Turmeric: benefits and user manual

The Turmeric Longa plant

Turmeric (Turmeric Longa) is a herbaceous plant of the zingiberic family, such as ginger. Also called Indies saffron or bourbon saffron, it is cultivated in Asia, Africa and the Antilles. Its rhizome (underground rod) is in light brown appearance, but orange -yellow inside. Rhizome powder is used in Southeast Asia to improve food flavor and keep them. Turmeric gives its yellow color to curry.

In phytotherapy, we use the dried rhizome, powder or capsules. Turmeric provides curcuminoids, responsible for its characteristic yellow color, including curcumin which is a powerful antioxidant. But it is not the only interesting molecule: less known tummerone is also a bioactive compound of turmeric.

In Asia, turmeric has been used by traditional medicine for millennia, especially against gastrointestinal problems, headaches, inflammation or infections.

What are the benefits of turmeric?

It is essentially by fighting against inflammation and oxidizing stress that are involved in many chronic diseases that turmeric can have therapeutic virtues. Many of its assets are attributed to the presence of its active ingredient, curcumin. However, it is badly absorbed by the intestine. This is why, in food supplements, it is often associated with other substances such as black pepper extract in order to improve its bioavailability. European legislation limits the dosage of food supplements based on curcumin to 150 mg per day (1).

An anti-inflammatory against osteoarthritis pain

Several studies have highlighted the beneficial effects of curcumin to improve the markers of inflammation: a randomized controlled trial-an analysis, for example, shows the capacity of curcumin to reduce the concentration of interleukin-6, a pro-inflammatory cytokine (2). Curcumin extracts have demonstrated their effectiveness to reduce the pain of osteoarthritis, compared to a placebo (3). The effects of turmeric would even be similar to those of non-steroidal anti-inflammatory drugs, according to three studies on the osteo of the knee (4).

In an Indian pilot trial carried out on 45 patients with rheumatoid arthritis, participants were separated into three groups, taking curcumin (500 mg) or sodium diclofenac (50 mg) or both. In all groups, the activity of the disease has been reduced and curcumin has proven more effective than the drug Diclofenac! Most importantly, curcumin treatment has proven to be sure and has not been associated with any undesirable effect (5).

How to use turmeric as anti-inflammatory?

There is a great diversity of food supplements based on turmeric extracts, in different forms. In his book I treat my osteoarthritisLaura Azenard gives these recommendations against chronic inflammation: “Turmeric is available in infusion, in mother dye, in capsules generally dosed with 2 g of standardized turmeric, 95 % of curcuminoids, she said. The capsules remain the most effective, at the rate of one capsule per day in cure of 3 weeks minimum. »»

Turmeric and curcumin against digestion disorders

Turmeric is traditionally used to treat different digestive disorders, such as indigestion linked to too fatty meals, bloating and abdominal pain. It would even be as effective as a proton pump inhibitor (PPI) to treat dyspepsia, a digestive slowness associated with reflux, as shown by a recent study by the Faculty of Medicine in Bangkok (6).

These researchers recruited 206 patients aged 18 to 70 suffering from recurring stomach aches of unknown cause. For 28 days, some of them took turmeric (250 mg of curcumin 4 times a day), others from omeprazole (an IPP) and a last group an association of the two. Results: The severity of the symptoms has decreased in the three protocols, without significant differences between groups, showing that curcumin was as effective as medication.

Gastroenterologist Martine Cotinat advises turmeric as a spice in her book Small tasty dishes against reflux. “Just put a tip of teaspoon in each dish or sauce,” she explains. It must color the dish, but remain little noticeable for taste. Tip: Add turmeric to your bread dough. It is the addition of small doses that will give Turmery its effectiveness. »» You will find a recipe from his book at the end of this article.
A study also found benefits against irritable colon syndrome, thanks to daily turmeric sockets for 8 weeks (7).

Another effective spice against digestive disorders: ginger health assets

A nootropic supplement

In Ayurvedic medicine, turmeric is used against anxiety and depression disorders. Its anti-inflammatory and antioxidant potential is an asset to protect the brain and maintain its cognitive capacities at any age. “As nootropic, turmeric is used to improve mood and prevent cognitive decline”said Anne-Laure Denans, doctor in pharmacy and author of Practical guide for nootropic supplements.

Turmeric is used to improve mood and prevent cognitive decline

In mice, it has been shown that curcumin can reverse cognitive decline and stimulate neurogenesis, that is to say the production of neurons (8). Curcumin increases the expression of the neurotrophic factor derived from the brain (BDNF) and reduces neural degeneration. It would also have the potential to limit depressive symptoms (9) by acting on neurotransmitters. “Curcumin could act by increasing the levels of serotonin and dopamine, while modulating the hypothalamo-hypophyseal-surrenalian axis, thus playing a role in the regulation of stress,” explains Anne-Laure Denans. It is more well tolerated by patients (10).

Studies on the nootropic effects of curcumin generally use doses of around 1,000 mg per day. But the recommended doses vary depending on the formulations, which influence the bioavailability of the molecule.

Side effects, dangers: what are the contraindications of turmeric?

Turmeric is not recommended in the event of gallstones and liver disease. Avoid high doses in the event of stomach or duodenum ulcer due to possible irritations (11).

Turmented interactions are possible with certain drugs. Curcuma supplements should be used with caution in the event of anticoagulant or antiplatelet treatment.

It is recommended to stop any complementation in turmeric two weeks before surgery.

In general, ask a healthcare professional in case of pathology or drug treatment.

Turmeric in cooking: how to consume turmeric?

Turmeric is the essential spice for Indian curry, which also counts among its ingredients coriander, cumin, ginger, chilli …

How to use fresh or powder turmeric

The turmeric powder goes with certain meats: poultry, pork. Its yellow color makes it possible to color and flavor vinegrimettes, rice, pasta, cauliflower, even cheese.

You can also slice or grate the turmeric rhizomes to incorporate them into the soups, vegetables, meats and fish.

However, be careful not to abuse turmeric if you suffer from oxalate calculations.

A recipe: spring rolls

A recipe from Martine Cotinat, book author Small tasty dishes against reflux.

Preparation : 20 min + 10 min for the rehydration of dry food

Ingredients for 4 people

• 4 nori sheets (or 4 rice sheets)
• 4 carrots
• ½ small cucumber
• 2 fresh onions with green
• 1 small green pepper
• 1 fresh tomato
• 4 pieces of dried tomatoes
• 1 handful of minced salad
• 2 garlic cloves
• 1 Fresh ginger puck
• 1 Fresh turmeric washer
• ½ lemon
• 3 tsp. to s. olive oil
• 1 ½ tsp. to s. lightened tamari
• 2 tsp. to s. from Wakame in glitter
• 1 fine chopped mint handle finely
• A few basil leaves

Preparation

Grate the carrots and cucumber. Mince the onions, pepper and mint. Cut the fresh and dry tomatoes into small pieces. Grate the garlic clove, ginger and turmeric. Press lemon.
In a bowl, arrange all the ingredients except the nori leaves. Mix well. Let the scents diffuse and dry foods rehydrate for 10 minutes.
Meanwhile, rehydrate the Nori (or rice) leaves with a little lemon water on plates. On the lower edge of the nori leaves rehydrated, place a few tablespoons of the mixture of raw vegetables, and roll up.
Serve with a small bowl of black rice, full rice or lenses.
Depending on the seasons and your tastes, you can vary raw vegetables, spices and spices.

Other recipes with turmeric:

• Turmeric paste with spices

• Small spelled casserole

• Bread with coral lentils