We're talking about the super-spice Turmeric -- a powerful antioxidant with surprising health benefits
by Catherine Ebeling - RN, BSN & Mike Geary, Certified Nutrition Specialistco-authors of the brand new Fat-Burning Kitchen program
You
may have already known from my past newsletters that cinnamon is one of
the most powerful antioxidants that you may have been overlooking in
this world where acai, goji berries, blueberries, and red wine are the only antioxidant sources that get major press.
However,
have you ever eaten curry? That yellow color in curry is attributed to a
spice called Turmeric, and it is one of the most powerful antioxidants
you can consume with amazing health benefits.
Turmeric
has been used in India for thousands of years as a dye, as a spice for
dishes, and also in traditional Indian Ayurvedic medicine. Turmeric has
some of the world’s most powerful fat-burning and healing qualities of
any food or spice. It is a potent anti-oxidant, anti-inflammatory, and
anti-bacterial substance.
What is turmeric?
Turmeric
grows as a shrub in India and tropical parts of Asia. The roots are
ground up to make turmeric. Its active ingredient is a substance called curcumin
and it is bright yellow. This bright yellow spice has medicinal
properties as well as adding its pungent color and taste to many
delicious dishes.
Ayurvedic
medicine has used this spice as a whole body cleanser, an aid for
digestion, and in treatments for fevers, infections, liver and gall
bladder problems and arthritis. It may even help to burn fat, and is
also very effective as a preventative for heart disease, and
Alzheimer’s.
The rich stores of antioxidants
are very effective against the free radicals which contribute to
premature aging, disease and cancer. Many natural practitioners actually
recommend turmeric when a potent antioxidant is needed.
A digestion aid and fat-burning compound
Turmeric
helps to digest fats by stimulating the flow of bile in the gall
bladder and therefore is very effective as a digestive aid and
fat-burning compound. Studies also show it is highly effective at
reducing the inflammation from Irritable Bowel Syndrome, ulcerative
colitis, and Crohn’s disease.
For
the heart, it contains strong anti-platelet substances which help
prevent the blood from clotting too easily, and so is very effective
against heart attacks and strokes. In addition, homocysteine, a chemical
component in the body, which is one of the primary predictors of heart
attacks, is significantly lowered in the presence of curcumin.
The curcumin in turmeric also has been shown to lower and reduce the oxidation of plaque on the artery walls.
As
an anti-inflammatory it has been used effectively for a treatment for
all types of osteoarthritis, rheumatoid arthritis, and for joint pain.
Turmeric and cancer-risk reduction
Turmeric
is a powerful weapon against cancer cells as well. Studies show that
this super spice can actually prevent cancer tumors from growing and in
those who already have cancer, turmeric slows the growth and spread of
cancer. In a research study done with mice injected with cancer cells,
the curcumin in turmeric was proven to be more than twice as effective
as the cancer drug paclitaxel (Taxol).
The
curcumin in turmeric is also highly effective when combined with the
anti-oxidant quercetin (found in red onions, apples and cherries)
against pre-cancerous polyps in the colon. Studies show that polyps were
reduced by 60% and the average size of existing polyps were reduced by
50%.
Turmeric and Alzheimer's disease
One
of the most exciting new studies has shown turmeric’s value against
Alzheimer’s. Studies of the Indian population who have a high intake of
turmeric in their curry dishes show a very low incidence of Alzheimer’s
and dementia in the elderly.
Alzheimer’s
victims have a buildup of a certain type of plaque in the brain and
turmeric is highly effective at breaking down this plaque and protecting
brain health.
Ways to get turmeric into your diet:
One way to get high concentrations of curcumin is to use the spice turmeric in some of your cooking and recipes.
Curry contains
turmeric, but is usually a combination of several spices and you may
not get as much turmeric as you would using pure turmeric. That's not
to say there aren't benefits to curry too, since it is a blend of
several spices.
Try
to get creative and test using turmeric and/or curry on various foods
so you can benefit as much as possible from this potent super-spice...
Turmeric
is very yellow and can stain so be careful when using it. This spice
doesn’t have to be used just for curries. It is delicious on sautéed
apples, or steamed cauliflower, green beans and onions, or any of your
favorite veggies.
Try it with raw cruciferous vegetables like
cauliflower or broccoli, or with celery, sweet pepper, jicama or
radishes. Turmeric is also a great spice to complement recipes that
feature lentils. Give salad dressings an orange-yellow hue and a little
extra flavor by adding some turmeric powder to them.
Once
you start using turmeric on a regular basis, it's fun to find new ways
to use it in healthy recipes. My favorite way to use it is to add a
healthy dose of it to egg salad. It adds a great flavor, and gives the
egg salad a delicious rich yellow hue.
The best way to get turmeric daily and maximize your benefits
Let's
face it... we know that spices like cinnamon and turmeric have
incredible health benefits, but it's hard to remember to use them more
than once or twice a week in recipes or on your typical foods.
So what I've found is the best way to make sure you get ample turmeric on a daily basis is to get turmeric capsules.
Turmeric
can be purchased in capsules from a health food store, or you can make
your own if you want to buy empty capsules and fill your own. The best
turmeric is available in bulk in health food stores and is usually
fresher and more pungent.
It
is important to check with your physician if you are pregnant or
nursing; it can be a uterine stimulant. If you have gallstones or bile
obstructions or congestive heart failure, it is best to avoid using. And
check with your doctor if you are on prescription drugs, as the drugs
may interact with the turmeric.
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