Turmeric’s Health Advantages

More than just a flavor enhancer, this yellow spiceNot sure what turmeric is? Even if you don't have a container of the spice in your pantry, chances are you've heard of it. It's what gives mustard and curry their vivid hues.

Turmeric, in addition to adding a golden tint to foods, offers anti-inflammatory effects that are beneficial to your health.

Nicole Hopsecger, RD, a registered dietitian, talks about the various advantages of turmeric and how to include it into your daily routine.

What is turmeric, exactly?

Turmeric is a spice made from the root of the curcuma longa plant, a ginger perennial. Curcumin is the primary active component. "Turmeric's yellowish tint comes from curcumin," adds Hopsecger. "However, be aware that it stains readily. Avoid getting it on your clothes!"

Curcumin's advantages are turmeric's gold. Curcumin is anti-inflammatory and antioxidant. Researchers are looking at whether it can benefit people with inflammatory disorders including arthritis and ulcerative colitis.

Turmeric's health advantages

The spice, which is easy to incorporate into smoothies and curries, appears to provide the following health benefits.

Reduces inflammation.

Turmeric may help with chronic inflammation that affects your body's tissues.

Patients with ulcerative colitis who took 2 grams of curcumin per day along with their prescription medication were more likely to stay in remission than those who took the treatment alone, according to one study.

"It won't definitely help during an acute flare-up," Hopsecger continues, "but it might help prolong remission."

Memory enhancement

Another study found that taking 90 milligrams of curcumin twice a day for 18 months helped persons without dementia enhance their memory.

"Researchers hypothesized that curcumin's antioxidant effects and reduced brain inflammation led to less decrease in neurocognition, or the ability to think and reason," explains Hopsecger. "Curcumin may also play a role in preventing Alzheimer's disease, although more research is needed in this area."

Pain is lessened.

Turmeric is used to treat arthritis in both Chinese traditional medicine and Ayurveda. Turmeric extract appears to have the ability to alleviate osteoarthritis pain, while more research is needed.

"However, I wouldn't rely solely on a curcumin supplement," Hopsecger cautions. "Medical care should take precedence."

Fights against free radicals

Turmeric has antioxidant capabilities, and one study suggests that turmeric may protect your health by neutralizing free radicals.

Another study claims that turmeric's antioxidant properties may help other antioxidants work better.

Reduces the risk of heart disease.

Turmeric may lessen the risk of heart disease by reducing inflammation and oxidation.

Turmeric has been shown in studies to aid in the reversal of heart disease. Resistance artery endothelial production was boosted in healthy middle-aged and older persons who took curcumin pills for 12 weeks.

A second research tracked 121 participants who had undergone coronary artery bypass surgery. The group who took 4 grams of curcumin every day for a few days before and after surgery had a 65 percent lower risk of having a heart attack in the hospital.

Turmeric may be beneficial when combined with cholesterol-lowering medicine. Curcumin appears to be safe and may protect patients at risk of heart disease by lowering cholesterol levels, while additional research is needed to determine how much and what sort of curcumin is helpful./ Nutrition / 10 November 2021
Turmeric's Health Advantages

More than just a flavor enhancer, this yellow spice

Turmeric may be unfamiliar to you. You're probably already familiar with the spice, even if you don't have a container in your pantry. It gives mustard and curry their bright colors.

Turmeric not only adds a golden tint to recipes, but it also has anti-inflammatory effects that are beneficial to your health.

Nicole Hopsecger, RD, a registered dietitian, talks about the various health advantages of turmeric and how to include it into your daily routine.

Turmeric, what is it?

Turmeric is a spice made from the root of the curcuma longa plant, a ginger family perennial. Curcumin is the most active component. "Turmeric's yellowish tint is due to curcumin," adds Hopsecger. "However, be aware that it is easily stained." "Make sure it doesn't get on your clothes!"

The benefits of curcumin are the treasure of turmeric. Curcumin is an anti-inflammatory and antioxidant compound. Researchers are looking at whether it can help with disorders like arthritis and ulcerative colitis that are caused by inflammation.

Health Advantages of Turmeric

The spice, which is simple to incorporate into smoothies and curries, has the following health benefits.

Inflammation is decreased.

Turmeric may be therapeutic for chronic illnesses in which inflammation affects body tissues.

Patients with ulcerative colitis who took 2 grams of curcumin per day in addition to their prescribed medication were more likely to remain in remission than those who only took the treatment.

"It won't definitely help during an acute flare-up," Hopsecger continues, "but it could help prolong remission."

It helps you remember things.

Another study found that taking 90 milligrams of curcumin twice a day for 18 months helped persons without dementia enhance their memory skills.

"Researchers hypothesized that curcumin's antioxidant capabilities and reduced brain inflammation resulted in less decrease in neurocognition, or the ability to think and reason," explains Hopsecger. "Curcumin may also play a role in Alzheimer's disease prevention, but further research is needed."

Pain relief

Turmeric is used to treat arthritis in both Chinese and Ayurvedic medicine. Although more research is needed, research suggests that ingesting turmeric extract may help with osteoarthritis discomfort.

"However," Hopsecger adds, "I wouldn't rely solely on a curcumin supplement." "Medical care should always take precedence."

Free radicals are combated.

Turmeric has antioxidant capabilities, and one study suggests that by neutralizing free radicals, it can safeguard your health.

Turmeric's antioxidant activities may also boost the action of other antioxidants, according to another study.

Heart disease risk is reduced.

Turmeric may lessen the risk of heart disease by helping to reduce inflammation and oxidation.

Turmeric has been shown in studies to aid in the treatment of heart disease. Resistance artery endothelial production — which plays a crucial role in high blood pressure — was raised in healthy middle-aged and older persons who took curcumin tablets for 12 weeks.

A separate research tracked 121 participants who had undergone coronary artery bypass surgery. The group taking 4 grams of curcumin per day had a 65 percent lower chance of having a heart attack in the hospital a few days before and after the surgery.

When used in conjunction with cholesterol-lowering medicine, turmeric may be beneficial. Curcumin appears to be safe and may help those at risk of heart disease by decreasing cholesterol levels, while additional research is needed to determine how much and what type of curcumin is helpful.

It assists in the treatment of depression.

When you have depression, your brain-derived neurotrophic factor (BDNF) levels drop, and your hippocampus, which aids learning and memory, shrinks. Curcumin can increase BDNF levels and perhaps reverse reductions, according to research.

Curcumin was found to be equally effective as fluoxetine (Prozac) in reducing depression symptoms in another investigation. Curcumin may also boost serotonin and dopamine levels in the brain, which control mood and other bodily functions.

Assists in cancer prevention

A few research suggest that curcumin can influence cancer growth and development.

Men's colon lesions were reduced by 40% in one trial focused on colorectal cancer.

Nutrient content

While doctors typically recommend 500 mg twice daily with food, the dose that is best for you is determined on your general health. Talk to your doctor before taking any supplements.

"It's okay to take up to 8 grams per day," Hopsecger says, "but for the general population, I'd recommend somewhere between 500 and 1,000 milligrams per day."

Try taking it with heart-healthy fats like oils, avocado, nuts, and seeds for the best absorption, she says.

While adverse effects are rare and drug combinations are unlikely, if you have any negative effects, discontinue taking turmeric. Turmeric can cause bloating, and it has the potential to interact with blood thinners. If you have gallbladder illness, you should also stay away from it.

Always consult your doctor before beginning a dietary supplement because they may interact with other medications you're taking. Turmeric can be used to augment traditional medicine, but it is not a replacement for it.

"No dietary supplement, not even a well-balanced diet," Hopsecger warns. "Taking a curcumin supplement won't do anything amazing if your diet isn't up to par."

Turmeric applications

Turmeric can be used as a spice or as a supplement.

"Curcumin in a supplement is more effective since it's taken from turmeric," adds Hopsecger. "Turmeric has some antioxidant benefits if you buy it at the store." While using it as a spice may not have much of an impact, it is an excellent technique to season meals without adding salt."

Not sure if a supplement is for you? While cooking with turmeric may not provide the same health benefits as eating it, you can still reap the benefits by adding it to:

Smoothies.

Milk that has turned golden.

Soups.

Eggs on toast.

Muffins.

Rice.

Vegetables, roasted

"It's one of the primary elements in a curry sauce," Hopsecger explains. "I always associate turmeric's flavor with curry. Many supermarkets and spice shops now sell the spice ground, or you can purchase the fresh root and keep it refrigerated in an airtight container. Then peel, slice, or grate it to use in recipes."

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