Curry is GOOD for you - here's why!

As the days get cooler, our cravings often shift from light summer meals to hearty comfort foods. And what’s better than a warming curry? While curries sometimes get a bad rap for being heavy or creamy, the core ingredients in many recipes are actually full of nutritional benefits. A curry is also the perfect way to pack a variety of vegetables, herbs, and fibre-rich foods into one meal.

Here are some common curry ingredients that do your body a world of good –

Sweet potatoes

This vibrant root vegetable is packed with both soluble and insoluble fibre, helping to keep your digestion on track. Its bright orange colour comes from beta carotene, which your body converts into vitamin A – essential for healthy eyes, a resilient gut lining, and a strong immune system. Sweet potatoes also provide vitamin C to support skin, bone, and cartilage health, as well as vitamin B6, which helps your body convert food into usable energy.

Lentils

Lentils are a plant-based powerhouse, offering slow-release carbohydrates, protein¹, and fibre all in one. Just half a cup of cooked lentils delivers around 12 g of protein and 15% of your daily iron needs, making them an excellent choice for vegetarians and vegans. They’re also rich in folate, which is important for healthy cell growth. Lentils contain natural plant compounds with antioxidant effects, and studies suggest regular consumption may reduce the risk of cardiovascular disease and type 2 diabetes.²³

Turmeric

The golden spice turmeric is well known for its star compound, curcumin.⁴ Curcumin has been widely researched for its antioxidant⁵, antimicrobial⁶, and anti-inflammatory properties⁷. In fact, clinical trials show turmeric extract may ease arthritis symptoms. Along with curcumin, turmeric provides vitamin C, iron, potassium, calcium, and zinc.

Ginger

Ginger contains active compounds called gingerols, which have antioxidant and anti-inflammatory effects⁸. Research suggests ginger can support digestion by stimulating digestive enzymes and may help with constipation⁹, nausea¹⁰, and even menstrual discomfort¹¹. It also has anti-microbial and anti-allergy benefits.¹²

Garlic

Garlic is rich in unique phytonutrients and antioxidants. Studies show it can support the immune system¹³, help fight colds and flu, and even lower cholesterol.¹⁴ Garlic’s natural bioactive compounds act against bacteria¹⁵, viruses, and fungi, while its anti-inflammatory effects¹⁶ may ease chronic pain. Regular garlic consumption has even been linked with a reduced risk of certain cancers.¹⁷¹⁸

💡 Top tip: To get the maximum benefit, chop or crush garlic and let it sit for around 10 minutes before cooking. This allows an enzyme reaction to take place, forming allicin – the powerful antimicrobial compound responsible for many of garlic’s health effects.

Chillies

Chillies are loaded with vitamins A, B, C, and K, plus minerals like copper and potassium. Their fiery heat comes from capsaicin, a compound that research suggests may have antibacterial, anti-cancer, anti-pain, and blood-sugar-balancing properties.¹⁹

Far from being an indulgent treat, a curry made with fresh vegetables, legumes, herbs, and spices can be a nutrient-packed meal that supports your digestion, immunity, and overall wellbeing. 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.