7 Health Benefits of Curry and How to Consume it
Curry is a seasoning that contains a mixture of various spices, such as turmeric, ginger, cumin, garlic, cardamom, cinnamon, mace, coriander, fenugreek, fennel and pepper, and is used to season food.
Furthermore, curry serves to combat inflammation in the body, improve heart health, combat oxidative stress as it is rich in antioxidants, and helps regulate blood sugar.
Curry has a unique flavor that may vary depending on the ingredients used by the manufacturer and can be found in supermarkets and health food stores.
Main benefits of Curry
The main benefits of curry are:
1. Reduces inflammation in the body
Curry contains turmeric, which contains curcumin, a bioactive compound rich in polyphenols that is associated with reducing inflammation in the body associated with metabolic syndrome, osteoarthritis, rheumatoid arthritis and other inflammatory diseases.
In addition, it also contains choline, an essential nutrient that is directly related to brain function and has anti-inflammatory properties.
2. Take care of heart health
Because it has several ingredients with antioxidant properties, curry could help reduce LDL cholesterol and triglycerides, reducing the risk of heart disease.
Additionally, some studies suggest that regular curry consumption could also help improve blood flow.
3. Helps regulate blood sugar
Curry has fiber, which helps to slow down the absorption of sugar in the intestine. Furthermore, curcumin improves the functioning of the pancreas cells responsible for producing insulin, a hormone whose function is to regulate blood sugar, making it excellent for people with pre-diabetes and diabetes.
4. Combats oxidative stress
Curry has several ingredients with antioxidant properties that help fight damage caused by free radicals to cells, reducing oxidative stress and preventing the onset of chronic diseases.
5. Prevents cancer
Turmeric, one of the ingredients in curry, contains phenolic compounds with antioxidant and anti-inflammatory properties that help prevent different types of cancer, such as colon, breast, intestine, bladder and bone marrow cancer.
Furthermore, other ingredients present in curry that can also fight cancer are ginger, cinnamon, cardamom, garlic and coriander.
6. Promotes weight loss
Curry can promote weight loss because it could increase the feeling of satiety between meals, as it inhibits both hunger and the desire to eat immediately after meals.
It is important to highlight that curry should be added to healthy and balanced recipes to promote this benefit.
7. Promotes brain health
Curry contains choline, folate, magnesium, curcumin and selenium, which are important nutrients for brain health, helping to improve memory and facilitate learning.
Furthermore, it also helps to reduce inflammation, preventing the emergence of neurodegenerative diseases, such as Alzheimer’s, dementia and Parkinson’s disease.
Nutritional information
The following table indicates the nutritional information for 1 teaspoon of curry powder, which corresponds to approximately 6.3 g:
| Components | 6.3 g (1 teaspoon) |
|---|---|
| Energy | 20 calories |
| Proteins | 0.9 g |
| Fats | 0.9 g |
| Carbohydrates | 3.5g |
| Fibers | 3.4g |
| Calcium | 33 mg |
| Magnesium | 16 mg |
| Iron | 1.2 mg |
| Selenium | 2.54 mcg |
| Potassium | 74 mg |
| Folate | 3.53 mcg |
| Vitamin E | 1.59 mg |
| Vitamin K | 6.3 mcg |
| Betaine | 1.8mg |
| Hill | 4 mg |
To obtain the benefits of curry, it is important that it is included in a balanced and healthy diet, associated with regular physical activity.
If you want to know how to consume curry in a healthy diet, make an appointment with the nutritionist closest to you:
How to consume
Curry powder can be used to season food, and can be added to dishes such as potatoes, rice, stews, soups and roasts, for example.
Healthy curry recipes
Some healthy curry recipes are:
1. Curry Chicken
Ingredients:
- 2 chicken breasts, cut into cubes;
- 1 clove of garlic;
- 1 chive;
- 1 dessert spoon of curry powder;
- 1 teaspoon of turmeric powder;
- 1 teaspoon of cumin powder;
- 1 teaspoon of powdered ginger or 5 g of fresh ginger;
- 50 mL of tomato paste;
- 250 mL of coconut milk;
- A pinch of salt and pepper to taste;
- 1 teaspoon of fresh coriander;
- 1 teaspoon of fresh parsley;
- 1 tablespoon of olive oil.
Method of preparation:
Place the olive oil in a frying pan and sauté the chives and garlic. Then add the tomato paste and seasonings, mix well and add the chicken pieces. Cook for 5 minutes, add dodo milk and leave for another 5 minutes to reduce the sauce. Serve with cilantro and fresh parsley.
2. Curry rice
Ingredients:
- 1 cup of rice;
- 1/2 chopped chives;
- 1 clove of chopped garlic;
- 1 whole clove of garlic;
- 1 dessert spoon of curry powder;
- 1 teaspoon of powdered ginger;
- 1 bay leaf;
- Fresh chopped parsley to taste;
- 1 tablespoon of olive oil;
- 2 cups of water or chicken broth.
Read Also: 10 Benefits of Okra and How to Make it (With Recipes)
Method of preparation:
In a pan, add 1 tablespoon of olive oil and sauté the chives and garlic, add the rice and mix well for about 1 minute. Add the water, chicken broth and seasonings, and cook for about 10 minutes over high heat and then reduce to low heat until all the water in the rice evaporates.
