12. Curcumin has Anti-Aging Properties
It is a well-known fact that the aging process is exacerbated by inflammation in the body. If inflammation is reduced, then the aging process will slow down 49. That is why curcumin’s anti-inflammatory properties are used to decrease the speed of aging.
In addition, age-related diseases such as metabolic disorders, atherosclerosis, and Alzheimer’s are usually caused by oxidative stress and chronic inflammation. Curcumin’s antioxidant and anti-inflammatory properties work effectively at eliminating oxidative stress and inflammation and thereby stopping the development of these age-related diseases 49. For instance in the case of Alzheimer’s, curcumin supports the creation of new brain cells in adults as well as improve cognitive vitality in patients with the disease.
Bottom Line: Curcumin is an effective anti-aging agent and also helps prevent majority of the diseases associated with old age including Alzheimer’s and atherosclerosis.
13. Curcumin is an Effective Antidepressant
Millions of people including teenagers suffer from different forms of depression. Many of these people are on prescription medication to combat their depression. However, these medications have serious side-effects. Fortunately, curcumin, which is a naturally occurring compound, is able to treat depression and stress without the side effects posed by pharmaceutical drugs. Curcumin has been used for centuries in traditional Chinese medicine to manage stress and reduce depression and depression-related disorders in patients 50.
How does curcumin treat depression? Studies show that curcumin stimulates the production of new cells in the brain. Scientists have also shown that the compound helps improve mood, memory, and attention in individuals. Furthermore, the compound when combined with piperine enhances the effects of SNRI and SSRI antidepressants in animal models, and it is hypothesized that the same results can be replicated in human beings 50. Scientists now believe that curcumin is as effective as prozac in curing, and managing depression.
Bottom Line: Curcumin has numerous promising positive effects against depression and stress without the side effects presented by manufactured medicines. The natural compound can be one of the most effective ways ever discovered of battling the depression pandemic around the world.
14. Curcumin Prevents Toxicity
Metal toxicity is a significant health hazard to the population and it is important for scientists to find natural ways of preventing and managing metal toxicity. Curcumin, due to its anti-inflammatory properties, decreases inflammation in rats that suffer from copper overload. Studies have also shown that the turmeric compound reduces inflammation caused by aluminium overdose 51.
Other studies have shown that dietary intake of cucumin helps reduce mercury concentrations in tissues, protects DNA from damage due to high levels of arsenic, and increases antioxidant activities throughout the body 52.
Further studies on mercury toxicity have shown that curcumin is an effective pretreatment to mercury intoxication in the brain, the kidneys, and the liver 53. This is especially the case if it is ingested daily as part of a person’s dietary regimen.
Curcumin has also been effective in diminishing the neurotoxicity caused by fluoride poisoning. This is because of its antioxidant property 54. Curcumin has the ability of destroying the neurodegenerative effects that fluoride has on the human brain. It has also proved to be effective against selenium, and iron toxicity in the brain, the liver, and the kidneys.
Bottom Line: All the studies indicated above have proven that curcumin is an effective antioxidant that can guard against different types of metal toxicities that are currently plaguing the human population due to destructive environmental practices.
15. Curcumin can Help Lower Risk of Heart Disease
Heart disease continues to be the biggest cause of death across the world. Examples of heart diseases that cause the greatest mortality include obstructive lung disease, lower respiratory functions, stroke, and ischaemic heart disease. Scientists, while investigating the different properties of curcumin, found that the polyphenol can be an effective agent against disorders in the cardiovascular systems 55.
For instance, studies have shown that curcumin can prevent the cardiovascular complications that arise from diabetes and related concerns. Scientific experiments on animals have also demonstrated that the turmeric compound is effective in disrupting the development of cardiac hypertrophy (thickening of the heart muscles) as well as heart failure. Furthermore, curcumin helps in the prevention of ventricular arrhythmia as well as guarding the cardiovascular system from the effects of atherosclerosis 55.
In addition, curcumin has been shown to be highly effective against endothelial dysfunction. This type of dysfunction is a major contributor to the development of the heart disease 56. The dysfunction arises from the endothelium’s inability to regulate blood clotting, and blood pressure. Scientists found that curcumin improves endothelial function, and that it works as well as exercise in preventing heart disease that arises from endothelial dysfunction.
Bottom Line: Curcumin has been shown to be extremely beneficial in combatting heart disease. Its antiinflammatory and antioxidant properties are crucial in protecting the cardiovascular system from disease and damage. In addition, the turmeric compound has the ability of improving endothelial function, further lessening the risk of contracting heart disease.
Tasty and Healthy Turmeric Recipes
Now that you have learnt the benefits of curcumin, and by extension turmeric, it is time you learnt how to incorporate the compound into your diet. As mentioned before in this article, curcumin is poorly absorbed in the bloodstream. To enhance its absorption, ensure you include black pepper when you try out the recipes below.
Indian Mango Dal
This classic Indian dal contains lentils with a heavy dose of aromatics and spices, most important of which is turmeric. Yellow lentils and pieces of mango (either ripe or unripe) are cooked together and transformed into a soupy mixture. You can use ripe or unripe mango; a ripe mango easily breaks down during the cooking and makes the mixture sweeter while an unripe mango makes the soup possess a tart flavor and a definite shape. The following recipe is sufficient for six servings 57.
Ingredients
A cup of yellow lentils
½ teaspoon of turmeric (grounded)
1 teaspoon of salt
4 cups of water
½ teaspoon of cumin seeds
½ teaspoon ground coriander
¼ teaspoon of black pepper
¼ teaspoon cayenne pepper
1 tablespoon fresh ginger (minced)
4 cloves of minced garlic
1 tablespoon canola oil
2 mangoes (peeled and diced)
½ cup cilantro (fresh and chopped)
Preparation
The meal will take approximately 40 minutes to be ready.
Steps:
Wash the lentils thoroughly until the water runs clear. Put the clean lentils, ½ teaspoon of salt, 4 cups of water and the turmeric in a large saucepan. Let it boil and once it does, reduce the heat so that the mixture simmers. Cook and stir occasionally for the next 15 minutes.
While the lentils are cooking, place some oil in a large skillet or ceramic cookware and heat over medium heat. Add cumin seeds into the skillet and let them cook until their fragrance begins to emanate from the skillet. This should take about 30 seconds. Add the onion, and continue stirring until they are soft and brown, which will be in about four minutes. When the onions brown, add the garlic, the cayenne, coriander, ginger, black pepper, and the remaining ½ teaspoon of salt. Cook and stir the mixture for an additional minute.
Pour in the garlic mixture and the mangoes into the lentils. Let it simmer; cook and stir once in a while until the lentils begin to fall apart. This will take about an additional 10 to 15 minutes. Pour in the cilantro, stir for about 2 minutes and then remove from the heat.
It is advisable to serve the dal while hot. You can opt to serve the hot dal over rice or with some roasted chicken.
B. Fast and Easy Chicken Tikka Masala
Most people shy away from preparing Chicken Tikka Masala because they believe that the process is complex, and time-consuming. The following recipe cuts out some of the steps that make preparing this meal time consuming and complex. The recipe only involves one skillet, uses less cream, omits the butter, and adds the amount of vegetables used 58.
Ingredients
¼ teaspoon turmeric
4 teaspoons garam masala
½ teaspoon salt
½ cup all-purpose flour
6 cloves of minced garlic
1 large onion (sweet and diced)
4 teaspoons of canola oil
1 pound chicken tenders
1 28-ounce can of plum tomatoes
4 teaspoons of ginger (minced)
½ cup of cilantro (chopped)
Preparation
The meal will take about 40 minutes to prepare and be ready.
Steps:
Stir turmeric, salt, and masala in a small dish. Place the all-purpose flour in a shallow dish. Sprinkle ½ teaspoon of the spice mixture on the chicken and then dredge the piece of chicken in the flour. Be sure to save the remaining spice mixture and a tablespoon of the remaining flour for other sections of this recipe.
Place 2 teaspoons of the oil in a large skillet and place the skillet over medium heat. Cook the dredged chicken in the skillet until it is brown. It is recommended that you allow the chicken to sit for 1 to 2 minutes each side. Transfer the chicken to a shallow plate.
Heat the remaining 2 teaspoons of oil in the skillet over medium heat. Add the onion, garlic, and ginger, stir often until all the ingredients are brown. This should take approximately 5 to 7 minutes. Add the remainder of the spice mixture and cook while stirring, until the fragrance of the spices emerges. This should take between 30 seconds and one minute. Sprinkle the remaining flour over the mixture, stir until everything is coated. Add the plum tomatoes and their juice. Let it simmer, and break the tomatoes into pieces using a wooden spoon. Stir often, until the onion is tender and the mixture has thickened. The process should take approximately 3 to 5 minutes.
Pour in the cream as you stir. Add the chicken into the pan. Let the mixture simmer until the chicken is thoroughly cooked through. Garnish the meal with cilantro and stir for approximately 2 minutes. Remove the pan and proceed to serve over brown basmati rice.
C. Kerala Coconut Chicken Curry
This chicken curry is one of the most authentic and popular dishes to originate from the southern areas of India. This recipe, full of flavor and deliciousness, is bound to transport your taste buds to India. This recipe is meant to serve six people 59.
Ingredients
For the coconut spice paste:
1 teaspoon turmeric powder
4 red chilies
4 garlic cloves
6 big shallots (halved and peeled)
1 cinnamon stick
1 teaspoon cumin seeds
2 teaspoons of fennel seeds
2 teaspoons coriander seeds
3 green cardamom pods
¾ cup of grated and unsweetened coconut
1 teaspoon mustard seeds (brown/ black)
2 teaspoons peppercorns (black)
For the chicken curry:
2 2-pound boneless skinless chicken thighs, cut into small sizes
1 tablespoon vegetable or coconut oil
1 tablespoon vinegar
3 teaspoons salt
1 inch fresh ginger, minced and peeled
2 large tomatoes
2 large yellow onions
2 minced garlic cloves
1 tablespoon of turmeric
Preparation
For coconut spice paste:
Combine the shallots and red chillies, and roast them together in either an electric pressure cooker or a stovetop pressure cooker until black spots begin to develop. Remove the mix and place them in a bowl used in a food processor.
Add the coconut, garlic cloves, cinnamon stick, peppercorns, coriander seeds, mustard seeds, cumin seeds, and cardamom pods into the pressure cooker. Cook for approximately one minute and constantly stir until the coconut turns light brown. Add the turmeric and stir for a few more seconds and then transfer the coconut and spice mixture into the food processor bowl where the shallot and red chillies mixture is resting.
Blend the entire mixture until it becomes fairly consistent. You can add a few tablespoons of water so that it becomes a creamier paste. Remove and set aside.
For chicken curry:
Pour in some oil into the hot pressure cooker pot. Add sliced onions, garlic, and ginger. Saute the ingredients for 12 minutes or until the onions turn brown. Add the coconut spice paste and mix around in the pot for another minute. Pour in the sliced tomatoes, and allow the mixture to fry for five more minutes ensuring that the tomatoes have broken down. Next, stir in the vinegar, salt, and the pieces of chicken. Mix well.
Cover the cooker and lock the mixture in. Cook on High pressure for approximately 10 minutes and then allow the pressure to release naturally, which should take between 10-12 minutes. By this time, the chicken should be well-cooked, but if it is not as tender as you would like, then pressure cook for another 3-4 minutes.
This curry is best served with yogurt and basmati rice.
D. Salmon with Cucumber-Yogurt Sauce and Carrot Salad
The following recipe has four servings with an additional serving for lunch the next day 60.
Ingredients:
For the Cucumber-Yogurt Sauce
½ cup plain Greek yogurt
Freshly ground black pepper
1 grated garlic clove
1 tablespoon fresh lemon juice
1 tablespoon grated lemon zest
1 cucumber that is peeled and thinly sliced
Carrot Salad
½ teaspoon cumin seeds
Freshly ground black pepper
Fine sea salt
¼ teaspoon ground turmeric
1 tablespoon lemon juice
1 shredded large carrot
1 tablespoon olive oil
1 ½ tablespoons of cilantro
Salmon
1 ½ pounds of salmon cut into five fillets
Flaky Sea salt
1 tablespoon of neutral oil such as grapeseed or canola
Fine sea salt
Preparation
Cucumber-Yogurt Sauce: Combine the yogurt, lemon juice, lemon zest, and the garlic in a bowl. Fold in the cucumber and season with black pepper and the sea salt.
Carrot Salad : Roast cumin seeds in a dry skillet over medium heat for approximately one minute. Add the turmeric, and stir for 15-20 seconds until it becomes fragrant. Combine the toasted ingredients, cilantro, a tablespoon of lemon juice, carrot, and oil in a bowl. Toss the mixture and season with sea salt.
Salmon: Season the raw salmon with pepper and fine sea salt. Pour 1 tablespoon of neutral oil in an ovenproof skillet over medium heat. Cook the salmon undisturbed until the skin of the fish is crisp and brown. This should take 3 or 4 minutes. Gently turn the fillets and cook until the salmon looks opaque at the middle. Divide the fillets among the plates and serve with the carrot salad and cucumber-yogurt. Sprinkle flaky sea salt over the dish and serve.
E. Carrot, Turmeric and Ginger Smoothie
This nutritious and delicious drink recipe can make about two cups ideal for you and your partner or friend 61.
Ingredients :
1 navel orange without white pith or peel
Pinch of kosher salt
1 big carrot that is coarsely chopped
Pinch of cayenne pepper
½ cup of frozen mango pieces
1 ½ teaspoons of grated and peeled turmeric
⅔ cup coconut water
¾ teaspoon of peeled ginger
1 tablespoon shelled hemp seeds
Preparation
Set your blender to smoothie or ice crush, and then puree ginger, orange, turmeric, mango, cayenne, ½ cup ice, carrot, coconut water, and hemp seeds until it becomes a smooth mixture. Serve desired quantities in glasses.
