19 Health Benefits of Turmeric, How to Use it & its Side Effects
This Indian spice has offered many fantastic effects that you would not want to miss.
Health benefits of turmeric are extensive. The plant of turmeric is Curcuma longa of the ginger family. The uses of turmeric range from anti-cancer, anti-inflammatory, antioxidant, and antimicrobial properties.
It is highly rich in curcumin, a major bioactive compound. In herbal medicine, it is used in the treatment of heart disorders, liver disorders, Alzheimer’s, diabetes, urinary infections, and wound healing .
Discover more about turmeric, its nutrition, health benefits that it offers, as well as its possible side effects through the article below. Read on.
#What Are The Health Benefits Of Turmeric?
1. Can Provide Antioxidant And Anti-Inflammatory Effects
Turmeric contains curcumin-an anti-inflammatory agent, which also supports heart health. Of course, antioxidant properties of curcumin are said to have also prevented the occurrence of cancer, atherosclerosisi, and other neurodegenerative diseases .
#Antioxidants in turmeric stop damage to the body through oxidation .
Curcumin plays the most important role in almost all kinds of inflammatory diseases (including skin cancer) and fights at the molecular level.
The curcuminoids, along with other volatile oils, possess various medicinal properties in turmeric.
2. Treatment of Alzheimer’s Disease
Due to curcumin, the cognitive functioning of a patient suffering from Alzheimer’s disease improved because of its antioxidant and anti-inflammatory properties.
It causes injury to nerve cells through inflammation and oxidative damage. Curcumin might have a potential in combating this damage and may hence be useful in the treatment of Alzheimer’s.
Another well-working compound in turmeric is also tumerone. Experiments made the growth of new neurons with tumerone. It may be applied in regeneration for neural disorders.
In theory, it should be used for Alzheimer’s and all other neurodegenerative disorders.
Curcumin also increases neurological activities in diabetic patients. It prevents diabetic neuropathy through an increase of the hypoglycemic effect of insulin .
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3. It Could Help Heart Health
Cardiovascular disease is the cause of 31 percent of deaths annually worldwide . The regular consumption of turmeric, therefore may eventually reduce this statistic in the near future. Turmeric curcumin was documented to be anti-inflammatory and anti-thrombotic, hence cardioprotective.
Studies on animals show that the curcumin from the plant has shown effects in the prevention of heart failure and cardiac hypertrophy, the abnormal thickening of heart muscle. The anti-inflammatory activity of the curcumin of turmeric prevents arrhythmias, or irregular heartbeats.
The curcumin had also alleviated hypertension in the rats. Chemical curcumin reduced the total cholesterol and low-density lipoprotein (bad) cholesterol levels of the patients suffering from acute coronary syndrome.
4. It May Relieve Cancer Risk
Turmeric has been proposed to possess anti-cancer preventing effect on the colonic, oral cavity, and skin cancers. Verification of the effect is still undergoing research.
Some laboratory experiments have also illustrated curcumin could further inhibit cancer risk and even slow the onset of cancer development. The compound also enhances chemotherapy while protecting healthy cells during the process .
Curcumin has been also reported to induce programmed death of cancerous cells. This curcumin achieves that by fighting inflammation and free scavenging the reactive oxygen species.
Curcumin is said to have the same action on nearly all types of cancerous cells, from prostate to lung and pancreas, selectively killing the cancerous cells while saving the normal ones .
5. Aids in Diabetes Treatment
Curcumin lowers blood sugar levels. It may also aid in the management of a common but associated disorder, including fatty liver. The compound may reduce the risk for developing diabetic neuropathy .
Turmeric relieves some cognitive impairments that are a consequence of diabetes. It also treat resulting inflammation as well as oxidative stress (18).
Curcumin not only brings down blood glucose levels but also controls blood levels of fatty acids that are high .
Turmeric supplementation demonstrated for a more notable reduction of glycated hemoglobin levels than mere intake of metformin-an antidiabetic medication type 2 diabetes .
Curcumin also increases the function of beta cells. Beta cells produce insulin that regulates glucose blood levels .
6. May Sustain Anti-Inflammatory Arthritis
The anti-inflammatory activity and the immunity modulation are thought to be the mechanisms by which curcumin in turmeric works. Curcumin was reported to be one of those candidates that may potentially treat joint inflammation as well as osteoarthritis .
Turmeric supplementation was found to discover the treatment for arthritis, and more research should be conducted to establish the clinical efficacy of turmeric in this study area .
Other studies revealed that the anti-inflammatory action of turmeric helps in controlling the symptom of osteoarthritis .
Turmeric curcuminoids are used to alleviate pain as these compounds help relieve knee pain, which is characterized by most musculoskeletal pain .
7. Can Help To Treat Depression And Anxiety
Studies indicate that curcumin can be used to treat patients suffering from major depressive disorder . A meta-analysis in another study ensures that curcumin is safe and well tolerated in treating depression. Further population studies are needed to establish a better understanding of its benefits .
Curcumin is also believed to enhance the antidepressive activity .
8. May Help Reduce Symptoms Of Aging
It may retard some changes due to its antioxidant activity in combating free radicals.
The antioxidant and anti-inflammatory activities of curcumin are highly likely to contribute to an anti-aging effect.
Curcumin has also been proven to exhibit antimutagenic activity. The consumption of curcumin does have a protective action against the harmful effects of ultraviolet rays of the sun and may have an anti-aging action on skin .
There are many anecdotal evidence reports that claim it minimizes the appearances of dark spots, dark circles, and hyperpigmentation. Scientific study is urgently required to record these effects.
9. May Aide in Weight Loss
Curcumin in turmeric can apparently inhibit the inflammation related to obesity . Although there are no scientific studies to prove the above-mentioned fact, many claim it increases the oxidation of fat also.
Curcumin may in fact delay or suppress the growth of adipocytes in rodents. The mechanism appears to be angiogenesis, or the formation of new blood vessels, which is inhibited. The fat gain as measured by the increase in size of the fats tissue, may thus be delayed or perhaps prevented by this inhibition of angiogenesis .
Obesity has been linked to chronic inflammation. It would thus be useful in combating obesity since it is known to combat inflammation. Curcumin, a compound found in turmeric, also serves as an inhibitor of adipocyte formation (cells that store fats) .
It is also a useful agent in weight control, as curcumin inhibits further weight gain while placing enhancements in the metabolic control after a period following the weight loss provided by exercise and proper diet .Hence, this application of turmeric for the weight loss treatment may be one with high efficacy.
10. May Favor the Gut
Even curcumin can treat gastric ulcers because of its antioxidant activity .
Anti-inflammatory curcumin may even treat esophageal inflammation and gastroesophageal reflux disease-i GERD .
It would also be helpful in ulcerative colitisi, which would feed on it, though more extensive studies are required to fully understand this mechanism . It would help heal other diseases of the gastrointestinal system, which include inflammatory bowel disease, colorectal cancer, liver disease, and diarrhea .
11. May Help Treat Cough And Cold
One more home remedy for cold: it is to take powdered turmeric mixed with boiled milk. This benefit of turmeric milk will keep you fit and will cure your coughing disease and other respiratory problem .
Orally given curcumin decreased cigarette smoke-induced lung inflammation in mice. It also improved rats induced with pulmonary fibrosis (scarring of the lung tissue). Curcumin may be useful in the treatment of other respiratory infections like asthma and bronchitis .
Curcumin may also be useful to reduce asthmatic inflammation. Treatment with the compound had already prevented the aggregation of inflammatory cells .
Turmeric also has slight anti-inflammatory effects that might help to reduce swelling in the cavities of the sinuses.
Gay Kenney Browne is a blogger who wrote that it was her turmeric supplements that cured her of cold hands and cold feet. She says, “Within several months of taking the capsules my cold hands and feet disappeared and so turmeric became part of my daily personal environmental plan (i).”
12. May Help with Fibromyalgia Treatment
Research on mice indicate curcumin would also prove useful in the treatment of skeletal muscle atrophy . Skeletal muscle atrophy could actually be one of the manifestations of severe fibromyalgia.
But still, it is needed to be determined how turmeric can be applied directly in the treatment of fibromyalgia through further research.
13. May Support Liver Function
According to the study, the anti-inflammatory and antioxidant properties of turmeric are helpful in treating some liver diseases . More research is needed to understand the importance of turmeric in this aspect.
Oxidative stress is one of the primary causes of liver injury. Curcumin may reverse oxidative stress. This may help prevent the damage to the liver and enhance the health of the liver .
It may also help in the treatment of nonalcoholic fatty liver disease in humans.
14. May Help With Symptoms Of Premenstrual Syndrome
The anti-inflammatory nature of curcumin can modulate neurotransmitters. This could reduce the severity of PMS symptoms like menstrual cramps .
15. May Help In The Treatment Of Urinary Tract Infections
It treated urinary tract infections in rat studies. The anti-inflammatory property of the compound may be the reason behind this effect .
16. May Treat Irritable Bowel Syndrome
This is a chronic disease in the gastrointestinal tract, which invokes abdominal pain and diarrhea. The spice might have a very very important role in treating this disease. Curcumin could work as both an anti-inflammatory and antioxidant and modulate the gut microbiota, which can contribute to the treatment of IBS. Moreover, it seems safe and well tolerated .
In a clinical trial with 207 adults, the symptoms were significantly reduced and the self-reported bowel habits were shifted with a good promise after the administration of treatment of turmeric tablets for 8 weeks. Abdominal pain and discomfort reduced by 22% and 25% in the one- and two-tablet groups, respectively .
17. May Help Fight Acne
The antibacterial action of turmeric/curcumin may be helpful in treating most dermatoses, such as acne . This spice also possesses anti-inflammatory properties. This could help specially in the treatment of inflammation and redness that are part of the acne.
Use a face mask made from turmeric. Ingredients: 2 tbsp. of all-purpose flour, 1 tsp. of turmeric powder, 3 tablespoons of milk, little honey Mix it all together until you have a fine paste. Apply to the face and let it dry for 20 minutes. Remove the mask by applying a moisturiser.
So, try to patch test it on your face since different people may react differently to this spice.
Scientific studies have reported that the combination of curcumin with lauric acid might eradicate the bacteria that cause acne .
18. Psoriasis And Eczema Killer
Curcumin can provide medicinal benefits to the health of the skin . The spice, since it is spicy, can be used to treat inflammation of psoriasis and eczema. Curcumin can be used in the treatment of the healing of psoriasis using antibiotics .
The anti-inflammatory curcumin may benefit treatment of skin conditions like psoriasis and eczema.
Curcumin can also be used as a substitute therapy for psoriasis that is free from the side effects of drugs manufactured in the traditional way .
19. Can Improve Hair Condition
There are people using turmeric on their health benefits to their hair, though there is no positive result on records.
Since there is no adverse effect of turmeric to hair, you may try it. But seek medical advice before that.
We discussed some of the strong chemicals in the spice in the paragraphs above. This next section discusses other nutrients in the spice that hold high importance.
#How Much Turmeric Can You Take In A Day?
What the dosing of turmeric that will be considered normal is many tablespoons a day. That is sparse information. From other sources, it says that its recommended dose to help relieve osteoarthritis is from 400 mg to 600 mg per day. It has to be taken thrice daily .
To treat rheumatoid arthriti, its dosing is at 500 mg taken two times a day .
Turmeric is only generally available for its health benefits after four to eight weeks. You can gulp down straight its powdered version, but that isn’t always easy to swallow. There are other ways to use turmeric.
#How Do You Use Turmeric?
Adding turmeric in your diet is easy. Here are some ideas to get you started:
-Add a pinch of ground turmeric to roasted vegetables while cooking. This is a great evening snack. This spice goes well with the combination of roasted potatoes and cauliflowers.
-Sprinkle some turmeric over your evening green salad. It will uplift the nutrition factor of the dish.
-Add a pinch of turmeric to soups, and you are ready for a healthy treat.
-You can be a genius addition to your morning/evening smoothie.
-You can even brew turmeric in coconut milk to make a comforting drink. You can add honey to that if you want.