Tagged with 'turmeric'

If you're experimenting with turmeric, this recipe is a must try. These are healthy, easy snacks.

This soup is delicious! Beets provide a ton of nutrition, and they aren't the only superfood in this soup! It also contains maca and turmeric. What an amazing way to consume these superfoods!

Fight off allergies with turmeric. This smoothie is an easy way to incorporate this super nutrient.

To maximize your hemp extract, adding turmeric/curcumin is a great option. Here's why.

There are many natural, nutrition-related remedies to reduce bad inflammation, and here are some of our favorites.

Adopting and implementing these simple dietary strategies will really help tame that inflammation tiger.

These paleo and AIP-friendly gummies are easy to prepare and full of health benefits.

The turmeric-tahini sauce is liquid gold! It’s bright and lemony and adds a pop of flavor, making any dish feel special. Any chance you can get to add turmeric to your diet, do it! The active compounds in turmeric -- curcumin -- has amazing health benefits. 

INGREDIENTS

1 tablespoon extra-virgin olive oil

1 tablespoon lemon juice

½ tablespoon tahini

½ tablespoon water

½ garlic clove, minced

¼ teaspoon ground turmeric

Sea salt

Freshly ground black pepper

2 ounces soba noodles

1/8 teaspoon sesame oil

4 to 6 kale leaves, chopped

2 red radishes, thinly sliced

½ medium carrot, peeled into ribbons (using a regular vegetable peeler)

3 ounces shelled edamame

½ teaspoon sesame seeds

¼ cup microgreens

Tamari, for serving

DIRECTIONS

1| In a small bowl, mix together the olive oil, lemon juice, tahini, water, garlic, turmeric, and a generous pinch each of salt and pepper. Set aside.

2| Bring a medium pot of water to a boil. Cook the soba noodles until al dente, following package directions. Drain and rinse under cold water, separating noodles with your hands. In a bowl, toss noodles with sesame oil; set aside.

3| Fill the same pot with an inch or two of water and place a steamer basket inside. Bring to a boil, then add the kale and a pinch of salt. Cover, reduce the heat to low, and steam until tender but still bright green, about 5 minutes.

4| Top noodles with kale, radishes, carrot ribbons, and edamame. Drizzle with 1 tablespoon sauce and top with sesame seeds and microgreens. Serve with remaining sauce and tamari.

Nutrition facts per serving: 523 calories, 24 g fat (3.3 g saturated), 63 g carbs, 23 g protein, 11 g fiber, 954 mg sodium

Recipe courtesy of Shape magazine

Turmeric, and more specifically its primary active constituent known as curcumin, has been used extensively in ancient and modern times for its medicinal qualities (1, 2). It was used as a traditional remedy in Chinese and Indian ayurvedic medicine for more than 2,000 years (3). Research on the uses of curcumin is extensive, and includes studies demonstrating a wide spectrum of biological actions. These include anti-inflammatory, antioxidant, anti-carcinogenic, anti-mutagenic, anticoagulant, anti-fertility, anti-diabetic, antibacterial, antifungal, antiprotozoal, antiviral, anti-fibrotic, anti-venom, antiulcer, hypotensive and cholesterol-lowering activities (5).

Let’s talk more specifically about curcumin’s benefit for cardiovascular health – and especially for endothelial dysfunction.

ENDOTHELIAL DYSFUNCTION

The endothelium is the tissue that lines the interior surface of the blood vessels (and lymphatic vessels). Normal functions of the endothelium include meditation of coagulation, platelet adhesion, immune function and control of the intravascular and extravascular spaces. In vascular diseases, endothelial dysfunction is a disorder broadly defined as an imbalance between vasodilating and vasoconstricting substances produced by (or acting on) the endothelium (6). Endothelial dysfunction can result from and/or contribute to several disease processes, including hypertension (high blood pressure), hypercholesterolemia, diabetes, septic shock and Behcet’s disease (a rare autoimmune disorder causing blood vessel inflammation) (7).

Maintaining healthy endothelial function is of vital importance for supporting cardiovascular health, so measuring endothelial function is a good reflection of cardiovascular health. When blood flow increases through a vessel, the vessel dilates. This phenomenon is referred to as flow-mediated dilation (FMD). FMD is a sensitive measure of endothelial function and serves as a predictive marker of cardiovascular risk. Therefore, improvements in endothelial function, as measured by FMD, are indicative of a reduced cardiovascular risk (8). Supplementation with curcumin is one way to help promote healthy endothelial function via FMD.

PRELIMINARY RESEARCH WITH CURCUMIN

Excess fructose consumption is a risk factor for metabolic syndrome, causing hyperuricemia (excess of uric acid) and endothelial dysfunction in the kidneys. In a study with fructose-fed rats, curcumin lowered uric acid levels, and appeared to improve endothelial dysfunction in the kidneys (9).

Likewise, in a randomized, controlled crossover study (10), 14 healthy male subjects were given a single serving of curry meal (a natural source of curcumin) or a spice-free control meal, to determine if it would improve endothelial function. Before and one hour after consumption, fasting and postprandial FMD responses were measured. According to the results, curry meal increased FMD from 5.2 + 2.5 percent to 6.6 + 2.0 percent (P = 0.001), whereas the control meal decreased FMD from 5.8 + 2.4 percent to 5.1 + 2.3 percent (P = 0.039).

The postprandial FMD after the curry meal was significantly higher than after the control meal (P = 0.002). The researchers concluded, “consumption of curry ameliorates postprandial endothelial function in healthy male subjects and may be beneficial for improving cardiovascular health.”

Of course, a study in rats, and a study on a single serving of curry is not enough to definitively demonstrate that curcumin is effective for improving endothelial function. However, a well-designed and executed human study on curcumin has shown just that.

CURCUMIN BIOAVAILABILITY

Before proceeding to a discussion of the human study on curcumin and endothelial function, it is important and relevant to first address the fact that curcumin has relatively poor bioavailability – with 40 to 75 percent of curcumin passing through the digestive tract unchanged in animal research (11). Also, blood concentrations of curcumin are low and tissue distribution is limited following oral dosing due to its fast metabolic turnover in the liver and intestinal wall (12-20). Even upon intake of doses as high as 10 or 12 g curcumin, maximum plasma curcumin concentrations in humans remain in the low nanomolar range (<160 nmol/L) (21).

There are, however, a few different commercial curcumin extracts supported by research showing better bioavailability vs. regular curcumin. One such extract, whose effects on endothelial dysfunction will be discussed below, is CurcuWIN, a novel curcumin formulation from OmniActive Health Technologies containing 20 percent curcuminoids. A recent human study (22) showed the absorption of total curcuminoids in the blood of this water-dispersible form of curcumin was 45.9-fold higher than normal curcumin.

CURCUMIN’S EFFECT ON ENDOTHELIAL DYSFUNCTION

A double-blind, randomized, placebo controlled parallel study (23) was conducted to examine the effect of differing doses of curcumin on FMD, and consequently on endothelial dysfunction. Researchers from Texas Christian University (USA), Massey University (New Zealand) and Increnovo, LLC (USA) recruited 59 moderately trained men and women to participate.

Subjects were assigned to placebo, 50 mg, or 200 mg curcumin (from 250 and 1,000 mg CurcuWIN, respectively), for eight weeks. The results of this study were originally presented at the Experimental Biology 2016 Meeting in San Diego, and subsequently published in the Journal of Nutrition and Metabolism.

Results showed 200 mg of curcumin produced a dose-mediated improvement in endothelial function as measured by FMD.

Consequently, the improvement in FMD with the 200 mg dose of curcumin represented a 37 percent increase over placebo.

The researchers concluded that eight weeks of 200 mg oral curcumin supplementation resulted in a clinically significant improvement in endothelial function as measured by FMD in apparently healthy adults. Not only does this suggest that oral curcumin supplementation may present a simple lifestyle strategy for decreasing the risk of cardiovascular diseases, but other research suggests for every 1 percent increase in FMD, there is a 9 to 17 percent decrease in cardiovascular disease (24). Therefore, daily supplementation with 1,000 mg CurcuWIN (providing 200 mg of curcumin) had a clinically meaningful impact on potentially reducing cardiovascular risk by 15 to 50 percent in healthy individuals.

CONCLUSION

Curcumin has been used extensively in ancient and modern times for its medicinal qualities, with research demonstrating a wide range of biological effects. A particular benefit of curcumin supplementation is protection against, and improvement of endothelial dysfunction through an increase in FMD. CurcuWIN, which has been shown to have 45.9-fold higher bioavailability vs. standard curcumin, has also demonstrated a significant increase in FMD vs. placebo in clinical study. This increase in FMD could potentially reduce cardiovascular risk by 15 to 50 percent in healthy individuals.

Article from Natural Practiioner Mag. 

References:

1. Chattopadhyay I, Biswas K, Bandyopadhyay U, Banerjee RK. Turmeric and curcumin: Biological actions and medicinal applications. Current Science. 2004;87(1):44-53.
2. Curcuma longa (turmeric). Monograph. Altern Med Rev 2001;6 Suppl:S62-6.
3. Curcuma longa (turmeric). Monograph. Altern Med Rev 2001;6 Suppl:S62-6.
4. Togni S, Appendino G. Curcumin and Joint Health: From Traditional Knowledge to clinical validation. In: Watson RR, Preedy VR (eds.) Bioactive Food as Dietary Interventions for arthritis and related inflammatory diseases. San Diego: Academic Press; 2013:67-81.
5. Chattopadhyay I, Biswas K, Bandyopadhyay U, Banerjee RK. Turmeric and curcumin: biological actions and medicinal applications. Curr Sci. 2004;28(1):44-53.
6. Deanfield J et al. Working Group on Endothelin endothelial factors of the European Society of Hypertension. J Hypertens. 2005;23(1):7-17.
7. Munzel T et al. Pathophysiology, diagnosis and prognostic implications of endothelial dysfunction. Ann Med. 2008;40:180-196.
8. Kelm M. Flow-mediated dilatation in human circulation: diagnostic and therapeutic aspects. Am J Physiol Heart Circ Physiol. 2002 Jan;282(1):H1-5.
9. Zhnag DM et al. Protection of curcumin against fructose-induced hyperuricaemia and renal endothelial dysfunction involves NO-mediated JAK-STAT signaling in rats. Food Chem. 2012 Oct. 15;134(4):2184-93.
10. Nakayama H. A single consumption of curry improved postprandial endothelial function in healthy male subjects: a randomized, controlled crossover trial. Nutr J. 2014 Jun 28;13:67.
11. Luper S. A review of plants used in the treatment of liver disease: part two. Altern Med Rev. 1999;4:178-188.
12. Shoba G et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64:353-356.
13. Sharma RA. Pharmacodynamic and pharmacokinetic study of oral curcuma extract in patients with colorectal cancer. Clin. Cancer Res. 2001;7:1894-1900.
14. Vareed SK et al. Pharmokinetics of curcumin conjugate metabolites in healthy human subjects. Cancer Epidemiol. Biomarkers Prev. 208;17:1411-1417.
15. Cheng AL et al. Phase 1 clinical trial of curcumin, a chemopreventive agent, in patients with high-risk or pre-malignant lesions. Anticancer Res. 2001;21:2895-2900.
16. Lao CD et al. Dose escalation of a curcuminoid formulation. BMC Complement. Alter. Med. 2006;6:10.
17. Garcea G et al. Consumption of the putative chemopreventive agent curcumin by cancer patients: assessment of curcumin levels in the colorectum and their pharmacodynamic consequences. Cancer Epidemiol. Biomarkers Prev. 2005;14:120-125.
18. Sharma RA et al. Phase 1 clinical trial of oral curcumin: biomarkers of systemic activity and compliance. Clin Cancer Res. 2004:10:6847-6854.
19. Carroll RE et al. Phase IIa clinical trial of curcumin for the prevention of colorectal neoplasia. Cancer Prev. Res. (Phila) 2011;4:354-364.
20. Ringman JM et al. Oral curcumin for Alzheimer’s disease: tolerability and efficacy in a 24-week randomized, double blink, placebo-controlled study. Alzheimers Res. Ther. 2012;4:43.
21. Vareed SK et al. Pharmokinetics of curcumin conjugate metabolites in healthy human subjects. Cancer Epidemiol. Biomarkers Prev. 2008;17:1411-1417.
22. Jager R et al. Comparative absorption of curcumin formulations. Nutr J. 2014 Jan 24;13:11.
23. Oliver JM et al. Novel form of curcumin improves endothelial function in young, healthy individuals: a double-blind placebo controlled study. J Nutr Metab. 2016;2016:1089653.
24. Green DJ et al. Flow-mediated dilation and cardiovascular event prediction: does nitric oxide matter? Hypertension. 2011 Mar;57(3):363-9. 

This hidden gem is energizing and has the added benefit of turmeric’s renowned anti-inflammatory properties. This is one of those recipes you just have to try yourself to understand how good it really is.

Ingredients

1 cup almond milk

1 banana [Mango or Peach makes a good substitute]

3 leaves kale, large stems discarded and leaves chopped (1½ cups)

¼ cup flax seed meal

1 tablespoon chopped fresh ginger [You could use ¼ teaspoon ground ginger]

½ teaspoon ground turmeric

¼ teaspoon stevia [May substitute 1 teaspoon of honey.]

¼ teaspoon cayenne pepper

1/8 teaspoon black pepper [Increases turmeric’s absorption]

1 tablespoon almond butter

6 ice cubes

Blend all ingredients in a blender until smooth.

Per 1 1/3 cup serving: 221 cal, 10.9g fat (1.2g sat), 8.1g pro, 29g carb, 8.9g fiber, 113 mg sodium

Recipe courtesy of allrecipes.

This creamy and satisfying beet soup is not only beautiful, but the red-violet color of beets comes from a unique and highly valuable antioxidant called betacyanins. They're widely studied for their ability to support healthy detoxification and manage inflammation response. Beets also contain potassium, vitamin C and iron. A recent study in the Journal of Applied Physiology showed beet juice consumption increased stamina and exercise tolerance.

Beets aren't the only superfood in this soup! It also contains maca and turmeric. What an amazing way to consume these superfoods!

Cumin Beet Soup

Serves 4

1 lb beets (about 3 to 4 medium), trimmed and scrubbed

1 tbsp beet powder (TRY: Synergy Company Beet Juice Powder)

1 tbsp coconut oil

½ tsp cumin seeds

2 cloves garlic, minced

1 large yellow onion, diced

1 tbsp maca powder

½ tsp ground turmeric

¼ tsp chile powder

½ tsp sea salt

1 13.5-oz BPA-free can full-fat coconut milk, divided

2 tsp dulse flakes

1 tbsp fresh lemon juice

Ground sumac, for garnish, optional

Beet sprouts, for garnish, optional

Instructions:

1. Preheat oven to 375^oF. Wrap beets individually in foil, then place on a baking sheet. Roast for 60 to 90 minutes, or until very soft. Remove beets from oven and let rest until they are cool enough to handle. Peel away and discard beet skins; dice beets. Set aside.

2. In a medium saucepan over medium, warm coconut oil. Add cumin seeds and lightly toast until fragrant, about 1 minutes. Add garlic and onion and cook, stirring occasionally, until softened, about 3 to 4 minutes. Add beet powder, maca, turmeric, chile powder, salt and 2 cups water. Bring to a boil, then reduce heat to low and simmer for 15 minutes.

3. To saucepan, stir in 1½ cups coconut milk and simmer for 1 minute to warm. To a blender, transfer soup and add dulse flakes and lemon juice. Puree until smooth –be sure to blend very thoroughly for an even silky texture. Serve warm and drizzle with remaining coconut milk. If using, add a sprinkle of sumac and beet sprouts for garnish. 

Enjoy!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

Recipe courtesy of Julie Morris and cleaneating.com