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Curry is a great option to add flavor and nutritional benefits to your dishes

Edited and resized image of Indivar Kaushik, is available on Unsplash

Curry, also called curry, is a powdered seasoning made from a blend of spices that include coriander, peppers, cardamom, fenugreek, turmeric (turmeric), cloves, cumin, ginger and cinnamon. The composition of spices can vary, but in general, curry offers a number of health benefits.

1. Anti-inflammatory properties

As the curry is made with spices such as saffron, coriander and pepper, it's no wonder that this seasoning has shown anti-inflammatory benefits (see study about it here: 1).

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Turmeric, one of the components of curry, contains a pigment called curcumin. Curcumin is well known for its ability to fight inflammation through the regulation of inflammatory proteins such as interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-alpha) (see studies about it here: 2, 3).

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In fact, research in humans and animals has shown that curcumin helps alleviate symptoms of inflammatory diseases such as rheumatoid arthritis, osteoarthritis and inflammatory bowel disease (see studies on this here: 3, 4, 5).

Other spices commonly found in curry powder, including pepper and cilantro, also offer anti-inflammatory effects. Peppers contain capsaicin, a compound that acts as a powerful anti-inflammatory (see study about it here: 6).

Coriander has been used as an anti-inflammatory agent in traditional medicine practices since ancient times, and research on rodents suggests that treatment with this spice can reduce the symptoms of inflammatory bowel disease (see study on this: 7).

2. It can improve heart health

Consuming curry powder can benefit your heart health in a number of ways. 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 of 14 men showed that eating 180 grams of a curry-containing meal improved blood flow to the brachial artery - the main blood supply to the arm - compared to a control meal. This has been attributed to the curry's high antioxidant content.

Another larger study, conducted with more than 100,000 people, found that those who ate curry powder dishes two to three times a month to once a week had significantly lower levels of triglycerides compared to people who ate less curry. once a month.

In addition, other studies in humans have found that supplementation with turmeric and curcumin can lower cholesterol levels in humans, although these results are from supplements in high doses that exceed amounts normally found in foods flavored with curry powder.

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Some research has also shown that consuming curry can have favorable effects on blood pressure levels, although more analysis is needed (see studies on this here: 8, 11). As high blood pressure, triglycerides and cholesterol levels are risk factors for heart disease, consuming curry powder can help improve heart health.

3. May have anti-cancer effects

Numerous test-tube studies have found that turmeric, in particular, can fight certain cancer cells. Curcumin, the main active compound in turmeric, is known to have potent cancer-fighting properties. It induces the death of cancer cells and inhibits the spread of cancer cells, suppressing specific signaling pathways in the body (see study about it here: 13).

According to animal research, curcumin can fight a variety of cancers, including prostate, breast, colon and brain cancers. Human studies have also had promising results. For example, a study of 126 people with colorectal cancer showed that supplementing with 1,080 mg of curcumin per day for 30 days increased cancer cell death and decreased inflammation.

Other studies have also shown that other spices such as pepper, coriander and cumin can offer powerful anti-cancer effects (see studies about it here: 15, 16).

4. Contains powerful antioxidants

Antioxidants are compounds that help prevent cell damage caused by reactive molecules known as free radicals.

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Free radicals lead to oxidative stress, a condition associated with chronic diseases such as heart disease, cancer and brain degeneration. Eating foods rich in antioxidants can reduce the effects of oxidative stress and reduce the risk of disease (see study about it here: 17).

Curry powder contains several antioxidants, such as curcumin, quercetin, pinene, lutein, zeaxanthin and cuminal (see studies about it here: 18, 19, 20, 21). A small study of 17 men showed that eating meals containing between six and 12 grams of curry powder significantly reduced allantoin - a marker of oxidative stress - compared to meals that did not contain curry.

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5-9. Other benefits

In addition to the potential benefits listed above, consumption of this savory spice blend can improve health in the following ways:

1. Help lower blood sugar levels. A study of more than 100,000 people showed that those consuming moderate amounts of curry had significantly lower blood sugar levels than those consuming curry less than once a month;
2. It can improve brain health. Human and animal research has shown that curcumin, the main compound in turmeric, can significantly improve markers of brain degeneration and reduce the risk of developing Alzheimer's disease (see studies about it here: 23, 24);
3. It can improve satiety. In one study, men who ate meals containing six or 12 grams of curry powder reported a significant reduction in hunger and cravings compared with those who did not consume curry;
4. Because it contains coriander and cumin, curry has antifungal and antibacterial effects (see study about it here: 26).
5. Studies in rodents have found that curcumin can help the digestive system function properly and alleviate the symptoms of digestive disorders, although more research is needed in humans (see studies on this here: 27, 28, 29).

Keep in mind that these benefits are primarily related to the individual components of the curry powder and not the spice mix. More research involving the use of curry powder to improve health is needed.

How to add curry to your diet

As curry is a blend of spices, it can be used to flavor a variety of dishes. It has a unique, spicy flavor that can take on sweet and savory notes depending on the exact blend of spices used by the manufacturer.

Keep in mind that there is no recipe for curry powder and that the spices used may vary. Some versions can be spicy using peppers, while others are mild. Once you've found a curry powder that suits your taste buds, try adding it to dishes such as stir-fries, soups, roasts and sauces. In fact, this versatile spice blend can be used to season anything, so don't be afraid to experiment.

Remember, as curry powder often contains saffron, it will add a golden hue to your recipes.