The anti-inflammatory marvels of African turmeric
What's the story
Turmeric, with its rich yellow hue, holds a place of honor in Africa's culinary and medicinal traditions, spanning hundreds of years.
Scientifically termed curcuma longa, this powerful spice is renowned for its anti-inflammatory and antioxidant properties.
This article explores the benefits of African turmeric and provides tips on integrating this healthful spice into your everyday routine.
Curcumin content
A powerhouse of curcumin
Turmeric contains a single active ingredient: curcumin, which makes up a mere 2-5% of the spice.
This is what gives turmeric its unique color and most of its health benefits.
Research indicates that curcumin can dramatically lower markers of inflammation in the body. This makes it a powerful natural remedy for various diseases linked to chronic inflammation.
Bioavailability
Enhancing absorption
The issue with curcumin is that it has poor bioavailability i.e. very little of it gets absorbed into the bloodstream upon ingestion.
But, did you know that combining turmeric with black pepper can boost absorption by a whopping 2,000%?
Black pepper contains piperine, a natural substance that enhances the bioavailability of curcumin. Hence, this powerful pair works in synergy to amplify their health benefits.
Cooking with turmeric
Versatile culinary uses
African turmeric is a versatile ingredient that can be easily added to various dishes to enhance both flavor and nutritional value.
It's a staple in stews, rice dishes, soups, and teas across Africa.
To maximize its anti-inflammatory benefits, always add a pinch of black pepper when cooking with turmeric.
This enhances absorption while adding depth to the dish's flavor profile.
Skincare benefits
A natural remedy for skin health
Besides being a superfood for your insides, African turmeric holds a special place in beauty regimens across the continent.
Its powerful anti-inflammatory properties make it a natural remedy for skin concerns like acne and eczema.
Whipping up a face mask by combining turmeric powder with honey or yogurt can calm irritated skin and enhance your complexion over time.
Consumption tips
Daily intake recommendations
Although adding African turmeric to your diet provides many health benefits, it's important to use it in moderation.
You should limit your daily intake to 500-2,000 mg of curcumin per day, which is approximately one teaspoon of ground turmeric powder.
Consuming more than this can cause side effects like stomach upset or dizziness because of its powerful bioactive compounds.