Turmeric is an anti-inflammatory spice that can help you remember things, relieve joint discomfort, and so much more.
Turmeric has gotten a lot of attention recently, says Karen Ansel, R.D.N., C.D.N., author of Healing Superfoods for Anti-Aging, a nutritionist and registered dietician. "However, this root has been utilized for thousands of years in Chinese and Ayurvedic medicine to treat inflammation and enhance digestive health."
Turmeric is a common ingredient in curry powder and may be found in India and other regions of Asia. It's mostly available as a spice or a supplement, and it's widely used to liven up curries, stir-fries, soups, and even smoothies.
Dawn Jackson Blatner, R.D.N., a dietitian and author of The Superfood Swap, adds, “Anytime you have brilliantly colored meals, you know there are plant compounds in there doing something great.” "Turmeric is a brilliant golden color—unlike it's anything else."
According to Jackson Blatner, curcumin, one of turmeric's main constituents, may help reduce inflammation. "All disorders, from gingivitis in the mouth to heart disease, begin with inflammation, therefore taking a teaspoon of turmeric every day could be beneficial."
What is the recommended daily dose of turmeric?
There is no simple solution to this topic when it comes to the correct dosage to take in supplement form, especially because further research is needed; it also relies on the condition you're attempting to cure and what your health practitioner recommends. Many of the studies listed below used a daily dose of 500 mg.
What are some of turmeric's adverse effects?
Turmeric does not appear to have any major negative effects, while it may produce minor stomach pain at higher doses (nausea, diarrhea, stomach upset).
However, because turmeric can interact with certain pharmaceuticals, it's a good idea to consult with a health practitioner who is experienced with natural therapies.
So, may supplementing with turmeric or curcumin improve your health? Because there is a lot of misinformation out there, we dug into the facts to come up with ten ways that turmeric and curcumin could benefit your health.
- Turmeric may be beneficial to your memory
People who ate more curry scored higher on cognitive function tests (memory, attention span, etc.) than those who didn't eat as much of the spice, according to research conducted in Asian populations in 2006.
The researchers attributed this advantage to turmeric, which is a common ingredient in Asian cuisine.
Brain-related benefits have also been discovered recently: In a 2018 research of persons aged 51 to 84, for example, those who took a 90 mg curcumin pill twice a day for 18 months had a better memory than those who took a placebo.
Although the research was modest, the researchers believe that curcumin's anti-inflammatory properties may protect the brain from memory-related illnesses. To corroborate these conclusions, more research will be required.
- Turmeric may aid in the prevention of heart disease
According to a 2017 analysis published in the journal Pharmacological Research, curcumin's antioxidants and anti-inflammatory components may help protect against cardiac disorders such as diabetic cardiomyopathy (heart muscle damage), arrhythmia (irregular heartbeat), and more.
- Turmeric has been shown to have anti-cancer properties
Curcumin may have the ability to combat some malignancies, according to a 2015 study published in the journal Molecules.
However, these claims should be taken with a grain of salt: The majority of this study has so far been done in vitro.
Curcumin has been demonstrated to block or decrease the activity of specific tumor cells, including those seen in skin malignancies, gut cancers, and other cancers, according to the review's authors.
To evaluate the impact of turmeric on cancer, more research is undoubtedly required.
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- Turmeric has been shown to help with osteoarthritis pain
According to the Arthritis Foundation, osteoarthritis is the most frequent cause of disability in the United States, impacting an estimated 30.8 million people.
According to a 2016 review, taking curcumin for four weeks can help alleviate osteoarthritis pain in persons who already have it, which is comparable to taking NSAIDs or glucosamine.
- Turmeric may be beneficial in the treatment of hay fever
Because of its antioxidant and anti-inflammatory properties, curcumin may assist if you suffer from hay fever symptoms such as sniffling, hacking, itching, runny nose, and congestion during specific seasons.
Curcumin was discovered to suppress the release of histamines in a 2008 assessment of animal research on the usefulness of the spice on allergy symptoms, resulting in a significant reduction in symptoms.
- Turmeric may aid in the treatment of depression symptoms
Curcumin was found to benefit persons with a major depressive disorder who were previously taking an antidepressant.
It was a small study with a short length (just six weeks), and some postings on the internet exaggerated the findings.
However, there appeared to be no negative side effects and even some benefits from taking curcumin with Prozac, the antidepressant used in the trial.
- Turmeric may have a cholesterol-lowering effect
Curcumin may help keep a certain sort of bad cholesterol in check, but the research isn't conclusive.
A study of seven studies published in 2017 looked at the effects of turmeric and curcumin on blood lipid levels and discovered that they may help persons with cardiovascular disease risk.
However, the review authors cautioned that using the drugs in a clinical environment is premature because it is difficult to determine the optimum dosage and that additional research is needed.
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- Turmeric may be beneficial to the liver
A review of studies found that taking greater doses of curcumin supplements could help people with non-alcoholic fatty liver disease (NAFLD), a condition in which the liver accumulates fat that isn't caused by drinking too much alcohol.
According to the National Institutes of Health, it's one of the most common causes of liver disease in the United States.
- Turmeric may aid in the treatment of gum disease
Because of its anti-inflammatory and anti-fungal qualities, turmeric may help prevent or treat gingivitis, a prevalent periodontal disease, according to a comprehensive study review published in 2016. More detailed research, according to the study's authors, is needed.
- Turmeric enhances the flavor of healthful foods
Call it the Midas touch, but if you like the flavor of turmeric, it can transform even the blandest recipes into nutritional gold.
And, let's face it, we could all use a little help eating more produce—the Centers for Disease Control and Prevention estimates that only one out of every ten persons in the United States consumes enough fruits and vegetables.
"Making golden milk is one of the simplest ways to consume a lot of turmerics," explains Jackson Blatner.
Toss a teaspoon of turmeric into plant-based or conventional milk, then add a dash of black pepper (which, according to her, enhances turmeric's absorption) and a pinch of nutmeg or honey. You may add it to condiments as well: “I make turmeric ketchup, mustard, or barbecue sauce,” she explains.
"While turmeric supplements are selling like hotcakes, I'd much prefer to see people utilize it the old-fashioned way—as a spice," Ansel adds.
"It's a quick and easy method to add taste and antioxidants to grains like rice, couscous, and quinoa, as well as a beautiful yellow color. Turmeric is one of the main spices in curry powder, so sprinkling it over roasted vegetables like butternut squash, carrots, or cauliflower will provide you with its benefits."
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