What is turmeric and what is it used for? This spice contains all kinds of properties that translate into interesting health benefits, and here you can read about them and everything related to its use.
Turmeric is a spice with an intense saffron hue that has been used to colour clothes and dishes around the world, as well as being considered beneficial for health. Its combination with pepper, ginger and cinnamon , other popular spices used in cooking, has intensified its already present benefits and has expanded its culinary uses to include sweet, savoury, and the fantastic world of teas. Below, we discover all the reasons why including a spoonful of turmeric in our daily life is not only delicious but also recommended for its numerous properties and the health benefits we obtain from it.
What is turmeric?
Turmeric ( Curcuma longa ), known in Spanish as Indian saffron, saffron root (in fact, it was used as a substitute for saffron ) or toothpick, is a tall herbaceous plant highly appreciated as a culinary condiment. It is native to India and is cultivated in the tropical regions of Asia, Central America, and South America. It belongs to the ginger family, Zingiberaceae, and as with the latter, its rhizome is the part most used in gastronomy for its flavor and properties.
Today, India is the main producer and exporter of turmeric and its varieties are the most valued in the world. The city of Erode, in the state of Tamil Nadu, is known as the yellow city because it concentrates the largest production of this spice in the world.
The spice, which is the powdered version of turmeric, is obtained through dehydration and grinding, obtaining the intense orange color that fills the shelves of supermarkets, markets, and specialty stores. Its texture is slightly rough, and its aroma seems to retain the jungle rainfall in which it grows. Its flavor can be slightly bitter when used in simple preparations, although it intensifies and accompanies the butteriness of preparations in which it is previously melted with fats such as oils or coconut milk.
What is turmeric used for?
Turmeric has important uses in cooking, for example it is the spice responsible for giving curry its colour and in the European food industry it is one of the favourite colourings , known as E-100. However, it is also used in the world of cosmetics and as a natural remedy for the relief of many symptoms and prevention of diseases. It is not in vain that it is associated with health care and healthy diets, which is why the medicinal properties of turmeric are recognised.
Its benefits are due to curcumin, a polyphenol present in the rhizome and associated with reducing inflammation, improving liver function and alleviating respiratory and gastrointestinal problems. Recent studies have revealed that curcumin also has great anti-cancer and antimicrobial potential.
Properties of turmeric
Turmeric is characterized by its high curcumin content, which as we mentioned is a bioactive component with a wide variety of properties.
Rich in curcumin
The main properties associated with the consumption of turmeric are due to curcumin. As we will see later, this component translates into all kinds of benefits for the body that respond to the anti-inflammatory capacity of curcumin, its ability to promote apoptosis, immunoregulation, in cases of neuropathological lesions, as an antioxidant or as a food for weight loss.
Source of carbohydrates, fiber, proteins and minerals
Carbohydrates are one of the main nutrients present in turmeric, as we will see later. These carbohydrates come from dietary fiber and natural sugars that we can find in the turmeric root. Although this dietary fiber is not present in large quantities, it is present in a significant amount, even more so if we are talking about fresh turmeric.
In any case, we must bear in mind that turmeric is consumed in small quantities, so its nutrient contribution is limited and is not very significant in terms of a complete diet.
Source of minerals
Among the most notable minerals provided by consuming turmeric are iron, phosphorus, potassium, magnesium, and zinc. By adding a couple of teaspoons of turmeric to our curry or our vegetable drink, we obtain approximately 30% of the recommended daily intake (RDA) of iron, 2.5% of phosphorus, 4.4% of potassium, 3% of magnesium, and 24% of zinc.
Nutritional values of turmeric
Turmeric is rich in carbohydrates, protein, and fibre. And although its nutritional value may vary depending on climatic conditions, the composition of the growing soil, and the type of storage, it is considered to contain a good nutritional contribution by containing the 8 essential amino acids, fibre and being a rich source of minerals. The macro and micronutrient content per 100 g of turmeric is as follows:
- Carbohydrates: 67.14 g
- Sugar: 3.21 g
- Fibra: 22,7 g
- Fats: 3.25 g
- Proteins: 9.68 g
- Water: 12.85 g
- Thiamine o vitamin B1 : 0.058 mg (4%)
- Riboflavin or vitamin B2: 0.150 mg (10%)
- Niacin or vitamin B3 : 1,350 mg (9%)
- Vitamina B6: 0,107 mg (8%)
- Vitamin C : 0.7 mg (1%)
- Vitamin E : 4.43 mg (30%)
- Vitamin K : 13.4 μg (13%)
- Calcium: 168 mg (17%)
- Iron : 55.00 mg (440%)
- Magnesium: 208 mg (56%)
- Phosphorus: 299 mg (43%)
- Potassium: 2080 mg (44%)
- Sodium: 27 mg (2%)
- Zinc: 4,50 mg (45%)
Benefits of Turmeric
Turmeric, thanks to curcumin, can be effective as a powerful anti-inflammatory, as an antioxidant, strengthening the immune system, in the prevention of cancer or other diseases such as Alzheimer’s.
A natural ibuprofen against inflammation
The anti-inflammatory quality of curcumin acts on the improvement of many symptoms and diseases such as arthritis. It carries out this action by limiting and even suppressing the action of inflammatory molecules such as TNF, which is related to the development of autoimmune diseases such as psoriasis, rheumatoid arthritis, systemic sclerosis, multiple sclerosis, and diabetes. Studies show results from doses of 1 g daily of curcumin for 8-12 weeks, so turmeric can be useful for reducing inflammation of joints, the respiratory system (it is capable of acting on respiratory diseases such as asthma, obstructive pulmonary disease, pulmonary fibrosis and acute lung injury derived from an abnormal inflammatory response), the skin (applied externally to the skin to improve its health and treat conditions such as acne) and the muscles, liver or digestive and cardiovascular systems, for example.
Possible effects against cancer
Turmeric may be helpful in preventing the risk of certain types of cancer such as lung cancer, pancreatic cancer, prostate cancer and multiple myeloma, and may be a potential supplement in the treatment of these conditions, according to various medical studies on the subject, although as always, it is necessary to take this type of information with extreme caution. In fact, the big problem is that the body is able to synthesize very little curcumin in each intake.
Apoptosis is the name given to programmed cell death. This mechanism is a biological system that allows the body to get rid of cells that can no longer carry out their functions normally. According to these studies, curcumin could be able to induce apoptosis in cancer cells, preventing them from continuing to develop.
Strengthens the immune system
Curcumin has immunoregulatory activity. It is able to interact with the signaling cascades that influence the synthesis of immune cells such as lymphocytes and macrophages. On the other hand, its antioxidant, antimicrobial, and anti-inflammatory activity reinforces the defense action of the immune system, intervening in the prevention and improvement of multiple diseases.
Helps prevent Alzheimer’s
One of the neuropathological lesions that stand out in Alzheimer’s disease is the appearance of senile plaques composed of B-amyloid. Curcumin inhibits the creation of these plaques, allowing the normal functioning of neuronal connections and the preservation of memory, thus acting as a preventative, helping to minimize the general symptoms of the disease.
Good for aging
Free radicals are produced by causes such as tobacco smoke, radiation or the process of food degradation. Their presence contributes to cellular aging. Curcumin is a good antioxidant agent capable of reducing the amount of free radicals in our body, which leads to an anti-aging effect.
Effective against cystic fibrosis
Studies have shown that curcumin can contribute to the symptomatic improvement of cystic fibrosis thanks to its action on protein misfolding , which, in turn, makes it an object of study for the cure and improvement of other diseases related to protein misfolding.
It has an antimicrobial effect
Curcumin is effective against bacterial infections caused by Staphylococcus aureus, Escherichia coli, and Helicobacter pylori, which cause skin and digestive disorders. It also has antifungal action against numerous fungi such as Candida and antiviral potential, which is why it is considered a natural antimicrobial.
Good for the liver
Oxidative stress is considered a key factor in the development of liver diseases. Curcumin exerts a preventive and therapeutic effect on these pathologies through various mechanisms such as improving the cellular response to oxidative stress. In addition, it has a hypolipidemic function, which prevents the accumulation of fatty acids in the liver.
Helps improve irritable bowel syndrome (IBS)
Irritable bowel syndrome is a chronic condition of the large intestine that causes abdominal pain, bloating, gas and diarrhea. Pilot studies with a control group have shown that taking curcumin extract for 8 weeks was able to reduce symptoms by up to 60%.
Recommended for weight loss
Curcumin intake is associated with weight loss, waist reduction, and decreased levels of leptin, a hormone responsible for inhibiting the signal of food intake. On the other hand, studies reveal that the polyphenol is able to reduce and even suppress chronic inflammation of adipose tissue present in people with obesity or overweight.
Contraindications of turmeric
Who should not take turmeric? Although turmeric itself is considered a safe food, the AESAN, the Spanish Agency for Food Safety and Nutrition, does not recommend the consumption of curcumin as a food supplement for children or adolescents under 18 years of age . The adverse effects that have been observed resulting from its consumption are nausea, abdominal pain, flatulence, gastric irritation and diarrhea at doses higher than 12 g/day.
Its use is also not recommended for pregnant or lactating women and other risk groups such as people with coagulation problems or people with serious gallbladder problems, since cases of bile duct obstruction, cholangitis, stones and other disorders have been described as side effects.
Differences between turmeric and ginger
Turmeric and ginger are both roots used for their culinary and medicinal properties, however they are not the same and there are important differences between them. At first glance we will notice clear differences in color: while turmeric has an intense orange colour, ginger has a pale yellow or beige colour, making it less striking.
At the organoleptic level we can also see that the flavour of turmeric is earthy and slightly bitter, while ginger has a citrus and spicy flavour that is much more intense, strong and aromatic than that of turmeric. This determines a lot the culinary uses for which one root or the other is used; while turmeric is mainly used as a ground dried spice, ginger is used both dry and fresh not only in savoury dishes but also in baking.
How to take turmeric
It can be taken fresh or dried, although the properties and health benefits of taking turmeric in one format or another vary little. Fresh, turmeric can have a milder, more citrusy, and less bitter flavor profile, with essential oils and other volatile compounds that degrade during the drying process and be more bioavailable, however the concentration of curcumin in dry form is higher since turmeric has been dehydrated and contains less water and its flavor is more concentrated. This powder version can be found as a condiment but also in capsules or tablets as a nutritional and dietary supplement.
Uses of turmeric in cooking
Turmeric can be consumed as natural turmeric or in powder form, and in any recipes that require it, although in natural form it is less potent, so you will have to use more. In non-tropical regions it is much more common to use the second option, which allows it to be easily added to savoury preparations such as curry recipes and even to colour cakes and pastries.
How to preserve turmeric
We must distinguish between fresh and dried turmeric when we want it to last as long as possible. Fresh turmeric lasts less time in good condition, although if we store it well we can extend its useful life for a few more days by preventing it from drying out and better preserving its flavour and aroma. The best alternative is a cool, dry, and dark place or, as a final resort, the least cold part of the fridge, preferably with the skin on – although free of traces of dirt – and well wrapped in plastic wrap. It can also be frozen, for which you can use freezer bags with a hermetic seal.
As for turmeric powder that has already been turned into a spice, simply store it in sealed jars away from light and heat sources. It usually keeps better for longer, which is why it is usually easier to find.
Recipes with turmeric
There are countless recipes that use turmeric as one of their ingredients if you are wondering what dishes turmeric is used for. Among the best recipes with turmeric are curry, a traditional spice mix from Indian cuisine to which it gives its characteristic color and which is used, for example, in the preparation of the curry sauce that accompanies many dishes in Asian cuisine, to make chicken meat as in the case of chicken tikka masala or ras al hanout, another popular spice mix in Arabic cuisine.
In beverages, it is popular as an ingredient in the recipe for golden milk, an Ayurvedic drink consisting of a mixture of turmeric, black pepper, and cinnamon in milk, commonly vegetable milk. Sometimes, a few drops of coconut oil are added to this drink with anti-inflammatory properties, which together with black pepper increase the assimilation of turmeric.
It is also possible to enjoy turmeric tea or a turmeric infusion to take advantage of all its properties and benefits at any time of day. You can prepare it simply by boiling water with slices of fresh turmeric and adding a slice of lemon, honey, a little ground black pepper (turmeric with ground black pepper improves the absorption of curcumin through the piperine in the pepper) and a cinnamon stick to infuse until you remove it and drink it while it is still hot.