Hello all Blog del Runner followers. In today’s video we are going to talk about an excellent natural anti-inflammatory such as turmeric. It is quite common for us to be exposed to suffer some kind of inflammation, especially if we do some physical activity, like running. Most of the time, a few days of rest and the help of home remedies are enough. so that the inflammation disappears and it is in these cases when the Curcuma Longa can be of great help to us. Curcuma Longa is a plant of the same family as ginger, originating in southwestern India. It is famous for its orange rhizome, from which the precious spice also known as Turmeric is extracted. Turmeric is famous for the intense yellow colour it brings to dishes, but above all it is very valuable for its numerous properties and health benefits. Below we will look at its many properties and how to consume it. The beneficial properties of Turmeric are largely due to the presence of curcuminoids, which are liposoluble polyphenols. Among them is Curcumin, which has many physiological properties. There are numerous scientific studies that support the medicinal properties and effects of Turmeric, which were already known since ancient times and were used in Traditional Chinese and Hindu Medicine. Properties and Benefits of Turmeric Liver Protector Curcumin increases glutathione content, a very important tripeptide in the human body, known as the “master antioxidant.” Glutathione contributes to liver function and promotes the production of bile, helping to treat jaundice. Deactivates harmful compounds with harmful effects such as drugs and toxins. Antioxidante The increase in glutathione has an antioxidant effect, influencing enzymes related to the Redox processes that neutralize free radicals. It also extends the life of Vitamins C and E, which are exogenous antioxidants. Anti-inflammatory Curcumin has a potent anti-inflammatory effect. Reduces pain, inflammation and stiffness of joints. Relieves inflammatory problems related to multiple sclerosis, rheumatoid arthritis and psoriasis, and combats intestinal inflammation. Gastrointestinal Protector Curcumin plays a major role in gastrointestinal protection. It is very effective against heartburn and gastritis. Increases mucosal production and protects stomach walls. It also stimulates the biliary flow towards the intestine, improving the digestion of fats. Anticarcinogen, Antimicrobial and Antifungal Curcumin inhibits the growth of pathogenic bacteria, viruses, and fungi, such as Candida. Curcumin has proven anti-cancer properties. Glutathione favors the production of NK cells, also known as killer cells, that help the immune system destroy cancer cells or virus-infected cells. Curcumin inhibits cyclooxygenase-2 protein, which is associated with certain types of cancer. It is also a DNA protector and inhibitor of skin cancer, melanoma and breast cancer. Other Beneficial Properties Curcumin also has many other interesting properties. Reduces stress, irritability and anxiety. It is a natural antidepressant that increases the production of serotonin. Prevents Parkinson’s and Alzheimer’s. It acts against flu and bronchitis. Prevents cardiovascular diseases such as heart attacks and improves blood circulation. It regulates menstrual cycles and relieves their symptoms by regulating the production of estrogen. Nutritional Values of Turmeric Among the main nutrients of Turmeric stands out its high carbohydrate contribution, 67 percent. Of the vitamins it contains, the most relevant are Vitamin E, Niacin and Vitamin C. Among the Minerals provided by Turmeric, it is worth noting for its content Potassium, Phosphorus and Magnesium. How to Obtain Turmeric Powder from Turmeric Rhizomes First put the rhizomes in water and wash them well to leave the bark clean. We then dry them with a cloth or absorbent paper. Once dry we can proceed in two ways. We can peel the rhizomes if we don’t want to consume the bark. or else we can leave them unpeeled, as we will do in this video. The next step is to cut the rhizomes into thin slices. In this way we can speed up the subsequent drying process. When we have all the rhizomes cut into pieces we can dry them in various ways. We can spread the turmeric sheets on a tray. Then leave it in the sun for one or two days until it has dried completely. Another option is to put them in a kitchen oven to speed up drying. To do this we must put it at a low temperature, about 40 degrees Celsius and control the time until the turmeric is dry. The third option is to use a frying pan and heat to low temperature. so that the turmeric dries gently. Once dry, the turmeric will have reduced in volume and will look like this. The next step is to put the dehydrated turmeric in a grinder or kitchen robot. This way we’ll get a fine powder, much more aromatic and more intense yellow in colour than the turmeric powder bought directly from the herbalist, as can be seen in the image. How to Consume Turmeric Turmeric itself is poorly bioavailable. The following recommendations should therefore be taken into account to enhance its absorption by the body. Turmeric should be consumed in addition to meals. We can increase the absorption of Turmeric up to 2000%. combining it with black pepper and ginger. Turmeric is not very water-soluble, but it does dissolve well with fats, so it is advisable to add a certain dose of olive oil or coconut when consuming it. This makes it easier to transport from the intestine to the blood plasma. For this reason it is not advisable to mix it with soy lecithin. Heat increases the solubility of curcumin up to 12 times, but we must not subject it to temperatures above 100 degrees Celsius. It is best to add it to foods after cooking, or immediately before eating them. It is also interesting to combine it with foods rich in quercetin, such as onions, garlic, chili, spinach, oats, apples, etc. Quercetin inhibits an enzyme that deactivates curcumin. Dosage and Precautions Numerous studies tell us that the daily amount we can consume of curcumin is between 400 and 800 milligrams a day. As a reference, 500 mg of curcumin is equivalent to about 15 grams of dry turmeric. or about 2 tablespoons. Moderate consumption of Turmeric is beneficial to health, but you should know that excessive consumption can cause diarrhea, ulcers and even intestinal bleeding. It can also cause irritability and allergy problems in the skin. Turmeric is not recommended during pregnancy or lactation, or in case of hyperglycemia treatment or taking anticoagulant medication. If you suffer from gallstones the consumption of Turmeric can have negative effects. The information in this video is provided for informational purposes only. and is not intended to replace the recommendations of a health professional or a doctor’s office. I hope you found this video interesting. and that you encourage yourself to use Turmeric in your diet so that you can benefit from all its properties. Don’t forget to share it and give it to Me gusta Greetings and see you next time.