Superfood Turmeric can help reduce inflammation

Spice it up...

Superfood Turmeric can help reduce inflammation

By Jen Anderson

Nevada News Group

The popularity of turmeric has been increasing over the past few years, and it’s no surprise that people are searching for alternative ways to incorporate the spice into their diet. From pills to milk, turmeric is a versatile plant and there is a method for virtually anyone to partake of its benefits.

What is turmeric?

Turmeric is a spice that comes from the turmeric plant and closely related to ginger. It is commonly used in Asian food. You probably know turmeric as the main spice in curry. It is a bright yellow color when ground and has a warm, bitter taste and is frequently used to flavor or color curry powders, mustards, butters, and cheeses.

Its active compound, curcumin, has many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression, diabetes and arthritis.

Curcumin is approved as a food additive by the World Health Organization, European Parliament, and United States Food and Drug Administration and is known to be an anti-viral.

According to a health study at Tufts University in Massachusettes, curcumin can suppress fat tissue growth and help regulate sugar levels, which may help prevent insulin resistance and help excess fat from being stored in the body.

Turmeric originates as an underground root-like stem, known as a rhizome. The rhizomes are used fresh or boiled in water and dried, after which they are ground into a powder that can commonly be found on any grocery store shelf. The bright orange-yellow color is recognizable and sometimes used to dye silks, wools or cotton. The spice itself is prevalent in curries and Asian, Indian and Middle Eastern cuisine, but is also popular in “golden milk”, infused butter and other dishes.

What medications should not be taken with turmeric?

As with any supplement, there may be some interactions when consuming higher amounts of curcumin. Before beginning any turmeric-heavy plan, one should check with their doctor or health care provider. Some medications to keep in mind are blood-thinners like warfarin (Coumadin), clopidogrel (Plavix), and aspirin, among others. Curcumin may also interact with drugs that reduce stomach acid and interfere with the action of these drugs, increasing the production of stomach acid: Cimetidine (Taga. met) Famotidine (Pepcid)

Sources: webmd, healthline.com, stlukes-stl.com, ndtv.com, wikipedia.com

• Turmeric, a plant in the ginger family, is native to Southeast Asia and is grown commercially in that region, primarily in India. Its rhizome (underground stem) is used as a culinary spice and traditional medicine. • Historically, turmeric was used in Ayurveda and other traditional Indian medical systems, as well as Eastern Asian medical systems such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system. • Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others. • Turmeric is a common spice and a major ingredient in curry powder. Curcumin is a major component of turmeric, and the activities of turmeric are commonly attributed to curcuminoids (curcumin and closely related substances). Curcumin gives turmeric its yellow color. • Turmeric dietary supplements are made from the dried rhizome and typically contain a mixture of curcuminoids. Turmeric is also made into a paste for skin conditions.

National Center for Complementary and Integrative Health

Golden milk is a traditional Indian drink that has its roots in Ayurveda. In its simplest form it’s a blend of hot milk and ground turmeric.

Ingredients 1 1/2 cups light coconut milk (canned is best) 1 1/2 cups milk (non-dairy milks work, too) 1 1/2 tsp ground turmeric 1/4 tsp ground ginger 1/4 tsp ground cinnamon 1 Tbsp coconut oil 1 pinch ground black pepper Sweetener of choice (i.e. maple syrup, coconut sugar, or stevia to taste)

Instructions • To a small saucepan, add coconut milk, milk, ground turmeric, ground ginger, cinnamon, coconut oil, black pepper, and sweetener of choice. Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling – about 4 minutes – whisking frequently. • Turn off heat and taste to adjust flavor. Add more sweetener to taste or more turmeric or ginger for intense spice + flavor. • Serve immediately, dividing between two glasses. *Coconut oil adds a touch of healthy fat and makes the turmeric more available for our bodies to absorb because it is fat-soluble. If oil-free, consider using a coconut milk with at least some fat content (canned vs. boxed). Black pepper also makes the curcumin in turmeric more bioavailable, so it’s an important addition as well.

Turmeric Infused Butter

Ingredients 1 (1-in.) piece fresh ginger, unpeeled ½ cup (4 oz.) unsalted butter, at room temperature 1½ teaspoons honey 1 teaspoon ground turmeric ¼ teaspoon kosher salt .13 teaspoon ground cinnamon

Directions Using a microplane grater, grate ginger. Place ginger in a small fine mesh strainer set over a small bowl. Press with the back of a spoon to remove as much juice as possible to equal 1 teaspoon juice; discard solids. Stir together ginger juice, butter, honey, turmeric, salt, and cinnamon in a small bowl until blended. Butter can be stored in an airtight container in the fridge for up to two weeks. Serve on toast, roasted carrots, roasted sweet potatoes, steak, etc.