Healthy Tuesday Nutrient of the Week: Turmeric

 

This is another modality of Ayurveda used for thousands of years. Turmeric is one of the most powerful super foods in the world backed by extensive scientific research. It is predominantly grown in India and China aka Curcuma Longa or the golden spice. The active compound in turmeric is curcumin which gives it the rich golden color. It has been proven to render multiple health and beauty benefits. The therapeutic properties have been identified as antioxidant, anti-inflammatory, and antimicrobial effects.

Antioxidant-inhibits the production of compounds called free radicals generated by the oxidative process. Free radicals damage cells and cause a wide range of diseases.

Anti-inflammatory-reduces inflammation in the body which naturally boosts the immune system. Almost every disorder of the body can be traced to inflammation.

Antimicrobial-destroys bacteria, viruses, and fungi that cause infections.

The 3 primary therapeutic properties described address a broad range of ailments.

• Cancer
• Diabetes
• Heart Disease
• Brain disorders, including Alzheimer's Disease and Depression
• Muscle and Joint disorders, such as Arthritis and Fibromyalgia
• Infectious Diseases
• Liver and Kidney disorders
• Skin problems, particularly Acne and Premature Aging

Turmeric can be purchased as fresh roots, grated, as a powder, or in capsules. It has a rich earthy taste and adds flavor to almost any food whether meat, poultry, seafood, grains, or vegetables. The fresh roots are grated and can be sprinkled in casseroles, soups, sauces, breading, salads, and smoothies. Turmeric tea is a popular way many individuals consume this nutrient. One of my favorite tea recipes is 1 tablespoon of turmeric powder added to a cup of warm almond, coconut, or soy milk. Sweeten with coconut sugar, honey, maple syrup, or stevia if desired. Moreover, turmeric is one of the spices found in curry powder as reflected in the color. According to Simnett Health, turmeric absorption is enhanced when consumed with black pepper. Medical News Today, Nine Benefits of Turmeric by Jennifer Huizen, January 2020 states, 

"There is no specific recommended daily intake of turmeric. Based on available research, the suggested daily intake depends largely on the condition it is being used to treat. Most research in adults supports the safe use of 400 to 600 milligrams (mg) of pure turmeric powder three times daily, or 1 to 3 grams (g) daily of grated or dried turmeric root. Grating the turmeric yourself is the best way to ensure a pure product." 

When purchasing powdered turmeric one must be very careful due to recent reports of lead  contamination. See the following video for a comprehensive description of the benefits and caution one should take in the selection of turmeric powders.

Turmeric is now a popular ingredient in a growing number of skin care products. It is often incorporated into face masks, cleansers, scrubs, serums, body butters, creams, and lotions. There is evidence that the antimicrobial properties destroy the bacteria that cause acne. Some claim it also exfoliates dead cells, alleviates dryness, repairs sun damage, and removes hyperpigmentation. There is even talk of it stimulating hair growth, but that is not scientifically proven. 

If you have any of the health problems discussed or just a health conscientious person adding turmeric to your healthcare regimen is an excellent idea. Do not take if you are pregnant, lactating, or on prescription or over the counter medications without a doctor's approval or medical clearance.

"Healthy citizens are the greatest asset any country can have."  Winston Churchill 

Do you regularly take turmeric as a food or supplement? If yes, what benefits or drawbacks have you experienced?