What are the benefits of turmeric and what properties does it have

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Turmeric is a rich, golden-orange spice known for adding color, flavor and nutrients to food.

What is the benefit of turmeric and how do the compounds in its composition affect the body?

Turmeric has been used in India for thousands of years as a spice and medicinal plant. Research shows that it contains substances with medicinal properties.

Useful properties of turmeric

The compounds in turmeric are called curcuminoids, and the most important of them is curcumin.

At the same time, curcumin is poorly absorbed into the blood. In order for its effect to be better, its bioavailability (the speed with which the body absorbs the substance) should be improved.

“One of the problems with turmeric is that curcumin and other active ingredients are not bioavailable, meaning they are difficult for the body to absorb. Also, the digestive process breaks down these beneficial compounds and quickly removes them from the body.” – says Mary-Yves Brown, a clinical nutritionist at the Johns Hopkins Medical Institute.

In order to improve the absorption of turmeric, it is useful to use it together with black pepper, which contains piperine, a natural substance that increases the absorption of curcumin by 2,000%.

Thanks to curcumin, the spice has not only taste, but also healing properties.

In order to improve the digestibility of turmeric, it is useful to use it together with black pepper. Photo: Thamkc/Depositphotos

• Turmeric has a powerful anti-inflammatory effect and is a strong antioxidant.

Curcumin is helpful in oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia.

It can be used for inflammation and muscle pain caused by exercise, thus improving recovery and performance.

Most of these benefits can be attributed to its antioxidant and anti-inflammatory effects. Curcumin is a powerful antioxidant capable of neutralizing free radicals due to its chemical structure.

This biologically active substance helps fight inflammation, although it should be understood that very high doses are needed to achieve a therapeutic effect, which at the same time can be harmful to the body.

You should not treat acute processes with turmeric on your own. In case of illness, you should seek help from a doctor and consult whether it is possible to add this product to the diet.

In addition, turmeric can improve the health of people who do not have diagnosed diseases.

• Turmeric can improve brain function

Even in adulthood, brain neurons are able to form new connections. One of the main drivers of this process is the neurotrophic factor of the brain, which plays an important role in memory and learning.

Certain brain diseases are associated with decreased levels of this protein, including Alzheimer’s disease.

Studies have shown that curcumin can increase levels of neurotrophic factor in the brain. Thus, it can be effective in preventing the development of brain diseases and age-related decline in brain functions.

Curcumin may also help improve memory and attention, but scientists say more research is needed to confirm this.

• Turmeric can be effective for depression

Curcumin’s positive effects on the brain include increasing levels of the neurotransmitters serotonin and dopamine and reducing inflammation.

Depression is associated with decreased levels of neurotrophic factor and is associated with an area of ​​the brain that plays an important role in learning and memory. Curcumin can help increase levels of this protein, which could potentially stop changes in the brain from developing.

Scientists say that curcumin can help reduce anxiety, although more research is needed to confirm this.

• Turmeric can reduce the risk of developing cardiovascular diseases

Research suggests that curcumin may help prevent cardiovascular disease.

In particular, it helps improve the function of the endothelium (the inner lining of blood vessels). When the endothelium is disturbed, there is a high probability of developing heart diseases: the regulation of blood pressure and blood coagulation is disturbed.

In addition, curcumin helps reduce inflammation, which plays an important role in the development of heart disease.

• Turmeric improves the well-being of patients with arthritis

In one study, curcumin was more effective than a placebo in relieving pain in people with osteoarthritis. The effects of curcumin have been found to be similar to those of non-steroidal anti-inflammatory drugs (NSAIDs).

Scientists found that curcumin in rheumatoid arthritis helped reduce the inflammation associated with the disease.

However, more research is needed to understand whether turmeric can really be effective in treating arthritis pain.

Curcumin is helpful in oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. Photo: nungning20/Depositphotos

Read also: 18 super products for a long life

What dose of turmeric is safe?

Studies typically use doses of 500-2,000 mg of turmeric per day.

High doses of turmeric and curcumin are not recommended for long-term use because there is insufficient evidence to support their safety.

The World Health Organization (WHO) has defined the dose up to 3 mg per kilogram of weight body as an acceptable daily rate of curcuminoids.

Two teaspoons of fresh turmeric contains about 400 mg of curcumin, but this amount can vary depending on the quality of the spice.

Keep in mind that all herbal supplements should be used with caution. Always tell your doctor about any supplements you take, including turmeric and curcumin.

Who should not use turmeric

Although turmeric is believed to be safe for most people, there are times when it should be avoided.

Conditions in which should not be used Turmeric:

• pregnancy and breastfeeding;
• gallbladder disease;
• kidney stones;
• blood coagulation disorders;
• diabetes;
• iron deficiency

In addition, turmeric supplements may interact with certain medications, such as antidiabetic drugs, blood thinners, or statins.

Two teaspoons of fresh turmeric contains about 400 mg of curcumin, but this amount can vary depending on the quality of the spice. Photo: monticello/Depositphotos

How to use turmeric correctly: Why it’s better to avoid supplements

“It is better to get curcumin and most other nutrients through food than to take turmeric in tablets, tinctures, capsules or chewing gum,” – explains Mary-Yves Brown, a clinical nutritionist at the Johns Hopkins Medical Institute.

For example, turmeric supplements may increase the risk of kidney stones.

Curcumin and turmeric can have side effects when taken in large amounts in the doses found in tablets, capsules, or chewing gum. They can cause nausea, diarrhea, or stomach ulcers, especially in high doses or after long-term use.

“Turmeric supplements are not a good idea. As great as turmeric’s nutritional properties are, more curcumin doesn’t necessarily mean better, and too much curcumin can be risky.” – adds the nutritionist.

However, curcumin supplements contain a much higher concentration of the compound than curcumin-flavored foods or turmeric tea.

Read also: Cold or warm water in the morning: should you add lemon, honey or turmeric?

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