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The Health Benefits of Turmeric

Turmeric is a spice that has met with great interest in the medical and scientific world as well as in the culinary world. The purpose of this post is to provide an overview of the health benefits of curcumin.

Curcumin polyphenols have been shown to target multiple signaling molecules and show activity at the cellular level, which contributes to supporting their multiple health benefits [2]. Curcumin has been shown to help with inflammatory diseases [9], metabolic syndrome [10], pain [11] and in the treatment of inflammatory and degenerative eye diseases [12,13]. Curcumin has also been shown to benefit the kidneys [14]. [Sources: 5]

Inflammation is a necessary process in the body because it fights harmful invaders and repairs damage caused by bacteria, viruses and injuries. Long-term inflammation is involved in most chronic conditions such as heart disease and cancer and can get out of control. Curcumin in turmeric has proven to be highly anti-inflammatory by blocking the action of inflammatory molecules in the body. [Sources: 3]

Turmeric also reduces the risk of side effects when taking prescription anti-inflammatory drugs. The immune system is responsible for protecting the body from pathogens that cause diseases and infections. Turmeric has been shown to be one of the best foods to maintain and protect immunity, strengthen and reduce the risk of getting sick. It has antiviral, antibacterial and antimicrobial properties. [Sources: 1]

As an antioxidant mechanism, curcumin neutralizes harmful free radicals and increases the body’s antioxidant capacity, creating a double-edged sword in the fight against disease and aging. Curcumin also increases levels of the brain-derived neurotrophic factor (BNDF), which supports cognitive function and slows the progression of neurodegenerative diseases such as Alzheimer’s and other forms of dementia. [Sources: 7]

Mixing turmeric into fresh smoothies and brewing turmeric tea are two quick and easy ways to boost your turmeric consumption. To maximize the benefits, use turmeric in combination with black pepper. Piperine, the active ingredient in black pepper, inhibits the metabolism of medications and improves the bioavailability of curcumin by increasing its uptake into the bloodstream. [Sources: 7]

Digestive part on Pinterest Turmeric helps with digestion. Turmeric plays an important role in the digestion of food. Due to its antioxidant and anti-inflammatory properties, it contributes to healthy digestion. It also gives food flavour, which explains its presence in curry powder. [Sources: 8]

Turmeric is often used in Ayurvedic medicine as a digestive remedy. Western medicine began investigating how turmeric can help with intestinal inflammation and permeability, two measures of digestive efficiency. More recently, turmeric has been researched as a treatment for irritable bowel syndrome (IBS). [Sources: 8]

You should always consult a doctor before taking a dietary supplement to make sure it is safe for you. Side Effects of Turmeric While turmeric has potential health benefits, it also creates some risks that are worth considering when consuming large quantities. [Sources: 8]

If you suffer from iron deficiency, turmeric can interfere with the way your body absorbs iron. In most cases, people take turmeric to relieve pain, and that’s safe. It is also safe to apply the recommended dose by mouth or directly to the skin. [Sources: 0]

If you suffer from gallstones, bile duct constipation or liver disease, you should be aware that turmeric can increase bile secretion and large amounts in your diet can worsen your symptoms. Avoid compounds like curcumin, which seem to bind to iron in the gut, making it unavailable for absorption. If you have iron deficiency or anaemia, avoid turmeric in large amounts. If you are pregnant, you should avoid taking medicinal amounts, as studies in animals suggest that the substance can alter levels of the hormone oestrogen. Nevertheless, consuming the substance in small quantities (for example, in meals and drinks) during pregnancy can be beneficial. [Sources: 6]

We know that cooking turmeric in oil as part of a balanced diet is the best way to make the most of it. However, if you have a particular health problem and think turmeric might help, a quick chat with your GP is your first step. The results of recent studies on the benefits of turmeric are encouraging. [Sources: 3]

It may take some trial and error to determine what works best for you. Consider what you want to know before taking turmeric for pain. Studies suggest that 500 to 2000 mg of turmeric a day have potential benefits. The health benefits come from combining turmeric with a healthy diet and exercise. [Sources: 0]

Turmeric in Indian and Asian cuisine has a long tradition. A typical Indian diet provides 2,000 to 25,000 mg of turmeric per day. This corresponds to 60 to 100 mg of curcumin. If you took the same amount of turmeric and extracted from it, there would be 1,900 to 2,375 mg of curcumin in it. [Sources: 0]

The curcumin content of turmeric is not very high. It is difficult to reach this level if you use turmeric as a condiment in your diet. Most studies of turmeric use it as an extract containing cumin, but its dosage rarely exceeds 1 gram per day. [Sources: 2]

Curcuminoids are the active ingredients of the spice responsible for its distinctive yellow color. They consist of three compounds, of which curcumin is one. It is a polyphenol, which means that it acts as an antioxidant and helps prevent cell damage caused by cancer and other diseases during the aging process. [Sources: 4]

This could be effective in delaying or reversing many brain diseases and age-related declines in brain function (25). Given its impact on the BDNF level, it seems logical to improve memory and make it smarter. Controlled human studies, however, need to be confirmed (26). [Sources: 2]

Sources

[0]: https://nwapain.com/does-taking-turmeric-for-inflammation-really-work/
[1]: https://www.news-medical.net/health/Health-Benefits-of-Turmeric.aspx
[2]: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
[3]: https://www.nuffieldhealth.com/article/the-health-benefits-of-turmeric
[4]: https://www.wellspan.org/news/story/health-benefits-of-turmeric/N5689
[5]: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
[6]: https://www.bbcgoodfood.com/howto/guide/health-benefits-turmeric
[7]: https://www.naturespath.com/en-us/blog/health-benefits-turmeric/
[8]: https://www.medicalnewstoday.com/articles/306981
[9]: https://www.rxlist.com/turmeric/supplements.htm