Food with turmeric in them. There are many foods with turmeric in them. Turmeric is one of the most beneficial spices that you can add to your diet. Let us take a look at some of the best food with turmeric in them. Everybody loves dessert, right? Well, maybe not everybody, but a lot of people do! So what better way to get more turmeric into the desserts themselves than to add it
directly into the dessert? I’m sure you’ve tried turmeric with some sort of food before, either adding it to your meal or on top of it. Maybe you didn’t even know it was there. Maybe you tried turmeric in milk and hated how bitter it was or as a garnish on a dish and were unimpressed by the taste. Find here a list of foods with turmeric in them. Wherever you are, on the go, or just need something
quick. Most of us want to take turmeric, but we don’t know how much to take. The truth is, it depends on a few factors. This quick guide will show you how much turmeric you should be taking every day. Turmeric is a spice that offers many health benefits and has been around for years. If you want to learn more, read this article and learn how turmeric can help prevent diseases and conditions.
Food With Turmeric In Them
Food with turmeric in them is a list of all the super yummy foods that contain any level of natural turmeric. Turmeric is a popular spice used by many cultures for thousands of years. It has recently been hailed as one of the healthiest foods in existence and has been receiving tons of attention from the media and health community alike! Turmeric has many health benefits. 90% of the population is deficient in Vitamin D. This can lead to many issues with the immune system, skin, eyes and heart. Wouldn’t you like to add some natural Turmeric spice to your recipes? I have experienced fantastic results and decided to share them with you:
Turmeric pairs well with a variety of foods including chicken, beef, tofu and vegetables.
Curcumin, the substance responsible for the golden color in turmeric, is known as an anti-inflammatory superstar.
Research over the years has found that curcumin can benefit inflammatory conditions, metabolic syndrome, arthritis, pain, anxiety and potentially more health conditions, per an October 2017 review in Foods. The potential health benefits of curcumin and turmeric seem to be endless, so it’s no wonder it’s a topic of ongoing research.
While much of the research on curcumin and health is early, turmeric has been used for centuries in Indian, Eastern Asian and Chinese medicine. In India, turmeric was historically used for disorders of the skin, upper respiratory tract, joints and digestive system, according to the National Center for Complementary and Integrative Health (NCCIH).
Turmeric vs. Curcumin
Turmeric is a plant in the ginger family whose rhizome (or underground stem) is used in a variety of dishes. Curcumin is a polyphenol that’s found in turmeric and is responsible for the variety of health benefits attributed to turmeric as well as the spice’s bright yellow color, per the Linus Pauling Institute at Oregon State University.
4 Foods High in Curcumin
Only a few foods contain turmeric naturally — curcumin is only found in plants specifically from the ginger family. Curcumin has a tell-tale yellow color, and the darker the shade, the more curcumin is in the plant.
1. Turmeric
Turmeric is the plant with the largest amount of curcumin. Curcumin is the main compound found in turmeric, but it also includes other curcuminoids that have their own unique properties, per the Linus Pauling Institute at Oregon State University.
The useful part of turmeric is its rhizome or stem. The stem can be eaten raw, grated or dried and crushed into a powder. Turmeric is often sold as a ground spice and also by the root in some grocery stores. Turmeric can also be used as a food dye and found in foods like mustard and butter to deepen the yellow color.
2. Mango Ginger
Other members of the ginger family contain curcuminoids, including curcumin, but in much smaller amounts than that found in turmeric.
Mango ginger is one plant that has been studied and found to contain curcumin, per a January 2021 review in Metabolites. This member of the ginger family is often pickled and used as preserves versus dried and ground as turmeric is.
3. Curry Powder
Curry powder is ubiquitous in the spice aisle, but did you know it’s actually a mixture of many spices? Curry powder can be made of different combinations of spices, but often includes cumin, ginger, black pepper and sometimes cinnamon.
4. Curry Dishes
Curries commonly use turmeric as part of curry powder, paste or on its own mixed with various other spices.
The issue with “curries” is that there is no defined type of food or ethnic origin, as the term originated from western cultures, not the cultures the food actually came from. In fact, many people from the countries where “curries” come from prefer to not use that word and to use the authentic names of the traditional dishes.
Most foods that traditionally use turmeric have a complex and warming flavor due to the spice mixtures used. Try one of these warming recipes with curry or a popular dish using curry powder:
- Chicken Tikka Masala
- Butter Chicken
- Japanese Beef Curry
- Red Lentil Coconut Soup
How to Use Turmeric
Turmeric can be grown in the backyard, purchased in the produce section or bought off the shelf as a powdered spice. Southeast Asian, Indian and Middle Eastern cuisines have famously included turmeric in dishes for centuries.
Try one of these easy ways to sneak more turmeric into your diet.
1. Add to Eggs
Give your breakfast a golden boost by whisking turmeric into your scrambled eggs before cooking them. Looking for a plant-based option? Add turmeric to your tofu scramble to give it an authentic golden yellow color.
2. Make Golden Milk
Mix up your evening tea routine with a cup of golden milk. Let the warming spices calm your body and mind with this Turmeric Latte recipe.
3. Sprinkle on Veggies
Sauteed or roasted, give your vegetables a little zest by sprinkling on some ground turmeric. You could also slice or grate the root and add that to your pan of vegetables to roast.
4. Add to a Smoothie
Sprinkle ground turmeric or grate the root into a smoothie for a refreshing way to eat turmeric. Try a Turmeric Citrus Sunshine Smoothie to sneak this anti-inflammatory spice into your diet.
How to Increase the Absorption of Curcumin
One of the downfalls of curcumin is our body’s limited ability to absorb and use it. To maximize the absorption of curcumin, try pairing turmeric with black pepper and a fat source.
Piperine, the active compound in black pepper, can increase the absorption of curcumin by up to 2,000 percent, per the October 2017 review in Foods.
Including food that contains fat, like avocado, nuts, cheese or oil can also help improve absorption as curcumin is a fat-soluble compound, per the University of Massachusetts Center for Applied Nutrition.
Tips for Buying and Preparing Turmeric
If you want to make sure you’re getting the most curcumin from your turmeric, follow these tips:
- Purchase fresh turmeric roots that are firm to touch. If not used right away, store them in the freezer and take some out as you need it.
- Store dried powdered turmeric in an airtight container out of sunlight. It should have a distinctive ginger-earthy scent. If there is little to no smell, the turmeric is old and should be replaced.
- There’s limited research and some controversy on whether or not heat destroys the curcumin in turmeric. For the biggest benefit, try adding near the end of cooking or keep boiling time to less than 10 minutes.
How Much Turmeric to Take?
Do you know how much turmeric to take? Turmeric is an amazing superfood supplement that has a wide variety of benefits. These include anti-inflammatory properties, liver support, brain health improvement, and more. However, it can be difficult to know how much turmeric you should take. This article will help clear up any confusion surrounding turmeric dosages as well as tell you the best products to buy.
Turmeric, a root plant similar to ginger, has been used in cooking and for medicinal use for thousands of years.
Turmeric, a root plant similar to ginger, has been used in cooking and for medicinal use for thousands of years. A 2017 review in the Journal of Traditional and Complimentary Medicine has shown that turmeric benefits are vast, due to its medicinal properties.
Compounds called curcuminoids, and particularly curcumin, are responsible for this. Curcumin has been proven to be anti-inflammatory; can help prevent liver damage; is an antioxidant, antiseptic, antimutagenic and antimicrobial; and helps stimulate the immune system.
Adding a turmeric supplement and spice to your diet can be a favorable action towards improving health. There are a variety of ways turmeric and curcumin can be added to your diet, with the recommended dosage depending on your age and health concerns. According to the National Center for Complementary and lntegrative Health, studies have found curcumin beneficial in controlling knee pain and reducing skin irritation.
Tip
The amount of turmeric you should take will depend on your reason for taking it. The National Library of Medicine’s Toxicology Data Network reports that doses of up to 8000mg per day can be taken with no expected adverse effects.
What is Turmeric Used For?
There are several types of turmeric supplements available. These include fresh, powdered dried root, standardized powder, turmeric drops and tincture forms. According to a review in Herbal Medicine: Biomolecular and Clinical Aspects, the reported consumption of turmeric for people in Asian countries is 200-1,000mg per day, with no reported side effects. The same review recommends taking 8 to 60g of the root three times per day for treating pain from arthritis, and 1.3 to 3g for indigestion.
An August 2016 meta analysis in the Journal of Medicinal Food shows that in the case of osteoarthritis, a dose of 1,000mg curcumin per day seems to be effective. In the case of dyslipidemia, a 2014 study published in Basic Clinical Pharmacology and Toxicology showed that serum LDL cholesterol levels were significantly reduced. The National Library of Medicine’s Toxicology Data Network reports that doses of up to 8,000mg per day can be taken with no expected adverse effects.
As for skin conditions such as psoriasis, eczema and pruritus, a 2016 review in Phytotherapy Research showed that both oral and topical application of turmeric benefits skin health. In fact, a double-blind, placebo-controlled study in the Journal of Nephrology on 100 patients with itchy skin showed that the group using turmeric saw benefits that the placebo group did not. A turmeric supplement of 500mg three times per day was recommended.
Are There Any Side Effects?
Turmeric is an effective supplement that is considered safe and non-toxic. In the studies above, only a very small number of participants complained of stomach upset. The National Center for Complementary and Integrative Health says that high or long-term use may cause gastrointestinal issues. If this occurs, discontinue use and be sure to speak to a physician.
According to MEDSAFE, turmeric is contraindicated with medicines that are antiplatelets, anticoagulants, non-steroidal anti-inflammatory drugs or selective serotonin reuptake inhibitors. It is also important to note that curcumin ingestion on its own is not very bioavailable, which means it is not readily absorbed and is quickly eliminated. However, a 2017 review in Foods has shown that taking a compound found in black pepper called piperine increases curcumin bioavailability by 2000 percent. Look for complexes containing piperine when choosing a turmeric supplement.
How to Use Fresh Turmeric Root Instead of Dried
Turmeric’s earthy aroma and flavor make it a delicious addition to many dishes.
Turmeric’s earthy aroma and flavor make it a delicious addition to many dishes. Turmeric is almost always sold with the dried spices at grocery stores, but some specialty markets carry the fresh root. Swapping fresh turmeric root for dried in recipes is possible.
According to Michigan State University, turmeric has multiple uses. It is used in food for to add both color and flavor. Fresh turmeric is grown throughout India and other areas in Asia, as well as Central America.
It is also used as a dye and as a component of some medicinal remedies. While typically consumed in powder form, fresh turmeric is a viable substitution.
Know the Health Benefits
Adding fresh turmeric to your foods has several health benefits. According to an article published in June 2018 by Journal of Pharmacognosy and Phytochemistry, turmeric is a strong antioxidant that also has anti-inflammatory, antibacterial, antifungal and cholesterol lowering effects.
According to the Linus Pauling Institute at Oregon State University, curcumin — the biologically active component of turmeric — has been shown to inhibit cancer cell growth in animal studies, but these findings have yet to be confirmed in human research studies.
According to the National Center for Complementary and Integrative Health, preliminary studies suggest turmeric might reduce skin irritation after radiation treatment, reduce pain from osteoarthritis and reduce risk of heart attacks in people after bypass surgery.
Using Fresh Turmeric
Fresh herbs and spices are almost always more desirable than their dried counterparts, and turmeric is no exception. Fresh turmeric is less bitter than dried turmeric. To successfully use fresh turmeric, wash the root of any dirt and scrub it well.
You don’t need to peel the turmeric, though some people prefer to. You can grate it with a microplane, ginger grater or the small side of a cheese grater. Turmeric can also be smashed with a garlic press or pestle and mortar.
Use Conversion Ratios
The general rule of thumb for converting dried herbs or spices to fresh in a recipe is 1-to-3, according to Colorado State University. Approximately 1 teaspoon of dried turmeric is equal to 3 teaspoons — 1 tablespoon — of fresh turmeric.
Store It Properly
Store fresh turmeric in the fridge, wrapped loosely so it doesn’t mold. You can also freeze turmeric. It will be mushy when it thaws out, but fine to add to your dish.
Freeze it in usable sizes — pieces that are 1 to 1.5 inches, as recommended by North Carolina State University, so you can defrost just the amount you will use at one time.
Follow These Precautions
Turmeric is bright yellowish-orange and will stain surfaces and fingers, especially in its fresh form. Wear gloves while grating it if you don’t want yellow fingertips.
While turmeric in food is considered safe, talk to your doctor before eating large doses or considering taking it as a supplement. According to the National Center for Complementary and Integrative Health, ingesting large amounts of turmeric, or using it for medicinal purposes long-term can lead to gastrointestinal problems.
How to use turmeric
You can take turmeric as a supplement or use it as a spice.
“Curcumin is more potent in a supplement because they’ve extracted it from the turmeric,” Hopsecger says. “If you are buying turmeric in the store, it does have some antioxidant properties. While using it as a spice may not have a significant impact, it is a great way to season food without salt.”
Not ready to commit to a supplement? While cooking with turmeric doesn’t give you as big of a health boost, you can still benefit by adding it to:
- Smoothies.
- Golden milk.
- Soups.
- Scrambled eggs.
- Muffins.
- Rice.
- Roasted veggies.
“It’s one of the main ingredients in a curry sauce — it’s potent, pungent, bitter and very earthy,” says Hopsecger. “I always think of that curry smell as being what turmeric tastes like. You can buy the spice ground these days from many supermarkets and spice stores, or you can buy the fresh root and store it in an airtight container in the refrigerator. You can then peel, and chop or grate to use in your recipes.”
Health Benefits of Turmeric
The health benefits of turmeric are often overlooked and I think it’s time we stop doing that. Turmeric has been used for thousands of years to cure pretty much everything under the sun thanks to its anti-inflammatory and probiotic properties. Turmeric is an excellent spice to add to your cooking, especially if you’re a fan of Indian cuisine but there are so many other ways you can incorporate this amazing ingredient into your diet.
Not familiar with turmeric? While you might not have a jar of the spice in your cupboard, it’s likely you are already acquainted. It’s what gives mustard and curry their vibrant coloring.
While a great addition to foods needing that golden hue, turmeric also has anti-inflammatory properties that benefit your health.
Registered dietitian Nicole Hopsecger, RD, discusses turmeric’s many benefits and shares advice on how to incorporate turmeric into your daily life.
What is turmeric?
Turmeric is a spice that comes from the root of the curcuma longa plant, which is a perennial in the ginger family. Its major active ingredient is curcumin. “Curcumin gives turmeric that yellowish color,” Hopsecger says. “But beware: It stains easily. Try not to get it on your clothing!”
Turmeric’s treasure lies in curcumin’s benefits. Curcumin has antioxidants and anti-inflammatory properties. Researchers are investigating whether it may help diseases in which inflammation plays a role — from arthritis to ulcerative colitis.
Turmeric health benefits
The spice, which is easy to add to smoothies and curries, shows promise when it comes to the following health benefits.
1. Lessens inflammation
For chronic conditions where inflammation starts to affect tissues in your body, taking turmeric may be beneficial.
In one study of patients with ulcerative colitis, those who took 2 grams of curcumin a day along with prescription medication were more likely to stay in remission than those who took the medicine alone.
“It won’t necessarily help during an active flare-up, but it may help prolong remission,” Hopsecger explains.
2. Improves memory
Another clinical trial showed that 90 milligrams of curcumin taken twice a day for 18 months helped improve memory performance in adults without dementia.
“Researchers thought that the reduction in brain inflammation and curcumin’s antioxidant properties led to less decline in neurocognition, which is the ability to think and reason,” Hopsecger says. “Curcumin may also have a role in preventing the development of Alzheimer’s disease — however, that’s an area where we need more research.”
3. Lessens pain
Turmeric has also deep roots in both Chinese traditional medicine and Ayurveda for treating arthritis. Research suggests that taking turmeric extract could potentially reduce pain from osteoarthritis, though further study is still needed.
“But I wouldn’t rely on a curcumin supplement alone,” Hopsecger notes. “Medical management should come first.”
4. Fights free radicals
Turmeric has antioxidant properties and one study shows that it may protect your body from free radicals by neutralizing them.
Another study suggests that turmeric’s antioxidant effects may also stimulate the action of other antioxidants.
5. Lowers risk of heart disease
With its ability to help reduce inflammation and oxidation, turmeric could lower the risk of heart disease.
Studies show that turmeric may help reverse the heart disease process. In healthy middle-aged and older adults who took curcumin supplements for 12 weeks, resistance artery endothelial production — which plays a significant role in high blood pressure — was increased.
Another study followed 121 people who had coronary artery bypass surgery. A few days before and after the surgery, the group that took 4 grams of curcumin a day saw a 65% decreased risk of having a heart attack in the hospital.
Turmeric also may be helpful when used along with medication for managing cholesterol levels. Research shows that curcumin is safe and may protect those at risk for heart disease by lowering certain levels of cholesterol, though more study is needed to look at how much and what type is effective.
6. Helps fight depression
If you have depression, the protein known as brain-derived neurotrophic factor (BDNF) is reduced and your hippocampus, which helps with learning and memory, starts to shrink. A study shows that curcumin can boost BDNF levels and may reverse changes.
Another study shows that curcumin was just as effective as fluoxetine (Prozac) in lessening symptoms of depression. Curcumin may also increase levels of serotonin and dopamine — which are chemicals in your brain that regulate mood and other body functions
7. Helps prevent cancer
Curcumin may affect cancer growth and development according to a few studies.
One study, which focused on colorectal cancer, saw a 40% reduction of the number of lesions in the colon in men.
Nutritional value
While doctors commonly recommend taking 500 milligrams twice daily with food, the dose that’s right for you depends on your overall health. More isn’t always better, so talk to your doctor.
“It’s safe to take up to 8 grams per day, but my recommendation would be somewhere on the lighter side: 500 to 1,000 milligrams a day for the general population,” says Hopsecger.
For optimal absorption, try taking with heart-healthy fats like oils, avocado, nuts and seeds, she adds.
While the risk of side effects is low and drug interactions are unlikely, stop taking turmeric if you notice ill effects. Turmeric may cause bloating, and there is a theoretical concern that it may interact with blood-clotting medications. Also avoid it if you have gallbladder disease.
Always talk to your doctor before starting a dietary supplement, since they could potentially interact with other medications you’re taking. Turmeric can help supplement your conventional care, but it’s not a substitute for medicine.