Introduction
Turmeric is a bright yellow spice that comes from the root of the Curcuma longa plant. It has been used for centuries in Indian cuisine and traditional medicine. Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. While the health benefits of turmeric mostly come from the rhizome (root), some research suggests the skin may also have nutritional value. This article will explore whether it’s possible and beneficial to juice the skin of turmeric.
Can You Actually Juice Turmeric Skin?
Yes, it is possible to juice the skin of turmeric, but it takes a bit more effort than juicing the rhizome alone. Here are some tips for juicing turmeric skin:
- Select fresh turmeric root with smooth, unblemished skin. The skin should be shiny and firm.
- Thoroughly wash the turmeric to remove any dirt. Use a vegetable brush if needed.
- Trim off the top and bottom ends of the root.
- Using a sharp knife or peeler, remove the brown outer skin.
- Chop the peeled turmeric into small pieces.
- Add the turmeric pieces to a high-powered blender or juicer.
- For a blender, add some water to help liquefy the turmeric into a smooth juice.
- Strain the juice through a fine mesh sieve or cheesecloth to remove any solids.
The fresh turmeric juice will have a rich golden hue and potent flavor. Be aware that turmeric juice can stain surfaces, so take precautions when prepping and pouring.
Nutritional Content of Turmeric Skin
The skin of turmeric contains fiber, essential oils, and other bioactive compounds like the rhizome. Here is a comparison of the nutritional value of turmeric skin versus the rhizome per 100 grams:
Nutrient | Turmeric Rhizome | Turmeric Skin |
---|---|---|
Calories | 312 | 53 |
Fat | 3.25g | 1.64g |
Fiber | 22g | 19g |
Vitamin C | 25mg | 50mg |
Iron | 55mg | 5.1mg |
As you can see, turmeric skin contains less calories and fat compared to the rhizome. However, it provides a good amount of dietary fiber, vitamin C, and some iron.
Potential Benefits of Turmeric Skin
Here are some of the potential health benefits associated with consuming turmeric skin:
High in Dietary Fiber
The skin is an excellent source of soluble and insoluble fiber. Fiber supports digestive health, helps maintain bowel regularity, and promotes feelings of fullness.
Source of Antioxidants
In addition to curcumin, the skin contains antioxidant pigments called tetrahydrocurcuminoids. These compounds provide protective effects against free radical damage.
Supports Immune Function
The vitamin C content in turmeric skin can boost immunity. Vitamin C promotes the production of white blood cells, which help fight off pathogens.
Anti-Inflammatory Effects
Some research indicates the essential oils in turmeric skin exhibit anti-inflammatory properties similar to curcumin. Turmeric oil supplements may help reduce joint swelling and arthritis pain.
May Lower Cholesterol
The fiber in turmeric skin may help lower LDL (bad) cholesterol levels. Soluble fiber binds to cholesterol in the gut, promoting its excretion from the body.
How to Use Juiced Turmeric Skin
There are many ways you can incorporate juiced turmeric skin into your diet and nutrition plan:
- Add it to juices, smoothies, soups, dressings, and other recipes
- Mix with water or milk and drink as a tonic
- Use as a natural food dye to give foods a vibrant yellow color
- Combine with other herbs and spices to make a therapeutic Golden Milk latte
- Blend with yogurt or cottage cheese to make a bright dip or spread
- Mix with coconut oil and black pepper to form a skin salve or cream
Keep in mind that turmeric stains easily, so take care when using the juice. Start with small amounts to assess tolerance. Too much turmeric can cause upset stomach in some individuals.
Downsides of Juicing Turmeric Skin
While the skin does contain beneficial nutrients and compounds, there are some potential downsides to juicing turmeric peel:
- Labor intensive – Takes more effort to juice just the skin than the entire rhizome
- Low curcumin – The skin contains very little curcumin compared to the rhizome
- May cause stomach upset – High quantities of turmeric skin juice may irritate the digestive tract
- Can stain surfaces – Fresh turmeric juice will permanently discolor skin, countertops, clothes, etc.
- Strong flavor – The juice has a very potent, bitter taste
Due to the low curcumin content, drinking turmeric skin juice should not replace using the rhizome. Additionally, some people may be sensitive to compounds in the peel. Start slowly and limit intake if you experience any intestinal discomfort.
Conclusion
While it takes some extra work, it is possible to juice the nutrient-rich skin of the turmeric root. The skin contains beneficial compounds like dietary fiber, antioxidants, and essential oils. Incorporating small amounts of turmeric skin juice into your diet may support digestion, immunity, and inflammation. However, juicing only the peel results in very little curcumin, turmeric’s most valuable phytochemical. For most people, consuming the entire turmeric rhizome will provide greater health benefits. Use caution when handling the bright yellow juice and limit intake if it causes stomach upset. Speak with your healthcare provider before making any major changes to your supplementation routine.