Turmeric Health Benefits
10 min read
Turmeric has been one of the most potent spices throughout its 4000 years of use in Asian countries, not only because of its vibrant color and unique flavor but numerous health benefits. Asian Countries like China and India have used this magical spice for years to fix various health conditions and treatments.
This golden color spice, scientifically known as Curcuma Longa, gained increasing attention when researchers proved its health benefits scientifically.
What are the health benefits of this natural substance, and how can it be used to treat various health conditions, such as skin health, bone, arthritis, and multiple others?
In this guide, we will delve into the diverse wonders of turmeric and uncover the Asian secrets and modern discoveries surrounding this magical spice.
If you are interested in learning the health wonders of this magic spice, keep reading this guide, and above all, add this ingredient to your regular diet.
What’s the difference between Turmeric and Curcumin?
Turmeric and Curcumin share a close relationship and are frequently used interchangeably; however, they are not identical. Turmeric is a bright yellow spice taken from the root of the Curcuma longa plant. Turmeric is widely used in Culinary, especially in Asian Cuisine.
On the other hand, Curcumin is a bioactive compound found in turmeric, responsible for turmeric’s bright yellow color and health benefits.
It’s not just the Curcumin found in turmeric; there are many other substances. But Curcumin is the primary substance that possesses antioxidants and anti-inflammatory properties. That led researchers to study curcumin in-details and reveal its health benefits.
Remember that the amount of Curcumin in the turmeric is relatively low, around 2-5%. To benefit from Curcumin, one would need to consume lots of turmeric, which might not be possible.
Curcumin supplements with higher concentrations are designed to address this issue, providing consumers with the benefits of Curcumin without consuming lots of turmeric.
The Health Benefits of Turmeric
Let’s delve into turmeric’s health benefits, unlock the treasure of turmeric, and discover how it can revitalize our well-being in a way you never thought possible.
Turmeric for Weight Loss
In recent times modern studies in Ayurvedic helped us know that there is a solid connection between turmeric and weight loss. Turmeric has various psychological effects that potentially aid in weight loss. Don’t take it as a magical solution to shed weight in days or weeks. Incorporate this natural substance in your daily balanced diet and active lifestyle to reap the benefits of this spice for weight management.
Recent studies show that turmeric has some helpful benefits in losing weight.
Metabolism Boost: Turmeric boosts metabolism; in other words, it burns calories and turns them into energy before it gets stored in your body. The active compound Curcumin found in turmeric enhances the production of a certain protein that increases metabolism. More than that, taking turmeric regularly in your balanced diet also helps burn the stored fats in your body.
A faster metabolism means faster burning of calories into energy, making it easier to manage your weight. Keep in mind; it’s not just the turmeric that helps you lose weight; it just aids you to follow an active lifestyle to reap the fullest benefits of turmeric in losing weight.
Fat burning: As I mentioned, organic turmeric supplements boost fat burning and reduces the formation of new fat cells. As per the studies, consumers who take organic turmeric tablets regularly in their balanced diet with the same level of exercise and routines and those who take turmeric accumulate fewer fats than those who don’t. It’s because turmeric inhibits the differentiation of fat cells and reduces their accumulation.
Appetite Management: Would you like to eat more if you feel satiated? This is how turmeric helps you manage your appetite; it makes you feel fuller, which leads to appetite management and less eating. Some studies have shown that turmeric influences hormones in hunger and satiety, helping you feel fuller and reducing your snacking between meals.
Anti-Inflammatory: Curcumin’s Anti-Inflammatory properties are well established. With chronic inflammation, your body contributes to weight gain and obesity. Curcumin’s anti-inflammatory properties reduce inflammation and promote a healthier body environment.
Digestion: Curcumin’s properties for fixing an upset stomach are the widely used method. It aids digestion by stimulating bile production, essential for breaking down the fats in the digestive system. Improved digestion means absorbing the nutrients in the body.
Turmeric for Inflammation
Turmeric has been known for its anti-inflammatory properties. It’s not like inflammation is bad for the body; it’s the system’s natural response to injury or infection. Inflammation is necessary for healing the wound or infection. But chronic inflammation can lead to various issues.
Turmeric’s active compound Curcumin possesses potent anti-inflammatory properties that alleviate inflammation and support overall health.
When our body is wounded, hurt, or gets infected. The body’s instant reaction is to stop the blood loss; chemicals released in the body lead to inflammation to protect and repair the area. But, if this response is excessive, the response comes even when there is no hurt or infections; that’s chronic infection, which leads to people with arthritis, heart issues, certain cancers, and various others.
Chronic inflammation: The Curcumin in the turmeric blocks the production of the molecules that trigger the response or slows down its production. It acts as a superhero and reduces enzymes leading to inflammation and chemical production. This helps calm down the affected area and prevent it from getting out of control.
Cardiovascular diseases: The turmeric compound Curcumin is also helpful for cardiovascular health. The anti-inflammatory properties of this substance contribute to overall health, mitigating the risk of heart inflammation and related issues.
Inflammatory bowel disease: Suppose you are suffering from inflammatory bowel disease. In that case, the Organic curcumin in turmeric has a soothing effect on gut health and reduces inflammation improving digestive system health and easing symptoms.
Backs the immune system’s functions: By reducing chronic inflammation, turmeric backs the immune system’s health and response. It improves energy level, promotes a sense of well-being, and prevents your body from different diseases.
So, incorporating turmeric into your daily diet can improve the inflammation and risk of getting various diseases. You can use it as a spice in cooking, prepare turmeric tea or golden milk, or take turmeric supplements.
Organic turmeric pills are getting much fame; if you don’t have time to consume turmeric in your regular diet, take the supplements. But remember that turmeric absorption in our body is poor; take it with black pepper, which contains a pipeline that can significantly improve the absorption.
Turmeric For Arthritis
Turmeric benefits for arthritis, a common joint inflammation and pain disease, have been proven. The active compound found in Turmeric, Curcumin, possesses anti-inflammatory and antioxidant properties, making it a substance to treat arthritis and joint pain.
Arthritis is the body’s immune system response to a joint mistakenly attacking its tissue. Inflammation happens when there is bleeding, hurting, or infection. The inflammation covers the wound, stops the blood, and protects the area from further wounds and infections. The Curcumin found in turmeric blocks the production of the molecule that triggers the inflammatory response.
Protects Cartilage: One of the most common types of arthritis is osteoarthritis. This is a breakdown of cartilage in the joints. Curcumin protects the cartilage cells from breakdown, and degradation, slowing down the progression of breakdown.
Rheumatoid arthritis: Rheumatoid is an autoimmune condition where the body’s immune system targets the synovium, the protective lining surrounding the joints. Curcumin’s anti-inflammatory properties can help reduce the inflammation in the synovium, providing relief from pain and swelling associated with rheumatoid arthritis.
Neutralize Free Radicals: Free radicals, too, can damage joint health. Curcumin’s anti-inflammatory response neutralizes these free radicals and reduces joint damage or inflammation. It also reduces oxidative stress and contributes to overall arthritis symptoms management.
Support Joint structure: Other than that, turmeric is also helpful for overall joint structure support. It produces a molecule that supports the joint structure and function, such as collagen, and blocks the activity or production of the enzymes that break down joint tissue.
Turmeric for Skin Health
Turmeric active compound Curcumin is widely used in beauty care products. It is one of the natural remedies you can incorporate into your daily skincare regimen. Curcumin’s anti-inflammatory, antioxidant, and antimicrobial properties contribute to overall skincare and skin health.
In old Indian traditions, Indian brides used to rub turmeric paste on their skin to get radiant and glowing skin. In recent studies, turmeric paste is also associated with blocking pimples and acne, along with radiant and glowing skin results.
These are some areas wherein turmeric helps in skin care health.
Acne Management: Acne is one of the worst things your skin can ever be exposed to. Those who face acne more than usual know how hard it is to hide them behind the veil of makeup. If you, too, suffer from acne, start consuming turmeric not only on your skin but orally. Turmeric active compound Curcumin possesses antimicrobial properties. In other words, it fights acne-causing bacteria and reduces the occurrence of breakouts. Its anti-inflammatory resources also aid in calming redness, sunburn, and other skin damage.
Glowing, radiant skin: Curcumin’s pigmentation and blood circulation results, too, are helpful in overall skin care health. Those suffering from pigmentation and using anti-pigmentation medicine can boost the efficiency of the medicine by taking turmeric. Plus, you can apply turmeric paste on your face directly, leading to a more youthful complexion and naturally glowing skin.
Reduced dark circles: Under the eyes, dark circles are a big issue these days. Watching entertainment videos, binge-watching streaming platforms, sleep deprivation, anxiety, and various other factors can lead to having dark circles or under-eye bags. Curcumin’s anti-inflammatory properties can help diminish dark circles and improve blood circulation.
Remember that taking curcumin powder or turmeric won’t lead you to remove dark circles. Besides having them in your regular balanced diet, you must also improve your overall lifestyle.
Anti-ageing effects: Anti-aging and wrinkle removal medicines for early aging haunt even the 20s and 30s bracket youngsters. If you, too, are facing the issue, turmeric can help. It is a strong antioxidant that neutralizes free radicals that lead to premature aging. It’s not like taking turmeric would turn the table and bring magic to your face. It’s just helpful. You must consider other factors, primarily your lifestyle and regular diet.
Natural exfoliation: Clogged pores are the biggest reason for having acne. If you don’t take care of exfoliation, turmeric can do that without you doing it physically. Turmeric removes dead cells and promotes natural exploitation, providing an even skin texture.
Oil control: Oily skin is prone to lots of acne and other issues. It’s because the skin’s sebum production produces lots of oil that shows on the face. With clogged pores, the same oil can be turned into acne. Turmeric helps control sebum production and balance the oil production on your face.
Incorporate turmeric into your daily skincare regimen. You can add this in-your-face mask with yogurt and honey. Apply the mask on your face, leave it for a few minutes, and rinse with water. You can consume turmeric through your food or take milk mixed with turmeric or turmeric tea.
Turmeric Benefits for Hair Health
Turmeric is very beneficial in improving overall health. Its health benefits for hair growth and getting rid of hair problems are established after research. Its active compound, Curcumin, and other components contribute to overall positive effects on hair health. These are some of the most prominent health benefits of incorporating turmeric into a regular diet.
Encourages Hair growth: Curcumin improves blood circulation to the scalp. That leads to improved blood circulation to the hair follicles, and hair follicles receive nourishment. The hair fall problem stops, and improved blood circulation encourages hair growth.
For hair loss or other hair problems, incorporate Curcumin supplements or turmeric in your diet, and see how your health improves.
Treat Itchy Scalp: If you suffer from dandruff, incorporating Curcumin into your daily diet can fix the itch and dandruff issue. Curcumin possesses antibacterial and antimicrobial properties that reduce dandruff and other such issues. You can use a turmeric-infused hair mask to soothe the irritation and prevent scalp fungal infections.
Thin hair, broken hair issue treatment: Turmeric contains vitamins and minerals such as Vitamin C, magnesium, and many other natural components. All these components aid in overall hair growth and hair strengthening. For those suffering from thin hair and broken hair issues, start using turmeric-based products and witness the magic.
Natural Hair cleanser: Turmeric acts as a natural hair cleanser. It removes excessive oil, dirt, pollution build-up, dead cells, and other things. With that, you enjoy a cleaner, safer scalp that leads to natural hair growth.
To use it, you can make a hair mask. Mix turmeric powder with coconut oil, yogurt, and other ingredients. Apply it on your scalp, leave it for 30 minutes, and then rinse it. Be cautious; turmeric powder can stain light-colored hair, so take a patch test before applying it.
Mood Support
Turmeric is also beneficial in supporting your mood. Those who suffer from mood swings, anxiety, and depression can incorporate turmeric into their daily diet to boost their overall results.
It’s actually Curcumin which is an active compound found in turmeric, which increases the production of certain neurotransmitters like dopamine and serotonin. These two hormones are vital in overall mood and are known as the feel food chemicals.
Moreover, Curcumin is also removing unnecessary oxidative stress on your body that can lead to inflammation in the brain. Excessive oxidative stress and inflammation linked to mood disorders.
Remember that turmeric incorporation in your daily diet can compete with medicines for mental health support. If you are experiencing severe depression, seeking mental health support is advisable.
May protect against cancer
Early researches on Curcumin, the active compound found in turmeric, proves anti-cancer properties in that. It protects humans against specific cancers such as breast, prostate, colon, and others.
In 2021, the research reviewed that curcumin supplements boost the effectiveness of cancer treatments.
Still, there are no significant improvements in using Curcumin powder for cancer treatment. So, you can’t use it for cancer treatment.
How Much Turmeric Should I take?
Ideally, you should take turmeric daily to reap all the benefits of the active compounds found in turmeric. But how much turmeric should you take? There is no answer to that. If it’s about supplements you take, on average, turmeric supplements come with 500 milligrams of turmeric.
If you don’t want to take turmeric supplements, use them in your diet through turmeric tea or golden milk. Mix a little turmeric powder in your tea, and drink it. Or mix it in your milk, and consume the milk. You can use it in cooking, with black peppers and other ingredients.
How to use Turmeric for Health Benefits
We have seen how turmeric is beneficial for overall health benefits. You can incorporate turmeric following different methods. These are some, take your pick and incorporate it into your daily balanced diet.
Turmeric Spice: You can add Turmeric spice to your food. Mix it in your soup, curries, stews, rice dishes, and others. But the human body doesn’t digest turmeric easily without black pepper, so include a pinch of black pepper, too, when taking it in your spice.
Tea or Milk: You can consume turmeric through tea or milk. Make turmeric tea or golden milk by mixing turmeric in a warm glass of milk. You can pair a pinch of black pepper and a sweetener like honey or maple syrup for better taste and absorption.
Smoothies: Blend turmeric with your favorite vegetable or fruits and make smoothies. Smoothies are the best way to nourish your body with veggies, fruits, and other vitamins.
Turmeric Supplements: Supplements are in trend these days because of their availability and easier-to-use nature. You can take them around, use them anywhere, and reap the benefits turmeric powders offer without taking any turmeric.
Don’t start with big; starting with big might upset your digestive system. So, it is better to start with a low, and a little goes a long way with turmeric, so start with a smaller amount and gradually increase.
Your body might not absorb turmeric starting if you take it through tea or golden milk. So, adding a pinch of black pepper or consuming it with healthy fats like coconut or olive oil is better. You can consult your doctor before taking turmeric if you have any health conditions. Turmeric or Curcumin is safe to use and has no side effects or negative impact on our overall health.
Possible Side Effects
As I mentioned, turmeric is generally safe, but it can have side effects if you have any conditions or are allergic to turmeric powder or curcumin powder. These side effects may occur when you start taking turmeric.
Digestive Issues: If you start with big, you may upset your stomach with turmeric. Better would be to start with a low amount and pair it with a pinch of black pepper.
Blood Thinning: If you are taking blood-thinning medicines, turmeric supplements, may interface with blood-thinning medicines.
Allergic reactions: Maybe your body is allergic to turmeric, and allergies get triggered with consuming turmeric.
Interactions with other drugs: In rare cases, turmeric can interact with other medicines such as blood pressure, diabetes, and cardiovascular diseases.
Conclusion
Turmeric is one of the most powerful and versatile spices with many health benefits. Its anti-inflammatory, antioxidant properties for skin health, hair, mood, and various other health conditions have proven its worth as a natural remedy.
Suppose you want to reap the above-mentioned benefits and incorporate turmeric into your daily life. In that case, it can be through culinary, teas, supplements, or golden milk, and harness its potential to support overall well-being.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
https://www.webmd.com/diet/ss/slideshow-turmeric
https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits