Fully Nourished Trends // Turmeric
New week equals new series! This week we are unveiling a new series, Fully Nourished Trends, geared towards providing you with the ins and outs on the latest nutrition trends. We read the research so that you don’t have to! This week we are highlighting Turmeric.
Turmeric is that bright orange-yellow spice that we know you’ve seen all over social media and the news. It’s a root that has been used for thousands of years as a culinary spice, medicinal agent, and natural food coloring. Turmeric is commonly used fresh or ground and has an earthy, aromatic, and warm flavor profile. It’s wonderful in a variety of recipes from curries and soups to teas and grain dishes. This root has been a common trend for quite some time now, and for good reason!
Research is showing that including turmeric in your overall eating pattern may have several health benefits, and these beneficial properties are due to a compound in turmeric known as curcumin. Curcumin makes up 3.14% of ground turmeric by weight, and has antioxidant, anti-inflammatory, and immunostimulatory properties. Turmeric has been used in a wide variety of conditions both by consuming it and using it topically.
Current evidence indicates turmeric may be helpful for high cholesterol, diabetes, several types of cancer, heart disease, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, Alzheimer’s disease, stomach upset, rheumatoid arthritis, osteoarthritis, and skin rashes. Waoh! So much potential in such a tiny root. Check out our resources for links to more deets!
Continued research is required to determine specific and beneficial treatment doses. However, various human clinical trials have found curcumin to be safe and tolerable at doses of up to 8 grams per day. The University of Maryland recommends consuming 1 to 3 grams of ground turmeric per day (½ to 1 ½ teaspoons) to reap the health benefits.
To fully tap in curcumins’ beneficial properties, make sure to consume it with black pepper and a source of heart healthy fat. The bioavailability of curcumin is enhanced by piperine, a compound within black pepper, by up to 2000%! Curcumin also requires fat for absorption, because it is a fat soluble compound. So whip out your pepper grinder and cook with olive or canola oil, or garnish dishes with avocado and chopped nuts.
HOW TO USE TURMERIC
- Add to grain and vegetable dishes for a splash of color.
- Season meats, lentils, beans, tofu, etc.
- Combine with curry powder, coconut milk, and your favorite protein and veggies for a delicious and warming stew.
- Add to creamy dressings and dips, to enjoy with your favorite veggies.
- Create delicious and flavorful lattes by combining turmeric with ginger, cinnamon, and local honey.
- Get a beneficial boost by adding turmeric to your smoothies. (Try adding a little to our Pumpkin Spice Smoothie).
- Show yourself some love with a turmeric face mask and an at home spa day.
- ZYN is a line of fruity beverages infused with curcumin and piperine. With a variety of delicious flavors at only 2 grams of sugar per serving, it’s a refreshment with serious benefits, and perfect for on-the-go hydration.
- Numi’s turmeric cocoa golden latte powder is a game changer. Simply combine with warmed milk and a touch of honey to elevate your evening routine.
- Good Day’s turmeric infused chocolate bar is the perfect blend of sugar and spice. Plus, it’s made with Fair Trade dark chocolate! A delicious morsel you can feel good about choosing for more reasons than one.
Let us know! How do you enjoy using turmeric? Or have you yet to try it? We hope you’ve learned something new, and are excited to add this spice to your repertoire! When you whip up your next turmeric latte or coconut curry, share your tasty creation to Instagram with #fullynourished so we can see it!
In health and happiness,
Alexandra Rae & Felicia Stewart
Photo Credit: Hello Magazine