TURMERIC – THE GOLDEN SPICE

Author: Vivian Benjamin

Turmeric is one of the most popular spices used for medicinal purposes. This medicinal spice is used abundantly in Asian countries, predominantly India, China and Malaysia. However, the benefits have also reached Western countries recently. Many people have started incorporating this power spice into their diet after discovering the importance of turmeric. Turmeric is loaded with healthy nutrients that are beneficial for overall well-being. 



History of Turmeric
Where did this ancient spice come from? It goes back to 4000 years ago in India, where it was used not only in food but also in religious aspects. It reached China in 700 A.D., east Africa in 800 A.D. and West Africa in 1200 A.D.



Presently, turmeric is used widely around the world and it goes by different names according to the country’s location. For example, in south India, it is called “manjal”, and “haldi” in north India. On the other hand, in China, it is called Yu chin or Yu jin.  



Turmeric belongs to the ginger family Zingiberaceae, which is native to Southeast Asian countries. It is also used in food to enhance flavour and as a colouring in yoghurt, chicken, milk, and rice. Apart from that, turmeric is also used in cosmetics and medicine.




Health Effects of Turmeric
There are many health benefits turmeric can provide your body. Let’s find out how this power plant can support your body.

1. Anti-cancer properties
Turmeric can inhibit cancer by repressing the growth of malignant cell types. This plant can prevent colorectal cancer, hepatic cancer, renal cancer, lung cancer, bone cancer, and blood cancer.



2. Antioxidant and anti-inflammatory properties
Chronic low-level inflammation can affect the human body in various ways. As a result, people can develop health conditions such as heart disease, metabolic disease, and Alzheimer’s disease. Turmeric can protect your body against inflammation. In the same way, this plant exhibits antioxidant properties and protects your body cells against free radical damage.



3. Antimicrobial properties
Essential oil made out of turmeric leaves impedes fungal growth. At the same time, turmeric can be used as a mouthwash to prevent gingivitis and plaque build-up.



4. Protects your brain health
Turmeric can improve attention and memory. It is responsible for the growth of neurons and therefore; promotes brain health.



5. Protects your heart
Turmeric has the power to enhance the function of the endothelium (the lining of your blood vessels). Endothelium helps to regulate blood pressure, and blood clotting factors; consequently, this will prevent heart disease. Turmeric supplements can control fat mass, lipids, and body weight.



6. Treating depression
Presently, studies done on alternative medicine using turmeric show that turmeric has the potential to support people with depression. Whenever you feel stressed, try consuming warm milk with turmeric. It can calm your mind and make you feel at ease.

 
 

How to include turmeric in your daily life
Besides consuming turmeric as a supplement, there are other methods where you can integrate turmeric into your daily diet. However, always be mindful and practice balance in eating healthy food. You can get fresh turmeric from supermarkets or Indian grocery shops. How to add it to your food? Easy - you can slice it, grate it or blend the root to get the juice. It is completely safe to consume turmeric raw, but make sure to add it to your food or beverages to enhance the taste.


Example of food or beverages:

•     Turmeric milk

Add it to your warmed milk before you hit the bed at night, as it has the potential to calm your mind so you could have a good night’s sleep. It is one of my favourite night routines, which I have practised since I was young.

•     Turmeric tea  amzn.to/41YtKRI

At times, I will add turmeric to my tea instead of milk (usually during the day) to unwind or if I need a boost of inspiration to write my blog. You could also try this practice if you find it helpful.

•     Marinating meat

I love to marinate chicken or fish if I would like to cook curry as turmeric gives a brilliant yellow colour to the dish. Apart from curry powder, turmeric is one of the healthiest and most suitable spices to add to your curry.

•     Using it in food

You can add turmeric to your porridge or toss it into your stir fry. No matter what vegetables I cook, turmeric is one of the spice that I will add .
 
 
 
 





All in all
Turmeric has shown great potential not only in alternative medicine but also in modern medicine. The use of turmeric in food and beverages has the power to nourish your body from the inside. This is because turmeric is packed with vitamins and minerals, which are beneficial for human well-being.



Therefore, start including turmeric in your daily diet and live a healthy and happy life. Let me know about your experience with turmeric in the comments below. I would love to know how this spice has impacted you. 






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References
1.  Mueller A-L, Brockmueller A, Kunnumakkara AB, Shakibaei M. (2022); Calebin A, a Compound of Turmeric, Down-Regulates
    Inflammation in Tenocytes by NF-κB/Scleraxis Signaling; International Journal of Molecular Sciences; 23(3):1695.
2.  Rabia S.A et al (2020); "Biochemistry, Safety, Pharmacological Activities, and Clinical Applications of Turmeric: A Mechanistic
     Review"; Evidence-Based Complementary and Alternative Medicine.
3.  Mohamed Arif et al (2021) Curcumin, the active substance of turmeric: its effect on health and ways to improve its bioavailability;
     Journal of Science of Food and Agriculture; 101(14): 5747-5762.
4.  Zeinab Vafaeipour, Bibi Marjan Razavi, Hossein Hosseinzadeh (2022); Effects of turmeric (Curcuma longa) and it’s constituent
     (curcumin) on the metabolic syndrome: An updated review; Journal of Integrative Medicine; 20(3): 193-203.
5.  Prasad S, Aggarwal BB.(2011); Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In: Benzie IFF, Wachtel-
     Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis;
     Chapter 13. 




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