Turmeric

Turmeric health benefits go all the way back to ancient India. Turmeric is a yellow, culinary spice widely used in Southeast Asia. Recent research reveals why this herb is such a powerful healer due to its turmeric anti-inflammatory and anti-oxidant properties. The medical ingredients present create many Turmeric Health Benefits.

Introduction

Most people are familiar with turmeric for its unique flavor and its presence in Indian cuisine. Turmeric is a spice native to South and Southeast Asia. It has been used for both medicinal and culinary purposes. Foods such as curries, and even American mustard, are typically made with this yellow spice. Interestingly, there is one active ingredient in turmeric that has been shown to possess many potential health benefits that may help increase the quality of life for those with chronic diseases.

Antioxidant and Anti-inflammatory Benefits

The active ingredient in turmeric is curcumin, which makes up to 5 percent of the spice. Curcumin is a polyphenol with powerful antioxidant and anti-inflammatory properties. Polyphenols have the ability to stabilize free radicals, which can damage the body’s cells (1). Diets rich in polyphenols can help support brain health and delay cognitive disorders such as Alzheimer’s disease (2, 3). One study conducted with a group of individuals from 60 to 90 years of age demonstrated that those who regularly consumed curry performed higher on cognitive tests as opposed to those who never or rarely ate curry (4). In India, where turmeric is regularly used in foods, the occurrence of Alzheimer’s disease is one-fourth that of the United States among those in the 70 to 79 year age range.  Curcumin also seems to have anti-rheumatic and anti-arthritic effects, possibly through down-regulation of inflammatory cytokines (5).

Lipid Metabolism and Weight Loss

A recent animal study showed the hypolipidemic effects of curcumin, demonstrating its ability to significantly lower triglycerides and free fatty acids (3). This is a promising result, suggesting curcumin’s potential for treating obesity and associated diseases. In another animal study, dietary therapy resulted in significant weight loss and a potential for increasing basal metabolic rate.

Cancer Prevention

In other animal studies, curcumin showed a chemopreventive effect in areas such as the colon, stomach, and esophagus (6). There was also a protective effect against radiation-induced tumors. Curcumin can inhibit tumor cells such as T-cell leukemia, colon carcinoma, and breast carcinoma cells from spreading (5).

Using Turmeric in Tea and Food

Despite all of the health benefits that can be obtained from turmeric, many individuals may be unfamiliar with how to incorporate it into their cooking. Two easy ways to use turmeric is by drinking it as a tea or by cooking it with starchy vegetables. Turmeric tea is a great way to supplement with curcumin. Simply boil four cups of water, then add one teaspoon of ground turmeric, and simmer for approximately 10 minutes. Strain the tea through a sieve and pour into a cup. Flavor turmeric tea by adding a little honey or lemon juice.

Another way to add turmeric to your diet is by using it as a seasoning for potatoes. Boil potatoes and then cut them into quarters or smaller pieces. Gently toss the potatoes with cumin and turmeric and fry in a lightly oiled skillet until browned.

Consuming turmeric in food is generally considered to be safe; however, if cooking with turmeric is not an option, it is available in capsule form, as a fluid extract or as a tincture. According to the University of Maryland’s Medical Center, the recommended dose for adults is as follows:

·         Cut root: 1.5 - 3 g per day

·         Dried, powdered root: 1 - 3 g per day

·         Standardized powder (curcumin): 400 - 600 mg, 3 times per day

·         Fluid extract (1:1) 30 - 90 drops a day

·         Tincture (1:2): 15 - 30 drops, 4 times per day

Currently, there is no established upper level of toxicity for curcumin and dosages of up to 12 grams per day have been shown to be both safe and tolerable (3). Some side effects include stomach upset and iron chelation which may be problematic for those who suffer from iron deficiency. Medicinal forms of turmeric or curcumin may not be safe for patients who are on blood thinners or for those who have diabetes as it may increase the effect of the medications used to treat those illnesses. Please check with your doctor before taking medicinal forms of turmeric or curcumin.

Turmeric and Cancer

Studies have been conducted on the turmeric cancer connection. They reveal that turmeric can induce a process that triggers the self-destruction of cancerous and damaged body cells. Turmeric is effective in treating cancer since it increases liver function. The liver helps to eliminate toxic substances from your body. Given its antibacterial properties, turmeric is beneficial in treating many types of cancer, most noticeably:

• Breast Cancer
• Colon Cancer
• Lung Cancer
• Leukemia

Turmeric hampers the growth of cancerous cells. This is just one of the many turmeric health benefits.

Turmeric and Liver Diseases

The liver helps by detoxifying your blood through the production of enzymes. These enzymes break down and eliminate the toxins found your body. Taking a turmeric supplement or using turmeric recipes increase the production of these vital enzymes, thus increasing liver function. Studies conducted on rats revealed that enzyme production increases by 14% within fourteen days of taking turmeric.

Turmeric and Arthritis

Turmeric isn’t something most people think of when dealing with arthritis or joint pain. Recent studies show sufferers should consider turmeric as it is a powerful anti-oxidant. Like other anti-oxidants, turmeric works to destroy free radicals in your body which are responsible for damaging body cells.

Due to turmeric’s anti-oxidant and anti-inflammatory properties, turmeric health benefits provide relief to those suffering from moderate to mild joint pains. Arthritis patients taking turmeric were found to benefit from reduced morning and evening joint pains. It has now become a natural remedy for arthritis sufferers and provides significant pain relief while also increasing walking speed for patients.

Turmeric and Wounds

As an anti-bacterial and anti-inflammatory agent, turmeric works to heal wounds, cuts and other skin injuries. Using a saucepan, boil coconut oil and add a small amount of turmeric to it. Mix the two together, turn the stove off. When it is no longer too hot to touch, use a cotton swab to apply some of the mixture to the wound. Saving the extra oil in an airtight container allows you to use it in the future without needing to go through the boiling process again.

Turmeric can cause allergic reactions and rashes in a few individuals. For this reason it is a good precaution to talk to your doctor before using this treatment. If you try it and you develop a rash, it is a sign that it’s not the best treatment for you.

Turmeric and Alzheimers

Brain inflation is suspected to be one of the leading causes of Alzheimer’s disease. Studies done with turmeric have shown that one of the major turmeric health benefits is helpings to prevent Alzheimer’s disease. Turmeric anti-oxidant and anti-inflammatory properties might help to prevent or delay the onset of this ruthless disease. It is believed that turmeric blocks the production of IL-2 protein, which is known to destroy the protective sheath found around the nerves.

Turmeric and Cardiovascular Disease

Unhealthy cholesterol levels are the primary cause of most cardiovascular disease. When cholesterol oxidizes, it builds up on the walls of body cells. Turmeric contains vitamin B6, which regulates homo-cysteine levels. Homo-cysteine is directly responsible for damaging body cells. Through interaction with the liver, turmeric lowers the cholesterol levels in the body, which aides in preventing most cardiovascular diseases.

Turmeric as an Anti-Inflammatory

Turmeric’s anti-inflammatory properties don’t just help against deadly diseases. Turmeric also keeps your immune system strong against colds, flu and coughs. These are just the benefits that studies have revealed and there are undoubtedly many more turmeric health benefits yet to be discovered.

Turmeric and Diabetes

Turmeric, along with many other spices, helps to moderate your insulin levels. If you consume a heavy sugary or white bread snack or meal, including turmeric will reduce how extreme your insulin response will be. Turmeric will by no means totally eliminate the sudden sugar intake shock on your body. Limiting sugar consumption and eating whole grains is the best approach to maintaining balanced levels.

Turmeric has a ton of benefits. If you’re considering using a turmeric supplement to achieve those benefits you need to know what to look for in a supplement. A turmeric supplement should be standardized turmeric curcumin 95%. This means 95% of the supplement consists of curcumin. This is the part of turmeric which provides its health benefits.

Turmeric Side Effects

Turmeric is spicy and as such can cause heartburn and increase your body temperature. Nausea, dizziness and stomach cramps are possible side effects. These side effects are more likely if you don’t consume turmeric with food.

Turmeric Supplement Dosage

Knowing all the turmeric health benefits is useless if you don’t know what is the correct turmeric dosage to use. Using the correct turmeric dosage is essential to maximizing its benefits.