Many
of us already know and love turmeric: the delicious yellow spice
best-known for its starring role in curries. Not only has it been
embraced by multiple Eastern traditions for its medicinal properties for
thousands of years, there is also a large body of research supporting
its many health benefits.
Now, researchers have found that turmeric may be even healthier than we thought. A study published in the Journal of Pharmacology has linked turmeric, aka Curcuma longa (curcumin), to improved memory, attention, and mood in older adults.
According to the study’s lead researcher, Andrew Scholey of Swinburne University of Technology in Melbourne, Australia:
“Curcumin has multiple physiological
effects. It’s known to reduce inflammation and improve blood flow. It
influences multiple processes that nudge brain function in a positive
direction.”
For their study, researchers focused
on 60 study participants between the ages of 60 and 85. The participants
were divided into two groups. The first group was given capsules
containing curcumin in a solid lipid formulation. The second group
received placebo capsules.
The study went on for four weeks, and
during and after this time period the participants were asked to
complete several cognitive tasks, which tested their memory, reaction
time, and simple math skills. The tests were all computerized.
Results of the study showed that the group that had taken the
curcumin capsules scored better on the cognitive tests. Additionally,
these participants reported lower stress levels at the end of the four
weeks, as well as a calmer and more content state of mind, and lower
levels of fatigue.
The study authors concluded:
“Working memory and mood (general
fatigue and change in state calmness, contentedness and fatigue induced
by psychological stress) were significantly better following chronic
treatment.”
While more research needs to be done,
with larger numbers of study participants, to further analyze
turmeric’s effects on memory, it certainly looks promising.
For this reason, and so many others,
it’s a great idea to get more turmeric into our meals! The following are
five ways to do just that!
Note: When consuming turmeric, you may want to combine it with a bit of black pepper. This combination may increase the bioavailability of curcumin in the body.
Enjoy a warm, savory curry
This is the most popular way to eat turmeric, and it’s popular for a
reason! To make your own homemade curry powder, simply combine one
tablespoon of ground turmeric, two tablespoons of ground coriander, two
tablespoons of ground cumin, half a teaspoon of ground mustard seeds,
half a teaspoon of ground ginger, and between one and two teaspoons of
ground black pepper (depending on how spicy you want your curry to be).
You can use this powder to spice your favorite savory stews and soups.
Make a delicious rub for meat or grilled veggies
Turmeric and black pepper are great
ingredients to use in meat and veggie rubs. You can use the above-listed
curry powder recipe, and rub this onto your meat and/or veggies along
with some Himalayan salt. Then, simply grill or sauté, and enjoy!
Put a new spin on salad dressing
When whipping up a homemade vinaigrette,
try adding half a teaspoon of turmeric, and half a teaspoon of black
pepper. Mix and match ingredients to find your perfect salad
accompaniment. You can also use fresh turmeric, if you wish.
Spice up your smoothies
Next time you make a smoothie, try
adding a half-inch piece of fresh turmeric, and a dash of ground black
pepper. It’ll give your smoothie a great flavor, and you’ll reap the
health benefits, to boot. If you don’t have fresh turmeric, the ground
version will work just fine.
Revolutionize a rice pudding
For dessert, why not make a delicious
pudding with organic rice, coconut milk, raw honey, and a bit of
turmeric and black pepper? It’s an awesome way to end a meal!
What are your favorite turmeric recipes? Please let us know!
—Tanya Rakhmilevich
