Turmeric is a spice obtained from the root of the Curcuma longa plant. It has been used for thousands of years in traditional Indian medicine, Ayurveda, due to its anti-inflammatory and antioxidant properties. Research has confirmed these health benefits and discovered more. Let’s consider them in detail, as well as the rules for introducing this spice into the diet and some possible recipes.

The combination with oil increases digestibility in the body

The yellow color of turmeric is due to curcumin, an active compound with numerous health benefits. Curcumin is contained in small amounts, about 3% of the total weight of the plant.

Another important detail to consider is the solubility of curcumin in oil. When turmeric is combined with oil, its assimilation by the body improves significantly. It is also ideal to combine turmeric with pepper because piperine, a substance found in pepper, can increase the absorption of curcumin in the body.

Turmeric can also be taken as a supplement (always under the advice and direction of a doctor) with food. For optimal absorption, it is recommended to consume with healthy fats such as oils, avocados, nuts and seeds.

The benefits of turmeric and the research that supports them

Turmeric is known for its many health benefits, many of which are backed up by research. Here are some of the proven benefits of this spice:

– Anti-inflammatory properties: turmeric contains curcumin, which has strong anti-inflammatory properties;

– Powerful antioxidant: Curcumin in turmeric is also an effective antioxidant, helping to neutralize free radicals in the body. These free radicals can cause cell damage and contribute to the acceleration of the aging process and the development of chronic diseases;

– Improves joint health: Due to its anti-inflammatory properties, turmeric can help reduce joint pain and stiffness associated with joint diseases such as rheumatoid arthritis and osteoarthritis;

– Support for heart health: Regular consumption of turmeric can help reduce the risk of heart disease. Helps lower blood pressure and lower cholesterol;

– Brain support: Curcumin may have neuroprotective effects, helping to reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. It can also improve cognitive function and memory;

– Digestive benefits: Turmeric can help relieve digestive problems such as indigestion and irritable bowel syndrome. It can also stimulate the secretion of bile, helping to digest fats;

– Anti-cancer properties: Although research is ongoing, it has been found that turmeric can inhibit the growth of cancer cells and may be useful in the prevention or treatment of certain types of cancer.

– Blood sugar control: Turmeric can help keep blood sugar under control, which is beneficial for people with type 2 diabetes.

Recipes with turmeric

If you prefer to use turmeric powder as an ingredient or spice, there are many ways to incorporate it into your diet.

Turmeric has a distinct and rich flavor that can be described as slightly spicy, bitter and slightly woody with subtle hints of ginger and orange. It is usually used to add complexity to dishes such as curry, rice, soups or meat. It is important to note that in large quantities, the taste of turmeric can become overwhelming, so it should be used sparingly so as not to overpower the other flavors in the dish.

Turmeric flavored rice

Ingredients:

– 1 cup of long-grain rice (preferably basmati)

– 2 glasses of water

– 1 teaspoon of olive or butter

– 1 teaspoon of ground turmeric

– Salt and pepper to taste

– Optional: bay leaf or cardamom seeds for flavor

Wash the rice in cold water. Heat the olive oil or butter in a heavy-bottomed saucepan over medium heat. You can add bay leaves or cardamom seeds to the oil to enhance its flavor. Add the turmeric to the hot oil and stir for about 30 seconds. This will help activate the taste of turmeric.

Add the drained rice and mix well until smooth. Then pour two glasses of water and add salt and pepper to taste. Mix gently. Cover the pan with a lid and reduce the heat to low. Let the rice cook for about 15-20 minutes or until the water is absorbed and the rice is cooked.

Curry chicken

Ingredients:

– 500 g of chicken breast, cut into pieces or strips

– 2 tablespoons of oil

– 1 large onion finely chopped

– 3 crushed cloves of garlic

– 1 teaspoon of fresh grated or finely chopped ginger

– 2-3 tablespoons of curry paste (you can adjust the amount for the desired intensity)

– 1 teaspoon of turmeric

– 1 teaspoon of ground coriander

– 1/2 teaspoon of hot ground pepper (optional)

– 400 ml of coconut milk

– 1 cup of canned chopped tomatoes

– Salt and ground black pepper to taste

– Fresh coriander leaves (optional)

Heat the oil in a large frying pan or saucepan. Fry the onion for 2-3 minutes or until it becomes soft and translucent. Add the garlic and ginger and let them cook for 1 more minute until they release their flavor. Add the curry paste, turmeric, ground coriander and ground chilli. Stir for another 1-2 minutes until the spices are well mixed with the onions. Add pieces of chicken and fry until golden on all sides. Pour coconut milk and canned tomatoes over the chicken. Stir well, and once it boils, reduce the heat to low, cover the pan and let it cook for about 15-20 minutes, or until the chicken is fully cooked and tender. Salt and pepper to taste.

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