Turmeric – Is it Really a Miracle Spice?

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange colour 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 extensively 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 a practitionner like me 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.

As an extra bonus recipe (in case golden milk is not your favourite, like me) I’m including my anti-inflmmatory Turmeric Quinoa and Broccoli dish too!

 

RECIPE (TURMERIC): GOLDEN MILK
Serves 2

INGREDIENTS

1 cup canned coconut milk
1 cup hot water
1 ½ tsp turmeric, ground
¼ tsp cinnamon, ground
½ tsp honey

INSTRUCTIONS

  1. Add all ingredients to a small saucepan. Whisk to combine.
  2. 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.

RECIPE (BROCCOLI, PEPPER, TURMERIC): ANTI-INFLAMMATORY QUINOA
Serves 2

INGREDIENTS

¾ cup dry Quinoa (pre-rinsed)
2 tbsp. coconut oil
1 medium onion, diced
1 bell pepper, chopped
1 dash salt
½ tbsp turmeric
1 dash black pepper
2 cups broccoli, chopped

INSTRUCTIONS

  1. In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa and simmer until the water is absorbed (about 10-15 minutes).
  2. Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.
  3. Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.
  4. Add the cooked quinoa and stir everything together.

Serve & enjoy!

TIP: Add some cayenne pepper or curry spice for an extra spicy kick.

References:

http://www.precisionnutrition.com/encyclopedia/food/turmeric/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

https://examine.com/supplements/turmeric/ 

https://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

https://nutritionfacts.org/video/turmeric-curcumin-plants-vs-pills/

https://nutritionfacts.org/video/who-shouldnt-consume-curcumin-or-turmeric/

About Me


Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

The Culinary Nutrition Expert Program

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1 day ago

Tracy Houle Nutrition
I’m not saying be perfect in what you eat!

Did you read my blog post about Creating A Mindset For Health?

https://tracyhoule.com/health_mindset/

But, our modern, inflammatory, convenience foods seem to be the go-to most days when it used to be home cooked meals most days with convenience foods sometimes.

Ya, I ordered pizza and bought chips and sweet treats for my daughters birthday party, her request. And I didn’t think twice.

To a certain degree our bodies are suppose to be able to deal with some toxic load, but if you experience ANY symptoms - you’ve reached your toxic load capacity!

I’m not trying to “balance” here. I’m trying to do my best, for me and my family, on as many days as I can.

But since this household is thriving, I chose convenience with less nutrient dense foods, in the hopes that my day to day effort will trump these rare occasions. And I feel like I need to be honest about the fact that it’s not perfect in this nutrition-mom household.

I help folks create the space in their lives for day-to-day health, and reverse the damage caused by toxic load through food, and uncover the emotional connections to our eating habits so that they can feel comfortable and habituated with food choices and never guilt!

DM me if you want to learn more!
.
.
#compassion #forself #nutritionist #functionalfoods #foodforthought #mindbodyeatingcoach #anxiety #eatingpsychology #food #pizza #convenience #partytime #girls #mindbodynutrition #commitment  @ Oakville, OntarioImage attachment

I’m not saying be perfect in what you eat!

Did you read my blog post about Creating A Mindset For Health?

tracyhoule.com/health_mindset/

But, our modern, inflammatory, convenience foods seem to be the go-to most days when it used to be home cooked meals most days with convenience foods sometimes.

Ya, I ordered pizza and bought chips and sweet treats for my daughters birthday party, her request. And I didn’t think twice.

To a certain degree our bodies are suppose to be able to deal with some toxic load, but if you experience ANY symptoms - you’ve reached your toxic load capacity!

I’m not trying to “balance” here. I’m trying to do my best, for me and my family, on as many days as I can.

But since this household is thriving, I chose convenience with less nutrient dense foods, in the hopes that my day to day effort will trump these rare occasions. And I feel like I need to be honest about the fact that it’s not perfect in this nutrition-mom household.

I help folks create the space in their lives for day-to-day health, and reverse the damage caused by toxic load through food, and uncover the emotional connections to our eating habits so that they can feel comfortable and habituated with food choices and never guilt!

DM me if you want to learn more!
.
.
#compassion #forself #nutritionist #functionalfoods #foodforthought #mindbodyeatingcoach #anxiety #eatingpsychology #food #pizza #convenience #partytime #girls #mindbodynutrition #commitment @ Oakville, Ontario
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Comment on Facebook

I always enjoy reading your posts ! They are very informative, interesting and to the point! Thanks for sharing your knowledge with us !

It’s FRI-NALLY FRI-YAY!!! 🍟
🤸🏻‍♀️🍾🤗
Slice your sweet potato into strips.

Toss with avocado oil and arrowroot  powder or potato starch until coated well.

Bake at 400F for 30-35 minutes!

That’s it!! Enjoy!!

#fastfood #foodie #homemade #fries #sweetpotato #delicious #yum #buzzfeedfood #instapic #sweet #food #fresh #organic #feed #friyayvibes #goodeats #tastebuds #nutritionist #thekitchn #cleaneats #hungry #foodpics #foodgawker

It’s FRI-NALLY FRI-YAY!!! 🍟
🤸🏻‍♀️🍾🤗
Slice your sweet potato into strips.

Toss with avocado oil and arrowroot powder or potato starch until coated well.

Bake at 400F for 30-35 minutes!

That’s it!! Enjoy!!

#fastfood #foodie #homemade #fries #sweetpotato #delicious #yum #buzzfeedfood #instapic #sweet #food #fresh #organic #feed #friyayvibes #goodeats #tastebuds #nutritionist #thekitchn #cleaneats #hungry #foodpics #foodgawker
... See MoreSee Less

3 days ago

Tracy Houle Nutrition
Guys! It’s the ultimate lazy persons dinner! But in this case it’s about using up the last of the veggies on-hand.😉

Literally emptied out the veggie tray I purchased a few days ago onto the pan with some steelhead salmon! 🤷🏻‍♀️

Plus some pre-chopped and washed lettuce. It’s more than 5 ingredients but less than 5 steps at least! 💁🏻‍♀️

Don’t forget to check out the blog about Creating A Mindset For Health!
.
https://tracyhoule.com/health_mindset/ 
.
.
.
#easydinners #nofoodwasted #5ingredients15minutes #fastfood #wholefoods #qualityoverquantity #nutritionist #functionalfood #health #matters #notdiet #lifestyle #thursdaymotivation 

 @ Oakville, OntarioImage attachment

Guys! It’s the ultimate lazy persons dinner! But in this case it’s about using up the last of the veggies on-hand.😉

Literally emptied out the veggie tray I purchased a few days ago onto the pan with some steelhead salmon! 🤷🏻‍♀️

Plus some pre-chopped and washed lettuce. It’s more than 5 ingredients but less than 5 steps at least! 💁🏻‍♀️

Don’t forget to check out the blog about Creating A Mindset For Health!
.
tracyhoule.com/health_mindset/
.
.
.
#easydinners #nofoodwasted #5ingredients15minutes #fastfood #wholefoods #qualityoverquantity #nutritionist #functionalfood #health #matters #notdiet #lifestyle #thursdaymotivation

@ Oakville, Ontario
... See MoreSee Less

Comment on Facebook

Looks delicious! The salmon dish is less then 5 😉. The salad is a side !

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