Immortals Fitness | The Health Benefits of Turmeric, and How to Get More of It

22 Jun The Health Benefits of Turmeric, and How to Get More of It

Posted at 09:00h in Recent Articles, Supplements by immortals 0 Comments

benefits of turmeric curcumin It may not share cinnamon’s popularity, but turmeric is another spice with powerful culinary and medicinal qualities that deserves our attention. Turmeric, known officially as curcuma longa and historically as Indian saffron, is a rhizome (root) of the ginger family. Its horizontal root system is dug up, baked, and ground into a bright orange powder, which then goes into any number of Middle Eastern, South Asian, and Southeast Asian dishes. Pretty much every curry you come across anywhere, for example, includes a generous portion of turmeric. Common yellow mustard also includes turmeric, mostly as a food colorant. Recently, the health benefits of turmeric have come to light, and people are looking for more ways to get more turmeric into their diets.

Turmeric imparts a unique flavor: slightly bitter and a bit spicy, with a mustard-like scent. Upon tasting a dab of turmeric powder by itself for the first time, one is reminded of curries and other Asian stews. It’s a bit of an “Aha!” moment – when you taste it, you can finally put your finger on the earthy flavor that’s so common in your favorite dishes from around the world. Turmeric itself is actually fairly mild and unassuming, so using it as a solitary spice won’t turn every dish into a curry bonanza – in case you were worried.

In this article, I’ll cover the health benefits of turmeric, the science behind it, and how to get more of it.

Turmeric and Curcumin Benefits: What the Science Says

Turmeric and extracts of turmeric (curcumin) have been used for ages for a variety of ails, and especially for conditions rooted in inflammation such as:

Certain types of arthritis
Upset stomach
Diarrhea
Headaches
Heartburn
Respiratory issues
Fever
Skin conditions (used topically)

Years ago, I did a short piece on the anti-diabetic, anti-inflammatory effect of turmeric. Turmeric was shown to improve insulin sensitivity and blood glucose levels in rodent models. Mice given the supplement were less likely to develop type 2 diabetes, and they enjoyed greater body fat losses. Good, promising stuff all around.

Curcumin Supplements and Altzheimer’s and Dementia

A growing body of research shows that curcumin may help alleviate the troubling symptoms of age-related cognitive decline. A sampling of the research…

Curcumin supplementation has shown promise in improving and preventing Alzheimer’s disease.http://www.ncbi.nlm.nih.gov/pubmed/15590663‘>²
Altzheimer’s Disease incidence is lower in regions where turmeric is commonly used in cooking,http://www.ncbi.nlm.nih.gov/pubmed/9748017‘>⁴

Curcumin May Protect Against Some Cancers

Curcumin may have anti-cancer effects.http://www.ncbi.nlm.nih.gov/pubmed/16556014‘>⁶

Unlike many other anticancer agents that suppress the host’s immune system, curcumin may actually restore the immune system.http://www.celldiv.com/content/3/1/14‘>⁸

Large and small bowel cancer rates are relatively low in India, especially among rural folks (eating a more traditional diet, one assumes).https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.4639‘>¹⁰

Curcumin may inhibit the type of inflammation associated with arthritishttp://www.ncbi.nlm.nih.gov/pubmed/16770527‘>¹²

Curcumin may reduce muscle soreness and the resultant performance loss after exercisehttp://www.ncbi.nlm.nih.gov/pubmed/17044766’>¹⁴ Doses of between 2-6g are typically used in curcumin research, and it’s basically impossible to eat enough turmeric to ingest that amount of curcumin.

Say you wanted a daily intake of 3g of curcumin, obtained through turmeric powder. Assuming you had the strongest stuff, you’d have to take about 3 ounces (conversion reminder: 16 ounces is 1 pound is 454 grams) of turmeric powder on a daily basis. That’s a lot of spice powder. I don’t care how much you love Indian food – it’s not going to be easy. Luckily, curcumin is widely available in capsule form, it’s non-toxic, and doses of up to 12g daily have been safely used. Note, though, that curcumin is a potential anticoagulant, so anyone taking prescription anticoagulants should check with their physician before supplementing.

Despite the focus on extracted curcumin, the epidemiology of cancer in India and other turmeric-using countries suggest that low, regular doses are beneficial, especially in cancer prevention. I love the taste, myself, so I’ll continue to use it regardless. I think you should, too. As with anything, though, you could go overboard, so don’t take too much.

Got any great turmeric recipes? Any success stories after using it as a health supplement? Let us know in the comments.