Curcuma longa
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. Research has shown that turmeric contains compounds with medicinal properties.
Turmeric’s health benefits
Turmeric has long been used in Ayurvedic medicine and traditional Chinese medicine to treat conditions such as skin disorders, respiratory problems, joint pain relief, and digestive disorders. More recently, turmeric has become a popular dietary supplement promoted to benefit a variety of conditions including arthritis, digestive disorders, depression, and allergies, among others.
Turmeric has been studied over the past few decades to understand its potential health benefits. One 2020 study found Curcuma to be associated with anti-inflammatory, anticancer, antidiabetic, antidiarrheal, antimicrobial, antiviral, and antioxidant properties.
Research has started to show connections between some of these properties and actual health benefits in people. For example, human studies have shown potential for curcumin in managing osteoarthritis pain. More research is needed to better understand other potential benefits of turmeric, as well as the dosage needed to achieve those benefits.
Incorporating Turmeric into your Diet
You can incorporate turmeric into your diet by using the spice as a flavoring for many foods and beverages. You can also add curcumin as a flavoring to a variety of foods and beverages. For example:
- coffee or tea
- golden milk (combine 1 to 2 teaspoons of turmeric with 1 cup of warm milk, black pepper, cinnamon, and honey or maple syrup over low heat for about 10 minutes.)
- soups, broths, roasted vegetables, rice dishes or stews.
Another option is turmeric supplements. While turmeric spice typically contains between 2% to 9% curcumin, supplements may contain up to 95% curcumin. The Arthritis Foundation recommends one 500 mg capsule of curcumin extract taken twice daily to help control symptoms of osteoarthritis and rheumatoid arthritis.
It helps to consume Tumeric with black pepper, which contains piperine. Piperine is a natural substance that enhances the absorption of curcumin.
Curcumin is also fat soluble, which means it breaks down and dissolves in fat or oil. That’s why it may be a good idea to take curcumin supplements with a meal that’s high in fat.
Health Benefits
Anti-inflammatory Properties Curcumin is a bioactive substance that can help fight inflammation, though very high doses are required to produce medicinal results. Still, it means it has the potential to fight the inflammation that plays a role in many health conditions and diseases.
Antioxidant Properties Oxidative damage is believed to be one of the mechanisms behind aging and many diseases. It involves free radicals, highly reactive molecules with unpaired electrons. Free radicals tend to react with important organic substances, such as fatty acids, proteins, or DNA. Curcumin is a potent antioxidant that can neutralize free radicals due to its chemical structure. In addition, animal and cellular studies suggest that curcumin may block the action of free radicals and may stimulate the action of other antioxidants. Further clinical studies are needed in humans to confirm these benefits.
Boosting of Brain-derived Neurotrophic Factor Even in adulthood, brain neurons are capable of forming new connections, and in certain areas of the brain, they can multiply and increase in number. One of the main drivers of this process is brain-derived neurotrophic factor (BDNF), which plays a role in memory and learning, and it can be found in areas of the brain responsible for eating, drinking, and body weight. Many common brain disorders have been linked to decreased levels of BDNF protein, including depression and Alzheimer’s disease. Both animal and humanstudies have found that curcumin may increase brain levels of BDNF. By doing this, it may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function. It may also help improve memory and attention, which seems logical given its effects on BDNF levels. However, more studies are needed to confirm this.
Prevention of Heart disease Research suggests that curcumin may help protect against many steps in the heart disease process. Specifically, it helps improve the function of the endothelium or the lining of your blood vessels. Endothelial dysfunction is a major driver of heart disease. This is when your endothelium is unable to regulate blood pressure, blood clotting, and various other factors. Several other studies also suggest that curcumin can lead to improvements in heart health. In addition, curcumin can help reduce inflammation and oxidation (as discussed above), which can play a role in heart disease.
Prevention of Cancer Many different forms of cancer appear to be affected by curcumin supplements. In fact, curcumin has been studied as a beneficial herb in cancer treatment and has been found to affect cancer growth and development. Studies have shown that it can:
- contribute to the death of cancerous cells
- reduce angiogenesis (growth of new blood vessels in tumors)
- reduce metastasis (spread of cancer)
There is also evidence that curcumin may prevent cancer from occurring in the first place, especially cancers of the digestive system like colorectal cancer.
Alzheimer’s Disease It’s known that inflammation and oxidative damage play a role in Alzheimer’s disease, and curcumin has been found to have beneficial effects on both. In addition, research suggests that curcumin can help clear the buildup of protein tangles called amyloid plaques that are caused by the disease. That said, whether curcumin can slow or even reverse the progression of Alzheimer’s disease in people is currently unknown and needs to be studied.
Wound Healing Curcumin enhances fibroblast proliferation, granulation tissue formation, and collagen deposition in cutaneous wound healing.
You can mix turmeric with warm water to make a paste then apply the paste to the wound and cover it with a clean bandage.
Arthritis There are several different types of arthritis, most of which involve inflammation in the joints. In a study on people with osteoarthritis, curcumin appeared to be more effective in relieving pain than a placebo, and research has also found its effect to be similar to that of non-steroidal anti-inflammatory drugs (NSAIDs). In another study on rheumatoid arthritis, curcumin appeared to have helped reduce disease-related inflammation.
Depression Curcumin has shown some promise in treating mood disorders. Its positive effects on the brain include boosting the brain neurotransmitters serotonin and dopamine, reducing inflammation, and encouraging brain plasticity. This suggests the herb may be an effective antidepressant. Depression is also linked to reduced levels of BDNF and a shrinking hippocampus, a brain area with a role in learning and memory. Curcumin can help boost BDNF levels, potentially reversing some of these changes. A 2018 animal study also found that curcumin may help reduce anxiety, though studies on humans are needed to verify this.
Precautions for Use
Turmeric and curcumin supplements are classified as “generally recognized as safe” by the FDA, and both turmeric and curcumin appear to be safe and well tolerated, even when consumed in amounts up to 8 grams (about 3 teaspoons) a day. However, turmeric can cause abdominal pain, nausea, and diarrhea when taken in high doses.
In addition, talk to your doctor before taking turmeric or curcumin if you have an underlying health condition or are taking medications, particularly if you are taking blood thinners, have gall stones, liver or bile duct problems, bleeding disorders, diabetes, or iron deficiency. Also be mindful in pregnancy or while lactating.