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One teaspoon of turmeric powder contains just nine calories, but the golden spice is truly a star because of its anti-inflammatory molecules, including one called curcumin. Turmeric powder is about 3.14 percent curcumin, suggests one study published in Nutrition and Cancer. "Turmeric and curcumin, the most active constituent of the spice, have been the subject of thousands of studies," says Maribeth Evezich, M.S., R.D., M.B.A., a dietitian based in New York City. "This research shows that curcumin has potent antioxidant and anti-inflammatory properties as well as antiviral, antibacterial, anti-fungal and immune-modulating activities." You could benefit from up to a teaspoon a day.
Curcumin may also have artery-clearing effects. In one study from Taiwan, people who consumed curcumin extracts daily significantly reduced their levels of bad cholesterol (LDL) in just 12 weeks. Other research published in Investigative Ophthalmology & Visual Science links curry with eye health saying people who frequently consumed curry were less likely to have high myopia, an eye condition that can cause vision loss.
Got gut problems? Turmeric might help. In a study published in the British Journal of Nutrition, curcumin reduced inflammation in the guts of people with inflammatory bowel disease. What's more, turmeric can act as a natural pain reliever, as one study from Thailand found curcumin extract worked about as well as ibuprofen to relieve pain among people with osteoarthritis.
The first and easiest way to use turmeric is to cook with it: Sprinkle turmeric powder on vegetables like cauliflower before roasting, recommends Evezich. Simmer the spice into soup or add it to the water you use to cook rice or lentils. Add turmeric to smoothies and juices or saute with scrambled eggs or tofu. If you prefer (and can find) the fresh root, use a grated tablespoon as a substitute for a teaspoon of the dried form, says Evezich. To maximize the benefits of turmeric, combine it with fat, such as coconut oil, she adds. This helps distribute the spice evenly into your dish. Add black pepper for more flavor and power. The seasoning can boost your body's absorption of curcumin
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