Health Benefits of Turmeric

Turmeric is a vibrant, golden-orange spice recognized for its ability to enhance the color, flavor, and nutritional value of various dishes. As a close relative of ginger, turmeric is derived from the rhizome of a plant indigenous to Asia and has been utilized in culinary practices for centuries. Additionally, it has played a significant role in Ayurvedic and other traditional medicinal practices in both China and India.

Mary-Eve Brown, an oncology clinical dietitian/nutritionist at Johns Hopkins Medicine, shares insights regarding the health benefits of turmeric, its culinary applications, and two recipes that incorporate this spice.

What are the benefits of turmeric?

Brown highlights that the primary active component in turmeric is curcumin, a natural polyphenol known for its antioxidant and anti-inflammatory effects.

“Curcumin exhibits numerous biological activities, many of which remain to be fully understood,” Brown notes. “Similar to other colorful plant-based foods, turmeric is abundant in phytonutrients that may help protect the body by neutralizing free radicals (such as those from pollution and sunlight) and safeguarding cells from damage.” Diets rich in plant-based foods are linked to a reduced risk of various health issues, including cancer and heart disease.

Brown advises, “Individuals seeking to manage inflammation may find it beneficial to incorporate turmeric into their meals.” She references inflammatory conditions such as arthritis, joint disorders, colitis, allergies, and infections.

The Scientific Basis of Turmeric

Turmeric, along with its active component curcumin, has been extensively studied in scientific research.

According to Brown, “Some studies indicate that individuals suffering from osteoarthritis experienced reduced joint pain when incorporating turmeric into their diets.” Furthermore, the potential effects of turmeric on mood disorders, depression, and dementia have been investigated; however, the studies conducted thus far are limited, necessitating further research to ascertain any potential benefits.

Beyond these specific conditions, various research studies have suggested several possible advantages of turmeric for:

- Inflammation

- Degenerative eye diseases

- Metabolic syndrome

- Arthritis

- Hyperlipidemia (elevated cholesterol levels)

- Anxiety

- Post-exercise muscle soreness

- Kidney health

Regarding turmeric supplements, Brown advises caution. While turmeric offers numerous nutritional benefits, excessive curcumin intake is not necessarily advantageous and may pose health risks.

For example, turmeric supplements could heighten the risk of developing kidney stones, particularly for individuals with a family history of this condition. Curcumin supplements typically contain significantly higher concentrations of the compound than what one would obtain from culinary uses of the spice or turmeric tea.

“One of the challenges with turmeric is that curcumin and other active compounds are not bioavailable, meaning they are not readily absorbed by the body. Additionally, the digestive system rapidly breaks down and eliminates these beneficial substances,” Brown explains.

In light of this, regularly incorporating turmeric into meals can effectively enhance your intake. Combining turmeric with black pepper may further improve the absorption of its beneficial compounds. The piperine found in black pepper has been shown to increase the bioavailability of curcumin by 2000% when used together.

“It is preferable to obtain curcumin and most other nutrients from whole food sources rather than relying on turmeric pills, tinctures, capsules, or gummies,” she concludes.

Turmeric Supplements and Their Potential Drug Interactions

Elevated doses of curcumin, commonly present in concentrated turmeric supplements, may interact with various medications.

Pain Relievers: The efficacy of pain relievers such as indomethacin, aspirin, ibuprofen, or acetaminophen may be diminished by turmeric supplements.

Chemotherapy: It is advisable to consult your physician prior to using turmeric supplements if you are undergoing chemotherapy. Specifically, it is recommended to avoid these supplements if you are being treated with the following agents:

- Camptothecin

- Mechlorethamine

- Doxorubicin

- Cyclophosphamide

Blood Thinners: The use of turmeric or curcumin supplements may heighten the risk of bleeding for individuals on warfarin.

Immunosuppressive Medications: Those taking tacrolimus may experience intensified side effects when consuming high levels of curcumin.

Side Effects of Turmeric 

Turmeric supplements are classified as "generally recognized as safe" by the FDA, and both turmeric and curcumin appear to be safe and well tolerated, even when consumed in amounts up to 8 grams (about 3 teaspoons) a day.

While turmeric is generally safe for most individuals when consumed in food or tea, those with an allergy to the spice may experience adverse reactions such as rashes, hives, or abdominal discomfort. 

Most side effects are linked to the significantly high concentrations of curcumin found in supplements, including pills, capsules, and gummies.

Turmeric is commonly utilized as a natural coloring agent in certain varieties of mustard and serves as a key ingredient in curry powder. Brown expresses her appreciation for the earthy taste of turmeric on its own, highlighting its ability to enhance the flavor profile and impart a vibrant color to Thai and other Asian cuisines, as well as to stews and chili dishes. She remarks, "It’s excellent in chicken soup."

Brown purchases whole turmeric root from the produce section and stores pieces in freezer bags, allowing her to preserve their freshness for up to six months.

She cautions that the yellow pigment of turmeric has the potential to stain countertops and fabrics, necessitating careful handling. Many surfaces can be cleaned of these stains using gentle abrasives or chlorine-based cleaners.

Turmeric Tea

Similar to ginger, turmeric root can be brewed into a nourishing and flavorful tea. Brown recommends the following method:

- 2 tablespoons of chopped turmeric root or 2 teaspoons of turmeric powder

- Bring 1–2 cups of water to a boil

- Reduce to a simmer for 5 minutes, then strain.

Brown suggests that turmeric tea can be enjoyed either warm or cold and encourages the addition of lemon and/or honey to modify the flavor.

Amazing Health Benefits of Quinoa

Quinoa, pronounced as "keen-wah," is an edible seed available in a variety of colors, including black, red, yellow, and white. This plant has been cultivated for approximately 5,000 years and is native to the Andean region of South America, particularly in countries such as Bolivia, Ecuador, Chile, and Peru. 

After harvesting, the seeds are processed to eliminate natural saponins, which are bitter compounds that coat the seeds and serve as a natural pesticide. Harvesting quinoa is typically done by hand due to the varying maturity levels of the seeds on a single plant, which can lead to seed loss if mechanical harvesting is employed. However, in the United States, seed varieties with more uniform maturity are chosen to facilitate mechanical processing.

Quinoa is a significant source of essential nutrients, 

• Manganese 

• Phosphorus 

• Magnesium

• Folate

• Thiamin (Vitamin B1)

Contains essential vitamins and minerals

Quinoa is packed with important vitamins and minerals. It has a lot of fiber and includes several nutrients that many people don’t get enough of in their diets.

Research shows that a lot of kids and adults are missing out on essential vitamins and minerals like folate, potassium, iron, and magnesium.

About 90% of American women and 97% of American men don’t eat enough fiber. Not having enough fiber can lead to health problems, including a higher chance of chronic diseases.

Quinoa is a great source of magnesium, potassium, iron, fiber, and folate. Folate is especially crucial during pregnancy because it helps with the growth and development of the baby. Including quinoa in a healthy diet can help you meet your nutritional needs.

It’s also important to know that quinoa has some antinutrients, such as:

- saponins

- tannins

- phytic acid

These substances can interfere with the absorption of nutrients like iron and magnesium. 

But if you rinse, soak, or sprout quinoa before cooking it, you can lower the amount of these antinutrients and make the minerals easier for your body to absorb.

A review from 2022 also mentioned that quinoa has a high level of oxalates, which could lead to kidney stones for some people.

Health and Quinoa

Although it is technically a seed, quinoa is categorized as a whole grain and serves as an excellent source of plant-based protein and dietary fiber. One cup of cooked quinoa provides approximately 8 grams of protein and 5 grams of fiber. Unlike many plant proteins, quinoa is a complete protein, containing all nine essential amino acids that the human body cannot synthesize independently. 

Quinoa does not contain gluten

For individuals who have gluten intolerance, such as those with celiac disease or non-celiac gluten sensitivity, it's important to stay away from foods that have gluten.

Those on a gluten-free diet should look for substitutes for grains that have gluten, like wheat, barley, and rye.

Quinoa is a great option because it is naturally gluten-free and is a healthy choice for anyone needing to eliminate gluten from their meals. Just remember to read the label to make sure there’s no chance of cross-contamination.

Can be added easily into your diet

Quinoa is super easy to add to your meals, which helps you stick with it over time. It tastes great and pairs nicely with lots of different foods. 

Before cooking, you might need to rinse some types of quinoa to remove saponins, which are naturally on the outside and can make it taste bitter. But don’t worry! Some brands already rinse their quinoa, so you can skip that step. You can also find sprouted quinoa, which has fewer antinutrients and can help your body absorb nutrients better.

Making of Quinoa

• Packaged quinoa is often pre-rinsed; however, some brands may recommend rinsing before cooking to eliminate any residual saponins. To rinse quinoa, use a fine mesh strainer to catch the small seeds and run them under cool water several times. 

• The cooking method for quinoa is similar to that of rice, utilizing a ratio of two parts liquid to one part dry quinoa. One cup of dry quinoa yields three cups when cooked and can be prepared in water, stock, or other liquids. During the cooking process, herbs or spices such as bay leaves, marjoram, thyme, black pepper, or garlic and onion powder can be added for flavor. 

• To cook, combine the seeds, liquid, and chosen herbs in a pot, bringing it to a boil over high heat. Once a rolling boil is achieved, reduce the heat to low, cover the pot, and let it simmer for approximately 15 minutes or until the quinoa is tender.

• One may observe a small white "tail" emerging when quinoa is fully cooked; this indicates the presence of the nutritious germ. Fluff the quinoa using a fork. If the quinoa appears too moist or if a drier texture is preferred, it can be drained in a strainer and returned to the pot. Cover the pot and allow it to sit for an additional 15 minutes to further dry out. For convenience, quinoa can also be prepared in a rice cooker using the same ratio of 1 cup quinoa to 2 cups water. 

Serving of Quinoa

• To serve as a breakfast option, cook the quinoa in either milk or water. Enhance the dish by incorporating diced fresh fruit, cinnamon, and a tablespoon of nuts. 

• Quinoa can be used as a substitute for rice in stir-fries and sushi. 

• Additionally, adding half to one cup of cooked quinoa to salads or soups can increase their heartiness.

• It can also replace pasta in pasta salad recipes. 

• Quinoa can be popped similarly to popcorn. To do this, place a 6-inch deep pot over medium-high heat. Once the pot is sufficiently hot, add enough quinoa to cover the bottom in a single layer. Reduce the heat to medium, cover the pot, and shake it to promote even cooking and minimize burnt seeds. Open the lid slightly several times to allow steam to escape. Continue shaking the pot until the popping slows or a burning smell is detected. Transfer the popped grains to a baking sheet to cool and season as desired. 

Did you know? 

There are over 120 recognized varieties of quinoa. White and yellow quinoa offer the mildest flavors, making them ideal for initial experimentation. In contrast, red and black quinoa possess slightly stronger, earthier flavors and tend to maintain their shape better than their lighter counterparts.

Carbohydrates : Understanding the Advantages of Carbohydrates

Carbohydrates, which include fiber, starches, and sugars, are vital nutrients for the body. They are converted into glucose, or blood sugar, providing the necessary energy for daily activities. Complex carbohydrates found in fruits, vegetables, and whole grains tend to cause a more gradual increase in blood sugar levels compared to simple carbohydrates, such as sugars.

While carbohydrates offer numerous benefits, it is essential to consume them in moderation. A diet high in carbohydrates can lead to elevated blood sugar levels and unwanted weight gain. However, incorporating a suitable amount of healthy carbohydrates is crucial for fulfilling your body's nutritional requirements and maintaining a healthy weight. Click here for amazing fat-burning product.

What are carbohydrates?

Carbohydrates are one of the three primary macronutrients, alongside proteins and fats, that your body needs on a daily basis. They can be categorized into three main types: starches, fiber, and sugars. Starches, often referred to as complex carbohydrates, are found in grains, legumes, and starchy vegetables such as potatoes and corn. Sugars, known as simple carbohydrates, occur naturally in vegetables, fruits, milk, and honey, while added sugars are present in processed foods, syrups, sugary beverages, and confections.

What do carbohydrates do?

Carbohydrates serve as the primary energy source for the body. They provide the necessary fuel for various bodily functions. The process unfolds as follows:

• Upon consumption of carbohydrates, the digestive system initiates their breakdown.

• The carbohydrates are then absorbed into the bloodstream, where they are referred to as glucose or blood sugar.

• In response, the body secretes insulin, which facilitates the transport of glucose to the cells for energy utilization.

• Excess glucose is stored in the muscles or liver. Once these storage sites reach capacity, any surplus glucose is converted into fat.

The quantity of carbohydrates ingested has a direct impact on blood sugar levels. A high intake of carbohydrates can lead to elevated blood sugar levels, known as hyperglycemia, which increases the risk of developing diabetes. Conversely, individuals who consume insufficient carbohydrates may experience low blood sugar, or hypoglycemia.

What are some nutritious sources of carbohydrates?

To maximize the benefits of carbohydrates, it is advisable to select those that are nutrient-dense. Aim to obtain at least half of your carbohydrate intake from whole grains, which offer fiber that contributes to a feeling of fullness and satisfaction with smaller portion sizes.

Examples of healthy carbohydrate-rich foods (providing 12 grams of carbohydrates or more per serving) include:

Whole grains: quinoa, amaranth, barley, brown rice, oatmeal, whole-grain pasta, and whole-grain breakfast cereals.

Fruits include berries, citrus varieties, melons, apples, pears, bananas, and kiwifruit. 

Starchy vegetables consist of sweet potatoes, yams, corn, peas, and carrots. 

Legumes encompass lentils, black beans, pinto beans, navy beans, chickpeas, and soybeans.

Dairy products feature low-fat milk, plain yogurt, and soy yogurt. Foods that are low in carbohydrates (containing less than 10 grams per serving).

Non-starchy vegetables such as leafy greens, spinach, cabbage, asparagus, tomatoes, broccoli, cauliflower, green beans, cucumbers, peppers, zucchini, and mushrooms. 

Nuts and seeds include pumpkin seeds, sunflower seeds, almonds, cashews, walnuts, peanuts, and pistachios, along with soy milk and tofu.

What is the recommended daily intake of carbohydrates?

The Dietary Guidelines for Americans recommend that the majority of adults derive 45 to 65 percent of their caloric intake from carbohydrates. Given that carbohydrates provide four calories per gram, individuals adhering to a 2000-calorie diet should aim for a daily intake of 225 to 325 grams of carbohydrates. Click here for amazing fat-burning product.

The United States Department of Agriculture advises that adults should meet at least the recommended dietary allowance (RDA) of carbohydrates, which is 130 grams for adults, 175 grams for pregnant women, and 210 grams for breastfeeding women. Furthermore, the Dietary Guidelines for Americans suggest that women should consume 25 grams of fiber each day, while men should aim for 38 grams of fiber daily.

Diabetics? 

If you are diagnosed with diabetes, it is advisable to consult a healthcare professional or a registered dietitian who can assist you in creating a meal plan aimed at managing your blood glucose levels. While your daily carbohydrate needs are similar to those of individuals without diabetes, it is crucial to be mindful of the quantity of carbohydrates consumed in a single meal. The American Diabetes Association recommends limiting carbohydrate intake to approximately 45 to 60 grams per meal.

In summary, it is essential to minimize the consumption of added sugars, processed foods, refined grains (such as white bread), sugary beverages, and sweets. To enhance your overall well-being, prioritize the selection of nutrient-rich, healthy carbohydrates.

Protein for the Healthy Living

 Although protein is a necessary macronutrient, not all protein-rich foods are made equal, and you might not require as much as you believe. Discover the fundamentals of protein and how to incorporate healthy protein meals into your diet.

-Protein: What Is It?

 -How Much Protein Is Necessary?

 -The Importance of the Protein "Package"

 -Research on Protein and Health 

-Summary 

Protein: What Is It? 

Protein is present in almost every bodily tissue and part, including muscle, bone, skin, and hair. It is the component of hemoglobin, which carries oxygen in your blood, and the enzymes that drive a variety of chemical reactions. You are made and maintained by at least 10,000 distinct proteins. Amino acids are the more than twenty fundamental building blocks that make up protein. Our bodies produce amino acids either from scratch or by altering others because we are unable to store them. The essential amino acids, which include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, must be obtained by diet. 

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How Much Protein Is Necessary? 

The National Academy of Medicine (nam, USA) advises that adults should consume at least 0.8 grams of protein per kilogram of body weight daily, which equates to slightly over 7 grams for every 20 pounds of body weight. For instance, an individual weighing 140 pounds would require approximately 50 grams of protein each day, while a person weighing 200 pounds would need around 70 grams. Additionally, the National Academy of Medicine provides a broad range for acceptable protein intake, suggesting that protein should constitute between 10% and 35% of daily caloric intake. Beyond these guidelines, there is limited conclusive data regarding the optimal protein consumption or the healthiest proportion of calories derived from protein. A study conducted at Harvard, which tracked over 130,000 men and women for up to 32 years, found no correlation between the percentage of calories from total protein intake and overall mortality or specific causes of death. However, the origin of the protein is significant. What constitutes "complete" proteins, and what is the required amount? It is crucial to recognize that millions globally, particularly young children, suffer from inadequate protein intake due to food insecurity. The consequences of protein deficiency and malnutrition can vary in severity, leading to issues such as stunted growth, muscle mass reduction, compromised immunity, and even death. Nevertheless, it is rare for healthy adults in the United States and most other developed nations to experience protein deficiency, as there is a plentiful supply of both plant and animal-based protein sources. In fact, many individuals in the U.S. consume an excess of protein, particularly from animal sources.

The Importance of the Protein "Package" 

When consuming protein-rich foods, we also ingest various accompanying components such as fats, fiber, sodium, and others. This combination, referred to as the protein "package," is likely to have significant implications for our health. The following table illustrates a selection of food "packages" categorized by their protein content, along with a variety of associated components. 

Comparison of Protein Packages 

To highlight a few instances: A 4-ounce broiled sirloin steak offers a substantial protein content of approximately 33 grams, but it also contains around 5 grams of saturated fat. In contrast, a 4-ounce ham steak provides 22 grams of protein with only 1.6 grams of saturated fat, yet it is high in sodium, containing 1,500 milligrams. A 4-ounce serving of grilled sockeye salmon contains about 30 grams of protein, is naturally low in sodium, and has just over 1 gram of saturated fat. Additionally, salmon and other fatty fish are excellent sources of omega-3 fatty acids, which are particularly beneficial for cardiovascular health. A cup of cooked lentils offers approximately 18 grams of protein and 15 grams of fiber, with virtually no saturated fat or sodium.

Research on Protein and Health 

Current evidence suggests that the source of protein, or the protein "package," is more influential on health outcomes than the quantity of protein consumed. While further exploration of the research related to specific diseases can be found in the tabs below, the key takeaway is that substituting healthy protein sources such as beans, nuts, fish, or poultry for red and processed meats can reduce the risk of various diseases and premature mortality.

Summary

Protein is an essential component of any diet. The average individual requires approximately 7 grams of protein daily for every 20 pounds of body weight. Given the wide variety of foods that contain protein, most people can easily achieve this requirement. However, it is crucial to recognize that not all sources of protein are equivalent. Since foods provide more than just protein, it is important to consider the additional nutrients they offer. This is why the Healthy Eating Plate advocates for the selection of nutritious protein sources.

Building on this foundational advice, here are further insights and recommendations for optimizing your diet with superior protein options: Whenever possible, prioritize plant-based protein sources. Consuming legumes (such as beans and peas), nuts, seeds, whole grains, and other plant-derived proteins benefits both personal health and environmental sustainability. If the majority of your protein intake is plant-based, ensure a variety of sources to avoid missing any essential protein components. Fortunately, the plant kingdom provides numerous options for combination. Examples include: 

Legumes: lentils, various beans (such as chickpeas, kidney, lima, mung, and pinto), peas (including green, snow, snap, and split), edamame/soybeans (and soy products like tofu), and peanuts. 

Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, and chia seeds. 

Whole Grains: kamut, teff, wheat, quinoa, rice, wild rice, millet, oats, and buckwheat. 

Additionally, while many vegetables and fruits contain some protein, their amounts are generally lower compared to other plant-based foods. Notable exceptions with higher protein content include corn, broccoli, asparagus, Brussels sprouts, and artichokes.

Enhance your animal protein sources by being mindful of the nutritional profile they offer. When it comes to animal-based foods, the quality of the protein package is particularly significant. Generally, poultry (such as chicken, turkey, and duck) and a variety of seafood (including fish, crustaceans, and mollusks) are excellent choices.