Turmeric is getting lots of great press these days. And for good reason. It’s a nutritional powerhouse whose main claim to fame is that it reduces inflammation. That’s not all this humble root has to offer, though. It has a whole host of other benefits, including:
- Improved digestion
- Arthritis relief
- Reduced risk of Alzheimer’s, liver disease, cancer and diabetes
- Enhanced immunity
- Enhanced insulin sensitivity
Curcuminoids for the win!
Turmeric is a rich source of antioxidants. The most widely studied of turmeric’s components are the curcuminoids, the main source of the antioxidants found in turmeric.
Curcumin is a type of polyphenol (aromatic alcohol).
Too many people are not consuming enough polyphenol compounds. Polyphenols, curcumin in particular, may be the compounds responsible for many of turmeric’s health benefits, including:
- Enhances insulin sensitivity: Blood sugar imbalances and insulin resistance contribute to massive amounts of inflammation that lower your body’s functional capabilities. Insulin resistance occurs when insulin receptors stop responding to insulin and do not allow glucose into the cells. Curcumin helps in reversing this by upregulating insulin receptors and improving receptor binding
- Improves liver health and function: In addition to improving insulin activity, curcumin has been shown to activate certain pathways in the liver to improve blood sugar and triglyceride levels in diabetic patients. Curcumin also downregulates certain enzymes that release sugar into the blood. In fact, it actually improves enzyme activity associated with the storage of blood sugar. These actions can substantially contribute to healthy blood sugar balance that many of us have lost the ability to regulate with our modern lifestyles.
- Antioxidant Power: the curcuminoids and other compounds in turmeric have been shown to increase the body’s own production of antioxidants such as glutathione, superoxide dismutase, and catalase.
- Anti-inflammatory properties: curcumin has been shown to down-regulate inflammatory enzymes such as cyclooxegenase-2 (COX2) and lipoxygenase-5 (LOX5). These are the same enzymes targeted by non-steroidal anti-inflammatory drugs (NSAIDs). Ibuprofen (Advil and Motrin, for example), and naproxen sodium (Aleve) are two types of popular over-the-counter NSAIDs (there are many more). While these are fine for occasional use, popping these pain-killers on a regular basis can have severe longer-term side effects, including:
- Gastrointestinal bleeding and ulcers
- Increased risk of stroke and heart attacks
- Kidney damage, mostly in people age 60+
- Potential to worsen high blood pressure
- Leaches magnesium from the body (read this article to learn why magnesium is so important and why you DEFINITELY don’t want to decrease your body’s stores of it)
Anti-Cancer properties
- Protects against DNA damage
- Disrupts cancer cell signaling pathways
- Destroys cancer cell mitochondria so the can’t reproduce
- Turns on cancer cell apoptosis (programmed cell death)
- Slows metastatic activity (metastasis is the spread of cancer cells)
I could go on about the many wonders of turmeric. Instead, now I want to give you some fun ideas on how to use it.
Turmeric has a long, rich history of use as a culinary spice. PRO TIP: It’s critical to add a pinch of black pepper to any recipe using turmeric root or powder. Black pepper helps the body absorb and utilize the turmeric.
Here’s a quick and easy recipe you can make and keep in the fridge. Take a shot or two a day, first thing in the morning and/or right before a meal.
Turmeric Elixir
Raw apple cider vinegar is a nutritional powerhouse in its own right. It is an excellent digestive aid, and has anti-inflammatory and blood-sugar-lowering properties.
Ingredients
always use organic ingredients when available
- 4 cups filtered water (I like the Berkey Filter)
- 1/4 cup organic raw apple cider vinegar (Bragg’s is a great brand)
- 1/4 cup raw honey
- 1 Tablespoon ground organic turmeric
- Pinch of ground black pepper
Instructions
- Heat 1 cup of water in a saucepan, over medium heat, until just steaming. Remove from heat and add the rest of the water. The water should be warm to the touch, but not hot.
- Stir in the honey until dissolved. Using warm but not hot water will preserve the enzymes and antibacterial properties of the honey.
- Stir in the apple cider vinegar, turmeric, black pepper and cayenne pepper.
- Pour into a pitcher and refrigerate for 2 hours to chill.
Shake well before using, as the turmeric will settle. Pour into a 2 oz glass, and drink 1-2 times daily.
For an extra digestive and anti-inflammatory boost, add 1 tablespoon ground ginger in step 3.
I’m not usually a fan of supplements (read this post to find out why) but if you are dealing with chronic pain or inflammation, this turmeric supplement is an excellent choice to jump start your body’s healing. It is a far better choice than long-term use of NSAIDs.
As summer comes to a close, here’s a recipe to make use of the seasonally ubiquitous and prolific zucchini:
Zucchini turmeric soup
Ingredients
- 2 pounds organic zucchini, trimmed and chopped
- 3 1/2 cups organic broth (beef, chicken or veggie)
- 1/2 cup organic coconut milk
- 1 cup chopped yellow onions
- 1 teaspoon minced garlic
- 1 tablespoon coconut oil
- 1 teaspoon raw organic apple cider vinegar
- 2 teaspoon curry or turmeric powder
- Pinch Himalayan pink salt
- Pinch of black pepper
- Pinch cayenne
- Chopped cilantro, garnish
Instructions
- In a medium pot, heat the oil over medium-high heat. Add the onions and garlic and cook, stirring, until soft, about 3 minutes. Next add the curry or turmeric powder, salt, and cayenne, stir, and cook until fragrant, about 30 seconds.
- Add the zucchini, reduce to medium heat, and cook, stirring occasionally, until soft, 5 to 6 minutes. Add the broth and bring to a boil. Reduce the heat and simmer until the zucchini is very tender, about 20 minutes.
- Remove from the heat. With a hand-held immersion blender, or in batches in a food processor, puree the soup. Be careful of splashes, the soup is hot!
- Return to medium heat and stir in the coconut milk. Simmer for a few more minutes.
- Taste and adjust seasonings to desired levels.
- Serve garnished with chopped cilantro.
Pro Tips: This soup is also wonderful cold. Refrigerate for 4-6 hours and serve. A spoonful of sour cream or a drizzle of olive oil are excellent additions!
For a complete meal in a bowl, add more veggies and some cooked chicken or other meat. Add a piece of crusty bread with butter and voila! Dinner is served!
