For over 4,500 years, turmeric has primarily been used in Asia for both cooking and treating various ailments, from digestive issues and joint pain to external wounds. Today, turmeric is recognized as a potential medicinal herb in the treatment of cancer, heart disease, psoriasis, Alzheimer’s, and more.
Experts have identified at least 20 types of antibiotics, 14 anti-cancer compounds, 12 tumor-fighting substances, and at least 10 powerful antioxidants in turmeric. Consequently, its antioxidant, anti-inflammatory, antibacterial, antiviral properties, and cancer-suppressing capabilities are highly regarded.
The Multifaceted Benefits of Turmeric
She discovered that consuming turmeric prepared in food offers more benefits than taking curcumin.
The Arthritis Foundation reports that turmeric can reduce pain and improve long-term function for those suffering from arthritis.
Curcumin is excellent for cancer treatment, as it targets cancer cells without harming normal cells. It can also enhance the effectiveness of chemotherapy and radiation therapy.
Dr. Saraswati Sukumar, a cancer expert at Johns Hopkins University, has participated in hundreds of studies on the effects of turmeric on cancer. She found that consuming turmeric prepared in food provides more benefits than simply taking curcumin.
Turmeric can lower cortisol levels, a stress hormone that causes tension, while boosting serotonin levels, a neurotransmitter associated with happiness. Furthermore, it acts as a safe antidepressant suitable for long-term use.
Elderly individuals in India regularly incorporate turmeric into their meals and have the lowest rates of Alzheimer’s in the world. Turmerone, a compound in turmeric, stimulates the production of new neurons, promoting the brain’s self-repair processes. As a result, turmerone has positive effects on various neurodegenerative diseases such as Parkinson’s, traumatic brain injuries, and strokes.
Turmeric can reduce cortisol, a stress hormone, while enhancing serotonin levels.
May Help Treat or Prevent Diabetes: A prior review of studies indicated that curcumin in turmeric may aid in treating and preventing diabetes, as well as related disorders such as diabetic nephropathy, which commonly occurs in individuals with type 1 and type 2 diabetes. However, many of these studies were conducted on animals rather than humans.
For instance, a study on obese mice with type 2 diabetes published in the July 2019 issue of Nutrition & Metabolism showed that curcumin supplementation helped lower blood insulin levels after 16 weeks.
The authors of another review suggested that curcumin could be beneficial in treating diabetes by improving insulin resistance and blood sugar control, while also lowering blood lipids (fats in the blood).
May Support Depression Treatment: Similar to Alzheimer’s, depression is linked to lower levels of BDNF (Brain-Derived Neurotrophic Factor). Due to turmeric’s ability to increase BDNF levels, this spice shows promise as an effective antidepressant. In fact, one study found that mice injected with 50, 100, or 200 mg/kg of curcumin over 10 days exhibited a dose-dependent increase in BDNF, with the higher dose of 200 mg/kg showing a more significant antidepressant effect.
Meanwhile, in a human study published in Phytotherapy Research, scientists randomly assigned 60 patients with major depressive disorder to one of three groups: one group received 20 mg of fluoxetine daily, another received 1,000 mg of curcumin, and a third group received a combination of both. After 6 weeks, all three groups showed similar improvements, leading researchers to suggest that curcumin could be a safe and effective treatment for major depressive disorder.
Topical curcumin treatments may be beneficial for skin disorders.
Improves Skin Health: Thanks to its anti-inflammatory, antibacterial, and antioxidant properties, turmeric can be an effective treatment for various skin conditions, including acne, eczema (allergic dermatitis), sun damage, and psoriasis.
A review published in the Open Access Macedonian Journal of Medical Sciences in January 2018 indicated that oral curcumin could be a safe and effective treatment option for psoriasis (a chronic skin condition), although more research is needed before doctors can make recommendations.
According to the authors of another review, topical curcumin treatments could be helpful for skin disorders, especially since previous studies have shown that curcumin is relatively safe even at high doses. However, the bright orange color, poor solubility, and instability at high pH levels make curcumin an unappealing topical treatment.
Protects Against Free Radicals: Antioxidants help shield your body from damage caused by free radicals, highly reactive atoms generated within the body and found in environmental pollutants like cigarette smoke and industrial chemicals. Excessive exposure to free radicals can disrupt fats, proteins, and even DNA in the body, potentially leading to several diseases and common health issues, including cancer, arthritis, heart disease, and Alzheimer’s.
Spices rich in antioxidants, such as turmeric, can play a protective role against free radical damage. Notably, curcumin is capable of neutralizing various free radicals, regulating enzymes that neutralize free radicals, and inhibiting certain enzymes that produce specific free radicals, according to a review published in the October 2017 issue of Food.
Anti-Aging Effects: Currently, there is no evidence showing that turmeric or curcumin directly affects lifespan, but due to their anti-inflammatory properties, protection against free radicals, and potential to slow down neurodegeneration and other age-related diseases, turmeric and curcumin may effectively combat aging.
Studies have also shown that turmeric and curcumin are mostly safe, though there may be some negative side effects such as diarrhea, headaches, and rashes when taken in doses ranging from 500 to 12,000 mg.
Topical curcumin treatments may help protect the eyes against degeneration.
May Prevent Eye Degeneration: Glaucoma, a group of eye diseases, is one of the leading causes of blindness in people over 60.
However, preliminary research published in July 2018 in Scientific Reports suggests that topical curcumin treatments may help protect the eyes from degeneration. Researchers applied a proprietary curcumin eye solution to mice twice daily for three weeks. By the end of the study, untreated mice showed a 23% reduction in retinal cells compared to the treated group.
While these results seem impressive, more research is needed to determine whether curcumin is effective in preventing eye degeneration in humans.
How to Use Turmeric?
The most important active ingredient in turmeric is curcumin, but it is difficult to absorb in its powdered form. However, when combined with black pepper, the piperine in black pepper can increase absorption by up to 20 times. Curcumin is fat-soluble, so cooking turmeric with oil significantly enhances absorption.
People in Okinawa, Japan, have a remarkably high life expectancy, averaging 81.2 years. This may be attributed to their high consumption of turmeric tea. Boiling turmeric in water for 10 minutes can increase the solubility of curcumin by up to 12 times. You only need to add ½ teaspoon of turmeric powder to a cup of boiling water and simmer for 10 minutes, but turmeric tea is quite bitter and may not be easily consumed by everyone.
Side Effects and Who Should Avoid It
Using turmeric as a spice in food preparation is considered safe. Turmeric generally does not have side effects. However, turmeric supplements can have numerous side effects, drug interactions, and warnings associated with their use.
Pregnant women should avoid turmeric products. (Image: Internet).
Experts recommend that the following groups of people should avoid consuming curcumin or turmeric-based dietary supplements:
- Pregnant women or those trying to conceive.
- Individuals with reproductive cancer, endometriosis, or uterine fibroids.
- People suffering from gallstones or gallbladder disease, as turmeric may exacerbate these issues.
- Individuals preparing for surgery within the next two weeks, since turmeric increases the risk of bleeding.
- Those taking anticoagulant medications such as aspirin, clopidogrel, diclofenac, ibuprofen, naproxen, and warfarin. Turmeric may increase the risk of bruising and bleeding.
- If you have gastroesophageal reflux disease (GERD), ulcers, or other stomach issues and are on medication.
- If you are taking medications to reduce stomach acid. Turmeric can interfere with the efficacy of drugs such as Zantac, Tagamet, and Nexium, leading to increased stomach acid production.
- If you are on diabetes medication, as turmeric may heighten the risk of hypoglycemia (low blood sugar).
- If you have iron deficiency, as turmeric can inhibit iron absorption.
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