The health benefits of tumeric
Over the past several years, we are learning more about the medicinal properties of spices that have been used for thousands of years. Turmeric (Indian saffron) is one of those spices. Curcuminoids or curcumin are the main active ingredient in turmeric. Curcumin is a powerful anti-inflammatory, strong antioxidant, and has significant health benefits.
Health benefits of curcurmin:
- Reduces whole body inflammation
- Reduces joint pain from arthritis
- Helps maintain healthy cholesterol levels
- Helps maintain body weight and may delay or reduce the onset of type 2 diabetes
- Reduces heartburn and stomach upsets
- Improves memory and brain function
- Good for skin problems
- Cancer prevention
Turmeric is used in curry dishes and is also known as Indian saffron. It has long been used for medicinal purposes as a tea (see recipe). Golden milk tea has been used in Ayurvedic medicine dating back thousands of years and recent studies have shown that turmeric may be as effective as 14 different prescription drugs without the side effects.
One of the challenges of turmeric is that it is not easily absorbed. As much as 40 percent to 85 percent will pass through the digestive tract without being absorbed. It is therefore recommended to add black pepper or lecithin or coconut oil to turmeric to aid in absorption.
Turmeric is available in pill form. The recommended daily therapeutic dose to decrease inflammation is 2 to 8 grams per day. This translates to approximately a tablespoon of turmeric or 500 mg tablets taken two to four times per day.
While turmeric has virtually no side effects, it is recommended that anyone with gallstones or bile obstruction avoid turmeric and that pregnant women consult with their doctor before adding turmeric on a daily basis.
Here is a recipe for Turmeric paste. You can make this paste up ahead of time and keep in the refrigerator in an airtight glass container for up 2 to 3 weeks. Use the paste to make Golden milk tea before bedtime.
- ½ cup of clean water
- ¼ cup of turmeric powder
- ½ teaspoon of ground pepper
Put the water in the pan over medium heat. Add turmeric and pepper and stir. Continuing heating and stirring until you have a smooth paste. It will take about 7-9 minutes to prepare the paste. If it becomes too dry, add more water. Turmeric has a very strong pigment, so be sure to protect your clothes from it bubbling out of the pan.
Once the mixture has completely cooled, place it in a glass container with an airtight lid. The paste will keep in the fridge for two to three weeks. If your turmeric paste develops a metallic taste it is time to replace with a fresh batch.
Golden milk recipe
- ¼ teaspoon of turmeric paste (you can use more if you can don’t mind the strong flavor)
- 1 cup almond milk (can also use regular milk or coconut milk)
- 1 teaspoon of coconut oil (can also use sesame oil)
- Some honey (can use other natural sweeteners such as maple syrup or stevia)
Put milk and turmeric paste in a small sauce pan and cook over medium heat. Heat until the mixture is steaming but not boiling. Remove from heat. Add honey and coconut oils and enjoy!
Dr. Maria Fermoile is a Doctor of Physical Therapy at Alliance Health in Fresno. She alternates writing this column with Dr. Chris Telesmanic. Both will be happy to answer questions submitted to maria@alliancehealthfresno.com or chris@alliancehealthfresno.com. Learn more about movement, fitness and health in this space each week, on our Facebook page, by going to www.alliancehealthfresno.com, or calling 478-5833.
This article first appeared in the Hanford Sentinel, Movement is Medicine column, written by Alliance Health.
