The valuable benefits of turmeric in health

Recent years have shown that nature can be a source of natural elixirs for our health. Plants that grow freely in the nature contain ingredients that can help us prevent, but also many times, many health problems. The  turmeric  So is one of them.

The  turmeric , also known as turmeric, is a root plant that originates inside the earth. It has a brown peel which, when opened, reveals a bright yellow-orange flesh inside. It has been cultivated for at least 5,000 years, mainly in the tropical regions of Asia, while in the 13th century Arab traders brought turmeric to the western countries.

Turmeric in cooking

It is mainly used as a spice, which has a bright orange-yellow color, a distinctive aroma and plays a leading role in Asian cuisine. It is famous for cooking, as it is an essential ingredient for the well-known curry. Although not common in Greek cuisine, it fits well with legumes such as lentils, chickpeas, but also with rice and boiled potatoes. You can also try it on boiled or roasted fish as the Asians are used to.

Medication for the joints

But beyond its culinary use for many years, turmeric has attracted the interest of scientists as it appears to contain ingredients that have beneficial effects on the  health  of the body and contribute to the prevention of chronic diseases. Special mention is made by scientists of using it to relieve and treat joint problems.

In the laboratories of the world

Turmeric contains small amounts of essential metals and trace elements, such as manganese, iron and potassium. However, research interest has focused on a class of bioactive compounds available, called curcumin. Of these the most important and most important to our health is curcumin, a polyphenol which has been the subject of great research interest in recent years. Already in the middle of the last century curcumin became known as an antibacterial agent, as the first studies investigating its biological activity showed that it suppressed the growth of various strains of pathogenic bacteria. Since then, numerous laboratory studies in cells or animals, and clinical trials have examined the potential benefits for  health. Thus, there is evidence that curcumin may act as a protective against the risk of cancer, cardiovascular disease, skin problems, arthritis, inflammatory bowel disease and degenerative diseases, such as multiple sclerosis or Al - sclerosis.

Relieves pain

However, research interest today is largely focused on the effect of curcumin in the treatment of inflammation and the pain it causes. Curcumin therefore appears to have potent antioxidant and anti-inflammatory activity, which may help protect the body against diseases and conditions associated with oxidative stress and acute or chronic inflammation. This anti-inflammatory action is one of the best documented properties of curcumin. Curcumin administration has been associated with improved symptoms and mobility in patients with osteoarthritis, reduced use of non-steroidal anti-inflammatory drugs, and associated gastrointestinal disturbances, and similar results have been reported in clinical studies involving patients.

All of the above points to the view that curcumin is really a natural medicine for our health. What is important to note, however, is that the amount of curcumin supplied by turmeric, as we use it in cooking, is small enough to have the "therapeutic" effect shown by scientific research. For this reason, this active ingredient is often administered in supplement form today.

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Cinnamon

photo credit - Simon A. Eugster

Cinnamon, to some considered the number one spice, is made from the inner bark of the Cinnamomum tree. There are several different speices of cinnamomum trees, two of the most popular ones being Cinnamomun cassia and Cinnamomum verum.

Cinnamomum cassia, aka; Chinese cassia or Chinese cinnamon, originates in southern China and is cultivated in southern and eastern Asia - India, Indonesia, Laos, Malaysia, Taiwan, Thailand, and Vietnam. Cinnamomum cassia is more widely available and is commonly used as a spice. In the United States, the cinnamon you purchase from the store is more than likely the Cinnamomum Cassia.

Cinnamomum verum, aka; Ceylon cinnamon, Cinnamomum zeylanicum or true cinnamon is native to Sri Lanka. 
  
Both varieties offer medicinal properties, however, Cassia cinnamon contains higher levels of a compound called, coumarin. Taken regularly and in high doses, coumarin has been known to damage the liver. If you are wanting to use this herb medicinally, please check with your doctor first.

 photo credit - Visimex

Medicinal Properties:
antioxidant, antibacterial, anti-inflammatory, antidiabetic, anti-microbial, carminative, anti-fungal

Health Benefits: 
heart health, stabilizes blood sugar, toothaches, oral hygiene, colds, flu, respiratory, pain reliever
  
As an anti-inflammatory, cinnamon works by reducing chronic inflammation in the body. If left unchecked chronic inflammation can lead to diabetes, heart disease, kidney disease, cancers, stroke, autoimmune disease, arthritis, fibromyalgia.

With heart health, studies have shown that cinnamon reduces high cholesterol levels, triglyceride levels and high blood pressure. Reference

" Cinnamon is well-known for its anti-diabetic effects, which is why it’s considered one of the best foods for diabetics. It can lower blood sugar levels and improve sensitivity to the hormone insulin, which helps transport sugar from the bloodstream to the tissues to keep blood sugar levels balanced." Dr. Axe. 

Antibacterial properties have been shown to aide against the bacteria, Porphyromonas gingivalis, found in those who have gingivitis. Also aides against bacteria that cause bad breath and mouth infections. Reference 

"In a study published in the American Journal of Chinese Medicine, cinnamon essential oil was found to be highly effective in slowing the growth of a number of bacteria and fungi. The study showed that cinnamon oil inhibits the growth of E. coli, candida and staph aureus — all microorganisms that can cause a number of diseases, including the common cold. Dr. Axe.

As a pain reliever, cinnamon aides in relief from toothaches. I find it works by mixing a small amount of cinnamon powder, or a few drops of the essential oil, in a carrier oil, such as grapeseed or olive oil, then rub that around the sore tooth.

Aides with the pain associated with digestive issues; gas and indigestion. Also cramping associated with the menstrual cycle. 

"Cinnamon has a long history of use for menstrual cramps in Traditional Chinese Medicine (TCM). From the TCM perspective, menstrual cramps are caused by cold and stagnation, and cinnamon is both a warming and moving herb. Western herbalists have traditionally used this herb to alleviate cramps and slow heavy menstrual bleeding." Reference

That coumarin compound in cinnamon also acts as a blood-thinning agent. If you are taking blood thinning medicine be sure to talk to your doctor before using.

Berries - for a healthy immune system

Berries, not only delicious but packed with immunity boosting antioxidants.  

strawberries, blueberries, blackberries

Antioxidants work at protecting and repairing the cells from cellular damage - thus strengthening the immune system.

What causes cellular damage? 

Poor nutrition = Lack of fruits and vegetables in our daily diets. 

The chemicals in our food sources;  artificial colors and flavors, nitrates and monosodium glutamate, aka - M.S.G. Reference

Smoking - According to the lung association there are 600 ingredients in cigarettes, and when burned that cigarette creates over 7000 chemicals. Wow. 😲

Mental and emotional stress, excessive worrying. If you stop and think about it, what positive change does stressing and or worrying create? All it does is create more experiences for you to stress and worry about. It's like a vicious cycle that only worsens any situation.

Lack of sleep - weakens your immune system's defenses against viruses like those that cause the common cold and flu. You are more likely to get sick when exposed to these germs. Reference

All these factors, and there are more, contribute to the weakening of our inner cellular structure - resulting in illness and at times, disease.

Isn't it amazing how something so simple as eating berries can assist in creating and maintaining a healthy balance within our bodies? Of course eliminating as many of the root causes of  cellular breakdown is important for maintaining that healthy balance. 👌

Other antioxidant rich foods, spices and herbs; 

dark chocolate

blueberry, mulberry, pineapple, banana smoothie

pecans
elderberries
mulberries
cranberries
pomegranates
pineapple
cilantro
kale
kidney beans
artichokes
broccoli
squash
tomatoes
carrots
sweet potatoes
clove
allspice
cinnamon
oregano
peppermint
sage
rosemary
garlic
ginger
turmeric

Black Pepper ~ Piper nigrum

Did you know that this popular spice is also used for medicine? 

Black pepper contains the bioactive compound piperine, which is an alkaloid like capsaicin, the active component found in chili powder and cayenne pepper. - Health Line

Medicinal properties: anti-inflammatory, 
analgesic, expectorant, stimulant, carminative, antioxidant, antimicrobial, antibacterial 

As an anti-inflammatory, black pepper reduces chronic inflammation within the body.
  
Some causes of chronic inflammation include; food allergies, consuming foods with white sugar, unhealthy fats, processed foods, smoking and stress all contribute to creating chronic inflammation in the body. If left untreated chronic inflammation can lead to  - diabetes, heart disease, kidney disease, cancers, stroke, autoimmune disease, arthritis, fibromyalgia
  
Analgesic/Anti-inflammatory, have you ever used a black pepper herbal salve or oil for sore muscles? Works wonders. You can make a massage oil by infusing fresh ground black pepper, ground ginger and ground cayenne. It really works on relieving sore muscles and arthritic joints.     

As an expectorant, black pepper loosens the mucus in the lungs, making coughs more productive. 

1/8 teaspoon of fresh ground black pepper mixed with 2 teaspoons of honey can be taken for coughs. A tea can be made by adding 1 teaspoon of freshly ground pepper to a cup of hot boiling water. Let steep for 10-15 minutes, strain, add 1-2 tablespoons of honey, stir and sip. Again, this is for coughs with mucus in the lungs. Not a dry hacking cough.

Antioxidant properties work by protecting and repairing our cells 
from cellular damage. What causes this type of damage? Diets that lack fruits and vegetables, consuming too many unhealthy fats, processed foods, white sugar, the artificial colors and flavorings in our food, chemicals in our bath and beauty products. All these factors are what contribute to the weakening of, and damage to, our inner cellular structure. Over time this leads to an imbalance in our bodies, which can then lead to the manifestation of illnesses and diseases, like heart disease, cancers, diabetes, high blood pressure, auto-immune disease and skin issues.  


Bioavailability - the proportion of the nutrient that is digested, absorbed and metabolized through normal pathways. - The Journal of Nutrition

Science has shown that the vitamins and nutrients in our foods are not always easily absorbed by the body. Remember piperine, that bioactive compound in black pepper, it is known to enhance absorption and improve bioavailability of those necessary vitamins and nutrients. If you have ever heard of adding black pepper to your turmeric preparations before taking, this is why. 

It's easy to incorporate black pepper in your daily diet. Just reach for that pepper grinder before you enjoy your meal. 👌

This is just a small introduction to the healing benefits of black pepper. Be sure to keep learning more about what this amazing spice has to offer! 
 

Black Pepper Fruits - photo credit: Wikipedia