Did you know that you can take advantage of the benefits of turmeric even every day? In a very simple way you can insert this precious food in your diet by adding it to your dishes and more. Let’s see how!
Turmeric is a spice with many beneficial properties: it is anti-tumor, antioxidant, and it has anti-inflammatory, anti-bacterial and antiviral properties. Along with ginger, it also provides an important detoxifying action, purifying the liver and releasing the organism from toxins. Turmeric is also an excellent ally for those who want to lose weight: it stimulates the metabolism and reduces the assimilation of sugars. The recommended daily dose for turmeric powder is about 3 grams per day, which is equivalent to a teaspoon. So why not consume it every day to take advantage of all its beneficial properties?
Given all the benefits of turmeric, we can introduce it in our diet in a very simple way, adding it to dishes but also using its precious oil. Here are the 5 ways to take turmeric every day.
Turmeric in smoothies
You can add turmeric to homemade smoothies: you can prepare a smoothie with a banana, an apple and a pineapple, then add a teaspoon of turmeric and a glass of milk. Drink it after leaving it in the refrigerator for 10 minutes. A turmeric smoothie can be preserved for a maximum of 1 day.
Turmeric herbal tea
The morning on an empty stomach or in the evening, before going to bed, are the best times to consume an excellent herbal tea and, if you use turmeric, can also become an excellent remedy in case of cough or cold as well as having beneficial effects on all the organism. To prepare a cup of herbal tea you will need 5 grams of fresh turmeric (rhizome) or 1 teaspoon of turmeric powder. If you use the rhizome boil it for 5 minutes with water, if you use the powder, add it later. Leave to infuse for 10 minutes and then pour it into the cup.
The curry is a mixture of spices typical of India and Pakistan useful to give an aromatic and particular flavor to our dishes. Turmeric is one of the main ingredients of the curry along with other spices, including: cumin seeds, ginger, cloves and coriander seeds. One of the best known and appreciated recipes is chicken curry, a very tasty recipe, excellent for an exotic dinner.
Turmeric based dishes
To fully enjoy all the aroma of this spice you can also prepare a risotto with turmeric, a simple and very tasty recipe. To prepare it you need: 400 grams of rice, 50 grams of spreadable cheese, 1 tablespoon of turmeric, 1 leek, 500 ml of vegetable broth, extra virgin olive oil, salt, pepper and parsley. Cut the leek and brown it in a bit of extra virgin olive oil, then add the rice and toast it. Then add the vegetable broth and cook for 15 minutes. Then add the turmeric and mix well, adding more broth if necessary. Finish with the addition of salt, pepper and spreadable cheese, mixing well. Add a little parsley before serving. As a variant you can also add vegetables to rice.
Turmeric oil
Oil is a food that we use every day to season our dishes, so when we can not use turmeric powder in the kitchen, we can take advantage of its benefits through oil. Preparing it is very simple, just add to 500 ml of extra virgin olive oil 3 teaspoons of turmeric powder, and let it macerate for a week stirring the jar once a day. When you reach the eighth day, pour it all into a dark bottle and do not move the turmeric deposited on the bottom. You can then use oil to season salads and to prepare your recipes.
As mentioned, food helps your body absorb turmeric. So the best time to take it is shortly before or after a meal or large snack. It's also a good idea to divide your daily turmeric dose into two doses and take them 8 to 12 hours apart. This will help increase absorption and keep turmeric levels steady in the body.
Turmeric in food is considered safe. However, taking large amounts of turmeric and curcumin in supplement form for long periods of time may cause stomach upset and, in extreme cases, ulcers. People who have gallstones or obstruction of the bile passages should talk to their doctor before taking turmeric.
Turmeric supplements can be taken at any time of day, but they're best taken at mealtime or with food to aid absorption. Turmeric is generally safe for most people when consumed in moderation, but certain populations should exercise caution.
Medications that can harm the liver (Hepatotoxic drugs) interacts with TURMERIC. Turmeric might harm the liver. Some medications can also harm the liver. Taking turmeric along with a medication that can harm the liver might increase the risk of liver damage.
Turmeric may reduce the fat deposit in the body. It could help reduce body fat and body weight as per animal studies. You can mix some turmeric in a glass of warm water and take it every morning to reduce belly fat.
One of the risks is that large doses can be bad for your kidneys. That's because too much curcumin can significantly increase the levels of urinary oxalate in your body, increasing the risk of kidney stone formation.
People who should not take turmeric include those with gallbladder problems, bleeding disorders, diabetes, gastroesophageal reflux disease (GERD), infertility, iron deficiency, liver disease, hormone-sensitive conditions, and arrhythmia. Pregnant women and those who are going to undergo surgery should not use turmeric.
Studies show that turmeric could be beneficial in doses ranging from 500–2,000 milligrams (mg) per day. However, the recommended dosage can vary depending on the specific condition you're trying to treat.
Raw turmeric boasts higher curcumin content and essential oils, reduces color contamination risks, and promotes better digestion and immunity compared to turmeric powder.
"I recommend choosing more of the powder or natural forms and also try to eat it with a meal to increase its absorption," says Guy. How much is safe to take each day you may ask? "Turmeric is considered to be safe at doses up to 8 grams per day," says Guy.
A pilot study also reported that turmeric alone might significantly drop the IBS symptoms by 60% (15). Among the studies on humans, only one study showed that turmeric is no more effective in improving predominant diarrhea IBS, which may be due to a minimal amount of turmeric (1/10 w/w) in the medication mixture (21).
High doses of turmeric could have a blood-thinning effect; if taken on top of prescribed anticoagulants, this could increase the risk of dangerous bleeding. People with liver or bile duct problems should not take turmeric supplements, as they can increase bile production. Cooking with turmeric shouldn't cause problems.
Turmeric is known to boost your digestion by increasing the production of bile in the gallbladder and other digestive enzymes. Turmeric helps with reducing the symptoms of bloating and boosting your metabolism. A robust metabolism system also helps with weight loss.
Turmeric is a plant and it's the roots of the plant that are used to make the spice that is used in cooking and herbal drinks. Curcumin is the naturally occurring compound within the plant's roots that give it it's bright yellow colour and is known as a carotenoid compound. It is also a very strong antioxidant.
Combining the spice with black pepper may help increase your body's ability to absorb turmeric's beneficial compounds. A substance in black pepper called piperine, when combined with curcumin, has been shown to increase bioavailability by 2000%.
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