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What is turmeric good for? How and why to take it?

turmeric

Turmeric, sometimes called Indian saffron or golden spice, is a plant native to Asia and Central America. Turmeric spice is made from crushed, dried plant roots. The bright yellow color of processed turmeric inspired many cultures to use it as a dye. Ground turmeric is also an essential ingredient in curry powder.

All the benefits of turmeric lie in a special active ingredient with powerful biological properties - in curcumin. Preclinical studies have shown that curcumin has various antioxidant, neuroprotective, anti-inflammatory, and anti-carcinogenic properties. However, when taken orally, the mixture is very rapidly metabolized and excreted from the human body. For this reason, more clinical research is needed.

Ayurveda, a traditional Indian treatment system, recommends turmeric for various diseases. These include chronic pain and inflammation. Western medicine began to study turmeric as a painkiller and healing agent.

This article explores the nutritional value of turmeric, its health benefits, and some of its negative side effects.

Content:

Turmeric Composition

14 scientifically proven beneficial properties of turmeric

Powerful healing properties

Natural anti-inflammatory

Powerful antioxidant

Improves brain function

Reduces the risk of heart disease.

Cancer Cancer

Useful in treating Alzheimer's

Treats Arthritis

Relieves irritable bowel symptoms

Protects against diabetes

It helps with depression

Contributes to weight loss

From any skin disease

Prolongs life

Harm Turmeric

How to take turmeric? Dosage and Recipes

How to take turmeric extract?

How to make turmeric tea?

How to make Golden Milk, and how to take?

Other uses of turmeric

Turmeric contraindications

Turmeric Composition

According to the USDA National Nutrient Database (USDA), one tablespoon of turmeric powder contains: (1)

Calories: 29 calories

Carbohydrates / Proteins / Fats: 6.31 / 0.91 / 0.31 grams

Fiber: 2.1 grams

Sugar: 0.3 grams

Just 1 tablespoon of turmeric provides: (2)

Manganese: 26% of RSN

Iron: 16% of RSN

Potassium: 5% of RSN

Vitamin C: 3% of RSN

Vitamin B6: 6% of RSH

14 scientifically proven beneficial properties of turmeric

The benefits of turmeric are so wide that in some cultures it has acquired an almost mythical status. It has anti-inflammatory, antimicrobial, antioxidant, antiviral, antibacterial, antifungal and antitumor properties.

For millennia, turmeric has been used extensively in Indian and Chinese medicine, but modern scientific research is just beginning to study the benefits of turmeric for our body. Below are 14 proven health benefits of turmeric.

Powerful healing properties

Turmeric contains powerful biologically active compounds with powerful healing properties. And curcuminoids have the greatest healing effect. Three well-known curcuminoids are curcumin, demethoxycurcumin, and bisdemetoxicurcumin. The most beneficial of these is curcumin. (3)

Most studies commonly use turmeric extract with a high concentration of curcumin, which is much higher than naturally occurring. As a rule, doses of 500 to 2,000 mg of turmeric per day are used.

In other words, turmeric contains about 3% curcumin, and turmeric extract contains 95% curcumin. Therefore, to achieve the full effect, you need to take a supplement that contains a large amount of curcumin. (four)

Unfortunately, curcumin is poorly absorbed into the blood. But there is a natural substance that increases the absorption of curcumin by 2000%. This is piperine, which is found in black pepper. Good curcumin supplements should contain piperine, which increases their effectiveness. (five)

But in the long run, it is not recommended to take high doses of turmeric and curcumin, since there are no studies confirming their safety.

Natural anti-inflammatory

In the life of our body, inflammation plays a big role. It helps our body fight pathogens, and also plays a big role in repairing damage. Although acute, short-term inflammation is beneficial, it can become a serious problem when it becomes chronic and inappropriately attacks our body's own tissues.

Currently, scientists believe that prolonged mild inflammation plays an important role in almost all chronic diseases. Such as heart disease, cancer, metabolic syndrome, Alzheimer's disease and various degenerative conditions. (6), (7), (8)

Curcumin has a strong anti-inflammatory effect. In fact, it is so powerful that it is equal in effectiveness to some anti-inflammatory drugs, and at the same time, it does not have side effects. (9), (10), (11).

It blocks the NF-kB molecule, which travels to the nuclei of our cells and includes genes associated with inflammation. NF-kB is believed to play an important role in most chronic diseases. (12), (13)

Without going into details (the inflammation process is difficult), the key conclusion is that curcumin is a biologically active substance that fights inflammation at the molecular level. (14), (15), (16)

Powerful antioxidant

It is believed that the oxidative process in which free radicals are involved is one of the aging mechanisms and the cause of many diseases. The main property of antioxidants is that they protect the body from free radicals. They typically react with important organic substances such as fatty acids, proteins or DNA.

* Free radicals, highly reactive molecules with unpaired electrons.

Curcumin is a powerful antioxidant that can neutralize free radicals due to its chemical structure. (17), (18)

In addition, curcumin increases the activity of the body's own antioxidant enzymes. (19), (20), (21)

Thus, curcumin deals a double blow against free radicals. It blocks them directly, and then stimulates the body's own antioxidant defense.

Improves brain function

Turmeric increases the neurotrophic factor of the brain associated with improved brain function and a reduced risk of degenerative diseases. It was previously believed that neurons are not able to divide and multiply after 13 years. However, it is now known that this is not so. Neurons are able to form new connections, and in certain areas of the brain they can even multiply and increase in number.

One of the main drivers of this process is the neurotrophic factor of the brain (BDNF), which is a type of growth hormone that functions in the brain. (22)

Many common brain disorders are associated with a decrease in the level of this hormone, including depression and Alzheimer's disease. (23), (24)

Interestingly, curcumin can increase BDNF levels in the brain. (25), (26)

By increasing the level of the hormone, it can delay or even reverse many diseases of the brain and age-related decline in brain function. (27)

It can also improve memory and make us smarter, which seems logical given its effect on BDNF levels. However, for this confirmation, controlled human studies are needed.

Reduces the risk of heart disease.

Heart disease is the # 1 cause of death worldwide. (28)

Scientists have studied them for decades and learned a lot about why they arise. Curcumin can reverse some of the steps in a heart disease process. (29)

If we talk about heart diseases, the main advantage of curcumin is an improvement in the function of the endothelium, which is the mucous membrane of blood vessels. It is well known that endothelial dysfunction is one of the main factors of cardiovascular disease and is associated with the inability of the endothelium to regulate blood pressure, blood coagulation and various other factors.

Some studies show that curcumin improves endothelial function. One study showed that it was as effective as exercise, while another showed that it works as well as Atorvastatin. (30), (31)

In addition, curcumin reduces the inflammatory and oxidative processes in the body (as discussed above), which also play a role in heart disease.

One study involved 121 patients who underwent coronary artery bypass surgery. Before and after surgery, one group was given a placebo and the other 4 grams of curcumin per day. The curcumin group had 65% less risk of getting a heart attack in the hospital. (32)

Cancer Cancer

Turmeric can help prevent (and possibly even cure) cancer. Cancer is a terrible disease characterized by uncontrolled cell growth. There are many different forms of cancer, some of which can be combined in several common ways, apparently they suffer from curcumin supplements. (33)

Curcumin has been studied by scientists as a useful herb in the treatment of cancer, and it has been found that it affects the growth, development and spread of cancer at the molecular level. (34)

Studies have shown that it can contribute to the death of cancer cells and reduce angiogenesis, the growth of new blood vessels in tumors and metastasis (the spread of cancer). (35)

Numerous studies have also shown that curcumin can reduce the growth of cancer cells in the laboratory and inhibit the growth of tumors in experimental animals. (36), (37)

Whether a high dose of curcumin (preferably with an absorption enhancer such as piperine) can help in the treatment of cancer in humans remains to be studied properly.

However, there is evidence that it can prevent the onset of cancer, especially cancer of the digestive system, such as colorectal cancer.

In a 30-day study of 44 men with colon lesions that sometimes become malignant, 4 grams of curcumin per day reduced the number of lesions by 40%. (38)

Perhaps someday, curcumin will be used along with traditional cancer treatments, but it's too early to say for sure.

Useful in treating Alzheimer's

Alzheimer's disease is the most common neurodegenerative disease in the world and a leading cause of dementia. Unfortunately, a good cure for Alzheimer's does not yet exist. Therefore, the prevention of its occurrence is primarily a priority.

There is good news now, because curcumin, as shown in studies, crosses the blood-brain barrier. (39)

It is known that inflammatory and oxidative damage play a role in Alzheimer's disease, and curcumin has a beneficial effect on both. (40)

In addition, a key feature of Alzheimer's disease is the accumulation of protein tangles called amyloid plaques. Studies show that curcumin can help clear these plaques. (41)

Whether curcumin can actually slow down or even reverse the progression of Alzheimer's disease in humans is currently unknown and needs to be studied.

Treats Arthritis

Arthritis is a common disease characterized by inflammation of the joints. Given that curcumin is a powerful anti-inflammatory compound, it can be assumed that it can help with arthritis. Several studies prove this to be true.

In a study in people with rheumatoid arthritis, curcumin was even more effective than anti-inflammatory drugs. (42)

For example, several studies have shown that turmeric can reduce knee pain and improve function in people with osteoarthritis. Another study even suggests that turmeric may work, like ibuprofen, to reduce pain. (67), (69)

Many other studies have studied the effects of curcumin on arthritis and noted an improvement in various symptoms. (43), (44)

But you can not replace turmeric therapy with drugs, but this spice has no negative side effects, like drugs.

Relieves irritable bowel symptoms

In 2010, animal studies examined the potential of curcumin for treating any disease of the gastrointestinal tract. After a single dose of curcumin in the rats used in the study, a decrease in the length of their small intestine was observed. This suggests that curcumin may alleviate abnormal intestinal contractions. (70)

Pending new research, curcumin may be used to treat IBS and other diseases such as diarrhea and abdominal cramps.

Protects against diabetes

Many studies have shown that turmeric can protect against diabetes. A study on diabetes showed that people with prediabetes who took curcumin for 9 months were less likely to develop type 2 diabetes than those who took placebo.

The authors of the study also noted that curcumin appears to improve the function of beta cells that produce insulin in the pancreas.

These results show that the inclusion of turmeric or curcumin in the diet can help people with prediabetes slow down or reverse the development of this condition. (71)

Turmeric is also a strong antibiotic, but its action, unlike chemical drugs, has a beneficial effect on the intestinal microflora. Eating turmeric helps to effectively combat obesity, which affects almost all patients with diabetes. This spice reduces the desire to eat sweets and fatty foods.

Curcumin, which is contained in turmeric, lowers cholesterol, normalizes the state of the blood. Due to the large number of healing properties, turmeric in diabetes lowers blood sugar and contributes to overall health.

It helps with depression

Curcumin has shown itself well in treating depression, and even major depressive disorder (clinical depression). Recent studies have found a link between depression and chronic inflammation. It is still unclear whether inflammation causes depression or vice versa. However, studies show that chronic inflammation and depression exacerbate each other. (72), (73)

It is believed that antioxidants such as curcumin can help relieve symptoms of depression by fighting chronic inflammation. This led to trials to determine if turmeric can really help treat depression. Many of them are successful and of high quality, which opens the door to further research. (74)

In 2017, a study was conducted that showed curcumin reduces symptoms of depression. It was effective on its own and in combination with another herb, saffron. (75)

The same thing was discovered in two different studies in 2014. They have shown that curcumin is effective even when used alone. (76), (77)

A study conducted in 2015 showed that curcumin can increase the effectiveness of antidepressants. But studies have still not determined which is better - using curcumin in combination with antidepressants, or using curcumin alone. (78)

According to this small study, curcumin has been shown to be as effective as an antidepressant.

Depression is also associated with a decrease in the level of brain neurotrophic factor (BDNF) and a decrease in the hippocampus, an area of ​​the brain that plays an important role in learning and memory. Curcumin raises BDNF levels, potentially reversing some of these changes. (46)

There is also some evidence that curcumin can stimulate brain neurotransmitters - serotonin and dopamine. (47), (48)

Contributes to weight loss

Turmeric is very similar in its properties to ginger. She even has a second name - yellow ginger.

Curcumin, part of turmeric, prevents the formation of fatty tissue. This plant has been successfully used to reduce overweight and quickly cure obesity. This effect is achieved due to the fact that turmeric puts in order the metabolism. It should be noted that the addition of turmeric to food contributes to greater calorie burning, removal of excess water from the body, improve blood circulation, and all this helps to reduce weight.

In one study with 44 overweight people, curcumin twice a day for one month was effective in increasing fat loss, reducing belly fat and increasing weight loss by up to 5%. (58)

Similarly, an animal study showed that administering curcumin to mice for 12 weeks reduced body weight and body fat, blocking fat synthesis. (59)

However, keep in mind that these studies use a concentrated amount of curcumin, much larger than the amount present in a typical dose of turmeric.

From any skin disease

Gives radiance to the skin. Turmeric contains antioxidants and anti-inflammatory components. It provides radiance and shine to the skin. Curcumin protects the skin, giving it radiance and shine. Fights free radicals and reduces inflammation.

Try a face mask with turmeric at home:

Mix a small amount of Greek yogurt, honey and turmeric together and apply on face. Hold the mask for 15 minutes and then rinse with water.

The results will be noticeable after 3 masks - the inflammation will subside, the complexion will even out. If desired, honey can be replaced with almond oil or aloe juice.

Another recipe is a body scrub:

For this, you need half a glass of sugar, 1 teaspoon of turmeric, and a few drops of any essential oil. All components are mixed to a thick, uniform consistency.

During the adoption of water procedures, it is necessary to massage the skin with this scrub. But you should not apply this scrub to damaged areas of the body. This tool gives a good effect - exfoliates dead skin cells, smoothes, perfectly moisturizes the skin.

Can heal wounds. Curcumin, contained in turmeric, helps in healing wounds, reducing the inflammatory and oxidative processes in the body. Which leads to faster healing of wounds. Studies have shown that turmeric has a positive effect on skin tissue and collagen production.

Helps with psoriasis. Psoriasis is a chronic inflammatory disease of the skin and joints, which is associated with an increased risk of cardiovascular disease. Curcumin is believed to inhibit the immune pathways responsible for psoriasis.

A placebo-controlled, double-blind, blind clinical trial of 34 people was conducted. Study participants with psoriasis were treated with curcumin microemulsifier, a special version of curcumin.

Compared with placebo, participants showed improved symptoms, such as redness, thickness, and peeling. They also reported improved quality of life. (66)

Scleroderma. Scleroderma causes the immune system to attack healthy connective tissue, which leads to scarring. This scarring usually occurs under the skin and around the internal organs and blood vessels.

It is believed that the positive effects of curcumin on scar formation help cope with the effects of scleroderma.

Vitiligo. Vitiligo is a condition that causes depigmentation of the skin, resulting in white patches of the skin. In some cases, curcumin can prevent the oxidative process in epidermal skin cells, which are responsible for the production of melanin.

Helps with acne. Try a face mask with turmeric to reduce the amount of acne and any subsequent scars from them. The anti-inflammatory properties of turmeric soothe the skin and cleanse pores. And it is also known that turmeric reduces scar formation. This combination helps to get rid of acne.

Anti-inflammatory mask:

To do this, mix turmeric powder with boiled water and stir until a thick homogeneous mass. This mixture must be applied to the face pointwise. Such a paste will help with eczema, itching, furunculosis, eliminate black spots and open up sweat glands.

With scabies. In an early study in India, a combination of turmeric and neem, a plant native to India, was effective in treating scabies.

* Scabies is a condition caused by microscopic mites that leave a rash on the skin.

With burns. With burns, turmeric will also have a healing effect. To do this, add aloe juice to the turmeric paste. This will soothe burnt skin.

Other dermatological diseases. There is not enough research to provide convincing evidence of how turmeric can help with other skin conditions. Nevertheless, it is suggested that it can help with eczema, alopecia, lichen planus and other skin problems.

Prolongs life

It inhibits aging and fights against age-related chronic diseases. If curcumin has the ability to prevent heart disease, cancer, and Alzheimer's, then it obviously contributes to longevity. For this reason, curcumin has become very popular as an anti-aging supplement. (49)

Given that oxidation and inflammation are thought to play a role in aging, curcumin can be used much more widely than simply preventing certain diseases. (50)

Harm Turmeric

In addition to benefits, turmeric can be harmful, although this can not be called harm in its pure form, rather, these are side effects from its excessive use. Turmeric is a potent spice, so if you are taking any medications, it is advisable to consult a doctor.

Although turmeric is considered safe for most people, there are some risks that should be considered before eating in large quantities:

Pregnancy and breastfeeding: not enough research to determine if turmeric supplements are safe for pregnant or lactating women.

Gallbladder disease: Turmeric can cause gallbladder contraction, worsening of symptoms. (51)

Kidney stones: Turmeric has many oxalates that can bind to calcium and cause kidney stones. (52)

Blood clotting disorders: Turmeric can slow your blood's ability to clot, which can worsen bleeding problems. (53)

Diabetes: Turmeric can cause a strong drop in blood sugar. (54)

Iron deficiency anemia: may interfere with the absorption of iron. (55)

In addition, turmeric supplements may interact with certain medications, such as blood thinners and diabetes medications. (56), (57)

The use of turmeric in conjunction with antacids and anti-inflammatory drugs will not only lead to a drop in blood pressure, but also to a drop in blood sugar, so people with diabetes should also consult a doctor.

However, turmeric appears to be safe in the quantities that are consumed.

How to take turmeric? Dosage and Recipes

How to take turmeric? Whatever form you choose, consider combining turmeric with black pepper. Black pepper contains piperine, which has been shown to increase curcumin absorption by 2000%. (60)

How to take turmeric extract?

turmeric root

Extracts are the most powerful form of turmeric supplement. These are strong concentrates, they contain up to 95% curcumin. Whereas, powders and spices may contain only 3% curcuminoids. Moreover, extracts are less susceptible to contamination by other substances, such as heavy metals. (61)

The World Health Organization (WHO) has determined an acceptable daily dose of curcumin - 0-3 mg per kg (1.4 mg per pound) of body weight. (62)

In the following studies with promising results, the following dosage has been used:

With osteoarthritis: 500 mg of turmeric extract twice a day for 2-3 months. (63)

With high cholesterol: 700 mg of turmeric extract twice a day for 3 months. (64)

For itchy skin: 500 mg of turmeric three times a day for 2 months. (65)

High doses of turmeric and curcumin are not recommended in the long run, as there is no evidence to support their safety.

How to make turmeric tea?

Turmeric tea is one of the most popular forms of turmeric consumption. It has a unique and delicate taste. This is a great way to get all the health benefits of turmeric.

To make turmeric tea at home, follow these steps:

Boil 3-4 cups of water on the stove.

Add 2 teaspoons of turmeric and mix.

Simmer for 5 to 10 minutes.

Strain the tea in a different container.

Add honey, freshly squeezed lemon or orange juice and milk to taste.

Almost everyone can benefit from drinking turmeric tea, especially because it can strengthen the immune system and act as an anti-cancer agent. For people with pain caused by inflammation, it will be most beneficial.

How to make Golden Milk, and how to take?

Golden milk, also known as curcumin milk, is an Indian drink that has gained popularity in Western cultures. This bright yellow drink is traditionally made by heating cow or vegetable milk with turmeric and other spices such as cinnamon and ginger.

It is widely touted for the many health benefits of turmeric, often used as an alternative that can benefit from a healthy brain and heart to strengthen bones, improve digestion, and reduce the risk of disease.

To get the most health benefits, use milk with calcium and vitamin D and limit the amount of honey or syrup you add to your drinks.

Golden milk is easy to make at home. Recipe for one serving.

Ingredients:

1/2 cup (120 ml) unsweetened milk of your choice

1 teaspoon of turmeric

1 small slice of grated fresh ginger or 1/2 teaspoon of ginger powder

1/2 teaspoon cinnamon powder

1 pinch of ground black pepper

1 teaspoon of honey or maple syrup (optional)

Cooking method:

To make golden milk, simply mix all the ingredients in a small saucepan or saucepan and bring to a boil. Reduce heat and simmer for about 10 minutes or until it is fragrant. Strain the drink through a fine strainer into mugs and season with a pinch of cinnamon.

Golden milk can also be prepared in advance and stored in the refrigerator for up to five days. Just warm it before use.

Other uses of turmeric

Turmeric is a soft spice that adds flavor to many sweet and savory foods.

You can add turmeric to your diet in various ways:

Add turmeric powder to the fried eggs;

Set the color and flavor of the rice by adding a spoonful of turmeric before cooking;

Use turmeric to vegetable stew;

Add turmeric to smoothies or kefir.

Best for taste, add just 1 teaspoon of turmeric. To enhance the taste of turmeric, you can add another spoon.

Turmeric contraindications

There are no contraindications as such. But you should consult a doctor if you:

Pregnant

Have gallstones, bile duct obstruction, or other bile duct dysfunction;

You have kidney stones;

Suffer from poor blood coagulability;

Suffer from diabetes;

Have iron deficiency anemia;

You have low blood pressure.