The history and characteristics of Turmeric
Turmeric, a plant in the ginger family, is native to Southeast Asia and is grown commercially in that region, primarily in India. Its rhizome (underground stem) is used as a culinary spice and traditional medicine. Historically, turmeric was used in Ayurveda and other traditional Indian medical systems, as well as Eastern Asian medical systems such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system. Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others. Turmeric is a common spice and a major ingredient in curry powder. Curcumin is a major component of turmeric, and the activities of turmeric are commonly attributed to curcuminoids (curcumin and closely related substances). Curcumin gives turmeric its yellow color. Turmeric dietary supplements are made from the dried rhizome and typically contain a mixture of curcuminoids. Turmeric is also made into a paste for skin conditions.
Here are some top evidence-based health benefits of turmeric and curcumin
Turmeric contains bioactive compounds with medicinal properties. It has powerful anti-inflammatory effects and is a very strong antioxidant. That said, the curcumin content of turmeric is only around 1-6% by weight.
1. Curcumin is a natural anti-inflammatory compound
Curcumin is a bioactive substance that can help fight inflammation, though very high doses are required to produce medicinal results.
Still, it means it has the potential to fight the inflammation that plays a role in many health conditions and diseases.
That’s why anything that can help fight chronic inflammation is potentially important in preventing and helping treat these conditions.
2. Turmeric can increase the antioxidant capacity of the body
Oxidative damage is believed to be one of the mechanisms behind aging and many diseases. It involves free radicals, highly reactive molecules with unpaired electrons. Free radicals tend to react with important organic substances, such as fatty acids, proteins, or DNA. Curcumin is a potent antioxidant that can neutralize free radicals due to its chemical structure. In addition, animal and cellular studies suggest that curcumin may block the action of free radicals and may stimulate the action of other antioxidants. Further clinical studies are needed in humans to confirm these benefits.
3. Curcumin can boost brain-derived neurotrophic factor
Even in adulthood, brain neurons are capable of forming new connections, and in certain areas of the brain, they can multiply and increase in number. One of the main drivers of this process is brain-derived neurotrophic factor (BDNF), which plays a role in memory and learning, and it can be found in areas of the brain responsible for eating, drinking, and body weight. Many common brain disorders have been linked to decreased levels of BDNF protein, including depression and Alzheimer’s disease.
Both animal and human studies have found that curcumin may increase brain levels of BDNF. By doing this, it may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function. It may also help improve memory and attention, which seems logical given its effects on BDNF levels. However, more studies are needed to confirm this.
4. Turmeric may help prevent cancer
Many different forms of cancer appear to be affected by curcumin supplements.
In fact, curcumin has been studied as a beneficial herb in cancer treatment and has been found to affect cancer growth and development.
Studies have shown that it can:
- contribute to the death of cancerous cells
- reduce angiogenesis (growth of new blood vessels in tumors)
- reduce metastasis (spread of cancer)
- There is also evidence that curcumin may prevent cancer from occurring in the first place, especially cancers of the digestive system like colorectal cancer.
How can Turmeric Help? Where and when can it be used?
- Inflammation: Turmeric’s anti-inflammatory properties are well-known, and curcumin, the active compound, can help reduce inflammation throughout the body.
- Arthritis: Turmeric, especially curcumin, has shown promise in reducing pain and improving function in people with osteoarthritis and rheumatoid arthritis.
- Digestive Issues: Turmeric has been used traditionally to aid digestion and may help with conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
- Heart Health: Some studies suggest that turmeric’s anti-inflammatory and antioxidant properties may help improve heart health and reduce the risk of heart disease.
- Brain Health: Turmeric may support brain health and potentially reduce the risk of conditions like Alzheimer’s disease and dementia.
- Depression and Anxiety: Some research indicates that turmeric and curcumin may help improve symptoms of depression and anxiety.
- Metabolic Syndrome: Turmeric may help alleviate metabolic syndrome and other inflammatory conditions.
- Respiratory Conditions: Turmeric may help support respiratory health and reduce symptom flare-ups of common respiratory diseases.
- Skin Conditions: Turmeric has been used traditionally for skin disorders and may help with conditions like eczema and psoriasis.
- Kidney Health
- Muscle Soreness
- Hyperlipidemia (cholesterol in the blood)
- Degenerative eye conditions
How can turmeric benefit digestion?
Curcumin works by interacting with our gut microbiota–a collection of bacteria, fungi, and viruses living in human intestines that help digestion and immune function.These organisms prevent infection, help the immune system mature, regulate metabolism, and produce vitamins B and K.Problems with the microbiome–a condition called dysbiosis–is associated with irritable bowel syndrome (IBS), colorectal cancer, obesity, diabetes, and allergies. An overall healthy, diverse diet, as well as turmeric, can improve the strength and diversity of the microbiome.
Turmeric does this by decreasing pathogenic bacterial strains and increasing beneficial strains in the gut. This finding is supported by a randomized control trial comparing the number of bacterial strains in participants who took turmeric or curcumin for eight weeks to participants who took placebo. Microbe diversity in the placebo group decreased 15%, whereas diversity in the turmeric group increased 7% and, in the curcumin, group increased 69%. This study suggests that turmeric (curcumin) enhances diversity of the human microbiome and improves digestion.
Curcumin may also work by fortifying the intestinal barrier. The intestinal barrier is a semi-permeable lining of the gut that lets nutrients in but keeps harmful microbial toxins out. Problems with this barrier allow bacteria to invade normal colonic tissue, leading to inflammation and digestive health issues (e.g., celiac disease, IBS, colon cancer). Which is why maintaining a diet that strengthens this barrier is so important. Turmeric is one way this can be done.
Incorporating turmeric into your diet
You can incorporate turmeric into your diet by using the spice as a flavoring for many foods and beverages. Turmeric is widely used in Indian cuisine, particularly in curries. It’s what gives curries their intense yellow color. Incorporating turmeric into a meal with fats such as oils can increase the absorption of curcumin by the gastrointestinal tract.
You can also add curcumin as a flavoring to a variety of foods and beverages. For example:
- coffee or tea
- golden milk (combine 1 to 2 teaspoons of turmeric with 1 cup of warm milk, black pepper, cinnamon, and honey or maple syrup over low heat for about 10 minutes.)
- soups and broths
- roasted vegetables
- rice dishes
- lentil or bean stews.
Turmeric supplements
Another option is turmeric supplements. While turmeric spice typically contains between 2% to 9% curcumin, supplements may contain up to 95% curcumin.
Most studies on this herb use turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram (g) per day, which means it would be hard to reach these levels just by using turmeric as a spice. That’s why some people choose to use supplements.
In addition, curcumin is poorly absorbed into your bloodstream. In order to experience the full effects of curcumin, its bioavailability (the rate at which your body absorbs a substance) needs to improve.
It helps to consume it with black pepper, which contains piperine. Piperine is a natural substance that enhances the absorption of curcumin by 2,000%.
In fact, the best curcumin supplements contain piperine, and this makes them substantially more effective.
Curcumin is also fat soluble, which means it breaks down and dissolves in fat or oil. That’s why it may be a good idea to take curcumin supplements with a meal that’s high in fat.
The Arthritis Foundation recommends one 500 mg capsule of curcumin extract taken twice daily to help control symptoms of osteoarthritis and rheumatoid arthritis.
References:
1- https://www.nccih.nih.gov/health/turmeric
2-https://www.health.harvard.edu/staying-healthy/turmeric-benefits-a-look-at-the-evidence
3-https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#brain-health
4-https://cdhf.ca/en/benefits-of-turmeric/
5-https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits
