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.

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Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet?

tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/
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How would you find out if there is a food at the root of your issue?

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https://tracyhoule.com/pros-and-cons-of-elimination-diets/

If you have some nagging symptoms, it's possible that they're related to the foods you eat!

And we're not just talking digestive symptoms.

Even things like headaches, joint pain, or eczema can be related to food that you're sensitive to.

How would you find out if there is a food at the root of your issue?

Through an elimination diet!

Elimination diets are just that - eliminating certain foods. Then you reintroduce them back one at a time to see if you are sensitive to those foods.

It’s a strategic process that can be great… but also not so great.

In this weeks blog - link below - I share the pros and cons of elimination diets and my latest recipe - you'll never know that it eliminates the most common allergens (because it's so good).

tracyhoule.com/pros-and-cons-of-elimination-diets/
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Did you know that your morning coffee can be HARMFUL to your health based on your genetics?

Have you ever wanted to know what you should and shouldn’t eat, based on YOUR specific body?

Today's blog - link below - is ALL about the details of DNA testing AND how to get started.

It looks at your genes and how your diet interacts with them.

We can use nutrition to create PERSONALIZED diets to:

PREVENT certain conditions

Help you understand your INTOLERANCES

Know how your body REACTS to carbs, fats, proteins, vitamins, and minerals

Build a nutrition plan for OPTIMAL health



🙋🏻‍♀️ I know I carry the CT variant of the GLUT2 gene.

This means I have a higher risk of sugar addiction which can lead to developing Type II Diabetes – but it doesn’t mean I WILL develop diabetes.



I've been able to ALTER and IMPROVE my diet with this knowledge to make sure I live a long and healthy life.



So, let’s get started figuring YOUR genetics and health out!

Have you tried genetic testing?

What’s holding you back?

Let me know in the comments below! ⬇️

tracyhoule.com/benefits_genetic_testing_for_health/
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