Milly Gaines
Curcumin is a compound found in turmeric, a spice commonly used in Indian cooking. It is the active ingredient in turmeric and is known for its anti-inflammatory and antioxidant properties. Curcumin has been found to reduce inflammation in the body and protect against damage from environmental factors. To increase your intake of curcumin, you can add turmeric to your diet in various forms such as whole root, extract, tablets, capsules, drops, or tea. It can also be used as a spice in dishes like curries, soups, and golden milk. Additionally, combining turmeric with black pepper and healthy fats can increase the absorption of curcumin in the body. While curcumin supplements are available, it is recommended to consult a doctor before taking them as they may have side effects or interact with certain medications.
How to increase curcumin in your diet
| Characteristics | Values |
|---|---|
| Forms of turmeric | Whole root, extract, tablets, capsules, and drops |
| Turmeric as a spice | Can be added to soups, curries, tea, golden lattes, smoothies, rice, dips, spreads, tofu scrambles, non-dairy cheese, popcorn, bread, stir-fries, roasted vegetables, and nuts |
| Turmeric as a supplement | Can be taken as formulated curcumin products such as NovaSol, CurcuWIN, Meriva, and Theracurmin |
| Turmeric with black pepper | Can increase the bioavailability of curcumin by 2000% |
| Turmeric with fatty meals | Can increase the absorption of curcumin |
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What You'll Learn
Turmeric tea
To make turmeric tea, you can use fresh turmeric root, dried turmeric pieces, or turmeric powder. Here is a simple recipe:
- Boil 500ml of water.
- Add 2 tablespoons of chopped turmeric root or 2 teaspoons of turmeric powder.
- You can also add other ingredients such as ginger, orange zest, or a slice of lemon to enhance the flavour.
- Simmer for 5 minutes.
- Turn off the heat and steep for an additional 5 to 10 minutes.
- Strain the tea into a container and allow it to cool before drinking.
You can drink turmeric tea warm or cold, and you can add honey or agave syrup to sweeten it, if desired. It is generally safe to consume in moderation, but some people may experience an upset stomach, nausea, or diarrhoea. It is also possible to be allergic to turmeric, so it is important to be cautious when trying it for the first time.
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Golden milk
To make golden milk, simply heat up two cups of milk (dairy or plant-based) and add a teaspoon of turmeric, a pinch of ground black pepper, and a sweetener like honey or maple syrup. You can also add other spices such as cinnamon, ginger, or nutmeg to enhance the flavour and add extra health benefits. It is recommended to simmer the ingredients over medium heat for about 10 minutes to allow the flavours to meld.
The key ingredient in golden milk is turmeric, which contains the active compound curcumin. Curcumin gives turmeric its yellow colour and is known for its strong antioxidant and anti-inflammatory properties. It can help reduce inflammation, ease joint pain, and may even boost mood and reduce symptoms of depression. Curcumin has been used in Ayurvedic and Chinese medicine for centuries and is often taken as a supplement or used as a spice in various dishes.
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Smoothies
Tropical Smoothie
This smoothie includes pineapple, papaya, and coconut milk, along with black pepper for better curcumin absorption. The pineapple and papaya aid digestion due to their enzymes, so it is a good option to have after a meal.
Vitamin-rich Smoothie
This smoothie is rich in vitamin A, which is important for good vision, healthy skin, and a healthy immune system. It includes ingredients like mango, carrot, and apricot, along with coconut oil for better curcumin absorption.
Anti-inflammatory Smoothie
Chronic inflammation is linked to many diseases and can worsen their symptoms. This smoothie includes ingredients with anti-inflammatory properties, such as green tea, berries, and coconut oil, which also aids in curcumin absorption.
Turmeric Smoothie
A basic turmeric smoothie can be made by adding a teaspoon of turmeric to your favourite smoothie recipe. You can also add coconut water, honey, and various fruits like pineapple, blueberries, and mango.
It is important to note that curcumin is sensitive to heat, so it is best not to expose it to prolonged heat. Additionally, black pepper can enhance curcumin absorption by up to 2000%, so it is a great ingredient to add to your smoothies.
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Soups
Curcumin, the active ingredient in turmeric, is fat-soluble and has powerful anti-inflammatory properties. It is a common ingredient in Indian cooking, but it can be added to a variety of dishes, including soups. Here are some ideas for adding turmeric to your soup recipes to increase your curcumin intake:
Potato Soup, Carrot Soup, Butternut Squash Soup
Add a dash of turmeric to your favourite potato soup recipe for a warm, golden hue and a subtle hint of flavour. Butternut squash soup and carrot soup are also excellent bases for turmeric, and you can follow a similar recipe for all three. For a butternut squash soup, start by heating some clarified butter or ghee in a saucepan over medium heat. Add a coarsely chopped onion and sauté until translucent. Then, add pressed garlic, ground coriander, ground cumin, and ground turmeric, and stir-fry for a minute. Next, add the butternut squash, vegetable stock, and pepper, and cook until the squash is tender. Finally, blend the soup until smooth and return it to the saucepan. You can garnish it with fresh cilantro and a drizzle of almond milk or cream.
Chicken Soup
Turmeric can be added to a chicken soup to make it even more nutritious and flavourful. Try an Indian-inspired recipe by whisking together olive oil or melted coconut oil with cumin, ground ginger, turmeric, and black pepper. Toss cauliflower florets in this mixture, spread them on a baking sheet, and roast them in the oven until golden brown. Add the roasted cauliflower to your chicken soup for a boost of curcumin.
Golden Milk or Turmeric Latte
For a comforting drink, make a turmeric latte or golden milk by heating turmeric and other spices like cinnamon, black pepper, and ginger in milk. You can sweeten it with honey, maple syrup, or sugar. This beverage will not only increase your curcumin intake but also provide the health benefits of milk and spices.
Remember that black pepper contains Piperine, which boosts curcumin absorption by up to 2000%. Additionally, curcumin is fat-soluble, so combining turmeric with healthy fats like coconut milk, avocado oil, or butter can also enhance its absorption.
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Curries
Curcumin is the main active ingredient in turmeric, a spice that is native to Southeast Asia. It is perhaps most popular in India, where it is one of the main spices in curry powders. It has been reported to have many health benefits and has been used as a medicine for nearly 4,000 years. It is known to have anti-inflammatory and antioxidant properties.
Curry powder is a mix of spices and usually contains only a small amount of turmeric or curcumin. However, curries are a great way to increase your intake of curcumin. You can add turmeric powder to your curry, as well as black pepper, and a healthy fat like coconut milk or avocado oil. You can also add turmeric root to your curry for a more intense flavour.
Turmeric has a warm and bitter flavour and a striking yellow colour. It is often used in Asian food and is the main spice in curry. It is also used in mustard to give it a vibrant yellow colour. In addition to its culinary uses, turmeric has been used for its healing properties for thousands of years.
To increase your intake of curcumin through curries, you can experiment with different ingredients and spices. Try adding turmeric to your favourite curry recipe, or look for curry recipes that specifically use turmeric as a main ingredient. You can also try making a simple tea with turmeric and other spices, or a golden latte with heated milk, honey, and a sprinkle of black pepper. Remember that using black pepper with turmeric is important as it boosts curcumin absorption by up to 2,000%.
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Frequently asked questions
Curcumin is a compound found in turmeric, a common spice used in Indian cooking. It is the active ingredient in turmeric and is responsible for its yellow colour. Curcumin has antioxidant and anti-inflammatory properties and may offer several health benefits.
Curcumin has been linked to several potential health benefits due to its antioxidant and anti-inflammatory effects. Research suggests that curcumin may help manage osteoarthritis pain and reduce inflammation associated with chronic pain. It may also help protect against damage from environmental factors such as pollution and sun exposure.
There are several ways to increase curcumin in your diet:
- Use turmeric spice in your cooking, especially in dishes like curries, soups, and golden milk (turmeric latte).
- Add turmeric to tea, smoothies, or milk.
- Consume turmeric supplements, although these may not be as effective as incorporating the spice into your meals.
- Combine turmeric with black pepper to increase the absorption of curcumin.
While curcumin is generally safe, high doses or long-term use of turmeric supplements may cause nausea, diarrhoea, or stomach ulcers. It is important to consult your doctor before taking any supplements, especially if you have underlying health conditions or are taking medications.
