Turmeric: The Yellow Magical Spice! Coined as the most powerful spices of all, Turmeric or haldi as it is popularly called has been every Indian household’s go-to fix for centuries.
Turmeric: The Yellow Magical Spice!
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What are Turmeric and Curcumin?
Turmeric is the spice that gives the southeastern curry its yellow color.
Like many spices, turmeric (Curcuma longa) has a long history of use in traditional medicine. This flavor-filled spice is primarily cultivated from the rhizomes, or roots, of a flowering plant in India and other parts of Southeast Asia, and aside from giving curry its vibrant yellow color, turmeric is also known for having potent anti-inflammatory and antioxidant properties
It has been used in India for thousands of years as both a spice and medicinal herb. Recently, science has started to back up traditional claims that turmeric contains compounds with medicinal properties.
The primary active component of turmeric — and the one that gives the spice its characteristic yellow color — is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. In fact, you can credit curcumin as the compound responsible for most of turmeric’s potential health benefits. “Curcumin is a natural antioxidant that has anti-inflammatory benefits, as well as [possible] benefits related to slowing the aging process and preventing Alzheimer’s disease and potentially depression,”
Turmeric: The Nutritional Breakdown
A tablespoon of ground turmeric offers 29 calories, nearly a gram of protein, 2 grams of fiber and 6 grams of carbohydrates. It contains minerals such as manganese, phosphorus and potassium.
Turmeric is one of the readily available, cheap herbs that contain notable phytonutrients profile. At 1,59,277 µmol TE/100 g, its total-ORAC value or antioxidant strength is one of the highest among known herb and spice species. 100 g of turmeric provides 53% of dietary fiber, (% of Recommended Daily Allowance, RDA per 100 g). 138 % of vitamin B-6 (pyridoxine), 32% of niacin, 43 % of vitamin C, 21 % of vitamin E, 54 % of potassium, 517 % of iron, 340 % of manganese and 40 % of zinc. but 0% cholesterol.
Turmeric also contains magical nutrients — the kind that practically cast spells to keep you strong and healthy, see the infographic below.
Also Recommended: Antioxidant Rainbow Salad
Benefits Of Turmeric:
Boosts Cognitive Function– Curcumin in turmeric protects brain cells by binding to and dissolving abnormal proteins.
It supports Joint and Muscle Health– Curcumin promotes a healthy inflammatory response and eases aches and pains.
Fights Body-Wide Inflammation– Curcumin has been proven to significantly lower levels of inflammatory markers.
Boosts Detoxification– Curcumin optimizes function of the liver, the body’s primary organ of detoxification.
Supports Cardiovascular Function– Curcumin supports heart health by promoting a healthy inflammatory response.
Promotes Healthy Mood Balance– Curcumin has been shown to be an extremely effective natural mood enhancer.
Promotes Youthful Radiant Skin– Curcumin promotes soft smooth glowing skin and fights fine lines and wrinkles.
Supports Natural Weight Loss– Curcumin can enhance weight loss when combined with healthy diet and exercise.
Must Read: Broccoli- All You Need To Know
How To Add Turmeric In Your Diet?
Let’s face the truth- It’s easy if you are a southeastern i.e. from India or SriLanka or Thailand. Turmeric is a staple in southeastern kitchen, for the rest of world, we have to form a plan of action.
Add it to a glass of milk-Golden milk. Bring to a boil 2 cups of milk or unsweetened milk with 1 teaspoon powdered turmeric and 1 teaspoon powdered ginger. Turn off heat, let cool for a few minutes, and add 1 tablespoon of raw honey or jaggery.
Learn how to make a curry. This Chickpea and Cauliflower version is filled with vegetables, plant protein, and other antioxidant-rich spices.
Add to scrambled eggs– If you are an egg eater, add a generous pinch of ground turmeric to scrambled eggs or omlette.
Turmeric Smoothies– Try a quarter teaspoon to your favourite smoothies.
Makes a great salad dressing– It’s helpful if you’re DIY for salad dressing. Try olive oil, any natural vinegar, salt, pepper, turmeric, italian herbs and lemon juice. Add a splash of raw honey to sweeten it up.
Lemonade– you can make a turmeric lemonade with juice from ½ a lemon, ¼ tsp turmeric, ¼ tsp raw honey as a sweetener and water or soda.
As a supplement– Readily available in easy to consume powder, capsule, gummies and tablet form.
Related Read: Indian Super-Food You Must Eat
Recommended Reads:
6 Easy Ways to Add More Turmeric to Your Diet
10 Ways to Add Turmeric to Your Diet
Turmeric: The Yellow Magical Spice!
Did you know that many people in the Japanese prefecture of Okinawa, which has the world’s longest average lifespan, drink turmeric tea daily!
A Note On Bioavailability.
You may be able to reap benefits by adding black pepper anytime you use turmeric, and/or taking a turmeric supplement that incorporates black pepper. “There is a compound in black pepper called piperine that actually helps to make turmeric more bioavailable.’
Bioavailability refers to the amount of a substance that’s absorbed or able to be used by the body. For instance, a past study found that consuming 20 milligrams (mg) of piperine along with 2 grams (g) of curcumin increased bioavailability by 2,000 percent.
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