Spices don’t just add flavour and depth to our dishes, they also offer a variety of health-boosting properties that are great for maintaining a healthy gut. FOODLOVER spoke to Dorset-based nutritionist and author, Naomi Devlin, to find out more about the wonders of turmeric:
Almost all spices have anti-inflammatory qualities. That’s because they either contain polyphenols or chemicals such as capsaicin. Polyphenols reduce inflammation of the gut and also contribute to a healthier gut microbiome. Likewise, many spices are believed to help boost our immune system when consumed little and often. As a general rule of thumb, naturally bright coloured foods, such as colourful chillies or vivid turmeric root, are likely to possess medicinal qualities that help support our gut flora.
Turmeric is a great source of polyphenols and has been shown to be both anti-inflammatory and prebiotic. That’s why you’ll no doubt have seen turmeric teas, supplements and powders at your local health food store. However, it’s often preferable to consume spices in your food, rather than by taking supplements alone. While it’s fine to take a turmeric pill, this wonderful ingredient can really enhance your dishes and take healthy eating to the next level. Take fermented foods for instance; you can add a little turmeric powder or some fresh turmeric root to a variety of dishes to lend them its signature yellow glow and health-boosting properties.
When eating turmeric, it generally needs black pepper to be properly utilised. That’s because there’s a natural affinity between curcumin (the polyphenol in turmeric) and piperine (an active phenolic compound that gives pepper it’s unique spicy flavour). If you have a curry mix, you’ll often find that these two spices will be in there together. That’s because the natural oils found in black pepper can considerably enhance the bioavailability of curcumin.
It’s also a good idea to consume Turmeric with fats. Without the aid of fats – such as butter or ghee – it’s much harder for our bodies to absorb the spice and gain the associated health benefits. A good way to do this is to add turmeric to a nice dollop of ghee when cooking down onions, or to use it in a warm latte with coconut milk.
When in doubt, add a little turmeric to the mix when cooking with other spices. As a flavour, it’s not particularly strong, but you’ll still get the benefits. Plus, yellow food makes you happy and adding a dash of cheer to your plate is always a good thing!
Naomi Devlin teaches regular lessons on gut health at River Cottage, for more information visit www.naomidevlin.co.uk