Turmeric is widely used in meals for its flavor, color, and taste with many health benefits. It is well recognized because it is the primary component of curries, turmeric fried eggs, and some types of soup.
Additionally, turmeric is frequently used to create medicines. It includes curcumin, a substance that gives foods and cosmetics their yellow hue.
Currently, this spice is being utilized to assist in the treatment of diseases like osteoarthritis that are associated with inflammation and discomfort. The symptoms of hay fever, excessive cholesterol, depression, itching, and liver illness are also reduced by turmeric.
In addition, turmeric is frequently used to treat a variety of diseases, including stress, inflammatory bowel disease, heartburn, and memory loss.
What is turmeric?
Turmeric, commonly referred to by its scientific name Curcuma longa, is a traditional Indian spice, used for culinary coloring, and medicinal herb.
Curcumin, which may make up 4% of turmeric, is the curcuminoid that has been researched the most. This main active ingredient has contributed to the benefits of turmeric to people’s health.
Can those who have anemia consume turmeric?
Though having many health benefits, a study on mice revealed that chemical constituents in turmeric might bind to iron in the intestines and result in an iron deficiency in the mice. In fact, turmeric is one of the spices that can prevent humans from absorbing iron by 20–90%.
The active component of turmeric called curcumin forms a ferric-curcumin complex when it interacts with ferric iron (Fe3+). Curcumin also prevents the production of hepcidin, a peptide that is strongly linked to iron balance. Severe anemia can result from iron deficiency.
Therefore, before taking any turmeric supplements, persons with iron-deficiency anemia should consult their doctor.
Turmeric Has Numerous Health Benefits
Reduce Hay Fever Symptoms
Natural decongestant and anti-allergic effects are present in turmeric. Its main component, curcumin, has been shown to lessen the signs and symptoms of a number of inflammatory diseases, which may lessen hay fever-related swelling and discomfort.
The turmeric ingredient curcumin aids in the relief of common hay fever symptoms including runny nose, itching, sneezing, and stuffy nose.
Help Protect Against Heart Disease
Curcumin may enhance endothelial function, or the health of the thin membrane that lines the inside of the heart and blood arteries, according to research. This membrane is essential for controlling blood pressure. Aging and a higher risk of heart disease are prevented by decreased endothelial function. Consequently, curcumin may assist in preventing age-related loss of function and lower your risk of acquiring heart disease.
Curcumin May Help Treat or Prevent Diabetes
Curcumin may aid in the treatment and prevention of diabetes, as well as the accompanying conditions such as diabetic nephropathy (also known as diabetic kidney disease), which affects both patients with type 1 and type 2 diabetes. One negative was that many of the experiments were conducted on animals rather than humans.
Curcumin May Help Delay or Reverse Alzheimer’s Disease
One research on rats also concluded that turmeric may offer some protection for the brain, even against common degenerative disorders like Alzheimer’s. How? Raising the amount of brain-derived neurotrophic factor (BDNF), a protein that is present in the brain and spinal cord and is important for maintaining the health of nerve cells (neurons) and regulating communication between them, both of which are essential for memory.
Because prevalent brain illnesses like Alzheimer’s are linked to decreasing levels of BDNF, turmeric (and specifically curcumin) may help prevent or slow down brain aging.
Reduce Depression
According to studies, curcumin may reduce immune system inflammation. Additionally, there is significant proof that depression and inflammation are related.
To find out if it helps with depression, more study needs to be done so we can understand curcumin’s long-term effects on people with depression. However, research on curcumin in animals has indicated that it may:
- Affect brain chemicals serotonin and dopamine, which regulate mood and behavior.
- Modify the areas of your brain that react under stress
- Avoid letting your cells’ energy-generating structures become damaged (mitochondria)
The majority of research on animals has demonstrated that ingesting curcumin from turmeric helps lessen depressed symptoms in those taking depression medications.
Lower Blood Cholesterol Levels
Triglycerides, which are blood fats, can be decreased with turmeric. Additionally, it aids in lowering high blood cholesterol levels.
Beneficial To The Liver
Turmeric extract helps lessen liver damage symptoms in those with non-alcoholic fatty liver disease. When someone has this problem, turmeric may be able to stop more fat from building up in their liver.
Reduce Joint Pain
According to several research, consuming turmeric extract either by itself or in combination with other herbal components can help patients with knee osteoarthritis feel less pain and have better bone health. In addition, turmeric functions similarly to ibuprofen, a drug that successfully reduces osteoarthritis pain.
Reduce The Itching
According to a preliminary study, consuming C3 Complex and Sami Labs LTD every day, which include curcumin and black pepper, helps individuals less itching with persistent pruritus brought on by mustard gas experience, thus having higher quality of life.
Reduce Premenstrual Syndrome Symptoms (PMS)
Headaches, exhaustion, and PMS discomfort can be reduced by taking turmeric extract on a daily basis for 7 days prior to your period and for another 3 days after your period.
Prevent Cancer
Curcumin has been considered a valuable herb in the treatment of cancer and has been proven to have an impact on cancer growth and development.
Side effects of turmeric
When used orally for a brief period of time, turmeric is regarded to be completely safe. Up to 8 grams of curcumin per day from turmeric products are also regarded as safe for up to two months. In fact, there are seldom any adverse effects of turmeric that are sufficiently severe for health.
Mild side effects including nausea, upset stomach, diarrhea, and dizziness, however, can happen to certain people. If you use turmeric frequently, you can have these negative effects.
To sum up, turmeric is completely safe to use. When applied to the skin within the mouth, it can also have no negative effects. Additionally, turmeric root itself may function as an enema, and using it topically is also quite safe.
How much turmeric is enough?
The maximum dose of turmeric has not been established, and there are no official guidelines for its use either.
But generally, you shouldn’t go beyond the dose limits listed on supplement packages.
On the other hand, there are certain formal recommendations for curcumin consumption.
The permissible dietary intake was established by the Joint FAO/WHO Expert Committee on Food Additives (JECFA) at 1.4 mg per pound (3 mg/kg) of body weight per day (38).
A previous study, however, found that daily dosages of 3,600–8,000 mg were safe and did not result in any negative side effects. A different trial revealed that 12,000 mg dosages given once were well tolerated.
