Turmeric Curcumin Health Benefits & Side Effects
How This Helps
There are lots of creative ways to integrate turmeric into your everyday diet. Be cautious when using turmeric because its deep color can easily stain. To avert a lasting stain, quickly wash any area with which it has made contact with water and soap. To avoid staining your hands, you could consider wearing kitchen gloves while handling turmeric. If you can locate turmeric rhizomes at the supermarket, you can create your own turmeric powder by boiling the roots, drying and then grinding it into a powder.
In honey: Mix one part powdered turmeric to three components of honey. If you feel you are going to catch a cold, eat a teaspoon of this mixture every 2 hours to boost immunity and reduce inflammation.
In soup: Add a tablespoon of powdered turmeric to your own soup together with a great deal of fresh oregano to kill any diseases or viruses that might be hanging on inside your body.
In eggs: Sprinkle garlic to your scrambled eggs. The flavor is light, and the eggs are yellow, so it is going to go undetected if you're trying to get children to eat it.
In milk: Bring to a boil 2 cups of milk or unsweetened almond milk with one teaspoon powdered turmeric and 1 tsp powdered ginger. Add one tablespoon of raw honey. If you are drinking it before bed, then add 1/2 teaspoon each of nutmeg, cinnamon, and cardamom into the mix to encourage a good night's sleep.
Science and Research
What is turmeric?
Turmeric is a flowering plant and belongs to the ginger family, Zingiberaceae. It grows in Asia and Central America and sometimes referred to as Indian saffron or the gold spice (or Haldi in Hindi).
The turmeric on supermarket shelves is made from the ground roots. The bright yellow color of ground turmeric is unmistakable as a curry powder is common in Indian cuisine. You can buy turmeric not only in its traditional powder form but also in capsules, teas, and extracts.
Curcumin is the active ingredient in turmeric with its powerful biological properties. Ayurvedic medicine recommends turmeric for many different health conditions. These include chronic pain and inflammation. Western medicine has only recently started to study turmeric as a pain reliever and a therapeutic agent.
Let us investigate the nutrient content of turmeric, how it may benefit health, in addition to a number of its side effects.
Turmeric nutririon facts
Turmeric curcumin health benefits
Turmeric is a flavorsome spice that's nutritious to consume in curries around the world. It has also been recognized in Ayurvedic and Chinese medicine to treat inflammatory conditions, skin diseases, wounds, digestive disorders, and liver ailments.
1. Anti-inflammatory properties
The Arthritis Foundation cites several studies where turmeric has decreased inflammation. It suggests taking turmeric in capsule form of 400 to 600 mg, three times a day, may help in inflammation relief. This anti-inflammatory ability might lessen the pain in the joints that individuals with arthritis feel.
2. Possibly reducing the risk of cancer
Curcumin shows promise for cancer care therapy. Studies suggest it's protective effects against pancreatic cancer, prostate cancer, and multiple myeloma.
3. Pain relief
Turmeric has traditionally been used as a pain reliever. The spice is known to relieve arthritis pain too. Studies appear to confirm the benefit of turmeric for pain relief, with one research noting that it seemed to be as effective as ibuprofen in people with arthritis in their knees. Though dosing recommendations vary, individuals who engaged in the study took 800 mg of turmeric in capsule form every day.
4. Enhancing liver function
Turmeric has been gaining attention lately due to its antioxidant abilities. The antioxidant effect of turmeric is apparently so powerful that it might prevent your liver from being damaged by toxins. Those who take potent drugs for diabetes or other health conditions that may harm their liver with long-term usage may find this as welcome news.
5. Digestive benefits
Turmeric adds a distinct flavor to any food, which explains its presence in curry powder. However, turmeric may also play an essential role in digesting that food. The spice can bring about healthy digestion as a consequence of its anti-inflammatory and antioxidant properties.
Turmeric is an integral part of Ayurvedic medicine as a digestive healing agent. Western medicine has started to research how turmeric can help with gut inflammation and gut permeability, two steps of digestive efficiency.
The spice is being researched as a treatment for irritable bowel syndrome (IBS).
See: Ayurveda for IBS
6. Including turmeric in the diet
Turmeric is an extremely versatile spice that can be added to foods in a range of ways, such as:
Adding turmeric to spice mixtures like sausage or curry rub
creating a homemade dressing using part oil, part vinegar, and seasonings including turmeric
Changing your go-to marinades with the addition of turmeric. Turmeric is also available as a nutritional supplement in powder-containing capsules, capsules, extracts, and tinctures. Bromelain, a protein extract derived from pineapples increases the absorption and effects of turmeric, so it is often blended with turmeric in these products.
Turmeric powder, tea, extracts, and supplements are available for purchase at many health stores and online. You should check with a physician before taking any nutritional supplements to ensure they are safe for you to use.
Turmeric side effects
Side effects of turmeric
While turmeric does provide potential health benefits, it creates some risks that are worth considering before swallowing massive amounts. While the positive facets of turmeric may outweigh the side effects, it's essential to be aware that a pure healer like turmeric might cause specific health problems within the body. Below are a few side effects of turmeric worth understanding.
1. Upsetting the gut
Turmeric is known to heal your body and cause inflammation in your gut that may lead to abdominal pain and cramps. The very same agents in turmeric which support digestive health can irritate when taken in large quantities. Some participants in research looking at using turmeric for cancer therapy had to drop out because their digestion was negatively influenced.
2. Can cause nausea and diarrhea
Turmeric is known to stimulate the stomach to produce more gastric acid. When this helps some people's digestion, it can negatively impact others. Curcumin has a propensity to disturb the gastrointestinal tract, which causes diarrhea and nausea with excessive consumption.
3. Risk of kidney stones
Turmeric includes oxalates, which may increase the chance of developing kidney stones. The oxalates can bind the calcium to form insoluble calcium oxalate that's a vital source of kidney stones.
4. May cause an allergic reaction
You might be allergic to particular compounds present in turmeric which may lead to outbreaks, rashes, migraines as well as shortness of breath. Allergic reactions may occur from both ingestion and skin contact.
5. Iron deficiency
Excessive turmeric consumption may inhibit the absorption of iron. Therefore, people with iron deficiency should be cautious not to include a lot of turmeric in their everyday meals, as it might reduce the body's ability to absorb iron.
6. Blood-thinning properties
The purifying properties of turmeric may also lead to simpler bleeding more easily. The cause of this is unclear. Other proposed benefits, such as reduced cholesterol and reduced blood pressure may have something to do with how turmeric works in your blood. Individuals who take blood-thinning drugs, such as warfarin (Coumadin), should avoid consuming large doses of turmeric.
7. Stimulating contractions
Some studies imply turmeric can alleviate symptoms of PMS. Pregnant women should avoid taking turmeric supplements due to its blood-thinning consequences. Adding small amounts of turmeric to food for a spice should not cause health issues.
See: Ayurvedic Diet
It seems that there are health advantages to including turmeric on your daily diet. The gold spice supports immune health, helps alleviate pain, and will aid in digestion, among other things. But due to some of its side effects, turmeric might not be worth carrying for a few people. It's important to use caution when determining whether turmeric is something that you will need to try. As with any other therapy, talk with your health care provider before you use turmeric to deal with any health condition that you have.
1. Basic report: 02043, Spices, turmeric, ground. (2018, April) ndb.nal.usda.gov/ndb/foods/show/02043?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=turmeric&ds=&qt=&qp=&qa=&qn=&q=&ing=
2. Goldrush soup & chickpea croutons. (2014, January 10) mynewroots.org/site/2014/01/gold-rush-soup-chickpea-croutons/
3. Asai A, Nakagawa K, Miyazawa T. Antioxidative effects of turmeric, rosemary and capsicum extracts on membrane phospholipid peroxidation and liver lipid metabolism in mice. Biosci Biotechnol Biochem 1999 Dec;63(12):2118-22. 1999. PMID:7550.
4. Balasubramanian K. Molecular Orbital Basis for Yellow Curry Spice Curcumin's Prevention of Alzheimer's Disease. J. Agric. Food Chem., 54 (10), 3512 -3520, 2006. 10.1021/jf0603533 S0021-8561(06)00353-0, Web Release Date: April 20, 2006. 2006.
5. Cruz-Correa M, Shoskes DA, Sanchez P, Zhao R, Hylind LM, Wexner SD, Giardiello FM. Combination treatment with curcumin and quercetin of adenomas in familial adenomatous polyposis. i>Clin Gastroenterol Hepatol. 2006 Aug;4(8):1035-8. Epub 2006 Jun 6. 2006. PMID:16757216.
6. Koff, A. (2015, December 8). Cumin-lime turmeric vinaigrette
7. Kuptniratsaikul, V., Thanakhumtorn, S., Chinswangwatanakul, P., Wattanamongkonsil, L., Thamlikitkul, V. (2009, August). Efficacy and safety of Curcuma domestic extracts in patients with knee osteoarthritis. Journal of Alternative and Complementary Medicine, 15(8), 891-897
8. Deshpande UR, Gadre SG, Raste AS, et al. Protective effect of turmeric (Curcuma longa L.) extract on carbon tetrachloride-induced liver damage in rats. Indian J Exp Biol 1998 Jun;36(6):573-7. 1998. PMID:7740.
9. Gupta, S. C., Patchva, S., Koh, W., & Aggarwhal, B. B. (2013, March 1). Discovery of curcumin, a component of the golden spice, and its miraculous biological activities. Clinical and Experimental Pharmacology and Physiology, 39(3), 283-299 ncbi.nlm.nih.gov/pmc/articles/PMC3288651/
10. Heck, A. M., DeWitt, B. A., & Lukes, A. L. (2000, July). Potential interactions between alternative therapies and warfarin. American Journal of Health-System Pharmacy, 57(13), 1227-1227 ncbi.nlm.nih.gov/pubmed/10902065
11. Khayat, S., Fanaei, H., Kheirkhah, M., Moghadam, Z. B., Kasaeian, A., & Javadimehr, M. (2015, June) Curcumin attenuates the severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial. Complementary Therapies in Medicine, 23(3), 318-324
12. Calabrese V, Butterfield DA, Stella AM. Nutritional antioxidants and the heme oxygenase pathway of stress tolerance: novel targets for neuroprotection in Alzheimer's disease. Ital J Biochem. 2003 Dec;52(4):177-81. 2003.
13. Calabrese V, et. al. Paper on curcumin's induction of heme oxygenase-1. Presented at the annual conference of the American Physiological Society, held April 17-21, 2004, Washington, D.C. 2004.
14. Lauche, R., Kumar, S., Hallmann, J., Lüdke, R., Rampp, T., Dobos, G., & Langhorst, J. (2016, June). Efficacy and safety of Ayurvedic herbs in diarrhea-predominant irritable bowel syndrome: A randomized controlled crossover trial. Complementary Therapies in Medicine, 26, 171-177 ncbi.nlm.nih.gov/pubmed/27261998
15. Lee, H. Y., Kim S. W., Lee, G. H., Choi, M. K., Jung, H. W., Kim, Y. J., … & Chae, H. J. (2016, August 26) Turmeric extract and its active compound, curcumin, protect against chronic CCI4-induced liver damage by enhancing antioxidation. BMC Complementary and Alternative Medicine, 16(1), 316 ncbi.nlm.nih.gov/pubmed/27561811
16. Spices, turmeric, ground - nutrition facts & calories. (n.d.) nutritiondata.self.com/facts/spices-and-herbs/212/2
17. Turmeric. (n.d.) arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/turmeric.php
18. Yu, Y., Wu, S., Wang, R., Xie, X., Yu, X., Pan, J., … & Zheng, L. (2015, February). The effect of curcumin on the brain-gut axis in the rat model of irritable bowel syndrome: Involvement of 5-HT dependent signaling. Metabolism & Brain Disorders, 30(1), 47-55 ncbi.nlm.nih.gov/pubmed/24807589