Curry is GOOD for you - here's why!

The seasons are changing – and so is our appetite! You may be less inclined to crave light, summery foods like salads, and longing for cosy, comfort food – like a delicious curry!

Curries often have a bad reputation as they can be heavy on ingredients like cream and butter. However, the key ingredients in most curry recipes are actually great for your health! Curries are also a brilliant opportunity to pack in a load of fibre-rich foods and vegetables in one go.

Here are some of those key ingredients and what makes them so good for you:

Sweet Potatoes

Sweet potatoes are a carbohydrate-rich, easy-to-digest, fibre-rich whole food.
They are an excellent source of both soluble and insoluble fibre which makes them great for our digestive health.
They are a great source of beta carotene (vitamin A) – this is what gives them their bright orange colour. Vitamin A is important for various reasons, from supporting eye health and strengthening the lining of your gut to supporting your immune system so it’s better at fighting off illnesses.
They are a good source of vitamin C which protects cells and maintains healthy skin, bones and cartilage.
This root veg is also a rich source of some B vitamins, such as vitamin B6, which makes haemoglobin and allows the body to turn carbs and protein into energy.

Lentils

Great source of low GI (glycemic index) carbohydrates and protein¹. Half a cup of cooked lentils provides a whopping 12g of protein – perfect for vegetarians and vegans.
Lentils are abundant in dietary fibre at 8g per 100g cooked.
They are also a fantastic source of iron. You can get 15% of your daily iron requirements from just half a cup of cooked lentils.
Excellent source of folate which is important in red blood cell formation and for healthy cell growth and function.
Their phenolic compounds are effective inhibitors of enzymes which are involved in digestion. This also helps to control blood sugar levels.
Studies on the biological effects of lentil polyphenols reveal that they may have substantial anti-oxidant properties.
Evidence indicates that eating lentils on a regular basis may significantly reduce the risk of cardiovascular diseases including type 2 diabetes², ³

Turmeric

Turmeric contains many beneficial compounds – the most commonly known, and researched, is a polyphenol called curcumin⁴
Curcumin, as well as other compounds in turmeric, has many health-giving properties including anti-oxidant⁵, antimicrobial ⁶, and antiplatelet ⁷.
Turmeric is also known for its strong anti-inflammatory and pain-reducing characteristics. A review of randomized clinical trials supports the efficacy of turmeric extract in the treatment of arthritis ⁸
Turmeric is also a great source of vitamin C, calcium, iron, potassium and zinc.

Ginger

The active compounds in ginger are called gingerols. Research suggests that these have antioxidant, antimicrobial, anti-inflammatory and anti-allergenic properties⁹
Research shows that ginger could stimulate a number of digestive enzymes, speeding up the time it takes our body to process food, which could help prevent conditions such as constipation ¹⁰.
Ginger reduces the production of various chemicals in the body, including leukotrienes, that trigger joint inflammation¹¹
Ginger can relieve nausea¹².
Ginger may be effective at relieving period pain ¹³.

Garlic

Contains many unique phytonutrients, minerals, vitamins, and antioxidants that have proven health benefits.
Garlic is excellent for immunity. Studies suggest garlic can help combat the common cold and flu ¹⁴.
Numerous studies have proven garlic’s antibiotic properties¹⁵ due to the bioactive compounds. So much so that it has been shown to fight various bacteria, viruses, and fungi.
A 2018 meta-analysis¹⁶ revealed that garlic has “antihyperlipidemic ability”, meaning it is great for cholesterol health.
Garlic has also been shown to reduce inflammation in the body, helping alleviate chronic pain ¹⁷
Garlic lowers the risk of certain cancers, likely due to its antioxidant properties¹⁸, ¹⁹.

Chillies

Chillies’ nutritional profile contains vitamin C, B, K and A. Chillies are also a copper and potassium source.
Chilies contain an alkaloid compound, capsaicin, that gives them a strong spicy, and pungent character. Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic, and anti-diabetic properties. ²⁰.

Read more about the benefits of herbs and spices here.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Advice given is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always check with your GP for interactions with medications/health conditions before starting supplements.