Let’s Add Turmeric Into Your Diet

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Written by: Ofek Laks, Public Health Intern at Lake Country Medical Concierge

Want to add a little spice in your life? Try adding Turmeric into your diet! Not only is turmeric a great addition to your dishes, it has been found to have anti-inflammatory components which can lead to a reduction of conditions such as arthritis. 

 

What is Tumeric?

Turmeric is a common spice that is added to the more familiar spice known as “curry”. The spice comes from the root of the cucruma plant, similar to the ginger root, and the major ingredient is “curcumin”. Curcumin is what gives turmeric its yellow color, but beware it stains so be careful not to get it near white clothing! Turmeric and curry powder has been known to be added to common dishes from India and other parts of Asia, so we definitely recommend going out and trying some!

Turmeric Health Benefits

The biggest known benefit from the consumption of Turmeric is for the reduction of inflammatory diseases. Some common diseases turmeric has shown to relieve symptoms from are: rheumatoid arthritis, osteoarthritis, and inflammatory bowel disease. There have also been studies from WebMD that have mentioned how turmeric can protect against types of colitis, stomach ulcers, high cholesterol, and upset stomachs. This spice has also been found in studies that it can benefit memory health as well. A study reported by the Cleveland Clinic states that, “a group of 40 older adults with mild memory trouble, half took a curcumin (turmeric) supplement and half took a placebo for 18 months”(Cleveland 2022). The study reported that those who had been taking the supplements showed improvements with their memory, attention, and moods when the placebo showed no changes. This study was then further moved to help with Alzheimer’s studies, which is a common known memory loss condition. 

Turmeric and Heart Health

Here at Lake Country Medical Concierge, we want you to focus on your heart health as well, and studies have been conducted that show how turmeric can be helpful for yours! Turmeric has been found to boost blood flow and improve vessel function which can help decrease the risk of heart disease. Healthline reports that, “consuming curry powder may benefit heart health by reducing heart disease risk factors like high cholesterol and triglyceride levels and by improving blood flow”(Kubala 2020). Turmeric consumption can also lead to a decreased risk of having a heart attack due to its anti-inflammatory components.  

Turmeric Healthy Recipes

Not only is turmeric heart healthy, it is also delicious when adding it into your recipes! Below are some healthy recipes that we recommend at Lake Country Medical Concierge to try out with the wonderful turmeric spice!

Turmeric Roasted Cauliflower

Ingredients:

  • 3 Tbsp extra virgin olive oil 
  • 1 ½ tsp ground turmeric 
  • ½ tsp ground cumin 
  • ½ tsp salt 
  • ½ tsp ground pepper
  • 2 large garlic cloves, minded 
  • 1 large head cauliflower, florets
  • 1-2 tsp lemon juice

Directions:

  1. Preheat oven to 425 degrees F
  2. Mix oil and spices together in a bowl and add cauliflower, toss and coat then transfer to a baking sheet 
  3. Roasts for 15-25 mins until brown and tender
  4. Drizzle lemon juice and serve

 

Slow- Cooker Moroccan Lentil Soup

Ingredients:

  • 2 cups chopped onions 
  • 2 cups chopped carrots
  • 4 cloves garlic, minded 
  • 2 tsp extra virgin olive oil 
  • 1 tsp ground coriander 
  • 1 tsp ground turmeric 
  • ¼ tsp cinnamon
  • ¼ tsp ground pepper
  • 6 cups vegetable broth or reduced sodium chicken broth
  • 2 cups water 
  • 1 ¾ cups lentils 
  • 1 (28 oz) can diced tomatoes
  • 2 tbsp tomato paste
  • 4 cups chopped fresh spinach 
  • ½ cup chopped cilantro (optional)
  • 2 tbsp lemon juice

Directions:

  1. Combine onions, carrots, garlic, oil, cumin, coriander, turmeric, cinnamon, and pepper into a slow cooker. Add broth, water, cauliflower, lentils, tomatoes, and tomato paste and stir to combine until well combined
  2. Cover and cook 4-5 hours on high or 8-10 hours on low 
  3. During the last 30 mins stir in spinach. Just before serving add in cilantro and lemon juice

 

Information from:

https://www.eatingwell.com/recipes/21646/ingredients/herbs-spices/spices/turmeric/

https://www.webmd.com/diet/supplement-guide-turmeric

https://health.clevelandclinic.org/turmeric-health-benefits/

https://www.healthline.com/nutrition/curry-benefits#1.-Potent-anti-inflammatory-properties