7 reasons to eat turmeric every day

In Southeast Asia, this bright orange spice is still used as a medicine to this day. And in general it is quite reasonable. Here are some scientifically proven Turmeric examples of the benefits that turmeric can provide if you add it to your food on a daily basis (spoiler alert: don't forget black pepper!).

Why turmeric is good for you

1. Reduces chronic inflammation

Chronic inflammation is one of the most relevant horror stories of modern medicine. This is the name for a prolonged, out of control, but almost imperceptible from the outside activity of the immune system. Scientists believe that it is chronic inflammation that often becomes the trigger for diseases such as:

diseases of the cardiovascular system, including atherosclerosis Inflammation in atherosclerosis;
metabolic disorders (metabolic syndrome) and obesity Inflammatory links between obesity and metabolic disease;
different types of cancer Inflammation and cancer.

Turmeric contains many active chemicals (curcuminoids), the most famous of which is curcumin, a powerful antioxidant with strong anti-inflammatory effects. On this basis, Turmeric suggests that regular consumption of turmeric can reduce internal chronic inflammation. This means, to reduce the risk of life-threatening diseases.

Curcumin is so powerful that its effectiveness is comparable to that of some anti-inflammatory drugs. But no side effects.

An important point: curcumin is poorly absorbed into the bloodstream. To get the most out of your turmeric-flavored food, eat it with black pepper. Its main biological component - piperine Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers - improves the bioavailability of curcumin. In simple words, it allows the main ingredient of the spice to stay in the body and act.

Curcumin is also a fat-soluble substance, so it should be seasoned with fatty foods, such as rich pilaf or stewed pork.

2. Slows down aging and reduces the risk of dementia

Oxidative stress, that is, an excess of free radicals in the body, is a factor that accelerates aging. In addition, free radicals, which damage cells in all organs and tissues, are responsible for an increased risk of cardiovascular disease, cataracts, various brain dysfunctions and the development of cancer.

Turmeric is full of antioxidants Antioxidant and anti-inflammatory properties of curcumin - substances that neutralize the action of free radicals.

In addition, curcumin also increases Curcumin induces glutathione biosynthesis and inhibits NF-kappaB activation and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging activity antioxidant activity of the body. That is, it teaches our body to independently resist the attack of free radicals.

3. Fights depression

Turmeric or curcumin supplements are arguably excellent antidepressants.

For example, there is a study on Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial, which covered 60 people with depression. The volunteers were divided into three groups. The first was the famous antidepressant drug. The second is a supplement containing 1 gram of curcumin. The third is both an antidepressant and curcumin.

Six weeks later, doctors examined the participants in the experiment. It turned out that the condition of the volunteers from the first and second groups improved to the same extent - that is, curcumin was no less effective than the promoted drug. And the best results were shown by the third group.

Scientists speculate that turmeric's antidepressant activity is related to its effects on the brain.

It is possible that curcumin stimulates the Antidepressant activity of curcumin: involvement of the serotonin and dopamine system, the production of the hormones dopamine and serotonin. Research is still ongoing, but the promise of turmeric as an antidepressant is great.

4. Improves the condition of arthritis

Arthritis is a chronic inflammation of the joints. Doctors believe that it is caused by an immune failure: the immune system mistakenly attacks its own cells (mainly the joints of the hands, wrists, knees are affected). Unfortunately, there is no cure for arthritis. You can only alleviate its symptoms. And in this regard, turmeric is again on top.

So, in one study, A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis with the participation of people suffering from rheumatoid arthritis, it was found that half a gram of curcumin per day relieves pain and reduces joint edema even more effectively than the well-known anti-inflammatory drug.

This is not the only data of this kind. In another study, the Product-evaluation registry of Meriva®, a curcumin-phosphatidylcholine complex, for the complementary management of osteoarthritis, people with arthritis received only 200 mg of curcumin per day and also noted that their condition was improving.

5. Protects the liver from damage

There is evidence from Curcumin in Liver Diseases: A Systematic Review of the Cellular Mechanisms of Oxidative Stress and Clinical Perspective that regular consumption of curcumin reduces the risk and stops the development of various liver diseases. This applies to non-alcoholic fatty liver disease (turmeric also slows down the accumulation of fat in this organ), fibrosis, cirrhosis.

Curcumin also reduces liver damage in other liver diseases, such as chronic hepatitis.

6. Improves the condition of seasonal allergies

Taking curcumin is able to alleviate the symptoms of hay fever: sneezing, itching, runny nose, swelling.

7. And possibly improves health in a dozen other ways

The reputable medical resource WebMD lists Turmeric a range of diseases and conditions that turmeric is likely to be able to counter (i.e. slow down the development and / or reduce symptoms). It:

Alzheimer's disease;
asthma;
age-related memory impairment;
beta thalassemia - blood disease, one of the congenital anemias;
colon and rectal cancer;
Crohn's disease, a type of inflammatory bowel disease
diabetes;
upset stomach;
a mild form of gingivitis - gum disease, in this case, a solution of turmeric in water is used to rinse the mouth;
a serious gum infection - periodontitis;
joint pain;
lichen planus;
premenstrual syndrome (PMS);
prostate cancer;
psoriasis;
systemic lupus erythematosus;
tuberculosis;
ulcerative colitis;
inflammation of the eye (uveitis);
ringworm;
diarrhea;
acne.

And this is not a complete list. Research into the medicinal properties of turmeric is still underway, and it is possible that in the future the bright spice will take one of the key places in the treatment of many diseases.

What and to whom turmeric can harm

Turmeric is considered practically safe - at least if consumed or applied to the skin for no more than 12 months (which will happen next, just not tested) and in acceptable doses.

In most of the studies that proved the spice's benefits, volunteers consumed 200 mg to 2 g of curcumin per day - and this only improved their health. But the WHO, represented by its experts from the Committee on Food Additives (JECFA), nevertheless designated Scientific Opinion on the re-evaluation of curcumin (E 100) as a food additive the permissible daily dose: no more than 3 mg for every 1 kg of body weight daily …

This means that for a woman weighing 60 kg, the daily dose of curcumin is 180 mg, and for a man weighing 80 kg - 240 mg.

That being said, it's worth remembering that curcumin averages only 3% of the weight of turmeric powder. That is, the same hypothetical woman should eat no more than 5, 5 g of turmeric per day, and a man - no more than 7, 3 g.

However, for reinsurance, doctors recommend being more careful:

Pregnant. You can eat dishes with this spice. Do not just take turmeric in medicinal doses - over 500 mg of curcumin per day. This can provoke uterine contractions.
People with gallbladder problems. Turmeric can make the condition worse, especially if you have gallstones or blockages in your bile ducts.
Those who are preparing for operations. Curcumin reduces blood clotting, so there is a risk of bleeding.
Suffering from diabetes. In this case, the spice can unnecessarily lower blood sugar levels.
Those who are planning a pregnancy or being treated for infertility. Turmeric slightly lowers testosterone levels and decreases sperm activity.
With iron deficiency in the body. Curcumin can impair the absorption of this trace element from food. First, defeat anemia and only then proceed to study the beneficial properties of the bright orange spice.