Turmeric is an ancient plant long used in both Asian medicine and cuisine. The root and powdered extract is often bright orange in colour and has a warm, bitter taste. Originating from India, it has been used for over 4000 years and it is a part of the ginger family. The active ingredient in turmeric is curcumin, which is thought to possess anti-inflammatory, anti-bacterial and antioxidant qualities.
What is Turmeric Good For?
Studies by Gupta, Patchva and Aggarwal, as reported in The American Association of Pharmaceutical Scientists Journal in 2013, suggest that turmeric can be of clinical benefit to people suffering from:
• Certain cancers including but not limited to colorectal, pancreatic, breast and prostate cancer
• Inflammatory bowel disease (eg. Ulcerative colitis and Crohn disease)
• Arthritis
• Uveitis (inflammation of the middle layer of the eye)
There are also many more studies conducted on the effectiveness of turmeric on various other disease states such as diabetes mellitus, lupus, atherosclerosis and psoriasis. Due to the small sample sizes of these studies, it is suggested that turmeric may be of benefit, but a larger study would be needed for conclusive evidence. Turmeric has also been shown to be effective as a topical treatment for skin diseases and infected wounds.
How Much Should I Take?
With all these benefits, it is also important to note that there may be some side effects of ingesting too much turmeric – eg. Stomach upsets, nausea, dizziness or diarrhoea. Some clinical studies have demonstrated that the maximum tolerable dose of curcumin is about 8g/day, but the recommended dose for consecutive daily intake is 6g/day for up to 21 days. There are also warnings against taking too much turmeric if you are pregnant. Other contra-indications include gallbladder problems, bleeding problems or taking it in conjunction with medication which slow blood clotting.
How Do I Include It As Part of My Diet?
There are many wonderful ways to incorporate turmeric into your diet. The first that springs to mind is to make a good curry! You don’t need to add any chilli if you don’t like it hot.
Other ways of cooking with turmeric include:
• Sprinkling it on veggies when roasting with a little bit of olive oil
• Add it to your smoothies
• Add it to soups (eg. Roasted pumpkin or sweet potato soup is perfect!)
• Mix it with rice or cous cous to give it some vibrant colour and some added taste
• Brewing it into a tea or drink it as Golden Milk (recipe below)
• Lastly, experiment! Try it on fresh popped corn or in banana bread…..
If you are interested in learning more about turmeric and how it can benefit you, we suggest that you consult with a physician or naturopath.
**Please note, this article serves as information only and does not provide medical advice, diagnosis or treatment plans. Always seek the advice of your doctor or allied health practitioner if you have any questions regarding any medical issues you may have.**
References:
Subash C. Gupta, Sridevi Patchva, and Bharat B. Aggarwal , Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials, AAPS J., 2013 Jan; 15(1): 195-218