Turmeric - the golden spice

september 05, 2021

Turmeric - the golden spice

A bright yellow/ orange spice whose active compound curcumin is known for its anti-inflammatory properties.

It is extracted from the soil of Curcuma longa and belongs to the Ginger family, it originates from Southeast Asia and has been used in Ayurveda, in Indian cuisine and as a natural remedy for its health-promoting properties for a couple of thousand years.

To Europe, it is believed that the spice was introduced sometime in the late 13th century by the world traveler Marco Polo.

Turmeric, sometimes called Indian saffron, Eastern saffron or the spice of life, is a perennial, rhizomatous plant that tastes slightly bitter and can be added to different dishes like soups, sauces, stews, desserts and gives a beautiful golden colour to the food.

A spice rich in polyphenols

Although Turmeric has been widely used in natural medicine and in cooking for thousands of years, it took until the last century to detect and identify the biologically active properties of the Curcuminoids - the polyphenols that give Turmeric its specific golden colour.

The most important of these polyphenols is called curcumin – a large numbers of studies on it´s health effects has been published during these last decades, and some of them more recent during 2020 and 2021 is highlighting the antiviral properties of curcumin in times of virus and influenza.

You will find links to studies at the bottom of the post.

So what does the research tell us

Turmeric is very rich in antioxidants and have the ability to neutralize harmful free radicals from damaging our cells - the active substance curcumin has been shown to have an anti-inflammatory, antibacterial and an antiviral effect - that is, properties that support the body in the encounter with viruses, bacteria, fungi, and other harmful inflammatory processes.

Other studies conducted show the positive effect of curcumin in terms of our cognitive health, our memory, our ability to learn and concentrate. It is known that the spice can aid our digestion and research shows that curcumin could be beneficial when it comes to the treatment of joint problems and arthritis, asthma, skin problems and allergies to name a few.

Support for our cardiovascular health

Curcumin has also been shown to support our cardiovascular health, help lower bad cholesterol (LDL) and increase good cholesterol (HDL) - have a positive effect on blood sugar, improve insulin sensitivity and contribute to a more balanced blood sugar levels, which ultimately is positive for our overall health.

... and studies published by Professor David Rowland and his colleagues at the University of Sports Medicine in Massey, New Zealand, show that curcumin can reduce pain associated with heavy exercise and boost performance as well.

In other words, turmeric and especially its most active compound curcumin has many scientifically proven health benefits - no wonder it goes by the name of superfood.

The combination of black pepper & turmeric

But studies also shows that turmeric and curcumin have low bioavailability – meaning that the good compound is in there, but our bodies have difficulties to access it.

Its hard to ingest enough curcumin on its own to reap the health benefits - and to get the maximum benefit from turmeric you must add another spice, black pepper.

Black pepper and its active compound piperine is a potent spice, with anti-inflammatory and antioxidant properties – so by adding black pepper to the mix you will increase the bioavailability of turmeric.

…and remember Turmeric is fat soluble so by eating it with good fats you are more likely to increase the absorption.

Two cups of Turmeric

Now when autumn is knocking on the door, the weather is cooler, and my wool socks is used more often to work (infront of the computer) - I like to make myself a flavouring cup of turmeric tea , or a coffee-free latte based on a plantbased milk like soy, almond, or coconut.

I usually include a vanilla bean in the pot while the milk is heating up, then I use a mixture of cinnamon, ginger, cardamom, or cocoa, turmeric, and an ounce of ground black pepper. It tastes so good and warms well.

Sometimes i go for the tea - and it’s really easy to prepare.

Start with a few thin slices of turmeric - or 1/2 tsp of ground turmeric (for a teacup). Add a few slices of fresh ginger and a couple of lemon slices to a tea mug. Pour the warm water over the mixture, then add honey if you wish. Let it soak for a few minutes before you drink it.

...and if you want the tea to taste more like Chai tea, you can add a cinnamon stick, maybe a little black pepper and some cloves. Try out what suits your taste best.

2021©Jeanette Wik

Healthcoach, Lic. dietician and freelance writer