Smart Spice: Turmeric
It may not share cinnamon’s universal applicability to consumables, but turmeric is another spice with some powerful culinary and medicinal qualities that deserves our attention. Turmeric, known officially as Curcuma longa and historically as Indian saffron, is a rhizome of the ginger family. Its horizontal root system is dug up, baked, and ground into a fine orange powder, which then goes into any number of Middle Eastern, South Asian, and Southeast Asian dishes. Pretty much every curry you come across anywhere, for example, includes a generous portion of turmeric. Common yellow mustard also includes turmeric, mostly as a food colorant.
Turmeric imparts a unique flavor: slightly bitter and a bit spicy, with a mustard-like scent. Upon tasting a dab of turmeric powder by itself for the first time, one is reminded of curries and other Asian stews. It’s a bit of an “Aha!” moment, in fact; you’re finally direct witness to the identity of that secretive flavor lurking within the explosiveness of the common Asian curry after all those years of take out and home cooking with anonymous curry powder mixes. Turmeric itself is actually fairly mild and unassuming, so using it as a solitary spice won’t turn every dish into a curry bonanza – in case you were worried.
Here are a few ways to experiment with the stuff in the kitchen:
- Turmeric pairs well with fish, often accompanied by little else than salt, pepper, and some lemon juice.
- For roasted chicken, I’ll sometimes rub the dry, raw bird with a turmeric-butter mixture before it enters the oven.
- You can turn that same turmeric butter into turmeric ghee – in Ayurvedic tradition, turmeric and ghee have a potent synergistic effect. Just mix softened butter with turmeric a couple hours before clarifying it.
- Add a few teaspoons to your chili for a curious subtlety that’ll make tasters scratch their chins and wonder aloud.
- The next time you roast a winter squash, sprinkle the finished flesh with turmeric, cinnamon, and butter.
- Simmer a teaspoon of turmeric and a teaspoon of cardamom in a cup of coconut milk for ten minutes. Remove, strain, and add a dash of cinnamon for a hearty, healthy drink.
- Roast fresh cauliflower dusted with turmeric, cumin, salt, and pepper and tossed in your cooking fat of choice.
- Try this Moroccan Chicken Casserole.
Years ago, I did a short piece of the anti-diabetic, anti-inflammatory effect of turmeric. Turmeric was shown to improve insulin sensitivity and blood glucose levels in rodent models. Mice given the supplement were less likely to develop type 2 diabetes, and they enjoyed greater body fat losses. Good, promising stuff all around. Plus, there’s plenty more:
Alzheimer’s/Dementia
- Curcumin supplementation has shown promise in treating and preventing Alzheimer’s disease: an overview.
- Sustained low doses of curcumin were actually more effective in reducing beta-amyloid plaques than higher doses.
- AD incidence is lower in regions with high levels of turmeric usage, like in India (compared to the United States) and in East Asia (compared to Europe).
Cancer
- The anti-cancer effects of curcumin: an overview.
- Curcumin induces breast cancer cell apopstosis.
- Unlike many other anticancer agents that suppress the host’s immune system, curcumin is actually immunorestorative.
- Disrupted cell growth is a large factor in cancer development, and curcumin has a regulatory effect on cell function.
- Large and small bowel cancer rates are relatively low in India, especially among rural folks (eating a more traditional diet, one assumes).
Miscellany
- Turmeric extract high in curcumin was able to halt the progression of rheumatoid arthritis in animal model; the higher the curcumin content, the greater the effect.
- Curcumin inhibits the type of inflammation associated with arthritis.
- Topical curcumin speeds up the healing of wounds.
- Curcumin can reduce muscle soreness and the resultant performance loss after exercise.
Most of the research on turmeric has revolved around curcumin, an active, antioxidant component of the spice. By weight, curcumin content of turmeric powder goes no higher than 3.14% – not a terribly large amount, considering the therapeutic curcumin dosages being studied. Doses of between 2-6g are typically used in curcumin research, and it’s basically impossible to eat enough turmeric to ingest that amount of curcumin. Say you wanted a daily intake of 3g of curcumin, obtained through turmeric powder. Assuming you go the strongest stuff, you’d have to take about 3 ounces (conversion reminder: 16 ounces is 1 pound is 454 grams) of turmeric powder on a daily basis. That’s a lot of spice powder. I don’t care how much you love Indian food – it’s not going to be easy. Luckily, curcumin is non-toxic, and doses of up to 12g daily have been safely used. Note, though, that curcumin is a potential anticoagulant, so anyone taking prescription anticoagulants should check with their physician before supplementing.
Despite the focus on extracted curcumin, the epidemiology of cancer in India and other turmeric-using countries suggest that low, regular doses are beneficial, especially in cancer prevention. I love the taste, myself, so I’ll continue to use it regardless. I think you should, too.
Got any great turmeric recipes? Any success stories after using it as a health supplement? Let us know in the comments!
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Posted By: Mark Sisson
I’m fine with a curry bonanza because I use curry on anything I can, including ham sandwiches.
Looks to me like some of this evidence is from prospective hypothesis generating studies as opposed to controlled clinical studies. Good Calories, Bad Calories has taught me to be very careful about those studies. They lead to clinical proof, but are not truly proof themselves.
I know Mark has said that most of his income is from supplements, and curcumin is an extracted supplement at the study doses, so is the Grok idea more that nature is a starting place (i.e. “people eat curry as is, maybe higher levels of some of the elements may provide extra benefits”, as opposed to “people have never eaten twinkies, so more twinkies must be the way to go”)?
Essentially, yes, John. Grok is a starting point: http://www.marksdailyapple.com/when-science-trumps-grok/
line chopped celery, onion,and lots of fresh garlic on the bottom of slowcooker. Get 6- 8 free range chicken breasts and rub very generous amounts of tumeric and curry and then add some sea salt. Cook all day on low and come home to an aroma that will please you and all your neighbors. Simple – very good over cauliflower rice.
If you can find fresh turmeric root, you can make a tea out of it (once you’ve grated it). Add a touch of dried reishi mushrooms and you’ve got a potent tonic.
Great post, Mark!
turmeric is an awesome anti inflammatory! i swear i am not trying to “sell” this but if you like nut butter this is delicious…it’s turmeric almond butter! http://spreadhealthfoods.foodzie.com/nutmeric-almond-turmeric-spread-1.html
When I’m making a batch of chicken broth I always add some, it gives it a nice golden color.
Turmeric is great with eggs also.
I put 1/8 tsp. of turmeric in my scrambled eggs every morning. If I don’t have eggs, I make sure to add it to my salad dressing that day.
I love this
“Turmeric pairs well with fish, often accompanied by little else than salt, pepper, and some lemon juice.”
and this:
“Simmer a teaspoon of turmeric and a teaspoon of cardamom in a cup of coconut milk for ten minutes. Remove, strain, and add a dash of cinnamon for a hearty, healthy drink.”
Ill be enjoying salmon on Thursday and just picked up 5 cans of coconut milk today and I also love salmon.
Thanks for the ideas Mark!
I like to make an inflamation-fighting (not to mention Primal) curried chicken salad with mayo, sour cream, cilantro, walnuts, ginger, curry powder, and turmeric. My physiatrist (who admittedly has a more enlightened view of things than most western-trained MDs) has me taking turmeric along with fish oil to treat my sports-related overuse injuries (tendonitis in both shoulders, a pulled Achilles, tennis elbow, etc). Don’t know if it was the supplementation, yoga stretching, or going Primal, but my joints are pain free for the first time in years!
Love the stuff. Use lots of it, but I’m out. Started using it to combat training based inflammation.
I’m going to have to try the Turmeric ghee. That was a new one for me
Never had tumeric lol. Will add to list. Great ideas here too. Thanks Mark for the post.
I love me some butternut squash soup during the autumn. I make it with coconut milk, turmeric, and cayenne pepper.
I’m been making a turmeric formula for my joints. What I do is take a very large root, juice it, add some lemon, honey and water. I take two tbs per day.
Try it!
Great post as usual!
I did a study a while ago about anti-inflammatory spices and here’s what I found on Nutrition Facts and Analysis (http://www.nutritiondata.com) for each spice and their respected inflammatory factors.
Ground Turmeric: 1 tsp – 451 (strongly anti-inflammatory)
Ground Ginger: 1 tsp – 482 (strongly anti-inflammatory)
Ground Cayenne Pepper: 1 tsp – 494 (strongly anti-inflammatory)
All great scores and I use all three of the above spices when I can. Hope this helps!
Indian Saffron? I’m confused. Then, what do you call that super expensive saffron painstakingly collected near the Himalayas?.
I would think calling turmeric by its common moniker is good enough.. There is so much confusion regarding spices and we don’t need to spread it more
Thanks for the post though! As always, interesting and packed with new information.
I love chilli and I’ll be adding some tumeric to my next batch. Thanks for the idea.
I’ve been generously sprinkling cumin on my egg dishes…!
one day a meatlessa0day and make leeumgs the main meata0for that meal. I have a delish recipe for a spinach lentil soup ( pictured above ) that is a favorite in my home. Be creative and come up with lentil dishes that your family will
Already had Tumeric today via the Chicken Curry recipe my wife made out of the new Primal Blueprint Recipe Book!
It is awesome!!!!
Here’s a nice way to enjoy both Turmeric and Ginger.
Take a piece each of fresh Ginger root and turmeric root. Scrape the skin lightly and then with a sharp knife cut both the roots into fine juliennes (little sticks just the size of regular matchsticks)
Put both together, or separately, in small glass jars. add a generous pinch of salt and cover them completely with sour lemon juice.
The ginger will turn pink on contact with the lemon, the turmeric bright orange.
Have a few of these as a condiment with almost any food that you may be having.
Enjoy!
In Ref to my previous post:
the ginger root and turmeric root in sour lemon juice, with store several weeks without spoiling a refrigerator.
It’s great that yougive Turmeric another mention Mark because it deserves it!
I have written about the health benefits of the super spice myself on my blog http://www.lmdfitness.com/nutrition/terrific-turmeric/
Thanks for the cooking suggestions in your post – very useful ideas!
Luke
Turmeric has some real great health benefits and i love to incorparate it into my cooking.
Also used in traditional chinese medicine too.
Thanks great post!
Richard
For those of you who want a non toxic kitchen, there is a great way to keep pests away without chemicals. In India I discovered that a line of turmeric around the entry point of bugs (especially ants), deterred them from coming inside. (Note, turmeric can stain, so be careful on light, porous surfaces).
Hi Mark –
I received my autographed copy of the Primal Cookbook yesterday, but there was no poster in the package. The packing slip listed one as having been included. I don’t need the poster, but just wanted to let you know they may not be making it into the packaging. Hopefully it was just mine.
We haven’t had any other reports of missing posters that I’m aware of. Please let me get one in the mail to you. Call 888-774-6259 and we’ll get one right out to you. My apologies for the trouble!
No trouble at all; I just wanted to let you know! I was so pleased to receive the autographed copy!
I’ve already started marking the pages for new recipes to try this wkend! Thanks
mark,
I received my Cookbook yesterday and much to my dismay, it wasn’t autographed.
(Super book, by the way.)
SuperMike
Just last night we made an awesome wild salmon dish using turmeric. Came from a local cookbook:
1. Sprinkle the following over the salmon before cooking:
Saffron
Turmeric
Garlic powder
salt
pepper
2. Pour some orange soda over each fillet.
3. Bake at 400 degrees for 14 minutes
I know the orange soda kind of kills the primal aspect, but the amount used is relatively little–no more than an ounce or two and most runs off the fish.
When I have a sore throat or see a cold coming, I drink a cup of warm milk with turmeric and ground black pepper steeped in it. It provides relief.
Stir a .5 tsp of turmeric and a .5 tsp of cayenne pepper into some cold cold tomato juice, squeeze in some fresh lemon! Yum!! That’ll wake you up!!
If you are feeling a cold/illness coming on, mash a clove of fresh garlic through a garlic press, and then stir it into the above mixture and enjoy! (You won’t get many kisses that day, unless you can talk your partner into some fresh garlic, too, but you’ll feel great!! 
Tumeric is also an excellent spice in a taco seasoning for some ground beef or carnitas. That and cumin is what makes up the most spice in my taco seasoning.
I have been taking Turmeric capsules (6) every day for the last 3 yrs. I fill my own gel caps with turmeric, so its very cost effective.
I was diagnosed with 2ndary Br Cancer 3 yrs ago (bone mets) and have not had a recurrence since I began taking turmeric regularly by capsule. My cancer is classed as ‘stable’. My bloods are in the normal range.
I have a friend who is doing exactly what you are doing with Turmeric except she is doing it to get rid of psoriasis.
It works for her.