Turmeric, with its deep, golden-orange hue, isn't just a spice that adds color and flavor to your dishes—it's a nutritional powerhouse. Originating from the root of a native Asian plant and a relative of ginger, turmeric has been a staple in cooking for centuries, finding its place in traditional medicines like ayurveda in China and India.
Mary-Eve Brown, an oncology clinical dietitian/nutritionist at Johns Hopkins Medicine, sheds light on the health benefits of turmeric, how to incorporate it into your cooking, and shares two delicious recipes featuring this vibrant spice.
Why is turmeric good for you?
The active ingredient in turmeric is curcumin, a natural polyphenol with antioxidant and anti-inflammatory properties. According to Brown, turmeric, like other colorful plant-based foods, is rich in phytonutrients that protect the body by neutralizing free radicals and shielding cells from damage. Diets abundant in plant-based foods are associated with preventing conditions such as cancer and heart disease.
For those managing inflammation-related conditions like arthritis, joint disorders, colitis, allergies, and infections, turmeric can be beneficial. Some studies suggest positive effects on osteoarthritis, mood disorders, depression, and dementia, but more research is needed for conclusive evidence.
Exploring the Science of Turmeric
Scientific studies have delved into turmeric and its components, exploring potential benefits for inflammation, degenerative eye conditions, metabolic syndrome, hyperlipidemia, anxiety, muscle soreness after exercise, and kidney health. While turmeric supplements exist, Brown advises caution, as excessive curcumin intake, especially through supplements, can pose risks.
Turmeric's bioavailability, or the ease with which the body absorbs it, is a challenge. Incorporating the spice into meals and pairing it with black pepper can enhance absorption due to piperine, a substance in pepper that increases bioavailability.
Supplements and Interactions
Brown discourages relying on turmeric supplements, emphasizing the preference for whole food sources. High doses of curcumin in supplements may interact with medications for pain relief, chemotherapy, blood thinners, and immunosuppressive drugs. Consult your doctor before introducing turmeric supplements, especially if you are on specific medications.
Side Effects and How to Enjoy Turmeric
Turmeric is generally safe when consumed in food or tea, but allergies can cause reactions such as rashes, hives, or abdominal pain. Most side effects are associated with high concentrations in supplements.
To enjoy turmeric, incorporate it into various dishes, such as Thai or Asian cuisine, stews, chilis, and chicken soup. Brown suggests buying whole turmeric root, freezing it for freshness, and being cautious as its yellow pigment can stain surfaces.
Turmeric Tea Recipe:
- 2 tablespoons chopped turmeric root or 2 teaspoons turmeric powder
- Bring to a boil in 1–2 cups of water
- Simmer for 5 minutes, then strain
- Enjoy warm or cold, and customize with lemon and/or honey for added flavor.
Remember, a balanced diet with turmeric-rich foods lays the foundation for reaping its benefits. Consult your doctor for personalized advice, and embrace the goodness of turmeric in your culinary journey.
How to Use Turmeric in the Right Way to Get the Most Out of Turmeric
Why is turmeric good for you?, Turmeric