These popular ingredients can be used in cooking or alternatively made into a tea or taken as a supplement.
Combining two kitchen staple “superfoods” could be the key to boosting your immune system and gut health, an expert has said. According to a nutritionist, these ingredients pack a powerful punch when it comes to our health and could be worth consuming regularly this winter
Writing for Health.com, registered dietitian nutritionist Chelsea Rae Bourgeois revealed the benefits of garlic and turmeric. She explained: “The flavourful ingredients boast an impressive profile of bioactive compounds that can support many areas of health.
“Research shows that turmeric and garlic have anti-inflammatory properties that can support immune health and reduce chronic disease risk. Taking these spices together may compound their effects, providing cold and flu protection and supporting overall health.”
Turmeric is a potent spice distinguished by its golden-orange hue. Commonly used in many curry bases, it has also been an important part of Chinese medicine for centuries. Chelsea said that its active compound curcumin “offers many potential health benefits”.
She stated that it has been shown in studies to help:
- Protect the body against chronic (long-term) disease
- Reduce inflammation
- Support heart health
- Support brain health and cognitive function
- Improve digestion.
Garlic is a popular ingredient in the UK and the world over. Chelsea said that its health benefits lie in its high levels of potassium, phosphorous, zinc, and sulphur and many bioactive compounds like polyphenols, flavonoids, and tannins. She said it has the potential to help with:
- Combating chronic inflammation
- Reducing the risk of chronic diseases like heart disease and some cancers
- Supporting the immune system
- Supporting brain health and protecting against cognitive decline
- Reducing the risk of developing fatty liver disease in some people.
Immunity
Chelsea said: “Turmeric and garlic are both known for their immune-boosting properties. The curcumin found in turmeric offers anti-inflammatory, antimicrobial, and antioxidant effects that can support a healthy immune response.
“Garlic’s anti-inflammatory and antiviral properties can also promote immune health. Including turmeric and garlic in a well-balanced diet may improve overall health and support a strong immune system.”
She referenced a scientific study, published in Animal Feed Science and Technology journal in 2021. This found that taking garlic and turmeric together may “enhance the spice’s immune-boosting effects, strengthening immune function and protecting against infections and chronic diseases”.
She recommended consuming them either in your cooking, in a tea or in supplement form.
Warning
However, she warned that more research is needed to “better understand” garlic and turmeric’s combined effects. While turmeric and garlic are considered safe for the average healthy adult, she said, you may experience “adverse” side effects such as nausea and diarrhoea.
Caution is also advised if you take a certain medication regularly. Chelsea added: “Both turmeric and garlic can have blood-thinning effects, which may interact with blood-thinner medications like Coumadin (warfarin) and increase the risk of bleeding.
“The curcumin in turmeric and alliin in garlic can cause abnormal bleeding by inhibiting the production of the platelet-activating factor necessary for blood clotting. People taking a blood thinner should exercise caution when consuming garlic or turmeric and discuss potential interactions with their healthcare provider.”
