Hot healing: Why curry is good for your health

Some like it hot, some can’t stand the heat, but, however you like it, research shows that a delicious, aromatic curry is not only tasty, it can be great for your health too. Sceptical? You’d have good reason to be. The spicy stuff gets a bad rep, often thought to be stuffed full of saturated fat, sugar and salt.

According to Juliot Vinolia, clinical dietitian and consultant nutritionist at iCare Clinics, Dubai, even though creamy kormas are full of butter and ghee and best avoided by those watching their waistlines, the typical curry spices, herbs and allium vegetables, such as garlic and onion, all have antioxidant, anti-inflammatory and antibacterial properties and can help prevent the onset of conditions such as arthritis and Alzheimer’s disease. Even coconut milk – often thought of as a curry ‘baddy’ because of its saturated fat content – has health benefits, says Priya Tew, a freelance dietician registered with the British Dietetic Association. “The fat is made up of shorter-chain fatty acids that have been shown to be easier for the body to break down and have more health benefits, including lowering cholesterol, high blood pressure and reducing the risk of heart disease,” she says.

Chillies:

Fenugreek:

Coriander:

Cinnamon:

Cumin:

Cardamon:

Onion:

Onion not only adds flavour to your curry, it is also a good source of fibre, vitamin C, calcium, iron and folic acid. Research published in the August 2006 issue of Clinical Gastroenterology and Hepatology showed that quercetin, an anti-oxidant flavonoid found in onion, can help prevent certain types of cancers including colon, breast and ovarian. A lab study at the University of Bern, Switzerland, showed that consuming onion may decrease the risk of developing osteoporosis. In the study, animals given a gram of dry onion per day for four weeks increased bone mineral content by more than 17 per cent and mineral density by more than 13 per cent compared to those that were fed a control diet.

Curry leaves:

These add flavour and a distinct aroma to a curry. The leaves are rich in iron, calcium, phosphorus and vitamins A, B, C and E. Tabyli says consuming curry leaves can help diabetics maintain healthy blood-glucose levels by restricting the action of digestive enzymes involved in the breakdown of starch to glucose. Eating curry leaves is also good for your eyesight and is believed to help prevent the growth of cataracts, Tabyli says.

Garlic:

A curry is not complete without the pungent garlic, which is normally added either chopped, minced or puréed. Packed with sulphur compounds such as allicin and selenium, garlic has anti-bacterial, anti-fungal and anti-oxidant properties that offer many health benefits. According to the World Health Organisation, allicin helps reduce blood pressure and cholesterol, thereby protecting the heart. Garlic is also known to combat allergies and treat throat infections due to its anti-inflammatory and antibacterial properties. However, eating too much garlic could have side effects such as irritation or damage of the digestive system. Experts recommend consuming half a clove a day. Also, garlic can disrupt anti-coagulants, therefore it is advisable to avoid consuming food containing garlic before surgery.