In recent years, turmeric has skyrocketed in popularity as its health benefits are touted. “Turmeric is a bright yellow spice native to India and Southeast Asia that has been used for thousands of years for its medicinal properties,” says Amy Davis, RD, RD, FRESH Communications.
This beautiful root from the Curcuma longa plant can be ground, juiced, or enjoyed in its natural root form in both sweet and savory dishes. But what does current research tell us about turmeric's health benefits? And what are the best ways to use it at home? This turmeric tell-all article provides answers to these questions and more.
Turmeric nutritional profile
“Historically, turmeric has been used in traditional Indian medical systems as a common spice and as a food coloring,” explains Davis. However, when it comes to health benefits, this spice does not contain many macronutrients such as carbohydrates, proteins, and fats. Rather, turmeric is an excellent source of micronutrients such as vitamins, minerals, and phytocompounds, from which most of turmeric's health benefits derive.
In terms of vitamins and minerals, turmeric contains large amounts of manganese, iron, potassium, and vitamin C. “But turmeric also contains compounds called curcuminoids, with curcumin being the most prominent and well-studied,” says Davis. “These compounds belong to a family of polyphenols and have been shown to have antioxidant and anti-inflammatory properties.” In fact, curcumin is a major contributor to turmeric's many benefits. Its antioxidant properties positively impact nearly every body system.
Top 8 health benefits of turmeric
so what teeth What are their benefits? “Ancient Chinese medicine commonly used turmeric to treat the skin, joints, and digestive system,” adds Davis. Let's take a look at how these claims connect with the latest research. Let's take a look at the top 8 evidence-based benefits of turmeric.
Turmeric boosts immunity
Rich in plant compounds (also known as polyphenols) such as vitamin C and curcumin, turmeric's antioxidant and anti-inflammatory properties boost overall immune health. Part of the reason is that antioxidants seek out and eradicate free radical molecules, which are the root cause of many chronic and acute diseases.In fact, in 2019 nutrients The article even found curcumin to be effective against cancer.
Turmeric champions heart health
Another chronic disease caused by free radicals is heart disease, and turmeric is a powerful preventive measure. Research shows that curcumin, found in turmeric, can protect against both atherosclerosis (plaque that builds up in arteries and veins that can lead to the development of heart disease) and overall heart disease risk. I already know. This spice also helps manage high cholesterol levels in the blood, which can further promote atherosclerosis. The magnesium, potassium, and iron found in turmeric also support healthy heart rhythms and blood health.
Turmeric supports metabolic health
Turmeric is also a great supplement for people with (or looking to prevent) metabolic disorders such as type 2 diabetes. This is thanks to the fact that this spice has been found to help control blood sugar levels and inflammatory responses, helping to treat and prevent these conditions.
Turmeric helps improve mental health
Interestingly, turmeric is often used to help with mental health, and we have evidence to support this practice. Part of this benefit is due to curcumin's ability to increase brain-derived neurotrophic factor (BDNF) levels. BDNF plays an important role in behavior, learning, cognition, and memory, and is a precursor to mood disorders such as anxiety and depression. In fact, several studies have found that this bioactive compound found in turmeric is effective in treating both conditions.
Turmeric promotes overall brain health
When it comes to brain health, turmeric may also help prevent neurodegenerative diseases like Alzheimer's and dementia. Curcumin's ability to increase BDNF levels is certainly responsible for this benefit, but there are also many studies that support these claims. A 2018 study found that daily administration of curcumin was associated with improved memory, attention, and mood in older adults by reducing amyloid and tau buildup in the brain. Amyloid and tau are proteins that can accumulate in the brain and interfere with communication between brain cells, causing neurodegenerative conditions. Further research also found a positive correlation between curcumin and prevention of Alzheimer's disease.
Turmeric promotes joint health
Turmeric's anti-inflammatory properties can also benefit joint health, especially for those dealing with issues like arthritis. A 2021 study found that turmeric supplementation was almost as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) for people with knee osteoarthritis. Additionally, a 2022 paper found curcumin to be effective in treating systemic osteoarthritis pain.
Turmeric supports gentle aging
The antioxidant properties of curcumin (and therefore turmeric) are also effective against signs of aging such as fine lines, wrinkles, and age spots. This has been shown in several studies, including this his 2021 review of the evidence available at the time of publication.
Turmeric improves gut health
And finally, turmeric may also support a healthy gut. This is because it has a positive impact on the gut microbiome, regulating and supporting this important system. The gut microbiome is a colony of trillions of microorganisms that resides primarily in the colon and supports immune, brain, and digestive health (among many other great benefits).
How much turmeric should I consume daily?
So, given all these exciting health benefits of turmeric, you might jump at the chance to start incorporating more of this spice into your meals and snacks. But how much should you aim for each day?
Based on what we know so far, you'll get the most benefit from consuming less than 12 grams (about 2.5 teaspoons) of turmeric per day. “Eating too much turmeric can cause diarrhea, constipation, and vomiting, and consuming too much turmeric can interfere with the effectiveness of certain medications,” says Davis. With this in mind, if you have a pre-existing medical condition, it is important to consult your health care provider before significantly increasing your turmeric intake.
How to use turmeric at home
There are many delicious dishes that will help you incorporate more turmeric into your daily life. Its sweet, peppery flavor and bright yellow-orange color make it perfect for curries, stir-fries, casseroles, soups, stews, pasta, lattes, smoothies, homemade health shots, and even spicy baked goods. will be combined. Some delicious and healthy prepared foods emphasize this ingredient.
“However, it is important to note that turmeric is fat-soluble and is not easily absorbed on its own. Therefore, it should be taken with a fat source and piperine (the active ingredient in black pepper) to increase absorption. Yes,” Davis points out. These prerequisites can be achieved very easily in all the dishes described here.
conclusion
After all, there's no denying that turmeric is a bona fide superfood. This is thanks to the abundance of micronutrients contained in this spice, especially the bioactive compound curcumin. The antioxidant and anti-inflammatory properties of these nutrients support health in so many ways, from metabolism and heart health to immunity and brain function. This popular spice has the added bonus of adding beautiful color and flavor to any dish you add it to.
