What is Turmeric?
Nutrition, Benefits, and Uses
Turmeric, also known as haldi, is a spice that has been recognized for its medicinal properties for nearly 4000 years within the Vedic culture in India [1]. Turmeric is a member of the ginger family and is widely cultivated in the tropics and is a staple spice in Trinidad and Tobago. The roots of the turmeric plant are used in a variety of ways; as a seasoning, a natural food coloring due to its vibrant, yellow color, and medicinally for a multitude of ailments. It also plays an important role in many Hindu rituals.
Flavor-wise, turmeric is described as earthy and bitter and it’s what gives curry powder it’s distinctive yellow color and flavor. The main, active ingredient found in turmeric is curcumin and the health benefits of turmeric are commonly attributed to curcuminoids (curcumin and closely related substances) [1]. While curcumin is the main active ingredient in turmeric, it is not that high so it may be worthwhile taking a supplement with a significant amount of curcumin. Another factor is that curcumin is poorly absorbed into the bloodstream however consuming black pepper with it enhances the absorption of curcumin by 2000% [2].
The Benefits of Turmeric / Curcumin
Inflammation is a part of the body’s defense mechanism. It helps your body fight against bacteria and other pathogens. However, chronic, low-level inflammation can contribute to disease such as cardiovascular disease, type 2 diabetes, some cancers, and neurodegenerative diseases such as Alzheimer’s [3].
Research has shown that curcumin displays strong anti-inflammatory activities when used as a remedy for the prevention and treatment of chronic diseases [3], [4]. Curcumin is also a powerful antioxidant which can neutralize free radicals (reactive molecules that can damage cells in your body[4].
Aging increases your risk of developing neurodegenerative diseases such as Alzheimer’s. Due to its anti-inflammatory and antioxidant properties, curcumin has the potential to prevent and treat Alzheimer’s disease. In one study, curcumin improved cognitive function in patients with Alzheimer’s disease as well as delay the deterioration of neurons in patients [5]. While curcumin seems like a promising treatment, more research is still needed on this topic.
Uses
Turmeric is mostly used in curries however it can also be used to make tea, or it can be added to a smoothie or juice. Golden milk, a traditional Indian drink, has become popular in the Western world and is a delicious way to include turmeric into your diet. For a single serving of golden milk, follow this recipe:
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets@gmail.com.
All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.
References
[1] S. Prasad and B. Aggarwal, Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine, Second Edi. Boca Raton (FL): Taylor & Francis, 2011.
[2] G. Shoba, D. Joy, T. Joseph, M. Majeed, R. Rajendran, and P. S. Srinivas, “Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers.,” Planta medica, vol. 64, no. 4, pp. 353–356, May 1998, doi: 10.1055/s-2006–957450.
[3] Y. He, Y. Yue, X. Zheng, K. Zhang, S. Chen, and Z. Du, “Curcumin, Inflammation, and Chronic Diseases: How Are They Linked?,” Molecules , vol. 20, no. 5. 2015, doi: 10.3390/molecules20059183.
[4] B. Kocaadam and N. Şanlier, “Curcumin, an active component of turmeric (Curcuma longa), and its effects on health,” Critical Reviews in Food Science and Nutrition, vol. 57, no. 13, pp. 2889–2895, Sep. 2017, doi: 10.1080/10408398.2015.1077195.
[5] S. Mishra and K. Palanivelu, “The effect of curcumin (turmeric) on Alzheimer’s disease: An overview.,” Annals of Indian Academy of Neurology, vol. 11, no. 1, pp. 13–19, Jan. 2008, doi: 10.4103/0972–2327.40220.
