GOLDEN ROOT OF HEALTH – Unlocking the nutritional power of raw turmeric

Indians and Turmeric– their love affair is eternal. This love affair needs no introduction. Almost every Indian dish contains turmeric giving vibrant yellow tinge to the dullest dish. Moreover, it is used in a variety of health problems. It is famous as antioxidants, anti-viral, anti-bacterial, anti-fungal, anti-carcinogenic and anti-inflammatory.

TURMERIC is the dried rhizome powder of the Curcuma longa plant. It is composed of many phytochemicals. Turmeric contains variety of vitamins, minerals and bioactive compounds. It is high in vitamin C that increases immunity and makes skin healthy. Also, it provides iron, potassium, magnesium and manganese that supports oxygen transport, nerve function and bone health. It is also rich in fiber that aids digestion and helps in healthy gut.

COMPOSITION OF TURMERIC

Carbohydrates- 45.67 gm Vitamin B5(Pantothenic acid)- 0.13 mg Glucose – 0.49 gm Vitamin B6 – 0.13 mg Sucrose – 0.75 gm Vitamin B7 – 0.76 micro gm Protein – 7.66 gm Vitamin B9 – 13.86 micro gm Total fat – 5.03 gm Vitamin D2 – 18.67 micro gm Total fiber – 21.38 gm Vitamin K1 – 12.80 micro gm Energy – 1174 kj Vitamin E – 2.92 mg Vitamin B1(thiamine)- 0.86 mg Magnesium – 260 mg Vitamin B2(Riboflavin)- 0.01 mg Manganese – 8.09 mg Vitamin B3(Niacin) -1.55mg Phosphorus – 2.76 mg Potassium – 2374 mg Zinc – 2.64 mg Selenium – 6.41 mg Lutein – 99.8 micro gm Sodium – 24.41 mg Zeaxanthin – 3.56 micro gm B-Carotene – 55.20 micro gm Aluminium – 12.55 mg Total Carotenoids – 427 micro gm Calcium -122 mg Iron – 46.08 mg

MINOR COMPONENTS OF TURMERIC

Curcumin Dimethoxy- curcumin Bisdemethoxy curcumin More than 50 curcuminoids ( such as bisabocurcumin, curcumalongin, cyclocurcumin, terpecurcumin)

HISTORY

Medicinal herbs are the best sources for various medicines since ages. Due to their different therapeutic properties, medicinal herbs have been considered by many researchers worldwide. One of the most studied herbs in category of medicine is Turmeric. In Asia, it has been used as a natural remedy for a long period for the treatment of the stomach and liver problems. It entered Turkish cuisine in the 16th century and was used as a natural dye to give yellow color to the saffron rice desert. It was also used as a dyestuff for fabrics and yarns.

DISCOVERY OF CURCUMIN

Curcumin was first extracted from Turmeric in 1815. Its molecular formula was discovered in 1910. Molecular formula of curcumin is C21H20O6.

PROPERTIES OF CURCUMIN

Curcumin is hydrophobic inherently and does not dissolve in water. It is soluble in dimethyl sulfoxide, acetone, ethanol and oil. Turmeric contains about 3-8% curcumin depending upon growing season.

AMAZING BENEFITS OF RAW TURMERIC

A. BOOSTS DIGESTION

Raw turmeric helps in boosting digestion. Curcumin triggers bile production that improves digestion. It also facilitates smoother digestion through the tracts. It also helps relieve symptoms of bloating, gas and indigestion. Anti-inflammatory properties of turmeric can soothe the lining of digestive tract. Thus, it is beneficial for individuals suffering from IBS or acid reflux. It can reduce heartburn. According to experts, consumption of raw turmeric may also help treat stomach ulcers and irritation.

B. IMPROVES SKIN HEALTH

One of the most effective natural remedies for maintaining healthy and glowing skin is raw turmeric. According to experts, the antioxidants present in raw turmeric can help curb the free radical activity that helps in boosting skin health. Its antioxidant properties help protect the skin from damage caused by environmental pollutants and UV rays. Moreover, anti-inflammatory properties of turmeric reduce redness, acne and other skin irritations. Regular consumptions of raw turmeric can make your complexion clear. Healing of skin can be promoted by topical application of turmeric in face mask. Using Raw Haldi is one of the oldest and traditional ways to cure a variety of skin ailments. It also cures problems of skin due to air pollution.

C. POSSESS ANTI-INFLAMMATORY PROPERTIES

Raw turmeric possesses anti-inflammatory properties that helps relieving symptoms associated with both rheumatoid arthritis and osteoarthritis. It can reduce inflammation caused by eye infections. Curcumin, a bioactive substance in raw turmeric, can help fight inflammation though very high doses are required to produce results.

D. ANTISEPTIC PROPERTIES

Raw turmeric is perfect ointment to any kind of cuts or injuries. Therapeutic component of turmeric is curcumin that is anti-inflammatory, anti-bacterial and anti-viral that’s how it promotes healing. The curcumin present in raw turmeric is renowned for its excellent antiseptic properties.

E. PAIN REMOVAL

Raw turmeric is excellent pain reliever due to its anti-inflammatory properties. Take raw turmeric with hot milk and pain will recede almost immediately.

F. EXCELLENT BLOOD PURIFIER

Raw turmeric eliminate toxins from blood. It also regulates formation of blood clots.

G. BOOSTS IMMUNITY

Antibacterial, anti-viral and anti-fungal properties of turmeric helps the body to fight infections and illnesses. Regular consumption of raw turmeric can strengthen the immunity during cold and flu seasons. It enhances defense mechanism of body by stimulating the production of immune cells and reducing inflammation.

H. HELPS IN WEIGHT MANAGEMENT

Raw turmeric helps in regulation of metabolism and supports fat burning processes in the body. It also reduces inflammation and improve insulin sensitivity. It is very effective for preventing weight gain due to hormonal imbalances or metabolic disorders.

I. ENHANCES BRAIN FUNCTION

Raw turmeric is beneficial both for physical health as well as cognitive well being. In adulthood, brain neurons are capable of forming new connections. They can multiply and increase in number in certain areas of brain. A protein is produced in the brain, called BDNF (Brain Derived Neurotrophic Factor), that plays a role in memory and learning. It is found in areas of brain responsible for eating, drinking and body weight. Both animal and human studies have found that curcumin may increase the brain levels of BDNF, thus effective in delaying or even reversing many brain diseases and age related decrease in brain function. Curcumin also helps improve memory and attention. According to a research, a single dose of curcumin improves cognitive processes and performance on a measure of sustained attention and working memory. After 4 weeks of curcumin supplementation, attention and fatigue measures improved, that shows that, curcumin may positively affect cognition in healthy elderly populations.

J. NATURAL DETOXIFIER

Turmeric helps in the elimination of toxins from the body. It supports liver function by promoting the production of enzymes that break down and remove harmful substances. It prevents the build up of toxins that can lead to various chronic conditions.

K. TURMERIC CAN INCREASE THE ANTI-OXIDANT CAPACITY OF THE BODY

Ageing and many diseases are caused due to oxidative damage. It involves free radicals. Free radicals are highly reactive molecules with unpaired electrons. Free radicals tend to react with important organic substances, such as fatty acids, proteins or DNA. Curcumin is an excellent antioxidant that can neutralize free radicals due to its chemical structure. Curcumin may block the action of free radicals and may stimulate the action of other antioxidants. L. MAY LOWER THE RISK OF HEART DISAESE

Turmeric helps improve the function of endothelium or lining of your blood vessels. It also leads to improvements in heart health. It also reduces inflammation and oxidation that can play a role in heart disease.

M. MAY HELP PREVENT CANCER–

According to studies, turmeric can lead to death of cancerous cells, can reduce growth of new blood vessels in tumors and can reduce spread of cancer. According to a research, curcumin has potent anti-cancer impacts.

N. MAY BE USEFUL IN TREATING ALZHEIMER’S DISEASE

Turmeric can slow or even reverse the progression of Alzheimer’s disease. It can also help clear the build up of protein tangles called amyloid plaques that are caused by the disease. Turmeric is a very promising antioxidant for the treatment of Alzheimer’s disease.

DOSAGE

Adults can use turmeric as capsules, liquid essence and tinctures containing powder.

Daily dose of cut root of turmeric = 1.5-3 gm

Daily dose of dried powdered turmeric root = 1-3 gm

Daily dose of curcumin = 400-600 mg twice

Daily dose of liquid extract = 30-90 drops twice

The joint FAO/WHO Expert committee on Food Additives (JECFA) set the acceptable dietary intake of curcumin as 1.4 mg per pound (3 mg/kg of body weight per day)

STORAGE

Fresh turmeric can be stored in a cool, dry place for several weeks.

APPLICATIONS OF TURMERIC IN FOOD PROCESSING

Since the existence of humanity, food preservation is very necessary for the continuity of life. Colorants is one of the major food additives. The colorants are divided into two categories – Natural and Artificial according to way they are obtained. Natural colorants are obtained from microbial, vegetable, animal and mineral sources.

Curcumin is a powerful coloring agent widely used in the food industry. Its extraction is only done with aqueous solvent solution.

LIMITATIONS OF TURMERIC USAGE

Side effects observed are :-

1. Abdominal pain
2. Nausea
3. Constipation
4. Hot flushes
5. Can elevate blood alkaline phosphatase and lactate dehydrogenase
6. Mild digestive issues such as diarrhoea
7. Headache
8. Skin rashes
9. However, there is currently no evidence that lower amounts of curcumin can cause serious side effects in humans when taken over short periods.

DRUG INTERACTIONS

According to a research, turmeric may affect how our body processes certain medications including :- antibiotics anticoagulants antihistamines antidepressants cardiovascular drugs chemotherapeutic agents Though the evidence and research regarding drug interactions of curcumin is limited. Thus talk with healthcare professional before taking curcumin supplements.

HOW TO ENSURE QUALITY OF TURMERIC

Some turmeric powders can contain cheap fillers that are even not mentioned on the labels. It is very difficult to identify these adulterated powders without chemical analysis. So, choose turmeric powder certified by a reputable agency.

RECIPES OF TURMERIC

TURMERIC IMMUNITY SHOTS (S=2)

Ingredients:

1 inch pc. fresh turmeric root 1 inch pc. fresh ginger root 1 amla (fresh) 1-2 tsp honey (optional) a pinch of black pepper 1/2 cup water (or as needed) 10-12 mint leaves / coriander leaves/ kari patta

Procedure: 1. Wash turmeric root, ginger root, amla and green leaves thoroughly. 2. Chop turmeric, ginger, amla and green leaves into smaller pieces. 3. Place them into blender. Add water so that it can blend smoothly. 4. Add honey and a pinch of black pepper. 5. Stir well to combine all the ingredients. 6. You can consume it immediately or refrigerate it for later use

HALDI LADDOOS (S= 7 Mini portions)

Ingredients:

1/3 cup jaggery powder (shakkar) 2 tbsp dry ginger powder 1/2 tbsp turmeric powder 1/4 tsp black pepper powder 3-4 tbsp desi ghee 2 tbsp almonds powder 1 tbsp lightly roasted sesame seeds, white or black

Procedure:

1. Mix all the ingredients in a bowl except ghee.
2. Add melted ghee slowly to the dry mix.
3. Combine and make a dough . Roll it to make small balls. Ball should be of the size of a marble.
4. Store laddoos in an air tight container.

For individualized and customized diet plans,

Contact:

Neena’s Diet Clinic Dietician Neena Mscdfsm Course in low FODMAP diet for IBS from Monash University, Australia Certified Diabetes Educator Life member of IDA

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