Every single day, 7 days a week, 365 days a year I include tumeric in my diet. I have been doing this for the past three years. I usually add it to my green beans which is my go to mid-day snack. Today I switched things up and made this delicious, healing tumeric smoothie. Before I get into the smoothie though, let’s talk about tumeric.
Tumeric (Curcuma longa) is a potent spice that gives curry its bright mustard yellow color. It has been used in Indian culture for centuries as a spice but also as a medicinal. Curcumin is the powerful compound in tumeric that provides profound health benefits. It has significant anti-inflammatory properties. In fact, so significant that it is said to exceed the therapeutic benefits of ibuprofen (Advil, Motrin). As mentioned in my previous post, chronic inflammation plays a role in heart disease, cancer, diabetes, arthritis, dementia and depression. Anything that reduces inflammation in the body will help to offset such conditions.
When I was a young nurse working in neurology it was always the belief that neurons (brain cells) were incapable of multiplying. Well this was a myth that has been busted. Advances in neuroscience research have found that neurons can indeed multiply and form new connections even after childhood. Brain derived neurotrophic factor (BDNF) is a protein responsible for preserving the life of neurons. BDNF is found to be lower in individuals suffering from Alzheimer’s and depression. Curcumin elevates levels of BDNF and consequently promotes neurogenesis (growth of nerve tissue). This is exciting news in the prevention and off-setting of neuro-degenerative processes.
There is evidence that curcumin may prevent certain cancers – most notably colorectal cancer. It helps the body destroy mutated cancer cells before they have a chance to spread. Although there is nothing absolutely substantiated at this point, research is underway in curcumin’s role in killing off cancer cells and preventing the metastasis (spread) of cancer. The preliminary reports look promising.
In order to fully benefit from the cucumin in tumeric it should be ingested along with black pepper. The piperine found in black pepper reacts with cucumin to enhance its absorption.
Tumeric can be ingested in the form of the actual tumeric root, the powdery spice or supplemental capsules. Tumeric root can be found in certain grocery stores and the daily recommended dose is 1/4 inch. I have been successful in getting it at Heinen’s and Meijers although I understand it is available at Whole Foods Market. It lasts about 10 days in the refrigerator if the skin is left on. Powdered tumeric is found in the spice section of practically any grocery store. The recommended dose is 500 – 2000 mg per day (1/4 – 3/4 tsp). The fresh form of tumeric is always better than the dried spice as it retains more nutrients. That being said, it is not always possible to have fresh on hand so I always have the powder in my spice rack.
If you are taking any of the following medications you should talk to your doctor first before taking tumeric on a regular basis:
- Blood thinning medication (coumadin, plavix, aspirin, warfarin, clopidogrel). Tumeric may increase the effects of these medications.
- Drugs that reduce stomach acid (cimetidine, ranitidine, omeprazole, famotidine). Tumeric may interfere with the action of these drugs.
- Drugs for diabetes. Tumeric may increase the effects of these medications causing low blood sugar).
Ingredients
- 1 cup unweetened almond milk (or plant based milk of your choosing)
- 1 banana
- 1 scoop unflavored collagen powder (see my article Collagen: Restoring Your Fountain of Youth)
- 3 pitted dates
- 1/2 tsp. tumeric powder
- 1/8 tsp. ground black pepper
Directions
Simply add all ingredients in a blender, whip it up and ENJOY! The collagen powder is optional but wow does it give this smoothie added depth and a whipped cream flavor and consistency.
