As I was sprinkling turmeric into the ground beef designated for dinner, I was mesmerized, albeit momentarily, by the powder’s golden color. Its distinct flavor matches the bright hue in intensity, so I used the spice sparingly in my dinner preparation. However, using it reminded me that I should be using it more often when cooking. Though its physical appearance always attracts any customer, its coveted nutritional profile can reel in even the most skeptical of consumers.
Turmeric is derived from the Curcuma longa plant which is native to Southeast Asia, primarily in India. Indians have embraced this herb wholeheartedly into their culinary language, deeming it almost synonymous with their culture. Historically, turmeric was used in both Ayurvedic and Chinese medicine to treat ailments of the skin, joints, upper respiratory tract, and digestive system. Today, turmeric is touted as a health and wellness agent, combating conditions from arthritis to cancer.
Turmeric has been lauded as a possible conduit for reducing inflammation and oxidation in the body. In a nutshell, oxidation involves the breakdown of oxygen in the body, which creates unstable molecules otherwise known as free radicals. These free radicals wreak havoc on our bodies, breaking apart stable molecules by stealing electrons, damaging these molecules in the process and spurring on inflammation. Antioxidants are our superheroes, swooping in and saving the day by giving over their own electrons so that these free radicals don’t have to steal them.
Antioxidants include nutrients such as vitamins A, C and E, minerals like copper, zinc and selenium, as well as phytochemicals like lycopene and anthocyanin. Oxidative stress and inflammation are major contributors to chronic disease, an increasing alarming epidemic that our nation is facing at this time. They can cause damage to nerve cells in the brain (potentially contributing to conditions like Parkinson’s and Alzheimer’s Disease), joints (contributing to arthritis), artery walls (free radicals encourage low-density lipoprotein (LDL) cholesterol to stick to artery walls, increasing risk for coronary artery disease), just to name a few.
The main component of turmeric is called curcumin, which imparts turmeric’s distinctly beautiful color and nutritional benefits. According to Edwards et al. (2017), dosages exceeding 1 gram per day are needed to experience any positive effects. Hence, supplementation may be warranted in order to reap any sort of reward from the golden spice. However, it definitely doesn’t hurt to incorporate it into your meal regimen. It can enhance soups, rice and lentil dishes, coffee or tea, and even milk! A relatively novel drink on the market, aptly named “Golden milk”, consists of turmeric, warm milk, black pepper, cinnamon, and honey or maple syrup, boiled over low heat for about 10 minutes. Curcumin has a low bioavailability rate, which means the body has a harder time absorbing it into the bloodstream. Piperine, a natural substance in black pepper, is found to increase absorption and bioavailability, so adding black pepper to your turmeric amalgamation is key. Curcumin is also a fat-soluble substance, which means it breaks down and dissolves in fat or oil. It may be a good idea to include turmeric in a meal that’s high in fat as well. Whether turmeric is getting sprinkled in your soup or being ingested via supplement, it may be your golden ticket towards better health and wellness!
Melissa Papir is a registered dietitian working in long term care nutrition in Washington Heights, New York. She works with middle-aged to elderly residents to provide nutrition that can help boost their quality of life. Melissa loves to write about nutrition in her spare time. She can be reached at [email protected].
