Turmeric has been used for centuries to treat a variety of ailments, but did you know that it offers even more health benefits than previously thought? Recent research has uncovered 16 amazing benefits of turmeric that may surprise you. From boosting your immune system to improving your mood, turmeric is a powerful spice with a wide range of health benefits. Read on to learn more about the potential benefits of turmeric and how to incorporate it into your daily diet.
1. Anti-Inflammatory
Turmeric is one of the most powerful natural anti-inflammatory herbs known to science. Studies have shown that turmeric can reduce inflammation in the body, which can help with a variety of conditions. It has been used for centuries to treat inflammation, pain, and swelling, as well as a variety of other ailments. Studies suggest that curcumin, the active ingredient in turmeric, may be able to reduce inflammation by blocking inflammatory proteins in the body. In addition to this, curcumin has also been found to reduce oxidative stress, which is a major contributor to inflammation. Furthermore, studies suggest that turmeric may be beneficial for people with chronic inflammation and autoimmune diseases.
2. Boosts Cognitive Function
Turmeric is widely known for its anti-inflammatory properties, but did you know that it can also boost cognitive function? Research suggests that the active ingredient in turmeric, curcumin, may be beneficial for improving cognitive function.
In one study, researchers found that when healthy volunteers were given a supplement of curcumin, they experienced improved memory and attention performance. Other studies have found that curcumin can help improve cognitive performance in elderly people with mild cognitive impairment.
It's believed that curcumin helps protect against age-related cognitive decline by reducing inflammation and oxidative stress, and improving brain cell function. In addition, curcumin has been found to increase levels of the neurotransmitter dopamine, which plays a key role in attention, learning and memory.
Finally, there is evidence that curcumin may be helpful in treating certain neurological conditions such as Alzheimer's disease, Parkinson's disease and multiple sclerosis. Studies have found that curcumin can help reduce inflammation in the brain, which may slow the progression of these diseases.
Although more research is needed to determine the long-term effects of curcumin on cognitive health, it is clear that this spice has potential benefits for brain health.
3. Lowers Risk of Heart Disease
Turmeric has been studied extensively for its potential to reduce the risk of heart disease. Studies have shown that consuming turmeric can lower levels of LDL (bad) cholesterol, while also increasing levels of HDL (good) cholesterol. This in turn can help to reduce the risk of plaque buildup in the arteries, which can lead to a higher risk of heart attack and stroke. Additionally, turmeric may help to reduce the risk of atherosclerosis, or the hardening and narrowing of arteries, by inhibiting the oxidation of LDL cholesterol. Finally, turmeric has been shown to reduce inflammation throughout the body, including in the cardiovascular system, which can help reduce the risk of heart disease.
4. Reduces Arthritis Symptoms
Arthritis is a common health issue that affects millions of people around the world. It’s caused by inflammation in the joints, which can lead to pain, stiffness, and disability. Fortunately, research has found that turmeric may be able to help reduce the symptoms of arthritis.
Studies have shown that curcumin, the active ingredient in turmeric, can help reduce inflammation in the body. This is beneficial for those with arthritis, as inflammation is a major factor in the condition. Curcumin can also block inflammatory compounds, such as cytokines and enzymes, from damaging the cells in your joints.
Additionally, studies have suggested that curcumin can help increase mobility and reduce pain in those with osteoarthritis. This is due to its ability to reduce inflammation and improve joint function.
Finally, research suggests that turmeric can help protect the cartilage in your joints. This is important for those with arthritis, as damage to the cartilage can cause more pain and mobility issues.
These are just a few of the ways in which turmeric can help reduce the symptoms of arthritis. If you suffer from this condition, then it may be worth talking to your doctor about adding turmeric to your diet.
5. May Prevent Alzheimer's Disease
Alzheimer's disease is a debilitating and incurable condition that affects millions of people around the world. Studies have shown that curcumin, a key component of turmeric, has the potential to prevent the development of Alzheimer's disease. Curcumin has been found to protect against free radical damage in the brain, reduce inflammation, and improve cognitive functioning in animal studies. In addition, it has been found to bind to amyloid beta, the toxic protein responsible for destroying nerve cells and causing memory loss in Alzheimer's patients. While more research is needed to confirm these findings, there is promising evidence that turmeric may have the potential to prevent Alzheimer's disease.
6. May Delay Aging
Aging is an inevitable part of life, but the good news is that turmeric may be able to help delay the aging process. Studies have found that curcumin, the active ingredient in turmeric, may reduce oxidative damage and inflammation, both of which contribute to the aging process. Turmeric also appears to play a role in increasing antioxidant enzymes, which help protect against cellular damage from free radicals. Furthermore, turmeric has been linked to improved mitochondrial function, which can help improve energy levels, further promoting healthy aging. It's important to note, however, that more research is needed in this area before any definitive claims can be made.
7. Aids in Digestion
Digestive health is essential for overall wellbeing, and turmeric can provide some significant benefits here. Curcumin, the active ingredient in turmeric, has been found to help with digestion. Research has shown that it can increase bile production, which helps to break down fats and absorb fat-soluble vitamins. It can also reduce symptoms of bloating and gas, making it a great natural remedy for digestive issues. Additionally, its anti-inflammatory effects may help to reduce inflammation in the digestive tract, relieving symptoms of irritable bowel syndrome and other digestive disorders. For those looking for an all-natural way to aid digestion, turmeric may be just what you need.
8. Reduces Risk of Cancer
Turmeric has been studied for its ability to reduce the risk of cancer. Studies have found that turmeric is capable of reducing the growth of cancerous cells and preventing them from spreading. Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties that can inhibit the growth of tumor cells and protect healthy cells from damage. Curcumin can also reduce the growth of new blood vessels in tumors, which can help limit the spread of cancer. Additionally, studies have shown that turmeric can reduce levels of certain molecules that play a role in promoting tumor growth. Finally, turmeric may help stimulate the body’s natural defenses against cancer.
9. Supports Detoxification
Turmeric has been used for centuries in traditional Ayurvedic medicine to support the body’s natural detoxification process. Turmeric helps support the liver in its role of removing toxins from the body, reducing inflammation and balancing hormones. It also helps reduce free radical damage in the body, which can lead to chronic disease. Studies have shown that turmeric stimulates the production of enzymes in the liver that help remove toxins and increase overall detoxification. In addition, research suggests that curcumin, a compound found in turmeric, may help support the body’s detoxification processes by increasing levels of glutathione, a powerful antioxidant. Furthermore, turmeric is thought to support the body’s elimination of heavy metals, including lead, mercury and arsenic. For optimal results, it is best to take turmeric with a meal that contains healthy fats, such as coconut oil or olive oil.
10. Boosts Skin Health
Turmeric is a powerful antioxidant that can help protect the skin from damage caused by free radicals. Free radicals are molecules that damage skin cells and contribute to premature aging. By neutralizing free radicals, turmeric can help keep your skin looking healthy and youthful.
Turmeric also has anti-inflammatory properties, which can reduce redness, swelling, and inflammation associated with acne. Turmeric has been used in Ayurvedic and Chinese medicines for centuries as a topical treatment for skin disorders like psoriasis, eczema, and hives.
Furthermore, turmeric may even help fight the signs of aging. A study found that turmeric extract reduced wrinkles, age spots, and fine lines when applied to the skin.
In order to reap the benefits of turmeric for skin health, try making a face mask or adding a few drops of turmeric extract to your favorite lotion. You can also incorporate it into your diet by adding it to smoothies, curries, and other dishes.
11. May Improve Symptoms of Depression
Depression affects millions of people around the world, and is a serious mental health condition that can have debilitating effects on those affected by it. While it may not be a cure-all, there is evidence to suggest that turmeric may help to improve the symptoms of depression. A 2016 study found that curcumin, the active ingredient in turmeric, had antidepressant effects comparable to the drug fluoxetine. While the study was small, it suggests that turmeric may be an effective treatment for mild to moderate depression. Additionally, another study in 2015 found that turmeric extract helped to reduce depression-like symptoms in mice. While more research needs to be done to confirm these findings, the current evidence suggests that turmeric may help to improve symptoms of depression.
12. Reduces Menstrual Pain
Menstrual pain can be a debilitating experience for many women. Fortunately, turmeric may be able to help. Studies have shown that taking curcumin, the active ingredient in turmeric, can reduce menstrual cramps and overall pain associated with menstruation. This is because of its anti-inflammatory properties, which can help reduce the swelling and inflammation of the uterine lining that can cause discomfort during the menstrual cycle. Additionally, turmeric has been linked to lower levels of prostaglandins, hormones that are responsible for increased menstrual cramps. Research also suggests that turmeric’s antioxidant properties may help protect against oxidative stress, which is thought to contribute to the development of menstrual pain. Therefore, adding turmeric to your diet may be beneficial for reducing menstrual pain.
13. Lowers Blood Sugar Levels
Turmeric may help to lower blood sugar levels similar to costus igneus, according to research. In a study of patients with type 2 diabetes, supplementing with curcuminoids from turmeric significantly lowered fasting blood sugar levels compared to a placebo group. Other animal studies have found that curcuminoid supplements reduce blood sugar levels after meals and improve insulin sensitivity. Additionally, human studies have demonstrated that curcuminoids can help to improve blood sugar control in people with prediabetes or type 2 diabetes. However, more research is needed before it can be recommended as an effective treatment for diabetes.
14. Boosts Brain Function in Adults
Turmeric has long been used in traditional Indian medicine to support brain health, and research is now backing up the efficacy of this approach. In one study, researchers gave a group of adults either a turmeric extract or a placebo. Those taking the turmeric extract had significantly better working memory and sustained attention than those taking the placebo.
Other research has found that curcumin, the active ingredient in turmeric, helps boost cognitive function in adults suffering from cognitive decline due to aging. The antioxidant and anti-inflammatory properties of turmeric can help reduce oxidative stress in the brain and improve cognitive function.
For example, one study on elderly participants with mild cognitive impairment showed that taking a daily supplement containing turmeric for one year improved their memory, alertness, and mood. In addition, other studies have found that turmeric can increase brain-derived neurotrophic factor (BDNF), which is a compound involved in the growth and development of nerve cells.
Given these findings, it's clear that turmeric could be beneficial for boosting brain function in adults. However, more research is needed to understand the long-term effects of turmeric supplementation and to determine the optimal dosage.
15. Fights Infections
Turmeric is known to have strong antibacterial and antifungal properties, which makes it an effective remedy against infections. Studies have shown that turmeric can be used to treat a wide range of bacterial and fungal infections, such as Staphylococcus aureus, Escherichia coli, Salmonella typhi, and Candida albicans. Turmeric has also been found to be effective in inhibiting the growth of certain viruses, including Herpes simplex virus-1 and Influenza A virus. The active compounds in turmeric are thought to be responsible for its antimicrobial effects, helping to reduce the spread of infection and protect against disease-causing organisms. Furthermore, turmeric has also been found to be effective in treating parasitic infections, such as Giardia lamblia and Entamoeba histolytica.
16. Soothes Stomach Ulcers
Stomach ulcers can be a painful and disruptive condition that can interfere with your daily life. Fortunately, research suggests that turmeric could be a natural remedy for soothing stomach ulcers. Studies have found that compounds in turmeric, such as curcumin, are effective at reducing symptoms and healing the ulcers. Additionally, curcumin may help to prevent the recurrence of ulcers by inhibiting the growth of certain bacteria. As such, turmeric may offer an effective, natural alternative to conventional medications for treating stomach ulcers.
Turmeric Side Effects
Turmeric is generally considered safe for most people when consumed in small doses. The most common side effects associated with taking turmeric are nausea, indigestion, and diarrhea. For those taking large doses, it may cause an upset stomach and vomiting. People who are pregnant, breastfeeding, or taking certain medications should consult with their doctor before adding turmeric to their diet.
In some cases, turmeric can cause allergic reactions such as a rash, itching, or swelling. It can also worsen existing conditions like asthma and hay fever. People who are allergic to ginger should not take turmeric as it can cause an allergic reaction. In rare cases, turmeric can cause more serious side effects like kidney stones, liver toxicity, and low blood sugar levels.
It's important to be aware of potential side effects before taking turmeric supplements. If you experience any negative symptoms after taking turmeric, stop taking it immediately and contact your doctor for advice.
Turmeric Dosage
When it comes to turmeric, it is important to know the proper dosage. The general recommended amount for adults is 400-600 milligrams (mg) of standardized curcumin powder three times a day, or up to 8 grams (g) of fresh root daily.
It is best to start with a lower dosage and gradually increase as needed. Since turmeric has antiplatelet effects, it is best to avoid taking turmeric in combination with other blood thinners such as aspirin or warfarin.
For medicinal use, it is important to talk to your doctor before taking turmeric in large doses. This is especially important if you have any underlying health conditions or are taking other medications.
Women who are pregnant or breastfeeding should also talk to their doctor before taking turmeric in large doses. Turmeric may not be safe for those with gallbladder problems or gastroesophageal reflux disease (GERD).
When purchasing turmeric supplements, look for a product that contains 95% curcuminoids to ensure potency. Be sure to read the labels carefully and follow the directions on the bottle for the appropriate dosage.
Overall, turmeric is a natural and safe remedy that may offer many health benefits. It’s best to consult your doctor before adding this supplement to your diet. With proper dosage and safety measures, you can enjoy the potential benefits that turmeric has to offer.
The Bottom Line
Turmeric is a powerful spice with a long history of medicinal use. It has been linked to numerous health benefits, including anti-inflammatory, cognitive and heart health benefits, as well as potential cancer prevention and protection from aging. While more research is needed to further explore these effects, there is no doubt that turmeric can be a useful addition to your diet. As with any dietary supplement, it is important to speak with your doctor before adding it to your routine. Additionally, side effects are possible so be sure to pay attention to any signs of adverse reactions. When taken in appropriate doses, turmeric can be an effective way to improve your overall health.