The wonders of turmeric

Take a moment to appreciate the medicinal properties of this store cupboard staple

IT’S said to be good for so many things that this humble spice has recently been called the most effective nutritional supplement in existence. So what’s the fuss about turmeric? We break it down for you.

WHAT IS IT? Turmeric spice is the dried and ground root of a plant belonging to the ginger family. It looks similar to ginger except for its yellow-orange colour.

It’s been used in India for millennia as both a culinary spice (it gives curry its yellow colour) and a medicinal herb.

THE GOOD STUFF Curcuminoids are the beneficial compounds in turmeric – the most important of these is curcumin, the main active ingredient that gives turmeric its antiinflammatory and antioxidant effects.

But you need quite a lot of turmeric to get a good amount as the curcumin content is fairly low – about 3% by weight. Most studies done on the spice use curcumin in doses exceeding 1g a day, which wouldn’t be easy to get from food.

Using the spice in your food is good for you, but to get the full benefits mentioned in the studies you’d need to take curcumin in supplement form.

It’s available from pharmacies and health food stores.

EAT IT WITH PEPPER Curcumin is poorly absorbed into the bloodstream but researchers found eating it with black pepper helps. Pepper contains piperine, which boosts the absorption of curcumin by 2 000%.

Curcumin is a fat-soluble compound, so it’s absorbed better if eaten with fat.

IT CUTS DEMENTIA RISK A recent study found subjects given curcumin showed significant memory improvement. The 18-month study looked at participants aged between 50 and 90 with no signs of dementia.

Scans showed subjects given curcumin had decreased tau and amyloid proteins in the brain. Both are linked to dementia.

IT FIGHTS CANCER Studies show that curcumin can reduce the growth of new blood vessels in tumours, reducing the spread of cancer.

There’s evidence it may help to prevent cancer in the first place, particularly of the digestive system. In one study of 44 men with lesions in the colon that could turn cancerous, a dose of 4g of curcumin daily for 30 days reduced the lesions by 40%.

IT HELPS FOR DEPRESSION Curcumin has been effective in the treatment of depression.

A small study split subjects into three groups. One took the antidepressant Prozac, another took a gram of curcumin and the third took both. The curcumin proved as effective as Prozac. The group that took both fared best.

SPICE UP YOUR LIFE Turmeric goes well with eggs, so add it to scrambled eggs and omelettes. You can also make turmeric tea or sprinkle it into a smoothie. Add half a teaspoon to soups and casseroles or make spicy rice – dice and fry an onion and two bell peppers, add a teaspoon each of turmeric and cumin and two cups of cooked rice.

A WORD OF WARNING Too much curcumin can upset your stomach. It also thins the blood, so those on blood-thinning meds should avoid it.

It’s also not recommended for pregnant women.