Everything you need to know about turmeric

 

Effects of turmeric

It’s anti-inflammatory

The Arthritis Foundation cites several studies in which turmeric has reduced inflammation.

This anti-inflammatory ability might reduce the aggravation that people with arthritis feel in their joints.

The foundation suggests taking capsules of 400 to 600 milligrams (mg) of turmeric up to three times per day for inflammation relief.

It can relieve pain

Many people, including doctors, cite their own anecdotal experience with turmeric as a pain reliever. The spice is reputed to relieve arthritis pain as well.

Studies seem to support turmeric for pain relief, with oneTrusted Source noting that it seemed to work as well as ibuprofen (Advil) in people with arthritis in their knees. Though dosing recommendations seem to vary, those who participated in the study took 800 mgTrusted Source of turmeric in capsule form each day.

It improves liver function

Turmeric has been getting attention recently because of its antioxidant abilities. The antioxidant effect of turmeric appears to be so powerful that it may stopTrusted Source your liver from being damaged by toxins. This could be good news for people who take strong drugs for diabetes or other health conditions that might hurt their liver with long-term use.

It may help reduce the risk of cancer

Curcumin shows promise as a cancer treatment. StudiesTrusted Source suggest it has protective effects against pancreatic cancer, prostate cancer, and multiple myeloma.

It can aid your digestion

Part of the reason that turmeric is in curry powder is because it adds an element of deliciousness to food. But turmeric can also play an important role in digesting that food. Because of its antioxidant and anti-inflammatory properties, turmeric can contribute to healthy digestion.

It’s used in ayurvedic medicine as a digestive healing agent. Now Western medicine has begun to studyTrusted Source how turmeric can help with gut inflammation and gut permeability, two measures of your digestive efficiency. Turmeric is even being exploredTrusted Source as a treatment for irritable bowel syndrome.

Nutrition of turmeric

According to the United States Department of Agriculture (USDA) National Nutrient Database, one tablespoon (tbsp) of turmeric powder containsTrusted Source:

• 29 calories
• 0.91 grams (g) of protein
• 0.31 g of fat
• 6.31 g of carbohydrates
• 2.1 g of fiber
• 0.3 g of sugar

That same 1-tbsp serving provides:

• 26 percent of daily manganese needs
• 16 percent of daily iron
• 5 percent of daily potassium
• 3 percent of daily vitamin C

Including turmeric in the diet

Turmeric is a highly versatile spice that can be added to meals in a range of ways, including:

• Adding turmeric into spice mixtures such as curry or barbecue rub
• Making a homemade dressing using part oil, part vinegar, and seasonings including turmeric
• Changing up your go-to marinades by adding turmeric.

Alternatively, try these healthy and delicious recipes developed by registered dietitians:

• Mason jar lentil salad
• Cumin-lime turmeric vinaigrette
• Mango turmeric smoothie
• Turmeric milk
• Gold rush soup

Turmeric is also available as a supplement in powder-containing capsules, fluids, extracts, and tinctures. Bromelain, a protein extract derived from pineapples, increases the absorption and effects of turmeric so is often combined with turmeric in these products.

Turmeric supplements and powder are available for purchase online.

Blood-thinning properties

The purifying properties of turmeric may also lead to easier bleeding more easily. The reason for this is unclear. Other suggested benefits, such as lowered cholesterol and lowered blood pressure, might have something to do with the way turmeric functions in your blood.

People who take blood-thinning drugs, such as warfarin (Coumadin), should avoidTrusted Source consuming large doses of turmeric.

Takeaway

It appears that there are health benefits to including turmeric in your diet. The golden spice supports immune health, helps relieve pain, and can aid in digestion, among other things. But because of some of its side effects, turmeric may not be worth taking for some people.

It is important to use caution when deciding whether turmeric is something you need to try. As with any alternative therapy, speak with your doctor before you use turmeric to treat any health condition that you have.

If you want to buy a turmeric or curcumin supplement, then there is an excellent selection online with thousands of great customer reviews.

What are the potential benefits for the skin?

The bright yellow color of turmeric derives from its active component, curcumin.

Studies have suggested that curcumin has protective effects against skin-damaging chemicals and environmental pollutants.

Curcumin protects the skin by combating free radicals and reducing inflammation. There is also evidence to suggest that curcumin may help the following skin conditions:

Skin cancer

Melanoma may benefit from curcumin treatment. Curcumin is thought to clean-up dysfunctional cellular components. It may also inhibit the growth of melanoma cells and tumor progression.

Psoriasis

Psoriasis is a chronic inflammatory skin and joint disease that has been linked to an increased risk of heart disease.

Curcumin is thought to inhibit the immune pathways responsible for psoriasis.

Scleroderma

Scleroderma causes the immune system to attack otherwise healthy connective tissue, resulting in scarring. This scarring usually occurs under the skin and around internal organs and blood vessels.

Curcumin’s positive effects on scar formation are thought to help manage the effects of scleroderma.

Vitiligo

Vitiligo is a condition that causes skin depigmentation, resulting in white patches of skin. In some cases, curcumin may prevent oxidative stress in the epidermal skin cells that are responsible for producing melanin.

Acne

Acne is a common skin condition characterized by blackheads, whiteheads, and pustules. A skin cream containing curcumin can potentially be used to regulate skin sebum production, which may help people who have acne.

How to use turmeric for the skin

Curcumin from turmeric is poorly absorbed when taken orally. It metabolizes quickly and is soon eliminated from the body.

Bromelain, an enzyme found in pineapple, increases the absorption and anti-inflammatory effects of curcumin. For this reason, it is often combined with medicinal turmeric products.

Turmeric preparations can be directly applied to fresh wounds, rashes, bruises, and insect bites. Medicinal turmeric comes in a range of forms, including:

• capsules and tablets
• ointments
• fluid extract
• tincture
• oil

Curcumin is also found in the following products:

• energy drinks
• soaps
• cosmetics

 

 

Diabetes

This type of medication may become more potent when combined with curcumin-based remedies, which may increase the risk of low blood sugar (hypoglycemia).

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