“You are what you eat.” The old adage seems to be especially true in India, where World Health Organization statistics showed that the rate of new cancers in 2020 was 6.9 percent, much lower than the 11.8 percent found in the United States or China’s 23.7 percent.
Is there a secret to Indians’ health? Let’s take a look at curry, a common Indian food.
The fragrant dish contains a wealth of spices with medicinal value.
Story continues below advertisement
The name “curry“ was originally a British translation of an Indian word for a particular spice blend. It has come to refer to a dish with sauce or gravy, cooked with a variety of spices. Since there are hundreds of spices that can be used to make curry, there are many different styles of curry, each with its own spices and proportions. In fact, so many recipes have been created that there is a curry cookbook entitled 660 Curries.
One thing that almost all curries have in common, though, is turmeric. Other common ingredients in the spice-laden dish include cloves, cinnamon, cardamom, and coriander.
Curry paste for sale at a Thai market. Wanz.st/Shutterstock
Let’s take a look at curry’s standout spices and what they can do for your health.
Turmeric
Turmeric is a major source of curcumin, a potent antioxidant.Curcumin reduces atherosclerosis. Many studies have shown that curcumin can inhibit platelet aggregation, reduce blood lipids and blood glucose, and prevent heart attacks.
Story continues below advertisement
Curcumin also reduces the risk of breast cancer, lung cancer, and colorectal cancer, according to National Cancer Institute.
It is also effective for treating nasal symptoms in patients with seasonal allergies.
In addition, curcumin shows significant anti-aging benefits. It has been shown to help with memory and concentration and may improve mood, according to a 2017 study by researchers at the University of California Los Angeles.
Turmeric, source of curry's signature golden color, is a major source of curcumin. Ekaterina Markelova/Shutterstock
Story continues below advertisement
Cardamom
Cardomom, a popular curry spice, has been shown to promote heart health. Studies have found that the antioxidant enzymes in cardamom may protect the heart from oxidation and control cholesterol levels in high-fat or high-cholesterol diets. A 2017 study found that rats fed cardamom oil reduced total cholesterol by 31 percent, low-density lipoprotein cholesterol by 44 percent, serum triglycerides by 42 percent, and liver triglycerides by 33 percent.In addition, cardamom inhibits pathogenic bacteria in the gut, while keeping good bacteria unharmed. This property is all the more important because overuse of antibiotics can lead to the development of resistant bacteria. In animal studies, cardamom extract has also been shown to reduce gastric lesions in rats with ulcers.
Dried green cardamom pods. Shutterstock
Cinnamon
Cinnamon can improve glucose and lipids in people with type 2 diabetes.Story continues below advertisement
According to an article in the journal Experimental Neurology, cinnamon extract may protect against traumatic brain injury or the swelling of brain cells that often occurs after a stroke.
A 2014 study by Rush University researchers found that sodium benzoate, a metabolite of cinnamon, makes its way into the brain and protects neurons, normalizing the production of neurotransmitters and improving motor function in mice with Parkinson’s disease.
Scientific studies have found that cinnamon is anti-inflammatory, antibacterial, and fights cancer. Shutterstock
Cloves
Eugenol, the active healing ingredient in cloves, has antibacterial and anti-inflammatory properties that can ease gum pain, as well as antioxidant and anti-aging properties.Story continues below advertisement
Cloves. Shutterstock
Coriander
Coriander is anti-inflammatory and can help ease the pain of arthritis, research suggests.Coriander seed oil has been found to have strong antibacterial activity, significantly improving gastrointestinal symptoms in patients with irritable bowel syndrome, a common digestive disorder. Coriander may also help control diabetes and lower cholesterol.
Dry coriander seeds. katrindell/iStock
Story continues below advertisement
Help for COVID-19 and Long-COVID
Turmeric, cloves, cinnamon, cardamom, and coriander: not only does each of curry’s star spices boast significant health benefits, but each has also been studied for its role in relieving COVID-19 and long-COVID symptoms.Curry’s spices may be powerful on their own, or as a source of other medicinal ingredients.
Turmeric, for example, derives anti-inflammatory benefits from curcumin, and coriander is a potent source of quercetin, which has been widely shown to relieve COVID symptoms.
Recent studies on curcumin have found that it improved symptoms such as fever, cough, and dyspnea in COVID-19 cases. With curcumin treatment, patients’ blood oxygen levels could be maintained; pulmonary fibrosis, length of hospital stay, and mortality were reduced. Turmeric can also improve the impairment of taste and smell that occur after being infected with COVID-19.
The World’s Dish
Curry has now spread all over the world, with different countries claiming their own special curries. In the UK, curry appeared in recipes as early as the 18th century and has been called the UK’s “true national dish.” Cambodia and Sri Lanka serve it in banana leaves; Japan serves it inside a savory pastry. South Africa is famous for its bunny chow, curry served in a hollowed-out bread loaf. Whether you frequent Indian, Thai or Vietnamese restaurants, you'll find curry on the menu.Although curry contains many powerhouse spices, pre-made curry sauce may not be a shortcut to the same health benefits. Grocery store curry sauce may be lower in turmeric and higher in fat than its homemade counterpart. That means it may do little for the immune system while adding pounds.
A basic curry is surprisingly simple to cook at home. Expert tips: Stir-fry your spices in oil first, so they will flavor the other ingredients in your curry. If you’re using curry powder or paste, for best flavor results, mix it into a liquid such as water or coconut milk before adding it to your curry.
Spices take center stage when it comes to Indian cuisine. Learning about their nutritional value can help you develop your own personalized recipes for health.
Copy
