Spicing it Up with Healthful Turmeric
Turmeric - In India it's the 'Spice of Life'
Many herbs and spices are thought to have healthful properties in addition to adding zing and flavor to foods. Ginger helps settle upset stomachs for instance, while rosemary and thyme contain anti-oxidants. Though less commonly found on American menus, one spice that has garnered attention in the scientific arena is turmeric.
The source of turmeric is a leafy plant in the ginger family called Curcuma longa. Ground turmeric is made from the brightly colored flesh of finger-like rhizomes which extend from the root. The bright yellow color of turmeric comes mainly from pigments known as curcuminoids. Curcumin is the principal and most active curcuminoid.
Turmeric is grown and consumed in China and Indonesia, but the world's primary producer of turmeric is India where it's been used as a spice and for medicinal purposes for centuries. More recently, evidence that curcumin may have anti-inflammatory and anti-cancer activities has prompted scientific interest in its potential to prevent and treat disease.
Curcumin and Colon Health
The incidence rate of most digestive tract cancers, including colon cancer, is lower in India than in developed countries. Observational studies also suggest that the presence of natural antioxidants such as curcumin in Indian cooking may contribute to these low rates.
To date, five phase I or preliminary clinical trials have been completed showing the safety of curcumin in colorectal cancer patients. The success of these trials has led to the development of phase II trials that are currently underway to test whether high dose curcumin has a role in helping to treat the disease. Extremely high doses are required because the bio- availability of curcumin is low.
How Might Curcumin Act?
Experimental work has shown that curcumin posses potent antioxidant and anti-inflammatory activity. It may intervene in cancer development from a number of different angles. Studies in cultured cancer cells or in animals suggest that it may help eliminate potential carcinogens, for example, or block the growth of new blood vessels needed by cancer cells to fuel their rapid growth. Curcumin may also stimulate colon cancer cell death through cell signaling pathways.
While there is no conclusive proof that curcumin helps maintain colon health, it makes sense to include this spice in your diet along with minimizing intake of red and processed meat and getting adequate calcium and vitamin D - factors that reduce colon cancer risk.
Spice Up Your Diet
Turmeric has a warm and bitter flavor, with a mild fragrance reminiscent of orange and ginger. While it is best known as one of the ingredients used to make curry, it also gives mustard its bright yellow color. You'll find turmeric in many Southeast Asian and Indian foods, including lentil and meat dishes, mustard blends and chutneys. In addition to traditional curries, rice and chicken dishes, try some new ways to include turmeric:
- Sprinkle the spice on steamed or sautéed green beans and onions;
- Sauté chopped cauliflower florets with a spoonful of turmeric, then toss with olive oil, salt and pepper
- Mix turmeric and dried onion with a little mayo, salt and pepper, and serve with raw veggies for a low-calorie dip;
- Use turmeric to complement lentil dishes;
- Add turmeric to egg salad for a bolder yellow color;
- Combine brown rice with raisins and cashews and season with turmeric, cumin and coriander.
In general, choose turmeric rather than prepared curry blends, which contain less curcumin.
- Mohandas KM, et al. Epidemiology of digestive tract cancers in India: Large and small bowel.18:118-21, 1999.
- Johnson JJ and Mukhtar H. Curcumin for chemoprevention of colon cancer. Cancer Lett 255:170-81, 2007.
- Hsu CH and Cheng AL. Review. Clinical studies with curcumin. Adv Exp Med Biol 595:471-80, 2007.
- Ryan-Harshman M, et al. Diet and colorectal cancer: Review of the evidence. Can Fam Physician 53: 1913-1920 2007.