Not acquainted with turmeric? While you may not have a container of spice in your kitchen, it is probable that you are familiar with it. It is responsible for mustard and curry’s bright hue.
Turmeric is an excellent complement to meals that need a golden colour, and it also contains anti-inflammatory effects that are beneficial to your health.
Nicole Hopsecger, RD, a registered dietitian, describes turmeric’s many health benefits and offers suggestions for incorporating turmeric into everyday life.
What is Turmeric powder?
The spice turmeric is derived from the perennial Curcuma longa plant, a member of the ginger family. Its primary active component is curcumin. “Curcumin gives turmeric its yellowish hue,” adds Hopsecger. “But beware: It’s easily stained.” Avoid getting it on your clothes!
The value of turmeric rests in curcumin’s advantages. Curcumin contains anti-inflammatory and antioxidant effects. Researchers are researching if it may aid inflammatory disorders such as arthritis and ulcerative colitis.
Turmeric health advantages
The spice, which is simple to include in smoothies and curries, has the following potential health advantages.
Lessens inflammation
For chronic illnesses in which inflammation begins to harm bodily tissues, turmeric may be useful.
In one research of individuals with ulcerative colitis, those who took 2 grammes of curcumin per day in addition to prescription treatment were more likely to remain in remission than those who took the prescription drug alone.
Hopsecger notes, “It will not definitely aid during an acute flare-up, but it may help extend remission.”
Enhances memory
Adults without dementia who took 90 milligrammes of curcumin twice daily for 18 months performed better on memory tests, according to another research investigation.
“Researchers believed that the decrease in brain inflammation and the antioxidant effects of curcumin contributed to a slower loss in neurocognition, or the capacity to think and reason,” adds Hopsecger. Curcumin may possibly have a role in reducing the onset of Alzheimer’s disease; however, further study is needed in this area.
Lessens pain
The use of turmeric to treat arthritis has strong origins in both Chinese traditional medicine and Ayurveda. Research indicates that turmeric extract might possibly alleviate osteoarthritis pain, while further research is required.
“However, I would not depend only on a curcumin pill,” says Hopsecger. Medical administration should take precedence.
It combats free radicals.
One research indicates that turmeric’s antioxidant qualities may protect the body from free radicals by neutralising them.
According to another research, turmeric’s antioxidant properties may also enhance the activity of other antioxidants.
Reduces the risk of heart disease
With its anti-inflammatory and antioxidant properties, turmeric may lessen the risk of heart disease.
Studies indicate that turmeric may help halt the progression of heart disease. Resistance artery endothelial production — which plays a crucial role in high blood pressure — was raised in healthy middle-aged and elderly persons who took curcumin tablets for 12 weeks.
Another research observed 121 individuals who had coronary artery bypass surgery. A few days before and after surgery, those who took 4 grammes of curcumin daily had a 65 per cent lower chance of experiencing a heart attack in the hospital.
Turmeric may also be beneficial when used with cholesterol-lowering medications. Curcumin is safe and may protect persons at risk for heart disease by decreasing specific levels of cholesterol, however, further research is required to determine the optimal dosage and kind.
Helps to combat depression
Depression decreases the protein known as a brain-derived neurotrophic factor (BDNF) and causes the hippocampus, which aids in learning and memory, to atrophy. According to research, curcumin may increase BDNF levels and reverse alterations.
Curcumin was equally as beneficial as fluoxetine (Prozac) in reducing depressive symptoms, according to another research. Curcumin may also raise levels of the brain chemicals serotonin and dopamine, which govern mood and other physiological processes.
Helps prevent cancer
Several studies suggest that curcumin may influence the growth and progression of cancer.
In one research focusing on colorectal cancer, the number of colon lesions in males decreased by 40 per cent.
Nutritional value
Doctors often suggest taking 500 milligrammes twice a day with meals, but the appropriate dosage for you will depend on your general health. Not always is better, so consult your physician.
“It is safe to take up to 8 grammes per day, but my advice for the general population is between 500 and 1,000 milligrammes per day,” explains Hopsecger.
She suggests taking the supplement with heart-healthy fats such as oils, avocado, nuts, and seeds for optimum absorption.
While the danger of side effects is minimal and medication interactions are uncommon, you should discontinue the use of turmeric if you experience adverse symptoms. There is a potential possibility that turmeric may interact with blood-clotting medicines and induce bloating. Also, avoid it if you have gallbladder trouble.
Always with your physician before beginning a dietary supplement, as they may interfere with other drugs you are taking. Turmeric may augment traditional treatment, but it is not a replacement for medication.
“Dietary supplements cannot substitute drugs or a balanced diet,” warns Hopsecger. If your diet is bad, taking a curcumin pill will not provide magical results.
Utilization of turmeric
Turmeric may be taken as a supplement or used as a spice.
“Curcumin in a supplement is more effective since it was isolated from turmeric,” explains Hopsecger. “Turmeric, if purchased in a shop, does possess antioxidant effects. While it may not have a big influence as a spice, it is an excellent alternative to salt for seasoning meals.
Not prepared to purchase a supplement? In spite of the fact that cooking with turmeric does not provide the same health benefits as adding it to:
- Smoothies.
- Golden milk.
- Soups.
- Scrambled eggs.
- Muffins.
- Rice.
- Roasted vegetables.
“It is one of the primary components in curry sauce; it is powerful, spicy, bitter, and earthy,” explains Hopsecger. “I always associate the curry aroma with the flavour of turmeric. You may get the ground spice in many supermarkets and spice shops nowadays, or you can purchase the raw root and keep it in an airtight container in the refrigerator. The fruit may then be peeled, chopped, or grated for use in recipes.”