Turmeric and its active compound, curcumin, have been used for centuries in traditional medicine to boost health.
The yellow-pigmented powerhouse is a key ingredient in many Indian and Southeast Asian dishes, but it’s more than just an exotic spice: modern science has recently discovered some amazing scientific health benefits associated with consuming turmeric and curcumin.
From reducing inflammation to aiding digestion, these compounds offer a variety of impressive health benefits. Keep reading to learn about turmeric and curcumin’s top 15 scientific health benefits!
Introducing Turmeric and Curcumin – What are they and why we should care.
Turmeric, a golden-hued spice native to Southeast Asia, has recently garnered significant attention worldwide due to its several health benefits.
The secret behind this seemingly ordinary spice lies within its primary active compound, curcumin, which has been extensively researched and found to possess potent anti-inflammatory, antioxidant, and even anti-cancer properties.
Making turmeric and curcumin a regular part of your diet or supplement routine may prove invaluable in warding off chronic diseases and maintaining overall wellness.
As the understanding of these natural compounds deepens, researchers are uncovering exciting new possibilities in the realm of health and wellness, making it essential that close attention is given to the potential within this unassuming spice.
This article will explore 15 amazing health benefits of turmeric and curcumin.
Nutritional Profile of Turmeric
Turmeric is low in calories and rich in nutrients. One teaspoon of ground turmeric contains the following (0):
- Calcium: 1% of the RDI
- Calories: 8
- Carbohydrates: 1.4 grams
- Fat: 0.2 grams
- Fiber: 0.4 grams
- Iron: 3% of the RDI
- Manganese: 6% of the RDI
- Potassium: 1% of the RDI
- Protein: 0.3 grams
- Vitamin C: 1% of the RDI
Here are the 15 Incredible Health Benefits of Turmeric and Curcumin
1. Curcumin May Help Protect Against Heart Disease.
Heart disease is the leading cause of death worldwide, and there is strong evidence to suggest that curcumin may help prevent it.
Curcumin has been shown to improve the function of the endothelium, which is the lining of the blood vessels. This can help improve blood flow, regulate blood pressure, and reduce the risk of heart disease.
In addition, curcumin has anti-inflammatory and antioxidant properties that can help prevent the damage that leads to heart disease. Studies have shown that curcumin can reduce LDL cholesterol levels, known as “bad” cholesterol. (1 2)
2. Turmeric May Work as an Anti-Aging Supplement.
Curcumin has been shown to have anti-aging properties that can help slow down the aging process. It reduces the damage caused by free radicals and unstable molecules that can cause cellular damage.
In addition, curcumin has been shown to improve brain function and memory, which can help prevent age-related cognitive decline. (3)
3. Curcumin can boost brain-derived neurotrophic factors.
Brain-derived neurotrophic factor (BDNF) is a protein essential for brain cell growth and survival. Low levels of BDNF have been linked to depression, Alzheimer’s disease, and other neurological disorders.
Curcumin has been shown to increase the levels of BDNF, which can help improve brain function and reduce the risk of neurological disorders. (4)
4. Curcumin May Help Ease Symptoms of Osteoarthritis.
Osteoarthritis is a common condition that causes joint pain and stiffness. Curcumin has been shown to have anti-inflammatory properties that can help reduce the symptoms of osteoarthritis.
Studies have shown that curcumin can reduce pain and improve mobility in people with osteoarthritis. It also helps prevent the progression of the disease by reducing inflammation in the joints. (5)
5. It helps control blood sugar levels.
Curcumin has been shown to help regulate blood sugar levels in people with diabetes. It reduces insulin resistance, a common problem in people with type 2 diabetes.
Studies have shown that curcumin can improve insulin sensitivity and reduce the levels f glucose in the blood. This can help prevent the complications associated with diabetes, such as nerve damage, kidney disease, and heart disease. (6 7)
6. Curcumin May Play a Role in Treating Rheumatoid Arthritis.
Rheumatoid arthritis is an autoimmune disorder that causes joint pain, stiffness, and swelling. Curcumin has been shown to have anti-inflammatory properties that can help reduce the symptoms of rheumatoid arthritis.
Curcumin can reduce joint pain and swelling in people with rheumatoid arthritis. It also helps prevent the progression of the disease by reducing inflammation in the joints. (8)
7. Curcumin May Help Delay or Reverse Alzheimer’s Disease.
Alzheimer’s is a progressive neurological disorder affecting memory, thinking, and behavior. There is currently no cure for Alzheimer’s disease, but there is some evidence to suggest that curcumin may help delay or reverse the progression of the disease.
Curcumin has been shown to reduce the buildup of beta-amyloid plaques, which are a hallmark of Alzheimer’s disease. It may also improve brain function and memory in people with the disease. (9)
8. Turmeric May Improve Skin Health.
Curcumin has been shown to have anti-inflammatory and antioxidant properties that can help improve skin health. It may help reduce the appearance of fine lines and wrinkles, improve skin elasticity, and reduce skin inflammation.
In addition, turmeric has been used for centuries in traditional Ayurvedic medicine to treat skin conditions such as acne, eczema, and psoriasis. (10)
9. Curcumin May Prevent Eye Degeneration.
Age-related macular degeneration (AMD) is a common eye disease that can cause vision loss in older adults. Curcumin has been shown to have anti-inflammatory and antioxidant properties that can help prevent the damage that leads to AMD. (11)
10. Turmeric may prevent damage to the liver.
Curcumin has been shown to have hepatoprotective properties, which means it can help protect the liver from damage. It may also help improve liver function and reduce the risk of liver disease.
Curcumin can reduce liver damage caused by alcohol, toxins, and other substances. It may also help reduce the risk of liver cancer. (12)
11. Curcumin May Help Treat or Prevent Diabetes.
Curcumin has been shown to have anti-inflammatory properties, which can help reduce inflammation in the body that is associated with diabetes. It can also help improve insulin sensitivity, improving blood sugar control.
A study found that taking curcumin supplements for nine months helped improve beta-cell function in people with prediabetes.
Beta cells are cells in the pancreas that produce insulin. Improving beta-cell function can help prevent the progression of prediabetes from type 2 diabetes. (13)
12. Curcumin may help with weight management.
A study found that taking curcumin supplements for eight weeks helped reduce body weight, body mass index (BMI), and waist circumference in overweight individuals.
The study also found that curcumin helped reduce uleptin levels, a hormone that regulates appetite.
The study also found that curcumin helped improve lipid profiles, which are markers of heart health. (14)
13. Turmeric Protects Your Body From Free Radicals.
Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
Antioxidants are molecules that can neutralize free radicals and protect cells from damage.
Curcumin is a potent antioxidant and has been shown to have free radical scavenging properties. It can help protect cells from oxidative damage and reduce the risk of chronic diseases.
A study found that curcumin was more effective than vitamin E in preventing cell oxidative damage. The study also found that curcumin had a more potent antioxidant effect than vitamin C and beta-carotene. (15)
14. Curcumin has benefits against depression.
Curcumin has been shown to have antidepressant properties and may help improve mood in people with depression.
A study found that taking curcumin supplements for six weeks helped improve symptoms of depression in people with major depressive disorder. The study also found that curcumin was well-tolerated and had no significant side effects. (16)
15. Curcumin May Help Prevent Certain Types of Cancer.
A study found that curcumin helped inhibit the growth of prostate cancer cells in vitro. The study also found that curcumin helped reduce cell inflammation and oxidative stress.
Another study found that curcumin helped inhibit the growth of breast cancer cells in vitro. The study also found that curcumin helped induce apoptosis, or programmed cell death, in cancer cells. (17)
How to Use Turmeric and Curcumin
Turmeric can be used in a variety of ways in cooking. It is commonly used in curry dishes and can be added to soups, stews, and rice dishes.
Turmeric can also be added to smoothies or used to make turmeric tea. The recommended dose of curcumin varies depending on the individual and their health condition.
Choosing a high-quality supplement containing a standardized amount of curcumin is essential. Curcumin and turmeric supplements are also available and can be taken in capsule form.
Frequently Asked Questions & Answers
Q. How much turmeric should be consumed daily?
A. The recommended dose of turmeric varies depending on the individual and their health condition.
The World Health Organization (WHO) suggests consuming 1.4 mg of turmeric per pound of body weight per day as a general guideline. This equates to approximately one teaspoon of turmeric powder daily for an average adult.
Q. Can curcumin help to boost mood?
Yes, curcumin has been shown to have antidepressant properties and may help improve mood in people with depression. However, more research is needed to determine the optimal dose and duration of treatment.
Q. Is turmeric safe for everyone?
A. turmeric is generally safe for most people when consumed in food amounts. However, high turmeric or curcumin supplements may cause gastrointestinal side effects such as nausea, diarrhea, and indigestion.
Turmeric may also interact with certain medications, so speaking with a healthcare provider before taking turmeric supplements is essential.
Q. Can turmeric help to fight inflammation?
Yes, curcumin has been shown to have anti-inflammatory properties and may help reduce inflammation in the body. Chronic inflammation is associated with various chronic diseases like diabetes, heart disease, and cancer.
Conclusion
Turmeric and curcumin have many scientifically proven health benefits and have been used for centuries in traditional medicine.
Curcumin’s ability to help prevent and manage diabetes, aid in weight management, protect the body from free radicals, improve mood, and prevent certain types of cancer, have all been proven scientifically.
However, choosing a high-quality supplement and speaking with a healthcare provider before starting any new supplement regimen is essential.
Disclaimer
Please note that the information provided in this article is only for educational purposes.
Researchers have not thoroughly investigated turmeric and curcumin, and scientific evidence does not support some ancient and traditional medicine claims about turmeric and curcumin’s healing qualities.
Therefore, you should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment or as a substitute for professional counseling care, advice, diagnosis, or treatment.
If you have any concerns or questions about your health, you should always consult a physician or other healthcare professional.
