Yellow Spice is not a Spice Girl, nor a nickname for some international sports star. It is turmeric, and is known as one of the most popular spices for enhancing flavor in meals, particularly Indian dishes. For some reason, regions that have hot weather tend to also have spicy food and produce exotic spices, and over 90 percent of the world’s turmeric comes from India. Recently, many spices have become popular household items - turmeric, cumin, cayenne pepper, jalapeños, etc. One of the reasons these spices have become so popular is that they have compounds that imbue medicinal benefits; for example eating spicy food help the body sweat, thus decreasing body temperature. As Eastern and Alternative medicine has become more prevalent, many ethnic spices have become the focus of scientific research and marketing studies. Many nutrition experts (myself included) recommend that people use more spices in their foods not just for taste, but also to get the benefits of the compounds in the spices.
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Turmeric is quickly emerging as one of the hottest spices in the field (pun intended). Extensive scientific studies are being done on the active ingredients in turmeric, including what is thought to be the most beneficial compound, curcumin. The list of potential benefits is piling up, and may include benefits for Alzheimer’s disease, arthritis, high blood cholesterol, inflammatory bowel disease, multiple sclerosis, and some cancers. Before we dive into the research, let’s take a look at what turmeric is all about.
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Turmeric is a member of the ginger family, and has played a large role in South Asian and Middle Eastern cultures since ancient times. Turmeric has an orange-yellow color and has a very distinct flavor and smell. It is one of the most important ingredients in curries (hence the bright yellow color) and other sauces, and it is also used as a cloth dye. Those who practice Ayurvedic medicine have long known that turmeric has medicinal properties, and have prescribed it to patients to treat various ailments for thousands of years. Western medicine is starting to catch on to their Eastern brethren and figure out all the things this spice can help cure and prevent.
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What has the recent research found?
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It has found turmeric to have high antioxidant properties. Antioxidants are notorious for preventing cell and DNA damage by free radicals. It can act as an anti-inflammatory agent, help protect and detoxify your liver, and can help boost your immune system. Curcumin has been shown to decrease oxidative stress to your white blood cells caused by pesticides in food, and some studies have shown things such as improved gut health. On top of all of the other things, there have even been studies that show promising effects for fat loss, controlled cortisol, sustaining muscle mass with reduced calories, and improved circulation and blood vessel functioning. That’s a lot of benefits for one food.
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Why should athletes care about it?
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Obviously, the potential fat loss and muscle sustaining benefits are extremely attractive since people are always looking for a little help in these areas. Our authors have pointed out why gut health, improved circulation, and the ability to regulate cortisol are also important. However, the biggest benefit might be the anti-inflammatory properties. Athletes need antioxidants. Athletes tend to generate more free radicals than the average person due to increased oxygen use. Free radicals are very unstable molecules that can cause oxidative damages to cells and DNA. When such damage occurs, the cells and genetic material may not function properly. Antioxidants can, in fact, prevent or slow the oxidative damage by taking the hits from the free radicals instead of our cells. The anti-inflammatory affects can help keep not only your cells happy, but can also help to keep your joints tendinitis and arthritis free.
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Are there any drawbacks?
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Turmeric might seem like a miracle food, but at this point there are some mixed results, albeit with far more positive results than negative. Some studies have found some concerns in inhibitory reactions for chemotherapy. Some research also says that since turmeric binds with iron, it can decrease the body’s iron absorption, thus raising concerns for iron deficiency anemia. This is particularly important for women because of the concerns we already have about iron deficiency due to blood loss from menstruation. This is not to say that turmeric is bad for you--it’s not at all bad. It is perfectly safe to keep turmeric as a spice, and really beneficial, but it is important to be aware of all the potential affects associated with a food, not just the good stuff.
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So in conclusion, you should use turmeric to spice up your meals wherever you can. It’s not only tasty, but packed with compounds that bestow many potential benefits. It can be an excellent way to add savory flavors to normal foods without adding any calories. Let’s not go overboard and forget other foods that provide antioxidants and such and make sure to keep your balanced diet. There have been over 622 studies done to date, and more are being done every day, so keep an eye out for more news about the yellow spice and its potential benefits!
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References:
"Currying favor" UC Berkeley Wellness Letter, May 2009. Vol. 25 Issue 8
Moynihan, Timothy. “Can curcumin slow cancer growth?” MayoClinic
http://www.mayoclinic.com/health/curcumin/AN01741
Roussell, Mike, Ph.D. “Circumin: the Next Big Superfood”. http://www.t-nation.com/free_online_article/most_recent/curcumin_the_next_big_superfood
Bowden, Jonny, Ph.D, C.N.S, The 150 Healthiest Foods on Earth. Beverly, MA: Fairwinds Press, 2007
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Nuwanee Kirihennedige – Is a nutritionist and dietician that works with athletes and health minded individuals on sports performance and weight loss. Nuwanee currently is the nutritionist for the California Strength Academy in San Ramon California. Nuwanee can be reached at nuwanee@californiastrength.com.