The benefits and harms of turmeric for humans — 10 properties and how to take it correctly

Turmeric (Turmeric) is one of the most popular spices native to South Asia. It is used to make curry seasoning, which is an essential attribute of Indian cuisine.

Studies confirm that turmeric has a number of beneficial properties for the body. It affects all organ systems, reducing the risk of developing many diseases, and also prevents the appearance of malignant processes.

10 medicinal properties

Below are 10 facts about the health benefits of turmeric (based on evidence).

1. Contains valuable substances

For thousands of years, Indian and Chinese traditional medicine has used turmeric to promote health. Modern science also confirmed high biological potential of the product.

Spice saturated curcuminoids, the main of which is curcumin (up to 3% by weight of turmeric).

Curcumin is a powerful anti–inflammatory and antioxidant agent that can fight cancer and chronic diseases.

One of the main disadvantages of curcumin is poor absorption from the digestive tract. To eliminate this disadvantage, it is recommended to take turmeric together with black pepper.

2. It has an anti-inflammatory effect

Chronic inflammation is a physiological but dangerous process in the body. It can disrupt metabolism and increase the risk of developing chronic diseases.

The connection is currently established ( 1 , 2 ) of this pathological process with cancer, obesity, type II diabetes mellitus and coronary heart disease.

Curcumin provides pronounced anti-inflammatory effect, reducing the concentration of key markers of inflammation in the blood. In effect, it is similar to many nonsteroidal medicinal products.

It should be noted separately that curcumin blocks NF-kappaB is a molecule that implements inflammatory processes at the gene level. None of the other studied herbal compounds has a similar medicinal property!

3. It has an antioxidant effect

Oxidative stress caused by exposure to free radicals is one of the main causes of tumor development and aging of the body.

Employees of Annamalai University (India) proved the antioxidant activity of curcumin and its ability to block the effects of free radicals on any cells in the human body.

Specialists from Britain claim that spice also increases the production of its own enzymes that inhibit the activity of oxidative stress (for example, glutathione).

4. Improves brain function

Installed that numerous disorders of the central nervous system (from extinction cognitive functions before the development of neurodegenerative diseases) are associated with the work of neurotrophic factor, a special hormone that is always present in normal brain tissues.

The lower the hormone content, the higher the risk of pathologies.

When using turmeric (for several days), the level of neurotrophic factor rising .

Proven that spice allows Improve memory and attention by increasing the number of connections between neurons in the brain.

It is also effective in preventing or eliminating age-related cognitive decline.

5. Fights heart and vascular diseases

Cardiovascular diseases occupy a leading position in terms of mortality and disability in all developed countries.

According to scientists from Chiang University (Thailand), turmeric capable reduce the risk of almost any heart and vascular diseases (including blood clots).

Specialists from the USA proved the potential of the spice in order to normalize endothelial function and reduce blood pressure.

Also discovered that turmeric reduces the level of total and "bad" (LDL, TAG) cholesterol, preventing the development of diseases caused by atherosclerotic lesion of the arteries . The spice increases the resistance of the endothelium to the introduction and deposition of cholesterol crystals.

Experts revealed reduction of the risk of myocardial infarction by almost 65% in the presence of turmeric in the diet.

It is recommended that turmeric be consumed by elderly men and women in order to prevent the development and therapy (together with medical drugs) of pathologies such as hypertension, coronary heart disease (including vascular catastrophes – myocardial infarction and stroke).

6. Provides cancer prevention

Cancer is a deadly disease caused by uncontrolled cell growth and division.

According to clinical trials, conducted in the USA, some forms of cancer are sensitive to curcumin, therefore, the spice can be an effective tool for preventing and slowing the development of malignant tumors.

Available evidence that turmeric (as an herb) inhibits the growth of foreign cells at the molecular level.

At the same time, the golden spice not only blocks cell growth, but also deprives their blood supply (due to suppression of angiogenesis) and reduces the risk of metastatic foci of tumor growth.

The special effectiveness of turmeric is emphasized in relation to colon tumors. American scientists could stop the growth of malignant cells in the laboratory, and then received Positive results in human studies.

7. Reduces the likelihood of developing Alzheimer's disease

Alzheimer's disease is one of the most common neurodegenerative diseases in the world, leading to dementia, social and work maladjustment. Until now, scientists have not been able to find a cure for this pathology.

Research based on one of the neurological centers in the USA demonstrated that curcumin is able to penetrate the blood-brain barrier and block the deposition of beta-amyloid cells.

It is assumed that beta-amyloid cells are the trigger factor for the development and progression of Alzheimer's disease.

Curcumin not only blocks deposition, but also reduces the level of these cells, which can improve the course of an already started disease.

8. Relieves the course of arthritis

There are several types of arthritis, but all are based on one pathological process – inflammation.

Turmeric has an anti-inflammatory effect and can alleviate this condition.

In studies conducted by Indian scientists, curcumin allowed relieve joint pain and reduce the severity of edema and hyperemia of the skin.

At the same time, it proved to be more effective than diclofenac, the most common drug for this pathology, and the incidence of complications was kept at zero.

Turmeric can also be used for other inflammatory diseases of the musculoskeletal system and internal organs (pancreas, liver).

9. Eases the course of depression

Employees of the Gujarat State Medical College (India) conducted a study comparing the effectiveness of curcumin and the anti–depression drug Prozac, evaluated the results after 6 weeks.

It turned out that the spice is comparable in effectiveness to the drug.

The effect of curcumin can be explained by several mechanisms:

1. Reduction the level of neurotrophic factor. With a high level of this substance, the ability to learn decreases, memory suffers, and they are more common depressive disorders .
2. Increase Serotonin and dopamine production. These biologically active components boost your mood and the craving for life.

10. Increases life expectancy

Turmeric reduces the risk of developing the most common diseases of the cardiovascular and central nervous systems, as well as malignant tumors. They are the leading cause of death worldwide.

According to Polish scientists, curcumin is the most popular dietary supplement used to slow down aging.

Providing antioxidant and anti-inflammatory effects, turmeric not only reduces the risk of developing chronic diseases, but also significantly increases life expectancy, helps to preserve the youthfulness of the skin of the face and body, weight loss.

Safety and harm

Turmeric is considered a safe product, but in some cases it can also cause harm to health. The most common side effects are:

1. Dyspeptic disorders. Spice can cause nausea and vomiting, diarrhea, abdominal pain. In rare cases, chronic inflammatory diseases of the liver and gallbladder worsen.
2. Bleeding. Gynecologists do not recommend taking the spice for women during menstruation, as it reduces the ability of blood to coagulate. Turmeric should be used with caution when taking drugs that affect blood viscosity (warfarin).
3. Formation of kidney stones. Turmeric is rich in oxalates, which are structural components of concretions that can appear in the lumen of the urinary system.
4. Allergic reactions.  As a rule, they manifest themselves in a mild form (skin rashes, itching).

Turmeric can be consumed by children from 5 years old.

Pregnant women are advised to limit their consumption of spices or completely abandon it. Turmeric can increase uterine tone and complicate the gestation period (especially in late pregnancy).

To reduce the risk of side effects, it is recommended to take turmeric in moderate amounts. Scientists advise eating no more than 250 mg per day, however, studies have not revealed harm even with a single intake of 12 grams.

Methods of admission

Traditional medicine has in its arsenal a number of turmeric-based recipes that can improve health.

Let's look at the most popular ways of taking spices:

1. Adding to dishes. The easiest way to consume turmeric is to add it to your usual dishes. Curry seasoning is ideal for this. It goes well with meat and almost any side dishes. The spice can also be added to teas, juices, coffee and coffee drinks, especially lattes. In addition, you can take dietary supplements with curcumin in the form of capsules or tablets.
2. &171;Turmeric&187; tea. Mix together 100 ml of coconut and almond milk, heat to 70-80 degrees (not boiling water) and add ½ tsp. turmeric powder, ground cinnamon, grated ginger root and black tea; 1 pinch of black and red pepper, nutmeg. Insist for about 15 minutes, strain. You can add stevia or honey to taste. Take a drink hot or warm 1 time a day for 2 weeks. You can do it in the morning, but not on an empty stomach.
3. Drink &171;Golden Milk&187;. Preheat cow's milk to 70 degrees. Add 1 tsp turmeric. Mix thoroughly and leave to brew for 5-10 minutes. Drink &171;golden milk&187; 1 time a day, 2 hours before bedtime.
4. A remedy for the common cold. Mix 400 ml of warm soda, 1 tsp salt and ¼ tsp turmeric. Instill 1 drop in each nasal passage up to 6 times a day for 5-7 days.
5. Weight loss remedy. You will need: ½ tsp turmeric, 1 tbsp lemon or lime juice, 200 ml of boiling water. Combine all the ingredients and let it brew for 5 minutes. The resulting mixture should be taken at night 1 time a day. The course is 2 months.
6. Kefir-based drink. Take 200 ml of kefir (fat content 2.5%), add pre–filled 20 ml of boiling water ½ tsp turmeric, honey, any berries (ideally, black currant). Mix and take in the evening hours a few hours before bedtime. The duration of therapy is up to 1 month.
7. Honey composition. Mix 5 tbsp. l. honey and 1 tsp. turmeric. Consume 1-2 times a day before meals. It is recommended to record the mass with a small amount of water.
8. Gargle for sore throat. Dilute ½ tsp salt and ½ tsp turmeric in 200 ml of warm water. Gargle 2 times a day.

Conclusion

1. Turmeric is a valuable Indian spice rich in curcumin, a substance with high biological potential.
2. Spice can improve the health of the heart and blood vessels, improve the functioning of the brain, ease the course of arthritis and depression, and prevent the formation of malignant tumors.
3. It is recommended to take a deliberate approach to including the product in the diet due to the risk of side effects. Turmeric is contraindicated for pregnant women.