Turmeric is obtained from the rhizome of the plant Curcuma longa, It belongs to the same family as ginger and is a basic condiment in oriental cuisine.

In addition to being the main ingredient in curry, turmeric is one of the healthiest spices and appreciated in natural medicine for its numerous properties, among which its anti-inflammatory and antioxidant propertieswhich confer benefits for the liver, heart and skin, among many others.

It has a intense, bitter and somewhat spicy aroma, and a golden yellow color that is given by curcumoids, which has made it often used to replace saffron.

Origin of turmeric

Turmeric is native to Southeast Asia, where its culinary use dates back at least twenty-five centuries. Its benefits for health and for preserving food, together with its bright yellow color that links it to the Sun, must have favored its symbolic and ceremonial use.

In India, turmeric is considered a symbol of prosperity and a physical and spiritual purifier. A mixture of turmeric and lime water is still used in worship rites in numerous temples.

Likewise, the bridal bath includes staining the bride with that mixture. A thread dyed yellow with turmeric is considered a good omen and is worn as a bracelet.

Other times it is a piece of the rhizome that is tied directly to the wrist. In Polynesia, turmeric is spread on the shoulders during ritual dances to ward off evil spirits.

The plant

Indian turmeric is a perennial plant, a meter or a little more tall, with tuberous roots, cylindrical rhizomes and large leaves, elliptical in shape and yellowish green, with long petioles that start directly from the ground.

The entire rhizome clump, which grows best in a warm, humid climate, is carefully lifted to prevent any damage, and the «fingers» They are cut from the largest rhizomes.

Turmeric is boiled or steamed and then allowed to dry. The outer shell peels off and the rough brown «fingers» turn orange-yellow and waxy in texture.

Turmeric properties

The root and rhizome of turmeric contain curcumoids and curcumins, coloring materials to which clear antioxidant and anti-inflammatory effects are attributed.

They also contain a essential oil with zingiberene, polysaccharides and mineral salts such as iron and potassium.

Curcumin, which is not soluble in water, does, however, have a great capacity to dissolve in fats and stimulate the secretion of bile.

Turmeric benefits: what is it for?

The western herbalists They use it for its anti-inflammatory properties, but in India It is prescribed as a general tonic and traditional chinese medicine He recommends it for digestive disorders, especially liver.

The curcumin It is a powerful antioxidant that considerably reduces the damage that free radicals do to cells and, therefore, is useful in preventing cancer.

A great anti-inflammatory to relieve arthritis

Its anti-inflammatory virtues make it an aid against arthritis, irritable bowel syndrome or any inflammatory process.

Its anti-inflammatory power has been compared to that of such powerful medications as hydrocortisone and phenylbutazone, but unlike drugs, turmeric It is practically non-toxic.

Its anti-inflammatory properties indicate it for other health problems, such as Crohn’s disease and ulcerative colitis.

It also promotes digestion (helps with gas or bloating), because it stimulates the secretion of bile and promotes the proper functioning of the liver.

Detoxifying and anti-cancer effects

Some types of cancer develop after a period of time when tissues have been under the stress of inflammation.

In the laboratory it has been observed that the curcumin in turmeric is capable of inhibiting the multiplication of cancer cells in the lung cancer.

The University of Texas is researching its effect on skin, pancreatic and oral cancers. Research on its benefits in preventing and supporting cancer treatments is extensive.

In addition, other physiological effects of turmeric have been discovered that can help:

• Strengthens the liver, andraising the rates of enzymes that eliminate toxic compounds.
• Inhibits the protein synthesis necessary for tumors to develop.
• Prevents the development of blood vessels that feed them.

Epidemiological studies show that those who frequently consume turmeric enjoy a lower risk of breast, prostate, lung and colon cancer.

Improves circulation

Curcumin is also advantageous for the cardiovascular system. It also has something to contribute to the neurodegenerative diseases and Alzheimer’s in particular.

Contraindications of turmeric

Turmeric is a safe food, even in high doses. Taken as a spice, turmeric has few side effects.

However, taking turmeric at high doses for long periods of time In the form of a food supplement it may present some risks:

• It makes iron absorption difficult. According to a report by the Scientific Committee of the Spanish Agency for Food Safety and Nutrition (AESAN), curcumin taken in excess can suppress the synthesis of hepcidin in the liver, which is one of the peptides that regulates iron metabolism.
• May cause liver damage. Experts advise against consuming turmeric at high doses or in prolonged treatments, because some cases of liver damage have been reported. According to the AESAN, there are two reported cases of severe hepatitis induced by a turmeric food supplement.
• It is not recommended in certain pathologies. Curcumin is not recommended when you suffer from biliary obstruction or gallstones. In case of gallbladder disorder, it is recommended not to abuse it and consult a doctor. It is also not recommended if you are following treatments with anticoagulants and antiplatelets, such as warfarin or even aspirin, since curcumin exerts a small anticoagulant action and could enhance its effect.
• Not suitable during pregnancy or breastfeeding. The reason is that curcumin can stimulate menstrual flow.

How much turmeric can you take

According to research on the safety of curcumin by JECFA (Joint FAO/WHO Expert Committee on Food Additives), the acceptable daily intake of curcumin (ADI) is 0-3 mg/kg bw/day. This is equivalent at 210 mg curcumin/day for a 70 kilo adult.

According to JECFA, the dietary intake of curcumin in the general population is less than 7% (0.1 mg/kg bw/day) of the ADI. For that reason, Where it is advisable to be cautious is when taking food supplements.

In general, It is recommended not to exceed 1.5 g of dry extract per day (half a teaspoon, or a whole one if it is fresh grated turmeric).

Likewise, the WHO recalls that there are no studies that evaluate the effect of taking curcumin on under 18 years oldso the consumption of supplements with curcumin in children is not recommended.

How to take it to take advantage of its properties

Curcumin is better assimilated if we combine it with black pepper and some fat. The piperite in black pepper increases its bioavailability and the fat improves its absorption.

The glucosinolates present in cabbages and quercetin of onion and other vegetables also help to take advantage of their properties.

You will find more information about this in this article on how to enhance the synergy of turmeric with other ingredients.

Turmeric in the kitchen

The rhizomes can be consumed fresh, but the usual thing is that they are cooked for 30 to 45 minutes and then dried in the sun or in industrial ovens.

It is usually sold ground, although it is possible to find the rhizome whole and dried. In that case, we can grind it at home.

It has a slightly sweet flavor, with hints of wood on a very mild spicy and slightly bitter background.

It is included in many curry mixes, to which it gives its characteristic yellow color; in chutneys, mild mustards, sauces and pickles, although it is most commonly used as a colorant.

Tricks and tips

• You have to buy it in small quantity and keep it covered and in a dry place.
• If ground or grated, Do it just before using it.
• Used on raw fish or with batter flour, it intensifies the color and improves the taste. Also can be used to marinate.
• In one cold mayonnaise, yogurt or vinaigrette saucegives flavor and color.
• It is ideal with legumeslike red lentils and chickpeas, and with vegetables.
• In pasta or couscous dishes It can be added in cooking or in dressing.
• He tofuwhether stuffed, sautéed or on skewers, gains flavor with turmeric.
• The dried fruits and the fruitsuch as apple, mango and citrus, combine well with this spice.
• Can mix into flour to make bread dough, pizza…
• With coconut or cereal milk and turmeric delicious curry sauces are made.

Don’t miss these quick and easy recipes with turmeric!