Curry Leaves Benefits: Why They’re a Must in Your Diet

What Are Curry Leaves?

Curry leaves (Murraya koenigii) are the fragrant leaves of a tree native to India. They have a distinctive aroma and flavour that is peculiar in many Indian dishes, especially in the southern states. Despite the name, curry leaves are not related to curry powder, which is a blend of spices.

These leaves have been used in Ayurvedic medicine for centuries due to their medicinal properties. They are believed to have antidiabetic, antioxidant, antimicrobial, anti-inflammatory, hepatoprotective, and anticarcinogenic effects.

Nutritional Value of Curry Leaves

Curry leaves are a nutrient-dense superfood, and the nutritional value of curry leaves is why they’re a staple in healthy diets. They are low in calories but high in fibre, vitamins, minerals, and beneficial plant compounds. Based on Indian Food Composition data and USDA values, per 100 grams, curry leaves contain:

• 108 calories
• 6.1 grams of protein
• 18.7 grams of carbohydrates
• 6.4 grams of fibre
• 7100 IU of vitamin A
• 4 mg of vitamin C
• 830 mg of calcium
• 0.93 mg of iron
• 44 mg of magnesium

These leaves are also rich in antioxidants, carbazole alkaloids, tannins, and flavonoids that help against free radical damage in the body.

Top Health Benefits of Curry Leaves

1. Aids digestion: The health benefits of curry leaves extend to your gut. These leaves stimulate digestive enzymes and help in the breakdown of food. They can also relieve indigestion, diarrhoea, and constipation.
2. Manages diabetes: Some studies suggest that curry leaves can lower blood glucose levels and improve insulin sensitivity. The antioxidants in these leaves may also prevent diabetes-related complications.
3. Improves eyesight: The high vitamin A content in curry leaves is beneficial for eye health. Vitamin A maintains healthy vision, protects the cornea, and prevents night blindness and dry eyes.
4. Promotes weight loss: The fibre and carbazole alkaloids in curry leaves may help with weight management. Fibre keeps you feeling full for longer, while carbazole alkaloids can prevent fat accumulation in the body.
5. Reduces cholesterol: The health benefits of curry leaves include lowering cholesterol levels. Research has found that curry leaves can reduce LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol.
6. Boosts immunity: The vitamin C and antioxidants in curry leaves can strengthen your immune system. They help your body fight infections and diseases more effectively.
7. Supports brain health: The neuroprotective properties of curry leaves may help prevent neurodegenerative diseases like Alzheimer's. The carbazole alkaloids in these leaves can protect brain cells from damage and improve memory.
8. Enhances skin health: The antioxidants in curry leaves can slow down skin ageing and prevent wrinkles. They also have antibacterial properties that treat skin infections and wounds.
9. Strengthens hair: The benefits of curry leaf juice for hair are well-known in Ayurveda. The juice or oil of these leaves can stimulate hair growth, reduce hair fall, and prevent premature greying.
10. Reduces inflammation: The anti-inflammatory properties of curry leaves help ease pain, swelling, and arthritis symptoms.

How to Use Curry Leaves for Maximum Benefit

There are several ways to incorporate the benefits of curry leaves into your diet:

• Add fresh or dried curry leaves to curries, stews, soups, and stir-fries.
• Drink curry leaf tea by boiling a handful of leaves in water.
• Chew on a few fresh leaves every morning on an empty stomach.
• Apply curry leaf paste or oil to your scalp and hair for healthy locks.
• Use curry leaf powder as a seasoning for dishes.

Side Effects and Precautions

Curry leaves are generally safe to consume in normal food amounts. However, there are a few precautions to keep in mind to avoid curry leaves' side effects:

• Some people may be allergic to curry leaves. If you experience any allergic symptoms after consuming them, stop using them immediately.
• Pregnant and breastfeeding women should consult their doctor before consuming curry leaves in large amounts.
• If you are on diabetes medication, monitor your blood sugar levels closely, as curry leaves may enhance the effects of these drugs.

Conclusion

The benefits of curry leaves are too good to ignore this superfood. From improving digestion and managing diabetes to enhancing skin and hair health, these humble leaves offer innumerable advantages. Additionally, the nutritional value of curry leaves makes them a worthy addition to your daily diet.

If you want to experience the benefits of curry leaves, consider adding them to your meals regularly. You can also try Metropolis Healthcare's diagnostic services to track your health progress. With a team of qualified technicians and state-of-the-art labs, Metropolis provides accurate and reliable pathology testing. Our user-friendly app and online reports make it convenient for you to monitor your health from the comfort of your home.

FAQs

How many curry leaves should I eat daily?

Chewing 8-10 fresh curry leaves every morning on an empty stomach is a good way to start. You can gradually increase the number as per your taste and tolerance to reap the maximum benefits of curry leaves.

Can I eat curry leaves raw?

Yes, you can eat curry leaves raw. In fact, chewing them raw is one of the best ways to extract their nutrients and enzymes.

Do curry leaves help in weight loss?

The fibre and carbazole alkaloids in curry leaves may aid weight loss by reducing fat accumulation and keeping you satiated for longer. However, curry leaves alone cannot cause significant weight loss. They should be combined with a balanced diet and regular exercise.

Are curry leaves good for diabetes?

Yes, one of the many benefits of curry leaves is that they are highly advantageous for people with diabetes. Studies have shown that they can lower blood sugar levels and improve insulin sensitivity. However, if you are on diabetes medication, consult your doctor before consuming curry leaves in large amounts.

How to use curry leaves for hair growth?

You can leverage the benefits of curry leaf juice for your healthy, growing hair. Apply curry leaf paste or oil to your scalp and hair. Leave it on for 30-60 minutes before washing off with a mild shampoo. Regular use can stimulate hair growth and reduce hair fall.

Can curry leaves cure grey hair?

While curry leaves cannot reverse grey hair, they can prevent premature greying to some extent. The antioxidants in these leaves can protect hair follicles from damage and maintain the natural colour of your hair.

What is the best way to store curry leaves?

To keep curry leaves fresh for a long time, store them in an airtight container in the refrigerator. You can also dry them in the shade and store them in an airtight jar for future use.

What happens if we eat curry leaves daily?

Eating curry leaves daily can provide numerous health benefits. They can improve your digestion, lower blood sugar and cholesterol levels, boost immunity, and enhance skin and hair health. However, moderation is key. Stick to 8-10 leaves per day to avoid any side effects of curry leaves.

Do curry leaves increase haemoglobin?

Curry leaves are a good source of iron, which is essential for the production of haemoglobin in the body. Including curry leaves in your diet, along with other iron-rich foods, can help increase your haemoglobin levels.

Do curry leaves contain vitamin B12?

No, curry leaves do not contain vitamin B12. Vitamin B12 is mainly found in animal-based foods like meat, poultry, fish, and dairy products. Vegans and vegetarians may need to take B12 supplements to meet their daily requirements.