Turmeric, a bright golden spice, is a staple in many cuisines and traditional medicine systems around the world. Whether consumed fresh or dried, turmeric has impressive health benefits thanks to its active curcumin.
Curcuma longa, a plant of the ginger family (Zingiberaceae) from south-east Asia, has been revered for its medicinal properties for thousands of years. Its benefits are also supported by traditional medical systems such as Ayurveda and Traditional Chinese Medicine (TCM), and by modern scientific research.
It’s no secret that unprocessed food has more nutrients. Fresh turmeric has more curcumin than turmeric powder. A certain amount of curcumin is lost in the processing stage. Raw turmeric also contains more essential oils than processed turmeric, as some of its essential oil value is lost during drying and processing.
Health benefits of turmeric: Compared to fresh turmeric, dried turmeric has a longer shelf life, making it convenient to store and use for a long time. While fresh turmeric contains more curcumin, dried turmeric is more concentrated, making it an effective way to consume higher doses of curcumin. Dried turmeric is ground into a powder, making it easy to mix into various recipes, teas and supplements. Studies show that curcumin in turmeric can inhibit the growth and spread of cancer cells, showing the potential for cancer prevention and complementary therapy. The neuroprotective properties of curcumin in dried turmeric may help improve brain function and protect against neurodegenerative diseases such as Alzheimer’s. Curcumin also has a strong anti-inflammatory effect and can help with arthritis and inflammatory bowel disease. The antioxidant properties of curcumin in fresh cucumber help neutralise free radicals, protect cells from oxidative damage and reduce the risk of chronic disease. Rich in vitamins, minerals and essential oils, fresh turmeric strengthens the immune system and the body’s defences against infection and disease. So vBoth fresh and dried turmeric stimulates bile production, promotes digestion and improves intestinal health. Due to its anti-inflammatory nature, turmeric can provide natural pain relief for a variety of conditions such as joint and headaches.
How to use turmeric in food: Fresh turmeric – grate or chop fresh turmeric and add to curries, stews, soups, smoothies or teas. Dried turmeric – add dry turmeric powder to soups, stews, rice dishes or lentil dishes, even sprinkle on salads for a warm and distinctive flavour. Turmeric can also be used to make tea and a golden drink by mixing it with a warm herbal drink and a little sweetener. Unfortunately, the curcumin in turmeric is poorly absorbed into the bloodstream. This reduces its health benefits. MAdding black pepper to turmeric may help. Studies confirm that the combination of black pepper piperine and curcumin in turmeric increases the absorption of curcumin by up to 2000%. As a result, combining turmeric with black pepper increases its potential health benefits.
Side effects: Digestive problems – Both dried and fresh turmeric can cause digestive upset, especially when used in high doses. May cause bloating, gas and stomach discomfort in some people. Turmeric should be avoided in cases of acute hepatitis, jaundice, gallstones, biliary tract diseases, ulcers and hyperacidity. Blood thinning – The blood thinning properties of turmeric may increase the risk of bleeding, especially when used with blood thinning medications.
Conclusion:
Both fresh and dried turmeric have many health benefits due to its active compound curcumin.
Whether you choose fresh turmeric for its intense flavor or dried turmeric for its convenience and concentrated curcumin content, adding this golden spice to your diet can contribute to overall well-being and a healthier life.
Sources: https://www.healthline.com, https://www.hopkinsmedicine.org, https://www.banyanbotanicals.com
NB! The information provided here should not be interpreted as a recommendation for treatment or other types of health problems. We recommend that you make personal health decisions after evaluating different sources of information.
