Today, we're sharing another intriguing superfood: Turmeric! Turmeric, also known as Indian yellow root, koenjit, and curcuma, all refer to the same rhizome. You can recognize turmeric by its vibrant orange/yellow color, and it's a relative of the ginger plant. In the Netherlands, we can buy turmeric fresh or in dried, powdered form. Perhaps you have a jar of turmeric among your spices and weren't yet aware of its health benefits!

The power of curcumin 

The primary active compound in turmeric is called curcumin. For thousands of years, this compound has been used in Ayurvedic medicine to combat infections, heal wounds, soothe the mind, and support overall bodily well-being.

Health benefits in the West 

In the West, numerous studies have also been conducted on curcumin, linking it to the prevention or even healing of various conditions. It can work as a pain reliever, improve mood, support healthy digestion aiding in weight loss, reduce irritable bowel conditions, benefit the liver, enhance the immune system, and possess antibacterial properties. Research has also shown that turmeric may improve the solubility of bile, potentially making it effective against gallstones (both preventively and curatively). Furthermore, turmeric offers protective effects on the cardiovascular system: it may lower cholesterol, improve blood circulation, thereby guarding against heart and vascular diseases.

Antioxidant and anti-inflammatory properties 

All these beneficial properties arise from the antioxidant and anti-inflammatory characteristics of curcumin. A deficiency in antioxidants is common in many people, and this can be a cause of various diseases. In our series of 'The Healthy Year,' several superfoods with high doses of antioxidants have been discussed, and turmeric certainly fits into this category!

Optimal absorption of turmeric

It's important to note that turmeric is not easily absorbed by the body. It is fat-soluble, so when combined with oil, your body can absorb it better. It's also known that the combination with black pepper enhances its absorbability. Research shows that turmeric has a synergistic effect with omega-3 fatty acids EPA and DHA, as well as with EGCG from green tea. This means that combining these substances results in an even more reinforced anti-inflammatory and antioxidative effect! So, for instance, eating fresh fish with turmeric creates a perfect combination :-)

Applications of turmeric

Wondering what is the best way to take turmeric? It's available fresh or in powdered form to add as a flavor enhancer to your dishes. Countless recipes can be found online to experiment with these spices in curries, soups, fish, or meat dishes. Fresh, you can also add some pieces to your ginger tea! The boiled water extracts the nutrients from the root. To ensure your body absorbs these nutrients well, it's good to add a little black pepper or some fat (like coconut milk). A well-known Ayurvedic drink from India is often consumed before bedtime: golden milk. This is made by adding a teaspoon of turmeric to heated (almond/coconut) milk along with some cinnamon, pepper, and cardamom.

Consider curcumin supplements 

If you truly want to harness the healing power of turmeric, it's advisable to consider an extract in supplement form. In supplements, the active compound curcumin is concentrated in higher doses. Like any medication, it's important not to take too much, and to check for contraindications if you're using certain medications.

Recipe: ginger turmeric tea

Here's a recipe for a delicious ginger turmeric tea: