Curry is a seasoning made up of various spices, yellow in color and with a very particular aroma. It is commonly used to enhance the flavors of food and add a slight spicy touch. There are thousands of recipes that include it and, therefore, today, it is an ingredient that is part of the gastronomy of many countries.
In addition, thanks to its mixture of ingredients, curry concentrates multiple benefits for our health that we can enjoy with a single product and without the need to consume large quantities.
Find out everything you need to know about curry powder, including its amazing benefits.
What is curry?
Curry is not a spice, but a mixture of various spices widely used in Asian cuisine in general. In addition to its pleasant flavor, many medicinal properties are hidden behind it.
Normally, the most used ingredients to create this combination are: cumin, coriander, cardamom, mustard, pepper, basil, ginger, chili powder, garlic, nutmeg and turmeric, among others . In fact, turmeric is responsible for providing that typical yellowish color and several healthy properties.
It is widely used in Asian cuisine and we can find 3 varieties of curry : yellow, green and red. The most common is yellow, which contains a lot of turmeric. Garlic is incorporated in some medicinal mixtures to make a natural antibiotic.
5 benefits of curry powder
1. Anti-inflammatory properties
One of the spices that has more presence in curry is turmeric, which gives it its orange color and provides it with high amounts of curcumin, a compound full of benefits because it has the ability to combat muscle pain thanks to its anti-inflammatory action . In addition, its anti-inflammatory properties reduce joint pain . Its effects have even been compared to the antispasmodic properties of ibuprofen.
In fact, both human and animal research have shown that turmeric and curcumin alone alleviate the symptoms of inflammatory diseases such as rheumatoid arthritis, osteoarthritis, and inflammatory bowel disease (Xiao-Yu et al., 2018).
2. Promotes heart health
Another substance that also plays a prominent role in the composition of curry is vitamin K, perfect for helping with the proper functioning of the heart.
Additionally, research has shown that the spice mix can increase blood flow and improve blood vessel function, which in turn can lower the risk of heart disease. A small study in 14 men showed that eating 180 g of a meal containing curry powder improved blood flow in the brachial artery, the main blood supply to the arm. This was attributed to the high antioxidant content of curry (Nakayama et al., 2014).
Another study of more than 100,000 people found that those who consumed curry powder dishes 2–3 times a month to once a week had significantly lower triglyceride levels compared to people who consumed curry less than once per week. month (Kwon, 2016).
Additionally, some research shows that consuming curry can have favorable effects on blood pressure levels. And, because high blood pressure, triglyceride and cholesterol levels are risk factors for heart disease, eating curry powder can help improve heart health (Choi, Oh, Shim., Jeong, Kim, and Kim, 2018).
3. Anti-cancer effect
Another benefit of curry powder is its powerful antioxidant properties that help prevent certain types of cancer and their spread. Among these types are breast, gastric cell, prostate or colon cancer, among others.
Research is underway showing that turmeric may help prevent cancer and prevent the spread of cancer cells.
According to research in animals and test tubes, curcumin may fight prostate, breast, colon and brain cancers. This compound induces the death of cancer cells and inhibits that of cancer cells by suppressing specific signaling pathways in the body (Tomeh, Hadianamrei, and Zhao, 2019).
Human studies have also had promising results. For example, a study in 126 people with colorectal cancer showed that supplementation with 1,080 mg of curcumin per day for 30 days increased the death of cancer cells and decreased inflammation (He, Shi, Wen, Li, Wang, & Wang, 2011 ).
4. Strengthens the immune system
Curry increases the levels of antimicrobial peptides so it helps the immune system to fight infections, viruses or fungi.
Being made up of a cocktail of ingredients, curry becomes a carrier of vitamins, calcium, potassium, magnesium and other elements, which make it a highly nutritious compound when it comes to strengthening our defenses. In this way, it inhibits the formation of viruses, pathogenic bacteria and fungi that could attack our body. In addition, it contains coriander and cumin, 2 spices that test tube studies have shown to have antifungal and antibacterial effects (Liu et al., 2017).
It can also prevent colds and their symptoms, and is very effective in decongesting the airways.
5. Antioxidant properties
Contributing vitamin A to the body is another of the benefits of curry, which translates into a delay in the aging process due to the power of this substance to fight free radicals . Curry powder specifically contains abundant antioxidants, such as curcumin, quercetin, pinene, lutein, zeaxanthin, and cuminal.
A small study in 17 men showed that eating meals containing 6–12 g of curry powder significantly reduced allantoin, a marker of oxidative stress, compared to meals that did not contain curry (Haldar et al, 2018).
Therefore, adding antioxidant-rich curry powder to meals can help reduce oxidative stress and the risk of disease.
References
- Choi, JW, Oh, C., Shim, SY, Jeong, S., Kim, HS and Kim, MS (2018). Reduction in Prevalence of Hypertension and Blood Heavy Metals among Curry-Consumed Korean. The Tohoku Journal of Experimental Medicine. doi: 10.1620 / tjem.244.219
- Haldar, S… and Henri, C. (2018). Reductions in Postprandial Plasma Allantoin Concentrations With Increasing Doses of Polyphenol Rich Curry Intake – A Randomized Crossover Trial. Frontiers in Phsycology. doi: 10.3389 / fphys.2018.01899
- He, ZY, Shi, CB, Wen, H., Li, FL, Wang, BL and Wang, J. (2011). Upregulation of p53 expression in patients with colorectal cancer by administration of curcumin. Cancer Investigation . doi: 10.3109 / 07357907.2010.550592
- Kwon, Y. (2016). Association of curry consumption with blood lipids and glucose levels. Nutrition Research and Practice. doi: 10.4162 / nrp.2016.10.2.212
- Liu, Q., Meng, X., Li, Y., Zhao, C., Tang, G. and Li, H. (2017). Antibacterial and Antifungal Activities of Spices. International Journal of Molecular Science. doi: 10.3390 / ijms18061283
- Nakayama, H… and Higashi, Y. (2014). A single consumption of curry improved postprandial endothelial function in healthy male subjects: a randomized, controlled crossover trial. Nutrition Journal . doi: 10.1186 / 1475-2891-13-67
- Tomeh, M., Hadianamrei, R. and Zhao, X. (2019). A Review of Curcumin and Its Derivatives as Anticancer Agents. International Journal of Molecular Science . doi: 10.3390 / ijms20051033
- Xiao-Yu, X., Xiao, M., Sha, L., Ren-You, G., Ya, L. and Hua-Bin, L. (2018). Bioactivity, Health Benefits, and Related Molecular Mechanisms of Curcumin: Current Progress, Challenges, and Perspectives. Nutrients. doi: 10.3390 / nu10101553
