Curcuminoid Phytonutrients and Turmeric
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Turmeric root is a widely available and well-studied plant due to its potential to reduce inflammation, treat joint pain, and its antioxidant and antimicrobial properties. It is derived from the rhizomes of Curcuma longa, a plant in the ginger family, and has been used in cooking for hundreds of years. Recently, in Western medicine, there has been significant focus on the active compound curcumin, as research suggests it may have anti-inflammatory and antioxidant properties. As with many phytonutrients, the bright yellow pigment reveals its potency and has been tested for many health conditions, from arthritis to Alzheimer's.
Curcumin is generally one of the most familiar compounds; however, it is just one of many curcuminoids within the root alongside other nutrients such as manganese, iron, potassium, and vitamin C. There are also many types, sourced from different countries, such as Peru, India, and Hawaii. The main factor is to look for dark yellow roots that are plump-looking (not dried out and old). The quality and age of the turmeric matter; as well-sourced items will maintain their potency longer.
Some of the properties it may assist with include, but are not limited to:
Joint health, Rheumatoid arthritis, and osteoarthritis: may reduce pain, inflammation, and stiffness
Cardiovascular health: may assist in high blood pressure, cholesterol reduction, and triglyceride balance
Brain health: oxidative stress reduction
Metabolic issues
IBS, IBD, Crohn’s
Exercise DOMS
Period pain and cramps
Although it’s quite straightforward to blend a piece of turmeric root into a smoothie or brew a tea, marketing tends to push brand supplements. However, low-quality supplements may be adulterated or contaminated with fillers, orange dye (to falsely inflate their potency), heavy metals, or pesticides. It is therefore crucial to source high-quality supplements from trusted brands. And recognize that consistency likely matters more than high doses or concentrated supplements.
While health claims should be approached with caution, the broader evidence suggests that turmeric is a biologically active plant with legitimate anti-inflammatory and antioxidant potential. For best results, consume turmeric consistently and increase its bioavailability with fresh pepper (due to piperine) and a fat like olive oil.
Action Items:
Smoothie - Add a small piece of the root to your smoothie with a pinch of pepper and seeds.
Tea - Simmer 1 cup of water, ½ tsp turmeric powder, ¼ tsp black pepper, and ½ squeezed lemon in a saucepan for 5 min. Consume with or just before your morning meal.
Golden Milk - Blend 1 cup of milk, turmeric powder, black pepper, cinnamon, cloves, ginger, and nutmeg to taste. Warm it in a saucepan.
Add a dash of fresh ground turmeric powder to all meals.
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