Curcuma danger ou bienfait ?

par | 5 Jan 2022 | Aliments tendances, Recettes | 1 041 commentaires

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Nevena de GoodSesame
Nevena de GoodSesame
Nutritionniste, experte en nutrition

Le curcuma est une épice riche en vitamines et minéraux, à laquelle on confère tout un tas de vertus. Il peut être consommé frais, en tant qu’épice, ou bien en cure comme un complément alimentaire. Du fait de ses propriétés anti-inflammatoires, le curcuma apparaît comme un remède à toute sorte de maux. Mais entre l’amour et la haine il n’y a qu’un pas, c’est pourquoi les possibles effets indésirables faisant suite à sa consommation, sont pointés du doigt. Mais alors quoi faire ? Penchons-nous sur le sujet d’un peu plus près.

Son origine

Le curcuma, ou safran indien, est une racine qui provient d’Asie du Sud. Depuis des millénaires, elle est appréciée comme plante aromatique et médicinale. Le curcuma est utilisé en cuisine, notamment pour son arôme et son goût. On en retrouve dans les plats traditionnels indiens, en particulier dans les currys, apportant cette jolie couleur jaune. Le curcuma est au cœur de la médecine ayurvédique, mais aussi des rituels hindous, la poudre aromatique symbolisant la force et la chance. Une des traditions consiste à dessiner avec du curcuma, un point sur le front des nouveaux nés.

Le curcuma pousse, tout comme le gingembre, à partir de semis plantés dans la terre et est récolté après dix mois. Seuls les rhizomes (racines) de la plante sont utilisés. Afin d’obtenir la poudre de curcuma, les racines sont séchées puis finement moulues. Les rhizomes de curcuma frais sont assez rares en Occident. Autrement, on trouve du curcuma en poudre au rayon des épices.

Composition et caractéristiques

Cette épice colorée est composée de curcuminoïdes, dont la curcumine, un polyphénol responsable de ses bienfaits et de sa couleur jaune. Le curcuma est également riche en micronutriments, en particulier en fer, phosphore et en vitamine C. 

La curcumine présente différentes propriétés qui ont principalement été démontrées par des études effectuées in vitro et chez l’animal. On note en particulier des propriétés anti-inflammatoires et antioxydantes. Les antioxydants sont des composés qui protègent nos cellules des dommages causés par les radicaux libres. Ces derniers sont des molécules très réactives qui seraient impliquées dans le développement de nombreuses maladies. C’est par ses propriétés que la curcumine pourrait exercer des effets anticancer, mais ces effets et le dosage, restent encore à prouver par des études cliniques. 

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Le curcuma est-il dangereux pour la santé ?

La poudre, les racines séchées et fraîches sont généralement à usage alimentaire, elles ne présentent pas de danger. Ce sont surtout les cures de curcuma hautement dosées, sous forme de compléments alimentaires, qui peuvent poser problème. Attention également à la prise simultanée de curcuma en cure et de médicaments, de type anticoagulants et anti-inflammatoires. En effet, le curcuma, de part ses propriétés, peut accentuer les effets de ces médicaments.

Cependant, consommé à hautes doses, le curcuma peut entraîner des troubles digestifs. En particulier des brûlures d’estomac et des ballonnements, lorsque l’organisme n’est pas habitué à une consommation quotidienne de curcuma. Par ailleurs, il est déconseillé aux personnes souffrant de maladie du foie ou de calculs biliaires de consommer du curcuma. Cela s’explique par le fait que le curcuma contient une quantité importante d’oxalate, une substance qui peut augmenter le risque de développer des calculs biliaires ou de les aggraver. Par ailleurs, les autorités déconseillent aux femmes enceintes de prendre des formules concentrées en curcumine. En effet, il pourrait provoquer, à hautes doses, des saignements ou des contractions.

En conclusion, le curcuma n’est pas à diaboliser, il y a juste quelques précautions à prendre concernant son dosage, étant donné sa concentration en actifs. Pris à petites doses, par exemple quelques grammes pour relever nos plats, le curcuma ne présente aucun danger pour l’organisme. Du fait de sa composition nutritionnelle, le curcuma est bénéfique pour la santé, mais ce n’est pas pour autant qu’il faut lui attribuer des vertus miracles, comme la protection contre le cancer ou autres maladies chroniques.

En cuisine

Son arôme chaleureux et poivré s’associe à merveille avec d’autres épices, comme le cumin, la coriandre et le poivre noir qui lui confère de nombreuses saveurs.

Le curcuma est un incontournable de la cuisine indienne, que ce soit pour préparer un poulet au curry, ou encore un plat végétarien avec des lentilles ou des pois cassés. Il est également utilisé dans les pâtes ou encore le couscous, les poissons et crevettes s’en accommodent aussi à merveille. Le curcuma relève les plats de sa saveur un peu piquante, et apporte une jolie couleur jaune à ton assiette.

Recettes avec du curcuma

Voici quelques idées de recettes à base de curcuma pour réveiller tes papilles !

 

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