Le curcuma, un anti-inflammatoire naturel

Le curcuma, un anti-inflammatoire naturel

Le curcuma est une épice présentant de nombreux atouts pour la santé, en particulier contre les états inflammatoires.

Issu du rhizome de la plante asiatique Curcuma longa, le curcuma est utilisé depuis des siècles dans la médecine traditionnelle ayurvédique et chinoise. Aussi appelée « safran des pauvres », cette épice donne sa couleur au curry indien. La coloration jaune est liée à la présence des curcuminoïdes, dont fait partie la curcumine, molécule qui serait responsable de bon nombre des effets bénéfiques du curcuma sur la santé. Le curcuma est à la fois anti-inflammatoire et antioxydant.

Toutefois, il faut signaler que la biodisponibilité de la curcumine est faible car le curcuma est mal absorbé au niveau de l’intestin. C’est pourquoi les fabricants de compléments alimentaires cherchent des moyens d’améliorer sa biodisponibilité.

Les atouts du curcuma contre la douleur et l’inflammation

Les épices comme le curcuma sont intéressantes contre les douleurs articulaires de l’arthrose. D’après une étude australienne parue en 2021, les extraits de curcuma réduisent de manière significative la douleur au genou. Les effets sur la fonction physique de l'articulation sont supérieurs à ceux d'un placebo et similaires à ceux d'un anti-inflammatoire non-stéroïdien, avec moins d'effets secondaires.

Retrouvez d'autres conseils pour soulager naturellement vos articulations dans Comment j'ai vaincu l'arthrose (Nouvelle édition) de Laura Azenard.

Le curcuma et la curcumine ont aussi été beaucoup étudiés dans le cadre de maladies neurologiques, comme la maladie d’Alzheimer ou la dépression. En plus de la curcumine, le curcuma apporte une autre molécule intéressante : la turmérone. D’après Max Lugavere, auteur de La nutrition du cerveau, cette molécule pourrait favoriser le développement des cellules souches dans le cerveau. Il recommande d’utiliser le curcuma en cuisine et « d’en prendre un supplément si nécessaire en cas de douleurs ou d’inflammation. » Pour cela, il conseille 500 à 1000 mg de curcuma, en utilisant une formulation contenant de la pipérine (extrait de poivre noir) pour accroître la biodisponibilité.

En cuisine, vous pouvez utiliser le curcuma sous sa forme fraîche, en le râpant, par exemple dans des soupes, dans des plats de légumes, de viandes ou de poissons.

Voici quelques recettes avec du curcuma :


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