2023-06-30 17:23:32
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Article informationAuthor, By Jo Williams Role, Registered Nutritionist
an hour ago
More than just an ingredient in curries, this bright orange spice has several health-promoting properties. Registered Nutritionist Jo Lewin reviews its key benefits and explains why turmeric may be good for you.
What is turmeric?
Responsible for the characteristic yellow color of curry, turmeric (curcuma longa) influences the taste, color and nature of the foods with which it is associated. Long renowned for its health benefits, including its anti-inflammatory properties, turmeric is a much-talked-regarding tropical spice. A member of the ginger family, turmeric is the root of a flowering plant.
The health benefits of turmeric can be as follows:
1. It contains curcumin, a protective bioactive compound.
2. It can help the body fight signs of inflammation.
3. It can be used as a treatment for arthritis.
4. It contains turmerone which may be helpful in treating strokes and Alzheimer’s disease.
5. Antioxidant and anti-inflammatory effects may protect once morest heart disease.
6. It can help us fight infections and protect once morest allergies.
7. It can help limit the growth of cancer cells.
8. It can improve our mood and release beneficial brain chemicals, such as serotonin and dopamine.
9. It might play an important role in strengthening memory.
10. It can protect cells from damage, thereby reducing signs of aging.
Nutritional Profile of Turmeric
– 0.3 g fat
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What are the main health benefits of turmeric?
1. Contains protective bioactive compounds
Colorful plant foods are good for your health, thanks to their plant pigments, and turmeric is no exception. Much of the publicity around this spice is due to curcumin, the main active component which makes up regarding 3% of the weight of the root. Although an impressive component, curcumin is just one of hundreds of bioactive compounds found in turmeric.
2. Has Antioxidant Properties
The value of protective compounds like curcumin is that they help the body fight once morest the harmful effects of cell oxidation. Over time, this process can lead to chronic inflammation and, therefore, age-related conditions such as heart disease, type 2 diabetes and cancer.
Incorporating protective antioxidant foods into our diet allows our body to better cope with aging and the inflammation associated with it. It also helps fight inflammation and exercise-induced muscle soreness.
3. May Help Relieve Arthritis
Studies comparing the anti-inflammatory properties of turmeric to those of nonsteroidal anti-inflammatory drugs (NSAIDs) have shown great promise. Animal studies exploring the therapeutic potential of curcumin in the treatment of arthritis are also encouraging.
Nevertheless, we need more well-designed clinical trials to determine the effectiveness of curcumin for patients with arthritis, especially those who rely on NSAIDs to manage their disease.
4. May Help Those With Alzheimer’s Disease or Dementia
Turmerone is another active ingredient in turmeric. Although little is known regarding turmerone, studies suggest that it may be useful in treating conditions such as stroke and Alzheimer’s disease, as it helps trigger cellular repair and can potentially contribute to the recovery of brain functions.
However, these studies are usually only in animal and cellular models, and since the active components of turmeric are often poorly absorbed by humans, more research is needed before the beneficial effects of turmerone can be determined.
5. May Reduce Risk of Cardiovascular Disease
Studies suggest that the antioxidant and anti-inflammatory effects of curcumin may protect once morest some of the stages inherent in the development of heart disease, including helping to balance cholesterol levels.
6. May support the immune system
According to studies, curcumin may act as an immune system modulator, influencing important immune cells including T cells, B cells, and natural killer cells. Additionally, curcumin appears to reduce the regulation of pro-inflammatory cytokines, compounds whose prolonged activity can lead to inflammatory damage.
When consumed in low doses, curcumin can also boost our antibody responses, which helps us fight infections. Animal studies suggest it may even play a role in controlling allergic conditions such as hay fever.
7. May Help Prevent Cancer
Curcumin also appears to cause a number of cellular changes that may help fight cancer. Active at different stages of cancer development, studies suggest that curcumin may help limit the growth of new blood vessels in tumors, reduce the spread of cancer, and contribute to cancer cell death.
8. May Boost Mood
Once once more, it is curcumin that can help the spice improve our mood and alleviate some symptoms of depression. A study looking at its antidepressant effects found curcumin to be as effective as Prozac.
Curcumin is also believed to boost brain chemicals that promote feelings of well-being, including the neurotransmitters serotonin and dopamine.
9. May help memory
Animal studies suggest that curcumin increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF). This hormone promotes the life of nerve cells and plays an important role in memory and learning.
More human studies are needed to fully investigate these benefits, but early results look promising.
10. May Have Anti-Aging Properties
Curcumin may help slow the aging process by activating certain proteins and protecting cells from damage. It can therefore delay the progression of age-related conditions and alleviate the symptoms associated with them.
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Is turmeric safe for everyone?
For most of us, turmeric is a safe option, but in some circumstances caution is warranted.
– If you are pregnant, you should avoid taking medicinal amounts of turmeric. Recent animal studies suggest that curcumin can alter levels of the hormone estrogen. However, consuming this spice in small amounts, such as in a meal or drink, can be beneficial during pregnancy.
– If you suffer from iron deficiency anemia, avoid consuming turmeric in large quantities. Compounds in the spice appear to bind to iron in the gut, rendering it unavailable for absorption and worsening symptoms.
– If you suffer from gallstones, bile duct obstruction or liver disease, be aware that turmeric increases bile secretion. If you consume large amounts in your diet, you may make your symptoms worse.
– If you are taking medication, ask your GP or pharmacist for advice. People taking blood thinners, diabetes medications, or PPIs such as omeprazole for acid reflux should be especially careful with turmeric.
There is still much to learn regarding the effects and interactions of turmeric. So far, most of the evidence has been drawn from animal and test-tube studies, and more research is needed to assess the effects of turmeric on human health.
Overall, is turmeric good for your health?
Turmeric has well earned its “superfood” status. This golden spice is said to protect our cells from inflammation and damage, slow down the aging process, alleviate arthritis symptoms and even reduce the spread of cancer cells.
Additionally, it is thought to help boost mood, memory, and brain function, with some studies suggesting it may be helpful in treating conditions such as stroke and Alzheimer’s disease.
If you are considering changing your diet or taking dietary supplements, please consult your GP or registered dietitian to ensure that you do so without risk to your health.
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