Cranberries have a unique flavor making them a favorite for many meals or even just to snack on. Packed with dense antioxidants and fiber, cranberries are one of Nature’s medicinal foods. In fact cranberries have a higher content of antioxidants than many other fruits and berries. And with a low sugar ratio (only four grams of natural sugar per cup) cranberries are an ideal antioxidant.

Cranberries Have Many Health Benefits

While cranberry juice is well known to support women’s health, there are many other benefits of cranberries that make them an ideal food. Do you know the major health benefit reasons to include cranberries in your diet?

Prevents UTI Infections

The first benefit of cranberries, or rather cranberry juice, is preventing urinary tract infections (UTIs). Cranberries are loaded with an antioxidant called proanthocyanidins, or PACs for short. These PACs help reduce the chances of developing a UTI by keeping bacteria from sticking to the walls of the urinary tract. Because women are more prone to UTIs the cranberry is a friend to women’s health.

Improves Digestion

The fiber content found in cranberries is great for overall digestive health. One cup of cranberries has about 4.6 grams of fiber which is 16% of the recommended daily amount of fiber. Not only does the fiber help you stay fuller for longer, but it also keeps you regular and prevents big swings in your blood sugar. This may reduce the risk of stomach ulcers and some cancers.

Reduces Bad Cholesterol

Cranberries are rich in anthocyanins (an antioxidant), which have protective cardiovascular effects that can lower high levels of LDL, or “bad” cholesterol and raises the HDL or “good” cholesterol which is beneficial to heart health. Studies have shown that dried cranberries contain more phenol antioxidants than any of the other commonly consumed fruits like raisins, plums, or apricots.

Supports Anti-Aging

The high levels of antioxidants in cranberries help flush out the endocrine system of free radicals that contribute to the aging process. With these free radicals removed your skin can look younger with prolonged improvement of the internal organ functions.

Eat Cranberries All Year Long, Not Just During the Holidays!

Cranberries have been part of my family’s traditional holiday celebrations all my life. But over the years I’ve started incorporating cranberries in foods I eat all year long. Whether in sauces, salads, casseroles, desserts, drinks, snack mix, or toppings, eat more cranberries to live well with zest. Let me know your favorite ways to enjoy cranberries.

Enjoy and Live Well with Zest

Bev xo

Written by Bev Hope

Reviewed by Board Certified MD

The post Cranberries: Nature’s Potent Antioxidant Food appeared first on Well with Zest.

Looking for delicious appetizers to share on game day? This gluten-free dip recipe is a sure winner for game day, potlucks, or movie nights. The mixture of roasted red peppers, almonds, and garlic creates a vibrant, diverse, and tangy range of flavors and textures that will enhance any chip, cracker, vegetable or favorite crudité you love to eat with dip.

Game Day Winner

The first time I made this Romesco Red Pepper Dip was on Super Bowl Sunday. I wanted a healthy option for me and my sons to nibble on whether the game turned out to be a thriller or a dud. We were rooting for the Patriots that year and we all liked Tom Brady and wanted him to win one more Super Bowl.

In the past we would have eaten an entire bag of tortilla corn chips with queso and salsa by half time. Much to my surprise, we had eaten half of the platter by half time and forgotten the chips. I knew it was a keeper recipe—no matter which team won the Super Bowl that year.

We were thrilled with the Patriot’s win that year and we also fell in love with this incredible Romesco Red Pepper Dip. Now it has become a favorite for every football Sunday. My sons even spread it on their favorite bread with cheese, turkey, some greens and make a quick and easy meal out of it. It’s a gluten-free, Paleo style dip that makes a great dip, topping or spread. Delicious, healthy, quick and easy, –it’s not only a winner, it’s an unbeatable keeper.

Here are the vibrant, diverse ingredients that blend into a perfect mouth-watering, tangy Mediterranean flavor you can’t resist.

Roasted Red Peppers

Roasted Red Peppers form the base of the dip giving it the red color and tangy flavor. Red peppers have a high concentration of vitamins A and C, provide over 200% of your vitamin C requirements, are rich in antioxidants, and help support your immune system and fight off free radicals and disease.

Almonds

Almonds are one of my favorite nuts for their taste, texture and vast health benefits. They are rich in healthy fats, fiber, protein, magnesium, vitamin E, antioxidants and help support cardiovascular and heart health. They add a thickness and creamy texture to the dip that is hard to beat, and pairs well with the taste of most crackers or crudité’ dippers.

Garlic

Organic garlic gives this dip a little kick and mixes well with the feta cheese. Garlic is a super food that is loaded with antioxidants that help fight off diseases and infections and is one of the most medicinal foods for supporting heart health.

Feta Cheese

Greek Feta Cheese adds a luscious creamy texture that goes well with the almonds too. Feta cheese is rich in B vitamins, phosphorus, and calcium which helps support bone health. It also has many fatty acids and bacteria that are good for the gut health.

Sherry Vinegar

Sherry Vinegar is a dry, aged vinegar from Spain I like to have on hand because a small spoonful can enhance the flavor of sauces, dressings, and dips. But sherry vinegar is also known to support healthy cholesterol and blood sugar levels. Vinegars have been used for centuries to support digestion and promote liver detox. A spoonful a day can keep the doctor away.

Romesco Red Pepper Dip Makes Appetizers More Tasty and Healthy

Delicious and nutritious dips help make your crudites and appetizers more tasty and healthy. This Romesco Dip recipe will pep up your next party. Share with your friends and family and let me know what you think!

Grace Notes

Healthy eating and colorful eating go hand in hand. If it’s colorful, it’s probably good for you. It adds to the sensory delight and appeal of the dish. Be creative—the possibilities for enjoying this dip are countless. It’s a simple dish that brings health and happiness. What more can you ask for?

Enjoy and live Well with Zest!

Bev xo

 

Written by Bev Hope

Print

Romesco Red Pepper Dip

• Author: Bev Hope

Ingredients

• 1/2 cup whole roasted almonds
• 2 Tbsp. extra virgin olive oil
• 2 tsp minced garlic
• 1 cup drained roasted red peppers (from a jar)
• 1/4 cup crumbled feta cheese
• 2 tsp sherry vinegar
• 1 tsp hot paprika
• Salt and Pepper

Instructions

1.  Pulse almonds in a food processor until finely chopped.
2.  Place oil and garlic in skillet on medium low heat. When mixture sizzles, wait 30 seconds then transfer to processor.
3. Add remaining ingredients to the food processor except salt and pepper.
4.  Process until well blended.
5. Season with salt and pepper.

Notes

ADD-INS

Make your own food rainbow around the dip. My favorites are red, orange, yellow and green peppers, colorful red and orange cherry tomatoes, purple endive, green celery, yellow squash, orange mini carrots.

Try any of your favorite Paleo style crackers and dippers. One of my favorite dippers is crisp plantain chips.

OPTIONS

If you don’t have Sherry Vinegar, you can replace it with other vinegars such as Rice Vinegar, Red Wine Vinegar, Apple Cider Vinegar, or Champagne Vinegar.

Add red pepper flakes to add some extra spiciness.

The post Romesco Red Pepper Dip appeared first on Well with Zest.

This Green Zesty Detox Gut Health Smoothie is one of my favorites to soothe the gut and demonstrate how delicious healthy foods can be. It’s packed with fiber, nutrients, powerful antioxidants and wholesome ingredients that you feel go to work inside your body from the moment your drink it. It’s a gut love fest from the first tangy sip.

This creamy green goodness drink is an anti-inflammatory powerhouse packed with the perfect combination of nutrient dense dark leafy green vegetables and fruits brimming with vitamins, minerals, and antioxidants. It’s a perfect blend of green smooth texture combined with zesty citrusy sour notes that’s uplifting and energy boosting. It’s packed with more nutrients than your average meal, so it helps you stay healthy on the inside and out. You can enjoy it for breakfast, light lunch or a snack between meals.

Impact of Gut Health on Immune System

Getting more nutrient dense foods is not only a positive, it’s a must for anyone living with a chronic auto-immune condition. Eating more anti-inflammatory foods high in vitamins, minerals and antioxidants such as fruits and vegetables helps support a healthy immune system.  Medical researchers are continually finding new evidence of the impact of gut health on the immune system.

I’ve learned more about more about improving gut health since being diagnosed with Graves’ Disease. I know that loving my gut and feeding it anti-inflammatory foods is key for maintaining optimal health. When I feed by gut, soothing, wholesome, nutrient dense ingredients, it loves me back and I feel good on the inside and out.

If you or your loved ones are dealing with an inflammation-based health condition, do your gut a favor and try this anti-inflammatory, gut health green smoothie. It’s full of creamy green goodness and pure deliciousness from the most potent powerhouse plant foods that can help transform your health on the inside and out.

Live well. Start a gut loving smoothie lovefest.  The more you love your gut, the more your gut will love you and the healthier you will be.

Why this Green Smoothie is a Must for Your Gut!

Green Tea

Green Tea is high in flavonoids (antioxidants) and is the best source of catechins. Catechins are a group of antioxidants that stop cell damage and fight disease and are even more powerful than vitamins C and E.

Turmeric

The spice turmeric commonly used in curry comes from the turmeric root and is related to the ginger family. Whole turmeric root is loaded with potent anti-inflammatory and antioxidant compounds. This golden superfood spice been researched extensively due to its powerful anti-inflammatory health benefits. Turmeric is one of nature’s most potent anti-inflammatory botanicals.

Spinach and Arugula

Spinach and arugula are jam packed with vitamins, especially K and A as well as folic acid, magnesium, iron and calcium. They are powerful anti-inflammatory, antioxidant, detoxifying super foods. With significant gut health benefits of spinach and arugula, they are foundational to any green detox smoothie recipe.

Cilantro

Cilantro is loaded with beneficial phytonutrients, vitamins, minerals, flavonoids and active phenolic compounds. It helps your body get rid of heavy metals by binding to them. Eating a diet rich in cilantro can also have great anti-inflammatory and digestive benefits.

Celery

Celery is a great source of inflammation fighting compounds and antioxidants. It’s a rich source of vitamin C, beta carotene, and flavonoids. There are at least 12 kinds of antioxidants in a single stalk. It’s a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract. Read more about celery and gut health here.

Kiwis

Kiwis are full of nutrients like vitamin C, vitamin K, vitamin E, folate and potassium. They have a lot of antioxidants and are a good source of fiber. Their fuzzy brown peel and small black seeds are edible. Kiwis pack a lot of flavor and health benefits in a small fruit.

Bananas

Bananas have a natural antacid effect and can help normalize digestive function. They are also full of healthy carbohydrates and potassium that fills you up and gives you energy. Read more about bananas and gut health here.

Apples and Pears

Apples and pears can improve digestion and assist the immune system thanks to being extremely rich in dietary fiber and important antioxidants. In addition, apples and pears are rich in quercetin, an anti-inflammatory flavonoid that can actually help heal the lining of the intestine. Read more about apples and pears and gut health.

Lemons and Limes

Lemons and limes contain high amounts of vitamin C, soluble fiber and plant compounds. The soluble fiber in lemons and limes can help improve digestive health. But you need to heat the pulp, not just the juice. The zesty taste and sour notes of the lemons and lime add a tangy balance that makes the green detox smoothie delicious as well as nutritious.

Power Packed Gut Health Smoothie

It’s the perfect anti-inflammatory gut health smoothie for living well with zest! Combining nutrient dark leafy greens, fruits, plus anti-inflammatory green tea and turmeric, this smoothie is the perfect drink to soothe, uplift, detox, and energize you and help keep you healthy inside and out. It’s not only zesty, it’s healthy! Makes plenty to share with your family or save the extra for a healthy snack to enjoy later.

I always love sharing, enjoying easy, healthy recipes.  Even more rewarding is sharing delicious food that helps people live well with zest! I hope you try it and share it with your family and friends. Let me know what you think?

Grace Notes

It’s so true that we are what we eat. Now we know that if we love food that loves our guts, our guts love us back and we can live healthier lives.  The more we love our guts, the more our guts love us.

I’m inspired by Popeye, one of the most recognizable pop-culture icons in the world. I fell in love with eating spinach when I was a kid after watching Popeye’s girlfriend Olive Oyl, bring him cans of spinach and watch sparks of hearts fly between them. That must have been true love. Drinking my Green Gut Health Smoothie reminds me of Popeye downing the can of spinach brought to him by loving Olive Oyl. Fueled with his spinach, Popeye cold overcome anything, achieve his dreams, and get his girl. I feel like I’m giving my body extra strength and extra love to stay strong and live well with zest.

You are what you eat. Love yourself. Love your gut.

Enjoy and live Well with Zest!

Bev xo

Written by Bev Hope

The post Green Zesty Gut Health Smoothie appeared first on Well with Zest.

When I was in high school, I kept the latest nutritional information booklets by my bedside table. I would read them to help me understand what foods should be on my “good” list if I wanted to be in shape.  Unfortunately, I followed the wrong advice and began eating mostly low-fat foods, essentially high carbohydrate and highly processed foods. These low fat, processed foods on the ‘good food list” lacked the essential nutrients we need to stay healthy and fit.  Now we know the guidance in those nutrition booklets was not only pretty bad, it was dead wrong. I wish I had known then what I know now.

Food is Medicine

We’ve come a long way baby since the low fat, high carb diets became the rage in the 70’s. We now know the guidance back then to eat low fat, high processed foods was completely wrong. We now have long term studies and decades of evidenced based research that reveal the truth: Food is Medicine. The right foods have the power to keep us alive. The wrong foods consumed over many years have the power to threaten our survival and hasten an early death.

Can an “Apple a Day” Help Keep Death Away?

We’ve moved on from the cliché, “An apple a day keeps the doctor away” to serious talk: “An apple a day keeps cancer away”.  Now we are moving to even more serious talk: “An apple a day keeps early death away!”  So, what’s in the proverbial “apple”? How does the proverbial “apple a day” help keep death away? Well, it’s back to our basic A, B, C’s of nutrients, vitamins and minerals.

We need to understand what vitamins and minerals are in the food we eat and what they do for our bodies. Vitamins and minerals are essential and necessary for our bodies to function at the cellular level. Unfortunately, and alarmingly, the modern-day diet worldwide is lacking in sufficient amounts of the essential vitamins and minerals humans need to live well and live long. Many people are dying too young due to consuming so much bad food and not enough good food.

Poor Diet is Associated with 20% of Deaths World-Wide

Poor diet is associated with 1 in 5 deaths world-wide, according to a new large study. That’s 11 million deaths a year due to putting the wrong foods in our mouths. The study, published in the journal, The Lancet, tracked trends in consumption of 15 dietary elements from 1990 to 2017 in 195 countries. These included diets low in fruits, vegetables, legumes (peas and beans) whole grains, seeds, milk, fiber, calcium, seafood, omega 3 fatty acids, polyunsaturated fats, and diets high in red meat, processed meats, sugar -sweetened beverages, and trans fatty acids and sodium. These are diets low in good foods and high in bad foods.

Essential Vitamins and Minerals Our Bodies Need to Function

We all need to understand the basics of nutrients in the food we eat. We need to understand what vitamins and minerals our bodies need to function properly so we can eat what we need to keep our bodies functioning well. If you don’t want to be a chronically malnourished, underproductive, at risk for early onset of chronic disease, or early death, be sure you are getting enough of the following vitamins and minerals:

Vitamin A

Vitamin A functions include the formation and maintenance of teeth, bones, soft tissue, white blood cells, the immune system, and mucus membranes.

Vitamin B1

Vitamin B1 enables the body to use carbohydrates as energy. It is essential for glucose metabolism and plays a key role in nerve, muscle and heart function.

Vitamin B5

Vitamin B5 know as Pantothenic Acid helps turn the food you eat into the energy you need. It’s important for many functions, especially breaking down fats.

Vitamin B6

Vitamin B6 is involved in protein metabolism, brain development during pregnancy and infancy as well as immune function.

Vitamin B12

Vitamin B12 helps keep the body’s nerve and blood cells healthy and. Helps make DNA, the genetic material in cells.

Biotin

Biotin helps turn protein, fat, carbohydrates you eat into energy you need.

Vitamin E

Vitamin E helps protect cells from damage caused by free radicals and helps boost the immune system to fight bacteria and viruses.

Vitamin K

Vitamin K is important for blood clotting and healthy bones.

Phosphorous

Phosphorous is an essential mineral that your body uses to build healthy bones and teeth, create energy and make new cells.

Calcium

Calcium is important for building and protecting bones and teeth. It plays important roles in other functions including nerve, muscle and heart function.

Sodium

Sodium is used by the body to control blood pressure and blood volume. Your body also needs sodium for your muscles and nerves to work properly.

Magnesium

Magnesium is important for many processes in the body including regulating muscle and nerve function, blood sugar levels and blood pressure, and making protein, bones, and DNA.

Iron

Iron is a mineral the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Your body also uses iron to make myoglobin, a protein that provides oxygen to muscles. Your body needs iron to make some hormones and connective tissue.

Iodine

Iodine is used by the body to make thyroid hormones. These hormones control the body’s metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.

Fluoride

Fluoride is contained in bones and teeth. Your body needs fluoride for the formation and health of bones and teeth.

Zinc

Zinc helps the immune system fight off invading bacteria and viruses.  The body also needs zinc to make proteins and DNA, the genetic material in all cells.

Copper

Copper works with iron to help the body form red blood cells. It also helps keep the blood vessels, nerves, immune system and bones healthy. Copper also aids in iron absorption.

Chromium

Chromium is an essential nutrient for sugar and fat metabolism. Normal dietary intake of Cr for humans is suboptimal. Most diets contain less than 60% of the minimum suggested intake of 50 micrograms. Insufficient intake of chromium leads to symptoms similar to those observed for diabetes and cardiovascular diseases.

Selenium

Selenium is important for reproduction, thyroid gland function, DNA production and protecting the body from damage caused by free radicals and from infection.

Learn Basics of Nutrients, Vitamins, and Minerals You Need to Live!

Whether you or someone in your family suffer from a chronic disease or not, it’s essential to get informed on the basics of food nutrients. It’s not only about what not to eat, but more importantly it’s about what to eat to stay well and live well with zest! Here is my free E-book that provides comprehensive nutrient information, the best food sources for each nutrient, and recommended daily allowances of vitamins and minerals. Click here to receive free E-book.

I am a widow and I want to live as long as possible to be here for my two sons. I live by the mantra that Food is my Medicine. I need to eat well to take care of my body and be here for my sons.  For my own benefit, I gathered a summary of what I needed to know to be informed about nutrients in food and now I’d like to share it with you. It’s exciting and empowering to get to know food as medicine on a more intimate level.

Click here to receive free E-book of comprehensive nutrient information, the best food sources for each nutrient, and recommended daily allowances of vitamins and minerals.

What I’ve learned is it’s important is to love good food and to feed our bodies the good food that loves us back. Love your body by eating foods with the essential vitamins and minerals that will help keep you healthy and strong. Learn what foods are the best sources to help you live long and live well with zest!

Cheers to Living Well with Zest!

Bev

Written by Bev Hope

Reviewed by Board Certified MD

Well with Zest Disclaimer: We are not medical doctors or RD’s, and we do not treat disease. The information provided does not substitute for medical advice, diagnosis, or treatment by your doctor or other qualified clinician.

The post Know What To Eat– Your Health and Life Depends On It appeared first on Well with Zest.

When the cool weather comes, who doesn’t crave yummy comfort foods? It’s Nature guiding us to feed our bodies the food we need for optimal health.  I often crave hot French Onion Soup when the cool weather arrives. For my own healthy diet needs, I’ve adapted the old-fashioned traditional recipe to a delicious perfect Keto-friendly soup that promotes healthy eating and heart-warming comfort too. Not only is it yummy in the tummy, it’s full of health benefits that come from the nutrient-packed ingredients: ghee butter, yellow onions, beef bone broth, and garlic, thyme, gruyere cheese and more.

French Onion Soup is a classic comfort food I’ve enjoyed for years, but it’s amazing how many health benefits each of its ingredients provides too. This Keto Style French Onion Soup is food that is medicine! Check it out.

Comfort Food Ingredients with Many Health Benefits

Ghee Butter

I recommend using Ghee rather than regular butter. A 2018 Study published in the Journal of Complementary and Integrative Medicine, shows lower fat and cholesterol levels in people consuming ghee rather than regular butter. It’s easier on the stomach for people who are also lactose intolerant. Ghee butter can be a little pricey compared to regular butter but is easy to make at home which can save money on your grocery bill.

Yellow Onions

Yellow onions bring a bold but sweet taste perfect for this Keto French Onion Soup recipe. Onions are nutrient dense, loaded with anti-oxidants and contain approximately 8-20 percent of recommended daily Vitamin C per serving, so they help strengthen the  immune system and fight off flu and colds. They benefit heart health, help control blood sugar levels, and are good for digestive health as well.

Garlic Cloves

I add garlic to my Keto French Onion Soup because it complements the onion flavor and provides additional immune-building power, especially important during cold and flu season. Garlic helps prevent and speed recovery from colds. Plus, garlic is also good for heart health, blood pressure and cholesterol.

Fresh Thyme

This herb blends well with the other components of this French Onion Soup recipe. Thyme provides more than just a pleasant taste, however. Fresh thyme also has Vitamin C, Vitamin A and mood-enhancing ingredients. It helps prevent colds, regulates blood pressure and lift our spirits too!

Beef Bone Broth

I love the way the natural beef bone broth blends with this soup. It forms the base and provides a wide array of rich nutrients and minerals such as protein, essential fatty acids, iron, selenium, manganese, zinc and more. Bone broth is packed with nutrients that boost immune system function, increase energy and support gut health.

Xanthan Gum

I use it to thicken the French Onion Soup broth. However, it also can slow down the distribution of blood sugar into your system. It helps prevent a spike in blood sugar.

Gruyere Cheese

I prefer aged Gruyere cheese in my Keto French Onion Soup, over parmesan, mozzarella or other white cheeses. It offers a taste strong enough without overpowering the rest of the ingredients. It has more than 20 percent RDA of calcium and more than 10 percent RDA of protein.  Gruyere is a hard cheese that has more butyrate than most aged varieties. Research suggests that butyrate can help steady blood sugar levels and help lower long-term risk for type 2 diabetes.

Kosher Salt

Usually, Kosher salt draws out moisture from meat. In this case, a moderate amount enhances the natural flavors of the ingredients in the soup.

Fresh Ground Black Pepper

You may not have realized this, but fresh ground black pepper has antioxidant properties and can help boost your immune system. Its taste also pairs well with the other ingredients, bringing out their flavors.

 Enjoy Comfort Food That’s Delicious and Medicinal 

When cool weather comfort food cravings come, put this Keto Style French Onion Soup on your first list to make. We crave comfort foods like French Onion Soup for good reasons. It’s full of all the natural ingredients our bodies need to boost our immune system and more during cold weather months. You can’t go wrong with this Keto Style French Onion Soup. It’s totally comforting, delicious and medicinal at the same time.

Grace Notes

French Onion Soup is always served in an oven friendly porcelain crock for heating it under the broiler. I love to put my hands around the warm crock before taking my first bite of the cheese. It’s my way of saying “thank you” soup for comforting me, warming me, delighting me and helping me fight off winter colds.  Love food that loves you back. I hope you love this one!

Enjoy and Live Well with Zest

Bev xo

Written by Bev Hope

Keto Style French Onion Soup

• Author: Bev Hope

Ingredients

• 1/2 cup ghee butter
• 4 medium yellow onions sliced 1/4-inch-thick
• 3 garlic cloves
• 2 fresh thyme sprigs
• 4 cups of beef bone broth
• 1/4 to 1/2 teaspoon xanthan gum for thickening
• 1 cup / 8 oz grated gruyere cheese
• Kosher salt
• Freshly ground black pepper
• Gluten free almond bread

Instructions

1. Melt butter in large stock pot over medium high heat. Add the onions, garlic, thyme, and salt and pepper and cook until the onions arecaramelized (about 15 minutes). Reduce heat to medium low. Add the bone beef broth and 1/4 teaspoon of xanthan gum. Bring the soup back to a simmer and cook for 10 minutes.
2. Toast almond bread well, sprinkle with grated gruyere cheese and broil.
3. Ladle soup into bowls. Add almond toast and sprinkle each bowl with grated cheese. Broil until golden brown and bubbly.

Notes

OPTIONS

Replace almond bread with your favorite gluten free bread for making the toast.

Try toasted croutons as an alternative to toast slices. They make it easier to take smaller spoon size bites.

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Turmeric is on top of the list of the most frequently mentioned super spice medicinal herbs in all of science. People in India and China have used turmeric for thousands of years in their cooking and for health benefits. The more I’ve learned about its powerful health benefits, the more I keep adding turmeric to my anti-inflammatory recipes and the more I keep up with my daily turmeric supplement. If you are managing a chronic health condition, turmeric can really help.  Here’s what I’ve learned about nature’s super spice and what I’d like you to know. 

What is Turmeric?

Turmeric is a potent natural ingredient that comes from the beautiful flowering Curcuma longa plant, which grows in India and other Southeast Asian countries. It is a member of the ginger family. Turmeric is derived from the underground stems of the plant. The dried root of the Curcuma longa plant is ground into the distinctive yellow turmeric powder you find in the spice section of your grocery store. Turmeric root or ground turmeric power, the main ingredient of curry powder, is commonly used in Asian cuisine and as a dietary supplement or an herbal medicine.

What Does Turmeric Do?

What turmeric does for the body is beyond amazing! This brilliant yellow golden spice helps support the entire body, from head to toe. It may be the most powerful herb on the planet as far as supporting optimal health, fighting disease and potentially reversing disease. Turmeric is considered an adaptogen – a botanical that supports your body’s ability to adapt to stress from any source. Adaptogens are valued for their contribution to energy, stamina, endurance, strength, and mental clarity. On a cellular level, turmeric assists cells by helping to neutralize substances that can cause stress.

How Does Turmeric Help?

There are many chemical compounds found in turmeric, known as curcuminoids. The active substance in turmeric is curcumin. Curcumin is what makes turmeric a “functional food”, ” defined by the Mayo Clinic as “foods that have a potentially positive effect on health beyond basic nutrition.” Curcumin makes up only between 2 and 6 percent of turmeric. Whole turmeric root contains both the potent curcuminoids in curcumin plus many naturally occurring bioflavonoids found in the turmeric root. These potent chemical compounds naturally occurring in turmeric target your entire body, not just one or two parts, making the health benefits of turmeric exceptional and far reaching. 

What Are the Health Benefits of Turmeric?

Turmeric is one of nature’s most potent botanical medicines. Turmeric can help your skin glow, boost your mood, combat inflammation, regulate your cholesterol, promote cellular health and much more*! Over 12,500 peer reviewed articles show the diverse health benefits of this potent botanical ingredient. Turmeric helps support the entire body including:

• Healthy inflammatory response*
• Digestive health*
• Mood balance*
• Brain health and memory*
• Heart health*
• Diabetes and insulin resistance*
• Joint health, flexibility and mobility*
• Exercise and pain perception
• Healthy immune response*
• Cellular health*
• Colon and gut health*
• Skin health*
• Prostate and breast health*
• Lung health*
• Liver health* 

What Do the Turmeric Research Studies Show?  

Anti-Inflammatory / Immune System Response

Vast studies show that the high anti-inflammatory and antioxidant properties in turmeric help support a healthy inflammatory response.

1. Evaluation of anti-inflammatory property of curcumin (diferuloyl methane) in patients with postoperative inflammation.
2. Curcumin, an antioxidant and anti-inflammatory agent, induces heme oxygenase-1 and protects endothelial cells against oxidative stress
3. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: A Review of Preclinical and Clinical Research
4. Safety and anti-inflammatory activity of curcumin: a component of turmeric (Curcuma longa)
5. Antioxidant and anti-inflammatory properties of curcumin
6. Curcumin, Inflammation and Chronic Diseases: How Are They Linked?
7. Regulation of LOX and COX by curcumin
8. Immunomodulation by curcumin
9. “Spicing up” of the immune system by curcumin. 

Antioxidant Activity/Anti-Aging

Research shows the antioxidants found in turmeric curcumin promote cellular health by reducing free radicals and oxidative stress. Turmeric helps fight free radicals that can attack healthy cells, leaving them permanently damaged.

1. Chemo preventive effect of curcumin, a naturally occurring anti-inflammatory agent, during the promotion/progression stages of colon cancer
2. Role of phenolic OH and methylene hydrogen on the free radical reactions and antioxidant activity of curcumin
3. Curcumin induces glutathione biosynthesis and inhibits NF-κB activation and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging …
4. Free radical scavenging ability and antioxidant efficiency of curcumin and its substituted analogue
5. Antioxidant and radical scavenging properties of curcumin
6. The promise of slow down ageing may come from curcumin. 
7. Antioxidant and anti-inflammatory properties of curcumin

Brain Function and Memory

Studies show that the anti-inflammatory antioxidants found in turmeric curcumin help support brain health and cognitive function. With curcumin’s antioxidant and anti-inflammatory benefits, these health-promoting properties benefit all cells in the body, including the brain. 

1. Effect of curcumin on brain insulin receptors and memory functions in STZ (ICV) induced dementia model of rat
2. Brain foods: the effects of nutrients on brain function
3. Dietary curcumin counteracts the outcome of traumatic brain injury on oxidative stress, synaptic plasticity, and cognition
4. Plants used in Chinese and Indian traditional medicine for improvement of memory and cognitive function
5. Neuroprotective effects of curcumin
6. Antidepressant-like effects of curcumin in WKY rat model of depression is associated with an increase in hippocampal BDNF
7. Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB

Cancer

Research studies also suggest that curcumin may help protect against cancer and be useful in cancer treatments.

1. Curcumin-free turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric.
2. Antioxidant and anti-inflammatory properties of curcumin
3. Anticancer potential of curcumin: preclinical and clinical studies

Cardiovascular Health

Studies show that the anti-oxidant and anti-inflammatory effects of curcumin help support cardiovascular health.

1. Biomarkers of aging and age-associated disease. Curcumin supplementation improves vascular endothelial function in middle aged and older adults
2. Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults by increasing nitric oxide bioavailability and reducing oxidative stress
3. The protective role of curcumin in cardiovascular diseases
4. Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women
5. Effects of curcuminoids on frequency of acute myocardial infarction after coronary artery bypass grafting
6. Curcumin Inhibits Acute Vascular Inflammation through the Activation of Heme Oxygenase-1.

Diabetes/Metabolic Health

Research studies show that the potent antioxidant and anti-inflammatory properties may play a beneficial role in diabetes management and metabolic health. 

1. The beneficial role of curcumin on inflammation, diabetes and neurodegenerative disease: A recent update
2. Curcumin extract for prevention of type 2 diabetes
3. Targeting inflammation-induced obesity and metabolic diseases by curcumin and other nutraceuticals
4. Curcumin activates AMPK and suppresses gluconeogenic gene expression in hepatoma cells.

Digestive Health

Studies show that turmeric curcumin helps support healthy digestion and a healthy digestive system. Turmeric possesses a wide range of biological properties that support digestive health, including anti-inflammatory, antioxidant, and anti-microbial activities. 

1. Curcumin therapy in inflammatory bowel disease: a pilot study
2. Curcumin and inflammatory bowel disease: biological mechanisms and clinical implication.
3. Gastroesophageal reflux disease (GERD): a review of conventional and alternative treatments.
4. Effects of curcumin on reflux esophagitis in rats
5. Therapeutic potential of curcumin in digestive diseases.
6. The plant kingdom as a source of anti-ulcer remedies
7. Curcumin inhibits gastric inflammation induced by helicobacter pylori infection in a mouse model
8. Therapeutic potential of curcumin in gastrointestinal diseases
9. Curcumin maintenance therapy for Ulcerative Colitis: randomized, multicenter, double-blind, placebo-controlled trial

Exercise

Many factors can cause an excess of oxidative stress, including physical activity. As a powerful antioxidant, studies have shown that turmeric curcumin can aid in post-exercise recovery.

1. Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women.
2. Effects of curcumin supplementation on exercise-induced oxidative stress in humans. 
3. Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage.
4. Curcumin attenuates oxidative stress following downhill running-induced muscle damage. 

Joint Health

Research shows turmeric curcumin benefits joint health with its potent antioxidant properties. Turmeric curcumin provides the body a concentrated dose of antioxidants that is not only beneficial for joint health, but also for maintaining an active, healthy lifestyle. 

1. Curcumin inhibits pro-inflammatory mediators and metalloproteinase-3 production by chondrocytes  
2. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials
3. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management.
4. Regulation of LOX and COX by curcumin
5. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management
6. Efficacy of turmeric (curcumin) in pain and postoperative fatigue after laparoscopic cholecystectomy
7. Curcumin reduces prostaglandin E2, matrix metalloproteinase-3 and proteoglycan release in the secretome of interleukin 1β-treated articular cartilage

Liver Function

Research shows turmeric curcumin supports liver function. The liver’s main job is to filter out toxins found in your body.  As a rich source of antioxidants, turmeric helps maintain the liver’s natural antioxidant levels, so it can function at its best.

1. Potential protective effects of quercetin and curcumin on paracetamol-induced histological changes, oxidative stress, impaired liver and kidney functions and haematotoxicity in rat…
2. Curcumin prevents alcohol-induced liver disease in rats by inhibiting the expression of NF-κB-dependent genes
3. Protection of liver cells from ethanol cytotoxicity by curcumin in liver slice culture in vitro
4. Pharmacological actions of curcumin in liver diseases or damage

Lung Health

Research shows that the anti-inflammatory and antioxidants found in turmeric curcumin can help support lung health.

1. Protection from acute and chronic lung diseases by curcumin
2. Curcumin induces glutathione biosynthesis and inhibits NF-kappaB activating and interleukin-8 release in aveolar epithelial cells: mechanism of free radical scavenging activity 

Mood Balance

Studies show the mechanism-based actions of curcumin can help support mood balance.

1. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial.
2. Antidepressant activity of curcumin: involvement of serotonin and dopamine system
3. Potentials of Curcumin as an Antidepressant
4. Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population 

Skin Health

Turmeric benefits include anti-inflammatory and antioxidant properties that have proven effective in treating multiple skin conditions such as psoriasis, acne, and wound healing.

1. Beneficial Role of Curcumin in Skin Diseases
2. Effects of Turmeric (Curcuma longa) on Skin Health: A systematic Review of the Clinical Evidence
3. Efficiency and safety of a Curcuma extract combined with visible blue light phototherapy on adults with plaque psoriasis: A phase IV, randomized, open pilot clinical trial
4. Effects of Curcuma extract and visible light on adults with plaque psoriasis
5. Inhibitory effect of the extract of rhizome of Curcuma longa L in gelatinase activity and its effect on human skin
6. Essential oil from waste leaves of Curcuma longa L. alleviates skin inflammation
7. Topical Turmeric Micro Microemulgel in the Management of Plaque Psoriasis; A Clinical Evaluation
8. Turmeric tonic as a treatment in scalp psoriasis: A randomized placebo-control clinical trial. 

Turmeric and Curcumin for Health and Disease Prevention

Studies show that the anti-inflammatory and antioxidants found in turmeric curcumin have wide-reaching health benefits to potentially treat and prevent disease.

1. Turmeric Root Extract and Highly Bioavailable Curcumin Taken Together are Synergistic
2. The Molecular Targets and Therapeutic Uses of Curcumin in Health and Disease
3. Curcumin the Indian Solid Gold
4. Role of Curcumin in Disease Prevention and Treatment

Turmeric Use in Cuisine and Manufacturing

Turmeric has been part of the traditional cuisine of India and China for centuries for both health and taste benefits.  turmeric’s aromatic, pungent flavor adds a delicious flavor boost to cuisine, such as in curry. With its brilliant yellow color, turmeric is also used for making yellow dye for manufacturing yellow products. 

What are the Turmeric Nutrition Facts?

One tablespoon (about seven grams) of ground turmeric contains approximately:

• 23.9 calories
• 4.4 grams carbohydrates
• 0.5-gram protein
• 0.7-gram fat
• 1.4 grams fiber
• 0.5 milligram manganese (26 percent DV)
• 2.8 milligrams iron (16 percent DV)
• 0.1 milligram vitamin B6 (6 percent DV)
• 170 milligrams potassium (5 percent DV)
• 1.7 milligrams vitamin C (3 percent DV)
• 13 milligrams magnesium (3 percent DV)

What are the Side Effects of Turmeric?

It’s always important to discuss taking dietary supplements with your healthcare provider and to follow medical advice. Turmeric has been found safe to take, and it has GRAS (‘generally recognized as safe”) status by the FDA when taken in amounts tested for health purposes. In high doses turmeric may cause nausea and digestive issues. Turmeric is not suitable for those who are pregnant or taking anticoagulants.

What Dosage Is Recommended for Health Benefits?

There is no official recommended turmeric dosage to get the for full health benefits. However, most studies show that taking 500 to 2,000 milligrams per day of turmeric extract could be beneficial. It’s best to start with a lower dosage and work up gradually to assess tolerance and reduce risk of any side effects

Final Thoughts on the Power of Turmeric Curcumin

As science continues to discover more and more applications for this powerful and natural anti-inflammatory and antioxidant, it becomes clear just how beneficial turmeric curcumin can be for living well with zest!

I’m convinced that incorporating turmeric as much as possible in cooking and taking a daily supplement can zest up your anti-inflammatory lifestyle to the max! The proof for me is in the results. When I take my maximum potency, water soluble turmeric supplement, I recover from my half marathon training runs very quickly. I don’t feel stiffness or pain in my shins, calves and joints. It’s like a natural pain reliever for me.

Turmeric is the Medicinal Superfood

The evidence clearly proves that Turmeric is the crown golden jewel of all medicinal super foods. To harness the full power of turmeric, I recommend adding organic turmeric to a wide variety of meals and recipes from curry, to drinks, to salads and mains. I also recommend taking a high-quality turmeric curcumin supplement made from whole turmeric root to get the maximum health benefits possible from this amazing super spice!

Enjoy and Live Well with Zest!

Bev

Written by Bev Hope

Reviewed by Board Certified MD

*These statements have not been evaluated by the Food and Drug Administration.

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