Turmeric - Is it Really a Miracle Spice?
Turmeric is a
rhizome that grows under the ground like ginger. It has a rich, bright orange
color and is used in
many foods. Originally used
in Southeast Asia, it’s a vital component for traditional curries. You can find
dried powdered turmeric in the spice aisle of just about any grocery store.
Sometimes they carry the fresh rhizome too (it looks like ginger root, but
smaller).
Turmeric contains
an amazing anti-inflammatory, antioxidant compound called "curcumin.” The amount of
this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for
its health benefits. Many of these studies test curcumin at up to 100x more than that of a
traditional diet that includes turmeric.
Health benefits
of curcumin
There are dozens of
clinical studies using curcumin
extract (which is way more concentrated than ground turmeric).
Curcumin is an
anti-inflammatory compound. It fights inflammation at the molecular level. Some
studies even show it can work as
well as certain anti-inflammatory medications (but without the side
effects).
Curcumin is an antioxidant
compound. It can neutralize free radicals before they wreak havoc on our
biomolecules. Curcumin
also boosts our natural antioxidant enzymes.
These two functions
of reducing inflammation and oxidation have amazing health benefits. Chronic
inflammation plays a major role in so many conditions. Including heart disease,
cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.
Curcumin has other amazing functions
too:
●
Boosts our levels of "Brain-Derived
Neurotrophic Factor" (like a natural growth hormone for your brain) which
is great for brain health.
●
Improves “endothelial” function” (the inner lining of our
blood vessels) which is great for heart health.
●
Reduces growth of cancer cells by
reducing angiogenesis (growth of new blood vessels in tumors), metastasis ( the
spread of cancer), and even contributes to the death of cancer cells.
Do you think these
make turmeric deserve the “miracle spice” title?
How to get the
most out of your turmeric
Curcumin is not easily absorbed by
your gut. For one thing,
it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D,
E, and K), you can increase absorption by eating it with a fat-containing meal.
The second trick to
get the most out of your turmeric is eating it with pepper. Interestingly, a compound
in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!
If you want the
health benefits of curcumin,
you need to get a larger dose of than just eating some turmeric; this is where supplements come in.
Before you take a curcumin supplement, take
caution if you:
●
Are pregnant
●
Are taking anti-platelet
medications or blood thinners
●
Have gallstones or a bile duct
obstruction
●
Have stomach ulcers or excess
stomach acid
Always read the label before taking a new supplement.
Conclusion
Turmeric is a
delicious spice, and it’s “active ingredient” curcumin is a great health-booster.
Curcumin has anti-inflammatory
and antioxidant properties which
are great to bust chronic inflammation. It also has other amazing health
benefits, like brain- and heart-boosting properties, and even cancer-fighting
properties.
Curcumin supplements can be
great for your health, but they're not for everyone. Check the label or speak
with your practitioner before taking it.
I want to know:
What’s your favorite turmeric recipe? Try my version of “golden milk,” and let
me know in the comments below.
Recipe
(turmeric): Golden Milk
Serves 2
1 cup canned coconut milk
1 cup hot water
1 ½ tsp turmeric, ground
1 ½ tsp turmeric, ground
¼ tsp cinnamon,
ground
½ tsp honey
½ tsp honey
Instructions
Add all ingredients
to a small saucepan. Whisk to combine.
Warm over medium
heat, whisking frequently.
Heat until hot, but not boiling.
Serve & enjoy!
Tip:
You can substitute 2 cups of almond milk instead of the 1 cup coconut milk and
1 cup water.
Dedicated To Your Success,
John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
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(716) 545-4090
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