According to a report by the Scientific Committee of the Spanish Agency for Food Safety and Nutrition (AESAN), curcumin taken in excess can suppress the synthesis of hepatic hepcidin, which is one of the regulatory peptides for iron metabolism. May cause liver damage. Experts advise against turmeric consumption at high doses or in prolonged treatments, because some cases of liver damage have been reported. According to AESAN, there are two reported cases of severe hepatitis induced by a turmeric food supplement.It is not recommended in certain pathologies. Curcumin is not recommended when suffering from biliary obstruction or gallstones. In case of gallbladder disorder it is recommended not to abuse and consult with the doctor. It is also not recommended if treatments with anticoagulants and antiplatelets are being followed, such as warfarin or even aspirin, since curcumin exerts a small anticoagulant action and could enhance its effect.It is not suitable during pregnancy or lactation. The reason is that curcumin can stimulate menstrual flow.

How much turmeric can you take

According to an investigation on the safety of curcumin conducted by JECFA (Joint FAO/WHO Expert Committee on Food Additives), the acceptable daily intake (ADI) for curcumin is 0-3 mg/kg bw/day. This equals to 210 mg curcumin/day for an adult of 70 kilos.

According to JECFA, dietary intake of curcumin in the general population is less than 7% (0.1 mg/kg bw/day) of the ADI. For that reason, What should be cautious is when taking food supplements.

In general, it is recommended not to exceed 1.5 g of dry extract per day (half a teaspoon, or a whole one if it is grated fresh turmeric).

Likewise, the WHO recalls that there are no studies that evaluate the effect of taking curcumin on under 18 yearsTherefore, the consumption of curcumin supplements in children is not recommended.

How to take it to take advantage of its properties

Curcumin is better assimilated if we combine it with black pepper and some fat. The black pepper piperita increases its bioavailability and the fat improves its absorption.

The glucosinolates present in cabbages and quercetin of the onion and other vegetables also help to take advantage of its properties.

You will find more information about this in this article on how to enhance the synergy of turmeric with other ingredients.

Turmeric in the kitchen

The rhizomes can be eaten fresh, but the usual thing is that they cook from 30 to 45 minutes and then dry them in the sun or in industrial ovens.

It is usually marketed ground, although it is possible to find the whole and dry rhizome. In that case, we can grind it at home.

It has a slightly sweet flavor, with hints of wood on a very mild spicy and slightly bitter background.

It is included in many curry mixes, to which it gives its characteristic yellow color; in chutneys, mild mustards, sauces and pickles, although it is most commonly used as a colouring.

Tricks and tips

You have to buy it in small quantity and keep it covered and in a dry place. If it is ground or grated, do it just before using it.Used on raw fish or with the flour for coating, it intensifies the color and improves the taste. Also can be used to marinate.In a cold sauce of mayonnaise, yogurt or a vinaigretteIt gives flavor and color.It is ideal with legumes, such as red lentils and chickpeas, and with vegetables. In pasta or couscous dishes It can be added during cooking or in the dressing. tofuwhether in fillings, sauteed or on skewers, gain flavor with turmeric. nuts and the fruitsuch as apple, mango, and citrus, pair well with this spice. mix in flour to make bread dough, pizza…With coconut or cereal milk and turmeric delicious curry sauces are made.

Do not miss these quick and easy turmeric recipes!