7 Powerful Turmeric Health Benefits & Side Effects
Turmeric Health Benefits
Turmeric is an ancient root used for its healing properties for centuries. Turmeric comes from the rhizome (rootstock) of the Curcuma longa plant. To manufacture it, the roots of the plant are boiled, dried and then ground into a powder. Traditionally used in Chinese and Indian folk medicine, turmeric benefits are amazing and able to treat a wide range of illness. The powerful anti-inflammatory and antiseptic qualities of turmeric has made it a precious commodity for ages!
Referred to as “Indian saffron” in medieval England, turmeric was not understood or valued for a long time. Instead people used it as natural food dye instead of for an unbelievable healing agent that it really is. The many turmeric health benefits are truly incredible!
Having a peppery, warm and bitter flavor, the mild fragrance of turmeric resembles orange and ginger, which has made it a national favorite in curry dishes for centuries. Today, it is widely used in yellow mustard and as a natural health supplement.
Next to essential oils, few natural remedies have reached mainstream like turmeric has these past few years. Interestingly enough, you’d expect that Americans would have caught on sooner, considering that we’ve been dousing our Ball Park franks in yellow mustard since 1904. That was the year that R.T. French Company first started to use turmeric as a preservative and color agent for “creamy salad mustard.”
The Key to Turmeric Health Benefits
The key to turmeric’s healing power is the chemical compound curcumin. Nearly 7,000 peer-reviewed scientific articles have been published evaluating its effectiveness and although some side effects have been reported, the resounding feedback from the research community is that turmeric and its primary component, curcumin, hold some profound healing benefits for the entire body. Take, for instance, just a few of the most recent research studies published within the past few months showing that curcumin can:
- Increase lifespan. (1)
- Protect the liver oxidative stress. (2)
- Kill fungus more effectively than ginger, clove and oregano. (3)
- Induce tumor cell death in the deepest parts of individual cells. (4)
- Kill bladder cancer cells. (5)
- Destroy lung cancer cells. (6)
- Lower blood cholesterol levels. (7)
- Protect against cognitive / memory defects from heavy ion irradiation. (8)
Top 7 Proven Turmeric Health Benefits
The list of healing powers attributed to turmeric curcurmin seem to go on for days. Of the 7,000 studies testing its effectiveness and safety, very few report any side effects whatsoever. Although, inherent dangers do exist for certain people, the vast majority of research findings in the literature center on the turmeric health benefits and it’s healing properties.
Some of the health conditions that turmeric has been shown to help with are:
1.
Chronic Inflammation and Pain
The journal Oncogene published the results of a study that evaluated several anti-inflammatory compounds and found that aspirin (Bayer, etc.) and ibuprofen (Advil, Motrin, others) are least potent, while curcumin, is among the most potent anti-inflammatory and anti-proliferative agents in the world. (9) Not only does that mean turmeric could have great promise with chronic pain, but also since it has less side effects, it means that it could provide safe and lasting results!
2. Rheumatoid Arthritis
Due to its high anti-inflammatory properties, turmeric is highly effective at helping people manage rheumatoid arthritis (RA). A recent study out of Japan evaluated its relationship with Interleukin (IL)-6, the inflammatory cytokine known to be involved in the RA process, and discovered that curcumin “significantly reduced” these inflammatory markers. This suggests that regular turmeric use could possibly be a potent strategy to prevent the onset of RA from developing in the first place! (10)
3. Depression
Researchers from the Government Medical College (Bhavnagar, Gujarat, India) published the results of the first study this past April to evaluate curcumin’s ability to manage depression in a controlled setting. Taking 60 volunteers diagnosed with major depressive disorder (MDD) and diving the group to determine how patients treated by curcumin compared against fluoxetine (Prozac) and a combination of the two, it discovered that that the principal curcuminoid in turmeric is not only as effective as Prozac in managing depression, it doesn’t carry with it all the dangerous side effects as anti-depressive drugs do. According to the paper, “This study provides first clinical evidence that cur cumin may be used as an effective and safe modality for treatment in patients with MDD.” (11)
4. Diabetes
Turmeric has also been shown to lower blood glucose levels and reverse insulin resistance. An article published Biochemistry and Biophysical Research Communications, for instance, published a study out of Auburn University discovering that curcumin suppresses glucose production in the liver. Fascinatingly, researchers proved that it is actually 400 times more potent than Metformin (a common diabetes drug) in activating AMPK and its downstream target acetyl-CoA carboxylase (ACC). Turmeric acted as an anti-diabetic and antioxidant in diabetes especially type 1 diabetes (12), and improved metabolic function, and reduced the risk of plaque build up in the arteries of type 2 diabetes patients (13).
5. Cancer
Recent studies have shown turmeric a powerful adversary to cancer. Curcumin showed a marked ability to inhibit cancer cell growth, to boost antioxidant levels and the immune system, and kill cancer cells. It seems to work on improving mitochondrial function at a cellular level and it improves metabolism. Even against drug-resistant strains of leukemia, curcumin caused cell death of cancer cells.
6. Skin and Aging
Turmeric has many healing properties for skin. It is a natural anti-inflammatory so it reduces redness or other skin irritations. It is antibacterial, so it is great for blemishes, acne and skin balance. Turmeric is wonderful at improving the texture of the skin because it is an exfoliant, but also rich in antioxidants. It is a wonderful natural treatment inside and out!
7. Brain Health and Memory
It’s all in your head…literally. This vital organ is the fundamental keeper of everything you are able to think, act, or dream. By taking turmeric, you can improve the oxygen intake of the brain, which helps in all of the brains functions and processes. Turmeric is extremely healing for brain and for increasing memory function. Not surprisingly, when your brain is functioning at its best, then you increase the uptake of hormones such as seratonin and melatonin. So, by healing the basic functioning of the brain, you can also heal other mental illnesses.
Turmeric vs. Modern Medicine
Turmeric Curcumin is absolutely so effective at managing these health concerns that after examining the research, I found that turmeric
benefits go well beyond that of these 10 drugs:
- Anti-inflammatories
- Anti-depressants (Prozac)
- Chemotherapy
- Anti-coagulants (Aspirin)
- Pain killers
- Diabetes drugs (Metformin)
- Arthritis medications
- Inflammatory bowel disease drugs
- Cholesterol drugs (Lipitor)
- Steroids
Turmeric Dosage
Turmeric dosage mainly depends on age. For instance, adults are generally recommended to follow these guidelines: (14)
- Supplement: 450 milligrams of curcumin capsules each day or up to 3 grams of turmeric root daily (divided into several doses).
- Tea: 1 to 1.5 grams of dried root steeped in 5 ounces of water for 15 minutes twice daily.
- Oil: ½ tablespoon of turmeric oil three times daily.
For children, it has been reported that there is “no proven or safe medicinal dose of turmeric in children.” (14) With that said, I recommend “culinary doses” by regularly including it into your natural health meal plan as you would any other spice or herb. This way you can rest assured that your kids are getting their fair share of turmeric benefits every day. To give you a feel for the dosage amount, it’s been reported that the “Average dietary intake of turmeric in the Indian population may range between 2 to 2.5 grams, corresponding to 60 to 200 milligrams of curcumin daily. (14)
Turmeric Side Effects
While the pros of turmeric health benefits usually outweigh the cons, it is important to know that there can be some side effects with turmeric. Some people have reported allergic reactions to turmeric, especially after skin exposure. Typically this is experienced as a mild, itchy rash. In addition, high doses of turmeric have been observed to cause: (14)
- Indigestion
- Heart burn
- Nausea
- Diarrhea
- Liver problems
- Increased risk of bleeding
- Increased liver function tests
- Hyperactive gallbladder contractions
- Alopecia (hair loss)
- Hypotension (lowered blood pressure)
- Uterine contractions in pregnant women
- Increased menstrual flow
People taking certain medications should also be careful when using turmeric in their food or supplementing with it. Turmeric may interfere with anti-coagulants like aspirin, clopidogrel and warfarin. It also can affect medications such as non-steroidal, anti-inflammatory drugs. As with any herb or supplement, use as directed.
Turmeric Uses
You can take turmeric in many ways depending on what you want to treat. For healing and medicinal properties it is easiest to take in capsule form. If you want to enjoy the turmeric benefits of beauty enhancing and anti aging qualities then add it into your face mask or buy a turmeric facial scrub. Lastly, and certainly not least, you can add turmeric to your food. Try it in soups or in a marinade or add to your rub next time you grill out! It is so versatile and delicious as well!
Or try it in my delicious turmeric tea recipe to experience all the turmeric health benefits in an easy to drink form!
How to Make Honey Candied Turmeric and Turmeric Syrup ...
I love turmeric. It’s one of my favorite herbs and I eat it in some form every day. Both dried and fresh turmeric are great for you and provide a wide range of health benefits. Read all about the health benefits of turmeric here.
If you can find fresh turmeric, it’s a real treat. The flavor is absolutely delicious (I think). I add it to soups, stews, stir-frys, and even juice it or add it to your smoothies. Look at your local Asian or Indian grocery stores for fresh. If you can’t find it there, you may be able to find it online....
How to Make Candied Turmeric and Turmeric Syrup Print Prep time 15 mins Cook time 60 mins Total time 1 hour 15 mins
- Wash your turmeric and peel if desired. I personally don't peel it. I just scrub it really well.
- Slice it very thin or chop into small chunks.
- Place in a small saucepan and cover with the honey and water.
- Bring to a simmer and reduce to low heat.
- Cover and let simmer for 30 minutes.
- Remove lid and let summer on low heat for another 30 minutes or until the turmeric is tender when you poke it with a fork. The syrup should also be reduced by about half.
- Remove from heat and let cool.
- Pour the mixture through a strainer and let the syrup completely drip off the turmeric pieces.
- Once drained completely, spread the turmeric pieces out in a single layer on a wire rack or a sheet pan covered with wax paper. The wire rack works best if you have one.
- Let the turmeric sit out for at least 12 hours or until it has started to dry. You could also use your dehydrator on low for about 8 hours if you prefer.
- Transfer to an airtight container. I store mine in the fridge and it will keep for quite a long time.
- Enjoy as a healthy little sweet treat, or come up with creative ways to incorporate it into your cooking or baking!
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