Top 5 Health Benefits of The Golden Spice!
Also, know how to add this radiant ingredient to your diet
The good old spice, turmeric’s therapeutic benefits have been known for thousands of years. Traditionally, turmeric is a part of Ayurvedic therapy for treating many illnesses such as breathing problems, rheumatism, weakness, relieving severe pain etc. The plant of turmeric (Cucurmina Longa/Haldi) grows up to 3–5 feet high. Turmeric powder is prepared from its rhizome. The rhizome is an underground stem that is dense and fleshy. These rhizomes first boiled and then dried and later powdered to be used as a spice in various food preparation and for medicinal purposes. It is a popular spice in Asian cuisines because of its radiant yellow colour and peculiar flavor.
Turmeric is not only responsible for maintaining the inner health but also possess some aesthetic and overt wound healing properties, conventionally.
Curcumin a compound found in turmeric is mainly responsible for its various medicinal and health promoting properties.
Anti-Ulcerative and Gastro protective
Curcumin because of its anti-oxidant properties have shown to protect against ulcers of stomach and duodenum in animals. It also has immense therapeutic potential against Helicobacter pylori, a microbe known to induce ulcers. Cucurmin also has protective effects against the side effects of NSAIDs (Non-Steroidal Anti Inflammatory Drugs) therapy leading to ulcers.
Hence consumption of turmeric (curcumin) may have a role to play in the prevention and treatment against the inflammation induced by ulcers of gastro-intestinal tract.
Anti-Cancer Properties
Curcumin present in turmeric can destruct cancer cells, a condition known as “Apoptosis”. Apoptosis is nothing but getting rid of the unwanted or infectious cells in the body, without affecting the growth and development of the healthy cells.
This suggests that cucurmin selectively aims at cancer cells death.
Moreover, studies have revealed that it works synergistically with certain chemotherapy drugs, enhancing the elimination of cancer cells. It has shown to be beneficial in cancers of breast cancer, prostate, liver, colon, lung, and pancreas.
Anti-Alzheimer’s Properties
Curcumin has effective anti-inflammatory properties. Experts believe that these anti-inflammatory effects may protect the brain from neuro-degeneration in simple language destruction of brain calls which is a key cause of progression in Alzheimer’s disease. This consumption of cucurmin present in turmeric in good amount may aid in reduction in the development of Alzheimer’s. Turmeric contains potent curcuminoids and other strong antioxidants that counteract the injurious free radicals. Thus its intake may prevent impairment of brain cells, in Alzheimer’s disease as well as in other brain ailments such as Parkinson’s and Huntington’s disease.
Improvement in Cognitive Health
Studies suggest that curcumin intake helps in enhancing memory and also promotes mild improvements in mood.
Promotes Heart Health
High-fat diets and higher than normal bad (LDL) blood cholesterol levels are associated with formation of clots in the blood vessels providing blood to your heart. Scientists believe that by hindering formation of cholesterol in the body and reducing the free radicals that oxidise the bad cholesterol in the blood, curcumin might exert favorable effects on improving heart health and preventing heart diseases.
Turmeric in your Diet
Turmeric is the easiest food ingredient to be added in your diet. There are several cuisines wherein turmeric is used almost in all the curry and gravy recipes.
Here are the different ways you can incorporate turmeric powder to your daily diet
1. My mom always used to add half a teaspoon of turmeric powder to my glass of warm milk, mix it properly and I used to drink it either in the morning or night before going to bed. It is the simplest way to have turmeric. Now a days there’s a new name to this recipe, it is called as turmeric latte’.
2. You can add a pinch or two of turmeric to your vegetable stir fries, steamed veggies and roasted veggies.
3. Adding to your breakfast is a great option as well. Add half a teaspoon to your scrambled eggs, with or without veggies. It can also be included in egg omelets. Veggies will give you a good dose of fiber as well. Addition of it to savory pancakes is an innovation and makes them tasty and colorful as well. Some examples of pan cakes are oats-semolina-veggies pancakes, millet pancakes, whole wheat — rice pancakes etc.
4. Scramble tofu or pan-cooked tofu or cottage cheese with veggies would taste lips smacking with the addition of turmeric powder to them.
5. Turmeric powder goes well with different types of rice preparations.
6. Again, curries, low fat gravies and soups or homemade stews taste delicious with turmeric powder and other spices in them. Also, you can replace the powder with fresh turmeric juliens/finely chopped turmeric and add the same to the above preparations. These preparations can be eaten in combination with steamed rice/flat breads/Whole-grain breads/served with steamed or roasted chicken, fish, boiled eggs or lean meat.
7. Another way of having it is in the form of concoction. Boil 2 cups of water with some grated ginger, a cinnamon bark, some grated fresh turmeric/ half a teaspoon turmeric powder and 3–4 no. cloves. Add a teaspoon of honey (only if required) and boil till the mixture reduces to a cup. Sieve it. Drink this concoction hot or warm, as you like it. You can make your own combinations with turmeric as per your choice to get different flavored concoctions (for example you can add lemon grass/lemon juice/black peppercorns/cumin seeds/ajwain seeds/even flaxseeds).
Traditionally, these concoctions are thought to improve health, prevent or reduce cough and cold, improve gastro-intestinal health, improe immunity etc. (scientific evidences for which may not be available currently).
But as per experts, consumption of turmeric in the long run on daily basis, may show some promising health benefits. Of course, by now I am sure you all know very well that high amounts of even the healthiest foods create an imbalance or toxicity, avoid overloading turmeric in your diet and body. Also, if you have any health/medical condition, you can always check with your doctor or nutritionist about including it in your diet regularly.
Since it is natural, a small amount of it daily, is not going to harm you in anyway, why not try it?! (Going for organic turmeric will be the best option to avoid any type of adulteration, especially as far as turmeric powder is concerned, unless you are absolutely sure of the quality.)
Please Note
For any blood tests or various health checkups in Mumbai, please visit www.healthdekho.com
References
https://nccih.nih.gov/health/turmeric/ataglance.htm
https://www.ncbi.nlm.nih.gov/books/NBK92752/
http://newsroom.ucla.edu/releases/curcumin-improves-memory-and-mood-new-ucla-study-says
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/
https://articles.mercola.com/sites/articles/archive/2014/10/13/turmeric-curcumin.aspx
