Turmeric, The Medicine Food

Turmeric is a spice that has been used for centuries in traditional medicine, particularly in Indian and Chinese traditions. It contains a bioactive compound called curcumin, which is responsible for many of its potential health benefits.

Turmeric (Curcuma longa). Foto: Simon A. Eugster, Wikipedia.

Here are some of the commonly mentioned benefits of turmeric:

• Anti-inflammatory properties: Curcumin is known for its potent anti-inflammatory effects. Chronic inflammation is believed to be a contributing factor to various diseases, including heart disease, cancer, and certain metabolic disorders.

• Antioxidant activity: Turmeric possesses antioxidant properties, which can help protect the body against damage caused by harmful molecules called free radicals. Antioxidants are essential for overall health and may have a role in preventing chronic diseases.

• Pain relief: Some studies suggest that curcumin may help alleviate pain and reduce symptoms of conditions like arthritis, thanks to its anti-inflammatory properties.

• Digestive health: Turmeric has been traditionally used to aid digestion and improve gastrointestinal health. It may help stimulate the production of bile and support liver function, which can aid in digestion.

• Brain health: Curcumin has shown potential in promoting brain health by crossing the blood-brain barrier and exhibiting neuroprotective effects. It may have a role in reducing the risk of neurodegenerative diseases like Alzheimer's.

• Heart health: Several studies indicate that curcumin may have a positive impact on heart health by improving endothelial function, reducing oxidative stress, and lowering inflammation markers.

• Potential anticancer effects: Some research suggests that curcumin may have anticancer properties by inhibiting the growth and spread of cancer cells. However, more studies are needed to fully understand its effects in cancer prevention and treatment.

Note that while turmeric and curcumin show promise in various health aspects, many of the studies have been conducted in vitro or on animals. Further research is required to establish their efficacy in humans and determine optimal dosages.

Important

• Consume the whole plant. It is recommended to take turmeric in its whole form rather than curcumin extract, as turmeric contains numerous phytonutrients that work together.

• Combine with black or white pepper. Black pepper, especially piperine, can improve curcumin absorption by up to 2000%.

• Consume turmeric with fat. Turmeric and its active compounds are fat soluble, so consuming them with a fat source may improve absorption. Add a small amount of fat such as ghee, butter, MCT oil, coconut oil, or olive oil when consuming turmeric.

• Freeze-dried supplements. If you opt for turmeric or curcumin supplements, choose the freeze-dried ones, as they preserve the active enzymes without excessive processing or heating.

• Do not boil turmeric for a long time. Turmeric is sensitive to heat, so there is no need to boil it for a long time. Short cooking times (under 15 minutes) do not destroy the turmeric and increase the bioavailability of curcumin.

Adverse reactions to the consumption of turmeric

• Stomach upset. A small percentage of people experience stomach upset, gastroesophageal reflux disease, nausea, dizziness, or diarrhea from curcumin supplements, especially if they are taken regularly in too high doses.

• Blood thinning effect. Large doses of turmeric might have a blood-thinning effect; if given in addition to anticoagulants, this could increase the risk of bleeding.

• Increased bile production. People with liver or bile duct problems should not take turmeric supplements because they can increase bile production.

When taken orally or applied to the skin, turmeric—and the curcumin it contains—doesn't seem to cause problems when limited to less than 8 grams per day.

Remember to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet or incorporating turmeric as a supplement.

Sources
National Center for Complementary and Integrative Health (NCCIH): www.nccih.nih.gov
Mayo Clinic: www.mayoclinic.org
World Health Organization (WHO): www.who.int
PubMed: www.pubmed.ncbi.nlm.nih.gov (a database of scientific research articles)

YOU MAY ALSO LIKE

Sulforaphane, a powerful phytochemical

Among other things, some plants contain in their cells two physically separated chemicals: myrosinase and glucosinolates. When plant cells are damaged, the two chemicals are released and come in contact, resulting sulforaphane that has a pungent taste, that may repel predators… human included.

Amla, a queen of Ayurveda

Amla, also known as Indian gooseberry, is one of the most antioxidant-rich foods known. It holds a significant place in the Indian traditional system of medicine, Ayurveda, and can be used in dried or fresh form.

Microgreens, a powerhouse of nutrition

Microgreens are tiny, tender, edible sprouts that germinate from the seeds of vegetables and herbs. They are smaller than baby greens and are typically harvested 7 to 14 days after germination. These greens are known for their variety of leaf flavors, colors, and textures, making them popular for garnishing salads, soups, plates, and sandwiches.

Vegetable Oils

All oils are not created equal, and understanding their differences and effects is essential for making informed dietary choices.

Nuts

Studies conducted to investigate the effects of nut consumption on human health found that eating about 50-100 grams of nuts at least five times a week as part of a heart-healthy diet with a moderate total fat content can significantly decrease total cholesterol and low-density cholesterol in both normal and hyperlipidemic individuals.

Grapes, with or without seeds?

Grapes are one of the most popular and widely cultivated and consumed fruits in the world. They are eaten as fresh fruit and are also used to produce products like wine, grape juice, and raisins. Many studies have revealed that grapes possess a variety of health benefits, such as antioxidant, anti-inflammatory, gut-microbiota-modulating, anticancer and cardioprotective effects.