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Writer's pictureRayki Goh, MSc

Turmeric & Anti-inflammation

turmeric

Dear food people,


In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week! 


Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.


Now, let’s get to it~


 

TURMERIC


Turmeric, a vibrant golden spice, has been revered for centuries, not just for its culinary uses, but also for its medicinal properties. Scientifically known as Curcuma longa, turmeric's potent health benefits are primarily attributed to its active compound, curcumin. Curcumin is the very substance responsible for turmeric’s characteristic yellow hue, but its value extends far beyond its visual appeal. Let's look further into why curcumin is so highly regarded in the world of health and wellness.


Curcumin has garnered attention for its remarkable anti-inflammatory properties. Inflammation is a natural process that helps the body fight off infections and repair tissue damage. However, when inflammation becomes chronic, it can contribute to the development of a host of diseases, including cardiovascular disease, cancer, and neurodegenerative disorders such as Alzheimer's disease. This is where curcumin steps in as a protective agent.


Curcumin exerts its anti-inflammatory effects by modulating various pathways within the body. One of the most notable pathways is the NF-kB pathway. NF-kB is a protein complex that plays a critical role in regulating the immune response to infection. When activated, it can lead to the production of pro-inflammatory molecules. Curcumin has been shown to inhibit the activation of NF-kB, thereby preventing the escalation of inflammation at a cellular level.


In addition to its anti-inflammatory properties, curcumin is a potent antioxidant. Antioxidants are crucial in neutralising free radicals—unstable molecules that can cause oxidative stress, leading to cellular damage and accelerating the ageing process. By scavenging these harmful free radicals, curcumin helps protect cells from damage and further curbs inflammation, making it a valuable ally in the fight against chronic diseases.


However, it's important to note that curcumin's bioavailability is relatively low. This means that when turmeric is consumed, only a small amount of curcumin is absorbed into the bloodstream. To maximise its health benefits, curcumin can be paired with black pepper, which contains piperine. Piperine significantly enhances curcumin's absorption, making it more effective.


So, next time you add a dash of turmeric to your cooking, remember that it's not just about the vibrant yellow hue. By incorporating turmeric into your dishes, you're not only enhancing the flavour but also tapping into its powerful anti-inflammatory and antioxidant properties, making each meal as beneficial to your health as it is delightful to your taste buds.



Here are Some Scientific Facts on Turmeric:

  1. Curcumin’s Anti-inflammatory Effects: Studies have demonstrated that curcumin can reduce inflammatory markers, such as CRP (C-reactive protein), by up to 30% in individuals with metabolic syndrome, highlighting its potent anti-inflammatory properties.

  2. Curcumin and Antioxidant Activity: Research indicates that curcumin enhances the activity of the body’s antioxidant enzymes, including superoxide dismutase (SOD) and catalase, by over 40%, thereby bolstering the body’s natural defence against oxidative stress.

  3. Bioavailability Enhancement with Piperine: When combined with piperine, a compound found in black pepper, curcumin’s absorption in the body can increase by 2,000%, significantly enhancing its effectiveness.

  4. Curcumin and Alzheimer’s Disease: Clinical trials suggest that curcumin may alleviate symptoms of Alzheimer’s disease by reducing amyloid plaque accumulation in the brain by up to 43%.

  5. Curcumin’s Role in Cancer Prevention: Curcumin has been found to inhibit the growth of new blood vessels in tumours (angiogenesis) by approximately 50%, which contributes to its potential in cancer prevention and treatment.



5 Popular Dishes You Can Prepare at Home:

  1. Turmeric Latte A warm, soothing drink made with milk, turmeric, and a dash of black pepper, perfect for a relaxing evening.

  2. Golden Vegetable Curry A rich, flavourful curry featuring a medley of vegetables cooked in a turmeric-infused coconut milk sauce.

  3. Turmeric Rice Fragrant basmati rice cooked with turmeric and spices, offering a delightful, golden hue and a subtle earthy flavour.

  4. Turmeric Roasted Cauliflower Cauliflower florets tossed in turmeric and spices, then roasted to perfection for a crispy, flavour-packed side dish.

  5. Turmeric Chicken Tender chicken pieces marinated in turmeric and spices, then grilled or baked for a delicious, aromatic main course.


 

The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.

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