MY FAVORITE MEDICINAL SPICES: GARLIC AND TURMERIC
THESE TWO FLAVORFUL INGREDIENTS TURN DELICIOUS DISHES INTO MEDICAL MARVELS.
If some herb-phobic dictator ordered physicians to trim the list of medicinal spices they recommend to just two … well, I’d probably refuse and wind up in the gulag. But for less rebellious docs who value their freedom, I’d recommend they stick with two powerful healers: garlic and turmeric.
Both have widespread, nonspecific therapeutic actions, are inexpensive, with distinctive flavors that make them the favorite culinary spices in many cultures. Cooking, in fact, is the vehicle through which you should get regular, healthpromoting doses of both.
THE STINKING ROSE
The more familiar of the two is garlic ( Allium sativum L.). It’s a member of the same family that includes onions, chives, shallots and leeks. Easy to grow, it thrives in both warm and cool climates. Chopping or crushing a bulb to expose it to oxygen produces a compound, allicin, that’s thought to be responsible for many of garlic’s beneficial effects.
Known as “the poor man’s penicillin,” garlic has a long and illustrious history as a healing agent. Zoroastrian writings from the 6th century BCE attest to its therapeutic power, and both ancient Chinese and Indian medicine recommended it to help expel parasites and aid in breathing and digestion.
Recent research has shown that compounds in garlic appear to reduce the risk for cardiovascular disease, have anti-cancer and anti-microbial effects, and can lower high blood sugar.
Eating garlic may also reduce the frequency and number of colds. There’s even evidence that supports the topical use of garlic for fungal infections like ringworm and athlete’s foot.
One excellent use for garlic is to take two raw cloves at the first sign of a cold. Mash them to create more surface area than slicing and allow at least 10 minutes for the allicin to form. Mix the mashed garlic with some food to avoid mouth irritation, and swallow it down. You can also do this to boost immune function generally.
Garlic is quite safe, but large amounts can thin the blood. Those on blood-thinning medication such as Coumadin should consult with a physician to discover if, and how much, garlic is safe to consume.
LIVELY YELLOW
TAKE TWO RAW CLOVES AT THE FIRST SIGN OF A COLD.
Turmeric ( Curcuma longa) is the more “exotic” of these spices, but I’ve noticed it has gone more mainstream in many countries in the last 10 years. When I began speaking and writing about its virtues three decades ago, many Westerners had never heard of it. Today, virtually everyone knows turmeric as a healthful spice, and many natural food stores sell prepared drinks and foods that feature it.
Research has shown turmeric — and its major active constituent, curcumin — can alleviate inflammatory conditions, arthritis, anxiety and muscle soreness. Most of these benefits appear to stem from turmeric and curcumin’s anti-inflammatory effects. Because research has shown that depression often has an inflammatory component, I recommend experimenting with turmeric to address mood disorders as well.
But ingesting turmeric or curcumin alone probably is of little benefit, as these are poorly absorbed. Look for turmeric supplements that also contain piperine, a component of black pepper, which has been shown to increase bioavailability up to 2,000 percent. I also recommend turmeric over curcumin, as turmeric has other active compounds that are left behind when curcumin is extracted and purified.
When buying supplements, look for products standardized to 95 percent curcuminoids. Adults can take 400 to 600 mg of turmeric extract three times per day or as directed on the product label. For cooking, choose brightly colored and aromatic turmeric powder, or grate or chop peeled whole roots.
TWO GREAT TASTES
Finally, given that both garlic and turmeric have powerful therapeutic effects, it’s unsurprising that they form a potent healing duo when taken together. A study of 35 diabetes patients, randomized into two groups for 14 weeks, found that those who took capsules taking 200 mg turmeric and 200 mg garlic extract per day showed a significant decrease in blood glucose compared to those taking glibenclamide, a standard pharmaceutical drug used to treat diabetes.
The best way to get more of both spices into your life is to use them frequently in cooking. (For garlic, mash and let sit for 10 minutes before adding to a dish.) In my kitchen, virtually the only time I don’t use one or both of these delicious spices is in sweet dishes.
Soups, stews, marinades and brush-on sauces for grilled fish all profit from some turmeric or garlic. Be sure to add some black pepper to your dishes when cooking with turmeric to increase its absorption.
I wish you delicious, healthy adventures with these two delightful spices.