Health benefits and side effects of turmeric

Turmeric is a spice valued since ancient times. It has a rich history in ancient Indian and traditional Chinese medicine for its great ability to heal wounds, skin problems, and boost joint, digestive, and respiratory health.

Also, recent studies show that curcumin, an active compound in turmeric, has anti-inflammatory,antioxidant, anticancer, and heart-protective properties.

This article covers turmeric's main health benefits, side effects, and how to buy and store it.

Health benefits and side effects of turmeric

Turmeric and curcumin, its active ingredient, have been widely studied for their important medicinal uses.

Here are some important health benefits that turmeric can offer:-

1. Turmeric improves joint health

Curcumin in turmeric can help joint health and manage arthritis. Arthritis causes inflammation that leads to pain and joint damage. So, curcumin's anti-inflammatory effects might control inflammation and reduce pain, swelling, and joint damage linked to arthritis.

Studies also show curcumin can relieve joint pain as effectively as NSAID drugs in people with rheumatoid arthritis and osteoarthritis.

2. Turmeric boosts memory and mood

Curcumin in turmeric has possible brain health and cognitive benefits because of its strong antioxidant and anti-inflammatory properties. These reduce harmful free radicals that may cause memory problems, mood disorders, and age-related neurodegenerative diseases like Alzheimer's Disease.

Multiple studies found that curcumin might help improve mood and reduce depression and anxiety. Also, studies showed curcumin helps keep cognitive functions and big memory improvements in older adults. Participants reported better moods and less tiredness.

3. Turmeric supports heart health

Heart disease is a main cause of death worldwide. Studies show that taking curcumin, combined with healthy lifestyle habits like balanced diet and regular exercise, might help keep the heart in good health.

Research shows curcumin may lower the risk of heart and blood vessel diseases by preventing many risk factors, including inflammation And metabolic disorders and high cholesterol levels.

Also, studies found that curcumin supplements are as effective as exercise in improving heart health, especially in women after menopause, and curcumin also reduces the risk of cardiovascular disease in people with type 2 diabetes.

Besides that, the most important effect of curcumin on heart health might be its positive impact on the endothelial function of the heart’s blood vessels, which plays a key role in blood flow. Endothelial dysfunction can lead to heart disease, blood clots, andhigh blood pressure, which helps lower the risk of heart diseases.

4. Turmeric protects against cancer

Research shows curcumin has cancer-protective properties and can help in treatment, especially breast cancer and prostate cancer and colon cancer.

Curcumin can help fight cancer in many ways including:-

• Regulating the immune system's response against cancer.

• Stopping the growth and spread of cancer cells.

• Promote programmed cell death in cancer cells.

Also, studies found that curcumin supplements boost the effectiveness of cancer treatments like chemo and radiation. They might help increase survival rates for cancer patients. Curcumin can also reduce side effects from cancer treatments and improve quality of life for those undergoing therapy.

5. Turmeric helps manage metabolic diseases

Curcumin might help regulate blood sugar levels, which could help prevent and manage metabolic diseases like type 2 diabetes. Chronic inflammation and oxidative stress are main contributors to the development of insulin resistance and metabolic dysfunction, which can lead to type 2 diabetes.

Research shows curcumin might help reduce oxidative stress and inflammation, lowering the risk of metabolic diseases. Also, it may help people with type 2 diabetes manage their condition by improving insulin sensitivity and glucose metabolism.

Besides that, studies suggest curcumin supplements might help keep healthy blood sugar levels and prevent type 2 diabetes complications like heart disease.

Side Effects of Turmeric

Turmeric is generally safe at doses up to 4000-8000 mg daily. Curcumin is usually well tolerated, but some people might have side effects, including the following:-

• Nausea.

• Diarrhea.

• Headache.

• Yellow stool.

Also, curcumin might interact with some medicines like blood thinners, antidepressants, antibiotics, and drugs for heart and cancer.

Besides, pregnant and breastfeeding women should avoid high doses of turmeric and curcumin supplements because there is limited info on safety for the baby.

Calories in turmeric

Turmeric has low calories since used in small amounts. It is also a great source of many essential micronutrients. A 100 gram serving of ground turmeric gives you:

Turmeric has a lot of micronutrients, including Manganese andIron andVitamin B6 AndPotassium.

Buying, preparing, and storing turmeric

Turmeric is a common spice often used in Indian and Southeast Asian foods like curry, rice dishes, and pickles. These days, turmeric is found in almost every kitchen worldwide. It can also be used to make tea, juices, and golden milk.

When buying fresh turmeric, look for whole roots without wounds, bruises, or mold. Fresh turmeric should be bright yellow or orange. The roots should be firm and heavy. You can store it in the fridge for up to two weeks or freeze it for up to six months.

If buying turmeric powder or supplements, choose an organic brand with no additives. Store dried turmeric powder in a cool, dry place away from light and moisture.

Turmeric dietary supplements

You can also buy turmeric in capsules or tea form. When buying these, look for brands using standardized curcumin extract. Check the label to ensure the product quality and purity are tested.

Fresh turmeric might work better than supplements but can be hard to find or less convenient to use.

Source of the article.