Desk Report
Published: 25 Nov 2021, 03:20 pm
Turmeric || Photo: Collected
The
spice known as turmeric may be the most effective nutritional supplement in
existence.
Many
high-quality studies show that turmeric has major benefits for your body and
brain. Many of these benefits come from its main active ingredient, curcumin.
Read
on to learn what the science says about turmeric and curcumin as well as their
benefits.
What
are turmeric and curcumin?
Turmeric
is the spice that gives curry its yellow color.
It
has been used in India for thousands of years as both a spice and medicinal
herb. Recently, science has started to back up traditional claims that turmeric
contains compounds with medicinal properties.
These
compounds are called curcuminoids. The most important one is curcumin.
Curcumin
is the main active ingredient in turmeric. It has powerful anti-inflammatory
effects and is a very strong antioxidant.
Turmeric
health benefits
The
spice, which is easy to add to smoothies and curries, shows promise when it
comes to the following health benefits.
Lessens
inflammation
For
chronic conditions where inflammation starts to affect tissues in your body,
taking turmeric may be beneficial.
In
one study of patients with ulcerative colitis, those who took 2 grams of
curcumin a day along with prescription medication were more likely to stay in
remission than those who took the medicine alone.
“It
won’t necessarily help during an active flare-up, but it may help prolong remission,”
Hopsecger explains.
Improves
memory
Another
clinical trial showed that 90 milligrams of curcumin taken twice a day for 18
months helped improve memory performance in adults without dementia.
“Researchers
thought that the reduction in brain inflammation and curcumin’s antioxidant
properties led to less decline in neurocognition, which is the ability to think
and reason,” Hopsecger says. “Curcumin may also have a role in preventing the
development of Alzheimer’s disease — however, that’s an area where we need more
research.”
Lessens
pain
Turmeric
has also deep roots in both Chinese traditional medicine and Ayurveda for
treating arthritis. Research suggests that taking turmeric extract could potentially
reduce pain from osteoarthritis, though further study is still needed.
“But
I wouldn’t rely on a curcumin supplement alone,” Hopsecger notes. “Medical
management should come first.”
Fights
free radicals
Turmeric
has antioxidant properties and one study shows that it may protect your body
from free radicals by neutralizing them.
Another
study suggests that turmeric’s antioxidant effects may also stimulate the
action of other antioxidants.
Lowers
risk of heart disease
With
its ability to help reduce inflammation and oxidation, turmeric could lower the
risk of heart disease.
Studies
show that turmeric may help reverse the heart disease process. In healthy
middle-aged and older adults who took curcumin supplements for 12 weeks,
resistance artery endothelial production — which plays a significant role in
high blood pressure — was increased.
Another
study followed 121 people who had coronary artery bypass surgery. A few days
before and after the surgery, the group that took 4 grams of curcumin a day saw
a 65% decreased risk of having a heart attack in the hospital.
Turmeric
also may be helpful when used along with medication for managing cholesterol
levels. Research shows that curcumin is safe and may protect those at risk for
heart disease by lowering certain levels of cholesterol, though more study is
needed to look at how much and what type is effective.
Helps
fight depression
If
you have depression, the protein known as brain-derived neurotrophic factor
(BDNF) is reduced and your hippocampus, which helps with learning and memory,
starts to shrink. A study shows that curcumin can boost BDNF levels and may
reverse changes.
Another
study shows that curcumin was just as effective as fluoxetine (Prozac) in
lessening symptoms of depression. Curcumin may also increase levels of
serotonin and dopamine — which are chemicals in your brain that regulate mood
and other body functions
Helps
prevent cancer
Curcumin
may affect cancer growth and development according to a few studies.
One
study, which focused on colorectal cancer, saw a 40% reduction of the number of
lesions in the colon in men.
Nutritional
value
While
doctors commonly recommend taking 500 milligrams twice daily with food, the
dose that’s right for you depends on your overall health. More isn’t always better,
so talk to your doctor.
“It’s
safe to take up to 8 grams per day, but my recommendation would be somewhere on
the lighter side: 500 to 1,000 milligrams a day for the general population,”
says Hopsecger.
For
optimal absorption, try taking with heart-healthy fats like oils, avocado, nuts
and seeds, she adds.
While
the risk of side effects is low and drug interactions are unlikely, stop taking
turmeric if you notice ill effects. Turmeric may cause bloating, and there is a
theoretical concern that it may interact with blood-clotting medications. Also
avoid it if you have gallbladder disease.
Always
talk to your doctor before starting a dietary supplement, since they could
potentially interact with other medications you’re taking. Turmeric can help
supplement your conventional care, but it’s not a substitute for medicine.
“No
dietary supplement can replace medications or even a well-rounded diet,”
Hopsecger cautions. “If your diet is poor, taking a curcumin supplement isn’t
going to do anything miraculous.”
How
to use turmeric
You
can take turmeric as a supplement or use it as a spice.
“Curcumin
is more potent in a supplement because they’ve extracted it from the turmeric,”
Hopsecger says. “If you are buying turmeric in the store, it does have some
antioxidant properties. While using it as a spice may not have a significant
impact, it is a great way to season food without salt.”
Not
ready to commit to a supplement? While cooking with turmeric doesn’t give you
as big of a health boost, you can still benefit by adding it to:
“It’s
one of the main ingredients in a curry sauce — it’s potent, pungent, bitter and
very earthy,” says Hopsecger. “I always think of that curry smell as being what
turmeric tastes like. You can buy the spice ground these days from many
supermarkets and spice stores, or you can buy the fresh root and store it in an
airtight container in the refrigerator. You can then peel, and chop or grate to
use in your recipes.”