The curry isn’t good for you—but the turmeric might be

The curry isn’t good for you—but the turmeric might be

A staple of Indian and Middle Eastern cooking, turmeric is the spice responsible for giving curry powder its beautiful vibrant yellow and if you haven’t heard of it before, where have you been? Turmeric enjoyed its 15 minutes of fame this year, found in lattes, teas, nuts, ghee, juice shots, cocktails, capsules and lip balms. It has been lauded as the latest superfood to improve memory, skin health, digestion and hay fever.

And turmeric is good for you—if you consume 25g per day. Doesn’t sound like much, until you realise the average supermarket bottle of spice is 28g…

Why do you need that much? Because the active ingredient with all the espoused health benefits isn’t turmeric itself: it’s curcumin, one of the hundreds of compounds in the turmeric spice. Part of Ayurveda, an ancient branch of alternative medicine, curcumin is thought to improve the overall energy of the body, and the polyphenol has been hailed for its anti-inflammatory properties. These properties, combined with the antioxidant effects, are what make curcumin such an interesting prospect to researchers and consumers worldwide. It almost sounds too good to be true: how can one compound ease joint pain, combat metabolic syndrome, Alzheimer’s, and depression, protect cardiovascular health, prevent cancer and promote wound healing?

More than 7,500 studies have been published on curcumin looking at its effects in managing a range of oxidative and inflammatory conditions: the research shows it can help in metabolic syndrome, arthritis, anxiety, hyperlipidemia, muscle soreness, degenerative eye conditions, kidney function and pain management. Curcumin has also been shown to help prevent cancer and improve results from chemotherapy and radiation therapy. Further studies are ongoing, but there’s evidence to suggest curcumin may well help in a range of conditions as well as promote overall health in people who have no discernible health problems.

The biggest problem we have is absorbing the curcumin in whatever form we take it. Not only is 25g of turmeric every day ludicrous, curcumin itself isn’t particularly absorbable or bioavailable. Bioavailability refers to the quantity of the ingredient that reaches the target organ, not how well it is absorbed. If you just sprinkle turmeric on your foods, of the 3 percent of curcumin that survives the gut, only 25 percent will reach its destination. For the body to use curcumin once you’ve eaten it, it needs to be combined with black pepper. Adding turmeric to dinner or drinking a yellow coffee simply will not give you the health injection you’re looking for. Turning to supplements might seem a suitable alternative, but remember not all supplements are made equal, price does not denote quality and curcumin alone will not cure your health ails. The most effective supplements will contain black pepper extract or piperine, which may slow down metabolism of any prescription medication you might be taking: medications for conditions like seizures and high blood pressure may become toxic if their metabolism is disrupted.

As with most superfoods, there’s evidence to suggest curcumin is great for you but we’re yet to have anything truly conclusive. Anecdotal studies and countless clinical trials have found curcumin can be useful in managing bone and joint conditions and pain levels, meaning curcumin might be something to try if you’re suffering knee pain or arthritis, for example.

Otherwise, use turmeric to flavour your meals and add vibrant colour to your food—if you’re a fan of a turmeric latte, then enjoy it for the taste, not the magical health benefits.