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There are many plants that have amazing properties. One of them is turmeric, also known as turmeric. In Ayurveda, an ancient system of medicine, turmeric occupies a special place and is widely used in traditional practice. In this article, nutritionist and dietitian Olga Stepanova will discuss not only the facts about turmeric that are already known, but also new aspects that will help you make the most of its beneficial properties.
What does humanity know about the tourmeric?
Turmeric is mentioned in ancient texts, such as the Indian Vedas, which were written down over 4000 years ago. In the Ayurvedic literature, based on traditional Indian medicine, turmeric occupies an important place and is described as a valuable Ayurvedic herbal medicine.
The main active ingredient in turmeric is curcumin, which gives it its bright yellow color. Curcumin has strong antioxidant and anti-inflammatory properties, making it a valuable compound for maintaining health and preventing various diseases.
“It’s important to note that turmeric in its natural form contains relatively low concentrations of curcumin, so high doses or specialized extracts with higher concentrations are often required to achieve optimal results,” says nutritionist and dietitian Olga Stepanova.
Health benefits of turmeric
Antioxidant properties and protection against inflammation
Curcumin, the main active ingredient in turmeric, has strong antioxidant properties. Antioxidants help fight free radicals: unstable molecules that can damage the body’s cells and contribute to the development of cardiovascular disease and premature aging.
In addition, curcumin has powerful anti-inflammatory properties. It can reduce the level of inflammation in the body by blocking the action of inflammatory mediators and reducing the activity of inflammatory enzymes.
Supporting heart and vascular health
Numerous studies show that curcumin has a positive effect on the cardiovascular system. It can reduce the level of “bad” LDL cholesterol, which is a risk factor for cardiovascular disease. Curcumin can also improve the function of the endothelium, the cells that line the inner surface of blood vessels, and reduce the risk of blood clots and atherosclerosis.
Etching system
Turmeric helps to stimulate bile production and improves digestion, helping the body to better absorb nutrients. Curcumin can also reduce inflammation in the intestines and alleviate the symptoms of various digestive disorders, such as irritable bowel syndrome and ulcerative colitis.
Brain and nervous system
Curcumin helps protect the brain from damage caused by inflammation and oxidative stress. It is also able to improve blood supply to the brain, stimulate the growth of new neurons, and increase neurotrophic growth factor, which plays an important role in maintaining the health and functioning of the nervous system. This can have a positive effect on memory, cognitive function, and mood.
Other potential benefits
Curcumin is being studied for its potential effects on various diseases and conditions: cancer, diabetes, arthritis, and allergies. Although the research data is not yet conclusive, preliminary results suggest that turmeric may be beneficial in these areas.
Using turmeric: limitations and warnings
Turmeric is considered safe to eat. But there are some important aspects to consider:
- Some people may have an allergic reaction to turmeric. This usually manifests itself in the form of skin rashes, itching, swelling, or breathing problems.
- Curcumin can interact with certain medications: for example, it can enhance the effectiveness of anticoagulant drugs and increase the risk of bleeding.
- Turmeric has contraceptive properties and affects hormonal balance. Therefore, if you are planning a pregnancy, it is recommended to exclude its use at least three months before conception.
- As with any other food or supplement, it is important to exercise moderation in the use of turmeric. It is recommended to follow the recommendations of a nutritionist dietitian to achieve maximum benefits without exceeding the recommended doses.
How to include turmeric in your diet? A nutritionist advises a nutritionist
Here are some ideas on how to use turmeric in cooking.
Gold milk
It is a traditional Ayurvedic drink containing turmeric, milk, and other spices. It is known for its anti-inflammatory properties and can be a great alternative to coffee or tea. You can make it by adding turmeric and other spices to warmed milk and sweetening to taste.
Smoothies
Add turmeric to your favorite smoothies or juices for extra health benefits. You can combine turmeric with fruits, vegetables, herbs, and other ingredients of your choice.
Tea
This is another way to benefit from the product. Simply add a pinch of turmeric and some black pepper to boiling water, let it steep for a few minutes, then strain and enjoy the tea with a spicy, pleasant flavor.
Food seasoning
Turmeric is a key ingredient in many culinary traditions, especially in Asian and Indian cuisine. It can be added to sauces, soups, stews, curries, marinades, and much more. Turmeric gives dishes a bright yellow color and light aroma, as well as enriches their flavor.
Food additives
Curcumin, the active ingredient in Turmeric, is available in the form of dietary supplements: capsules or tablets. When choosing a dietary supplement, you should pay attention to the quality and origin, and follow the dosage recommendations indicated on the package or recommended by a nutritionist or dietitian.
Curcumin in oils
Curcumin has lipophilic properties: that is, it dissolves well in oil. You can add curcumin to vegetable oils (olive or coconut) and use the resulting product for cooking or salad dressing.
Turmeric, with its many beneficial properties and long history of use in Ayurvedic medicine, is a true fountain of health. It can be an important part of your journey to maintaining overall well-being.
“Do not forget about restrictions and consult with professionals, but do not hesitate to include this wonderful spice in your daily life and enjoy all its benefits,” emphasizes nutritionist and dietitian Olga Stepanova.
