Why you need turmeric in your diet.
Far from being just an ingredient in your curry, the spice turmeric has been shown to have many health benefits – including natural anti-inflammatory and pain-reducing activity. The root of turmeric is used widely to make medicine. It contains a yellow-colored chemical called curcumin. Curcumin is the source of the health benefits found in turmeric.
What can turmeric do to help?
Both curcumin (a specific extract) and other compounds in turmeric have shown effective anti-inflammatory and pain-relieving activity.
Joint pain is one of the specific types of pain that has been found to benefit.
Importantly for athletes, turmeric may also help reduce delayed-onset muscle soreness (DOMS). A study on 17 men found that those taking curcumin for five days had ‘moderate’ to ‘large’ reductions in pain after intensive exercise, with the researchers concluding that ‘oral curcumin likely reduces pain associated with DOMS’.
Pain and strain
In essence, anyone who participates in an activity where pain, excessive strain on the joints, or injury can occur. Most obvious are impact sports such as tennis, running or football, but also any activity where there is repetitive use of a limb or joint, such as golf– and most other sports. Because turmeric may also reduce DOMS, it could help anyone doing high-intensity training (HIIT) or endurance training too. And even yoga and Pilates fans could benefit, though improved flexibility and better muscle recovery.
There are numerous studies to show the positive effects of turmeric in your diet, and there are a number of ways we can include turmeric in our diet.
1. Supplement : At Kimberley Physio we have a high quality supplement by metagenics called Inflavanoid Intensive / Sustained care.
2. Introducing turmeric into your diet.
When looking at introducing into your diets its important to include it with good fats, which help slow the digestion and increase absorbtion.
Below is a great little recipe perfect for mornings.
TURMERIC BREAKFAST BOWL for 1 :
1 slice bacon
1/2 cup Baby spinach
1/4 cup Parsley leaves with, stems tender
1/2 Sweet potato, cut into 3/4-inch pieces, medium
1 Egg, large
1 tbsp Lemon juice, fresh
2 Tablespoons unhulled tahini
Baking & spices
pinch Cayenne pepper
3 tsp Turmeric, ground
Oils & vinegars
1/4 cup Distilled white vinegar
3 tbsp Olive oil
Place a rack in the center of oven and preheat to 180°C.
Whisk cayenne, paprika, 1/2 tsp turmeric and 1 Tbsp oil in a large bowl. Add sweet potato and toss to coat; season with salt and pepper. Spread out sweet potato mixture on baking paper. Cook for 15 minutes, then add diced bacon to top and continue to cook for 10 - 15 minutes.
Pour 2" water into a large saucepan and bring to a boil; reduce heat so water is at a gentle simmer and add vinegar and 1 tsp turmeric. Crack egg into a small bowl, then gently slide egg into water. Poach until whites are set but yolks are still runny, about 3 minutes. Using a slotted spoon, transfer eggs to paper towels as they are done and let drain.
Toss greens, dill, parsley, lemon juice in a large bowl. Drizzle with oil, season with salt and pepper, and toss again.
Mix 1 1/2 tsp turmeric with 2 tablespoons of unhealed tahini and 1/4 tsp of olive oil to make a dressing.
Divide salad among bowls and top each with sweet potato, bacon, avocado, and a turmeric-poached egg. Sprinkle with sea salt and turmeric dressing.