Turmeric to calm inflammation
by KAT RIOS·
- 3min. Reading-
WHAT IS TURMERIC?
Turmeric is a root that resembles ginger, but with an orange color and a slightly bitter and spicy earthy flavor. It is native to southern India and Indonesia and is widely cultivated on the mainland and on the islands of the Indian Ocean.
BENEFITS OF TURMERIC
Turmeric has long been used in ancient India for its healing qualities, but it has become more widely known and appreciated for its antioxidant and anti-inflammatory properties. thanks to curcumin, the main polyphenol in turmeric
Numerous studies have shown that curcumin can help promote healthy cholesterol levels and reduce markers of aging and stress in various parts of the body. Another trial linked it to improved cognition, mood, and skin protection against aging.
TURMERIC POWDER VS. FRESH TURMERIC
You may be wondering if there are pros and cons between ground vs. fresh turmeric. You can use the two quite interchangeably, but fresh turmeric root is worth a try because the flavor is more complex compared to the ground version. Fresh turmeric is great for cooking, but ground turmeric is more easily incorporated into liquids.
TIPS FOR COOKING WITH TURMERIC
- Turmeric can potentially stain surfaces it comes into contact with, so give your cutting board or counter a quick wipe down, and wash your hands, too.
- Sprinkling a little turmeric into everyday recipes can make a world of difference. You can also use it in scrambled eggs, in roasted vegetables of all kinds or in soups.
- When cooking with fresh or ground turmeric, it is best combined with black pepper or a healthy fat. This combination will enhance its beneficial effects.
- You can also get your turmeric fix through supplements. If you do, you don't need to worry about the presence of black pepper, as long as the supplement contains curcumin in its extract form.
HOW MUCH TURMERIC IS TOO MUCH?
There are no official upper limits set for turmeric, but according to experts the recommended dose of curcumin is 1.4 mg per pound (3 mg/kg) of body weight per day. One teaspoon of ground turmeric contains 200 mg of curcumin.
But don't stress about the math because you probably won't overindulge in curcumin by using it as a spice in your foods.
Ready to incorporate turmeric into your meals? We leave you a super easy and delicious idea so you can start including it:
TROPICAL BOWL OF TURMERIC AND MANGO
Preparation time: 2 minutes
Turmeric is great to mix with ingredients like coconut milk, mango, or banana due to its spicy, earthy flavor. If you don't have coconut milk, swap for oat milk instead (but keep in mind that you won't get that signature tropical flavor). And if you are one of those who trains, you can also add protein powder and support your muscle recovery.
1 cup canned coconut milk or Almond Milk
1⁄2 cup frozen mango
1 teaspoon of honey
1⁄2 teaspoon ground ginger
1 1-inch piece of fresh turmeric, peeled (about 1 tablespoon or 1 teaspoon ground)
- Combine all ingredients in a high speed blender and blend until smooth. (Use a handful of ice if you're not using frozen mango.)
- Pour into a chilled glass (optional), decorate your bowl to make it irresistible, and enjoy immediately.
If you want to save or print this recipe to have it available at any time. you can download it here
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