The Golden Spice for Your Fitness

The Golden Spice for your Fitness

Introduction

The golden spice is turmeric. What is turmeric? Turmeric is a spice obtained from the root of the Curcuma longa plant, a perennial of the ginger family. Its major active component is curcumin. "Curcumin gives turmeric that yellowish color." "But be careful; it will stain quickly." Please be careful; it can spot your clothes too!

The treasure of turmeric lies in the benefits of curcumin. You may not have a jar of spices in your cupboard, but you probably already know that. gives bright colors to mustards and curries. Turmeric is great to add to foods that need a golden hue, but it also has anti-inflammatory properties that are beneficial for your health. Dietitians explain the many benefits of turmeric and offer advice on how to incorporate it into your daily routine.

Curcumin has antioxidant and anti-inflammatory properties. Researchers are studying whether it can help diseases involving inflammation, from arthritis to ulcerative colitis.

Health benefits of turmeric

An easy addition to smoothies and curries, this spice can provide health benefits such as relieving inflammation.

For chronic diseases where inflammation begins to affect tissues in the body, consuming turmeric can help. A study of patients with ulcerative colitis found that those who took 2 grams of curcumin daily along with prescription drugs were more likely to remain in remission than those who took the drug alone. "It may not necessarily help during an active flare-up, but it may help prolong remission," she explained.

Improve memory

Another clinical study showed that taking 90 milligrams of curcumin twice daily for 18 months improved memory in adults without dementia. Researchers hypothesized that the reduction in brain inflammation and curcumin's antioxidant effects might have mitigated the decline in neurocognition, which is the ability to think and reason. "Curcumin may also play a role in preventing the development of Alzheimer's disease, but this is an area that needs further research."

Relieve pain

Turmeric has deep roots in both traditional Chinese medicine and Ayurveda when it comes to treating arthritis. Studies suggest that taking turmeric extract may help reduce osteoarthritis pain, but more research is needed.

"But we wouldn't rely solely on curcumin supplements," point out dietitians. "Medical management comes first."

Fight free radicals.

Turmeric has antioxidant properties, and one study shows that turmeric can protect the body from free radicals by neutralizing them. In another study, it was revealed that the antioxidants in turmeric can stimulate the effects of other antioxidants.

Reduces the risk of heart disease.

Turmeric's ability to reduce inflammation and oxidation may lower the risk of heart disease. Studies have shown that turmeric may help reverse the development of heart disease. Curcumin supplementation for 12 weeks increased the production of resistant arterial endothelium, which plays an important role in hypertension, in healthy middle-aged and elderly people. Another study looked at 121 people who underwent coronary artery bypass graft surgery. Those who took 4 grams of curcumin a day a few days before and the day after surgery had a 65% lower risk of having a heart attack in the hospital. Turmeric may also help when combined with drugs that control cholesterol levels. Studies have shown that curcumin lowers certain cholesterol levels, thereby protecting people at risk of heart disease. However, more research is needed to know what amounts are effective.

Help fight depression.

When you suffer from depression, a protein known as brain-derived neurotropic factor (BDNF) decreases, and the hippocampus, which aids learning and memory, begins to shrink. Studies show that curcumin can increase BDNF levels and reverse the changes. Another study showed that curcumin was as effective as fluoxetine in reducing symptoms of depression. Curcumin can increase the levels of dopamine and serotonin, chemicals in the brain that regulate mood and other bodily functions.

Helps prevent cancer

Curcumin may affect cancer growth and development, according to some studies. A study focused on colorectal cancer found a 40% reduction in colon lesions in men.

Nutritional value

The doctor generally recommends that he take 500 milligrams twice a day with his meals, but the right dose for you will depend on your overall health. More is not always better, so talk to your doctor. "Up to 8 grams per day is safe, but my recommendation is a bit lighter, 500 to 1,000 milligrams per day for the general population," she says. "For optimal absorption, try heart-healthy fats such as oils, avocados, nuts, and seeds," she adds. The risk of side effects is low, and the potential for drug interactions is low, but turmeric consumption should be discontinued if side effects occur. There are theoretical concerns that turmeric may cause gas and may interact with anti-blood medications. Also, avoid if you have gallbladder disease. Always consult your doctor before starting any dietary supplement, as it may interact with other medications you are taking. Turmeric complements conventional care but is not a substitute for medication. "Nutritional supplements are not a substitute for medications or a balanced diet," warns a dietitian. "If you have a poor diet, taking curcumin supplements may not be as effective."

How to use turmeric

Turmeric can be taken as a supplement or used as a spice. "Curcumin comes from turmeric, so it's more effective when taken in supplement form." "When you buy turmeric in the store, it has some antioxidant properties." "Using it as a seasoning doesn't do much, but it's a great way to flavor your food without adding salt."

Not ready to take a supplement? Cooking with turmeric doesn't offer many health benefits, but adding turmeric to:

• Smoothies. • Golden Milk. • Soup. • Egg. • Muffins. • Rice. • Roasted vegetables. "It's one of the main ingredients in curry sauce. It's thick, hot, bitter, and very earthy. "I always imagine the smell of curry to be similar to the taste of turmeric. These days, you can buy powdered spice at many supermarkets and spice stores, or buy fresh roots and store turmeric. “Airtight container in the refrigerator. “It can then be peeled and chopped or grated and used in recipes."

Recipe: Almond Gold Milk with Apricots and Cinnamon

You’ll enjoy this delicious blend of unexpected flavors. This recipe from Wellness by a Chef offers a unique, creamy blend of flavors. Once you try this anti-inflammatory, you'll want to taste it again and again.

Ingredients

• 4 cups almond milk (unsweetened)

• 1 teaspoon coarsely chopped fresh ginger

• 1/2 teaspoon turmeric

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon coarsely ground black pepper

• 8 apricots (dried)

Direction

Put all the ingredients into a pot. bring to a boil. 2. Boil until reduced to 3 cups (about 12 minutes).

3. Pour into a blender. Mix it thoroughly.

Nutritional information (per serving)

Makes 6 servings

1 serving = 1/2 cup

Calories: 50

Saturated fat: 0 g

Cholesterol: 0mg

Sodium: 127mg

Carbs: 7.35g

Dietary fiber: 1.4 g

Sugar: 4g

Protein: 0.91g

Recipe: Sweet and Spicy Soup

These flavors will wow you.

The unpredicted mixture of ingredients makes this soup sweet, savory, and memorable. It can be served over whole-grain quinoa or with baby greens such as arugula.

Ingredients

Soak half a 20-ounce can of unsweetened pineapple rings in pineapple juice (not syrup) and cut each ring into eight equal pieces.

1/4 cup raisins

3 sweet potatoes, cut into large cubes

1 can (15 oz) chickpeas, drained and rinsed

1 block, 14 ounces of diced thick, firm tofu

2 stalks of celery (cut into 1.5-cm pieces)

1 medium onion (chopped)

1/2 cup tomato sauce

2 garlic cloves (chopped)

1/8 teaspoon nutmeg

1/8 teaspoon cloves

1/4 teaspoon cinnamon

1/4 teaspoon black pepper

1 bay leaf

1/4 teaspoon turmeric

1/4 teaspoon paprika powder, shaken

4 cups low-sodium chicken broth

1/4 cup extra virgin olive oil

Procedure

Sauté the onions in a large pan with 1/4 cup extra virgin olive oil. 2. Add pineapple, raisins, sweet potatoes, chickpeas, tofu, celery, and tomato sauce to the same pan as the onions. 3. Add nutmeg, cloves, cinnamon, black pepper, bay leaves, turmeric, paprika, and 2 cloves of crushed garlic. 4. Cover ingredients with 4 cups low-sodium chicken broth and 4 cups water, or until ingredients are completely submerged. 5. Bring to a boil, then reduce heat and simmer for 1 hour or until potatoes are tender and pierced with a fork. Put out the bay leaves before consuming.

Nutrition information

You can make four servings.

Each serving contains:

Calories 530 (3 1/4 cups)

Total fat: 20 g

Saturated fat: 2.5 g

Trans fatty acids: 0 g

Egg white 20g

Total Carbs: 66g

Fiber 11g

Sugar 24g

Cholesterol 0mg

Sodium 330mg

Recipe: One-Yolk Vegetable Frittata

Filled with veggie goodness

This frittata is full of flavor and nutrition but low in calories. An unforgettable dish with herbs and different vegetables

Ingredients

8 egg whites, 1 egg yolk

1 tablespoon of canola oil

1/2 cup shiitake, shredded

1/2 cup sweet onions, finely diced

1/2 cup red bell pepper, finely diced

1/2 cup zucchini, finely diced

1 teaspoon of turmeric

Salt and pepper to taste

Fresh spinach leaves, 1/2 cup de-stemmed

1 whole-grain tortilla

4. Directions

Put 8 egg whites and 1 egg yolk in a bowl and mix until fluffy. 6. Add 1 tablespoon of canola oil to a 10-inch nonstick skillet and heat the skillet. When the pan is hot, add the shiitake mushrooms and stir constantly until the mushrooms begin to brown. Then add the onions, bell peppers, and zucchini, season with salt and pepper, and stir frequently. 7. Once the ingredients are mixed and coated with oil, add the turmeric and fry until the vegetables are soft. Add fresh spinach and simmer until wilted. Spread the beaten egg evenly around the vegetables and gently fold the sides in from the edge of the pan, where the egg will begin to cook. At this time, tilt the skillet toward the crease to allow the loose, undercooked egg to fill the area and cook. If you do this continuously around the skillet, the eggs will cook quickly, and you can start preparing the frittata. 8. At this point, cover the skillet with a plate of the same size to finish cooking the top of the eggs. Place the frittata on a plate and slide it back into the skillet to finish cooking the eggs.

5. Nutrition information

Each serving contains:

Calories: 210

Saturated fat: 2 g

Sugar 5g

Sodium: 220mg

Total dietary fiber: 2g

Protein: 17g

Carbs: 10g

Cholesterol: 135mg

FAQs

Q: What's turmeric?

A: Turmeric is a spice acquired from the foundation of Curcuma longa, a plant within the Zingiberaceae family. It has a shiny yellow shade and is frequently used in cooking.

Q: What's curcumin?

Curcumin is the main active component in turmeric. It is responsible for the yellow coloration of the spice and has antioxidant properties.

Q: What are the fitness benefits of turmeric?

A: Turmeric has been shown to lessen irritation, enhance reminiscence, relieve aches, combat free radicals, reduce the threat of heart disease, and improve depression and cancer. It has numerous fitness blessings, including preventing the growth and development of

Q: Can turmeric reduce inflammation?

Yes, curcumin, the energetic factor in turmeric, has properties and has been studied for its capacity to treat and prevent inflammatory conditions, which include arthritis and ulcerative colitis.

Q: How does turmeric improve reminiscence?

Studies show that curcumin can increase levels of a protein called brain-derived neurotropic factor (BDNF), which aids in gaining knowledge and reminiscence. It additionally reduces infection inside the brain and contributes to advanced neurocognition.

Q: Does turmeric relieve pain?

A: Turmeric, particularly its curcumin content material, has long been used in conventional remedies to deal with arthritis-related pain. A few studies endorse the idea that turmeric extract can also help lessen osteoarthritis pain, but greater studies are needed.

Q: Does turmeric have antioxidant properties?

Yes, turmeric has antioxidant properties and helps defend the body from harmful free radicals. It could also increase the effectiveness of different antioxidants in the frame.

Q: How can turmeric reduce the danger of heart disease?

A: Turmeric's capacity to reduce irritation and oxidation inside the body may also reduce the threat of coronary heart disease. Studies have proven that it reverses the improvement of heart sickness and improves arterial endothelium, which plays an important role in regulating blood strain.

Q: Does turmeric help with melancholy?

Some studies recommend that curcumin may additionally boost levels of neurotransmitters consisting of dopamine and serotonin, which adjust mood. It’s far predicted to lessen signs of despair and the growth stages of neurotropic elements (BDNF) inside the mind.

Q: How can turmeric be incorporated into your day-to-day existence?

A: Turmeric may be used as a spice in many recipes consisting of smoothies, golden milk, soups, eggs, truffles, rice, and roasted vegetables. Its dietary supplement is likewise to be had.

Q: Are there any side effects or precautions related to turmeric?

A: Turmeric is commonly safe to consume, but some human beings may additionally experience side effects, including bloating. It ought to be avoided with the aid of humans with gallbladder disorders due to the fact that it is able to engage with certain pills, particularly those used to stop bleeding. It is recommended to consult a doctor before starting to take dietary supplements.

Disclaimer: The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.