What is it?

Turmeric is a deep, golden-orange spice that adds colour, flavour and nutrition to foods. It’s a spice that dates back around 4,000 years and has a long history of being used medicinally in different cultures

It belongs to the ginger family and looks like a miniature version of fresh ginger. Although it lacks ginger’s zing, it boasts a distinctive orange flesh that has the ability to stain bright yellow everything that comes into contact with it. Native to Southeast Asia, turmeric is used extensively in both medicine and cooking. It can be found fresh in many Asian markets, increasingly in the produce section of larger organic markets

Dried and pulverised, the turmeric root becomes the spice that imparts the yellow colour to many mustards and to curry powder. That might be all you know of it. But across Asia and Africa, turmeric has long been prized as a medicine noted for antibacterial and anti-inflammatory properties

Turmeric’s scientific name is Curcuma longa, and the polyphenolic compound that imparts the yellow colour is called curcumin. It’s become the focus of much research for its ability to fight inflammation and cancer and to interfere with the onset of cognitive decline associated with neurodegenerative diseases, particularly Alzheimer’s

How does it help?

Turmeric is important in traditional Chinese medicine as a component of herbal formulas that fight stress and depression. Ongoing research has shown that curcumin greatly reduces the effects of stress and the inflammatory cascades implicated in depression and other behavioural disorders. Traditional Indian medicine – Ayurveda (that’s Sanskrit for “science of life”) — has used the spice for its medicinal powers for thousands of years to cure inflammation-based conditions ranging from irritable bowel syndrome and autoimmune disorders to arthritis and tendonitis. Chronic inflammation is thought to be responsible for many serious illnesses, including heart disease and some cancers, so adding turmeric to your diet can help relieve the pain, swelling, and redness that may come with inflammation. Plus, it may help fight infections and help treat digestive problems

Traditional Indian medicine – Ayurveda(that’s Sanskrit for “science of life”) — has used the spice for its medicinal powers for thousands of years to cure inflammation-based conditions ranging from irritable bowel syndrome and autoimmune disorders to arthritis and tendonitis. Chronic inflammation is thought to be responsible for many serious illnesses, including heart disease and some cancers, so adding turmeric to your diet can help relieve the pain, swelling, and redness that may come with inflammation. Plus, it may help fight infections and help treat digestive problems

What does the research say?

In studies of Alzheimer’s disease, curcumin is proven to halt the buildup of amyloid-beta plaque that clogs the brain’s neural pathways and triggers the condition. Amyloid-betas are basically chains of amino acids or proteins. They are to neurodegenerative diseases what fatty arterial plaque is to heart disease

Other studies have found this magical compound can prevent the growth of cancer cells by decreasing swelling and inflammation. Other research suggests turmeric’s antioxidant powers may also help slow cancer growth and, for those already suffering, make chemotherapy more effective and help protect the body’s healthy cells from radiation therapy damage. Aside from its antioxidants, tumeric’s anti-estrogen compounds can help fight the growth of breast tissue tumors thought to be caused by estrogenic compounds found in food, pesticides, and other chemicals

Turmeric contains an antioxidant called curcumin, which has anti-inflammatory properties. Studies suggest that turmeric’s ability to reduce inflammation can help with a number of conditions, such as:

• Arthritis
• Asthma
• Cognitive function
• Crohn’s disease
• Eczema and psoriasis
• Gastrointestinal conditions
• Heart health
• Overall pain management
• Respiratory tract health

However, more research needs to be done on the overall health effects of turmeric

Curcumin also promotes fat loss, prevents cellular damage caused by pesticides in food, controls cortisol levels and prevents muscle loss, improves blood vessel function and improves gut health

How is turmeric used?

Turmeric can be eaten fresh or dried and ground into a spice to be used in cooking.

Turmeric is best known as a spice used in curry powder and dishes. It’s also used in other Indian cuisine, coffee or tea as a flavour kick and in different sweets. A quick online search results in recipe ideas for adding it to chicken, veggies, rice, eggs, soup and just about any other dish that is already in your everyday food especially if added to a diet already rich in other anti-inflammatory foods, such as poultry, fish, fruits, vegetables, whole grains, seeds, nuts and nut butters, legumes and plant based oils

Turmeric can also be made into a paste that is then applied topically to the skin to assist with conditions such as eczema and psoriasis. It has also become a popular dietary supplement that people with inflammation have taken as part of their relief regimen

Is turmeric safe?

Turmeric is generally considered safe for human consumption in cooking and when taken as a supplement. But while it has no known toxic level, more research is still needed to help understand turmeric’s safe dosages

• Turmeric supplements range from 500-2,000 mg
• 1 teaspoon of ground turmeric, the spice used in cooking, is equivalent to 150 mg

More research is also needed to determine if turmeric supplements are safe for women who are pregnant or breastfeeding, so it’s best to avoid at these times. People who are predisposed to kidney stones or have severe gastrointestinal conditions should avoid turmeric consumption in large doses

Talk to yourdoctor about the use of turmeric for its health benefits, especially if you’re going to take it as a supplement. They can guide you to a dosage that’s best for you

Turmeric – a real superfood