Turmeric may seem like an ordinary ingredient in your everyday life, however, there is much more than it meets it eye. Some people even consider it a super food which possesses a large number of benefits.

In this article, we will discuss all the benefits of turmeric.

 

What are the Benefits of Turmeric?

1.     Anti-Inflammatory properties

Turmeric, a vibrant yellow spice commonly used in Asian cuisine, is praised not just for its unique flavor but also for its health-promoting properties.

One of the most notable benefits of turmeric is its anti-inflammatory properties [1]. The compound curcumin, present in turmeric, helps regulate the body's inflammatory response, thereby aiding in the management and prevention of chronic diseases associated with inflammation.

 

2.     Lower the Risk of Heart Diseases 

It may lower the risk of heart disease, one of the leading causes of mortality worldwide. Curcumin, the active ingredient in turmeric, is known for its anti-inflammatory and antioxidant properties. Studies have shown that curcumin can even reverse heart diseases to some extent [2].

These properties contribute to the maintenance of the inner lining of blood vessels, known as the endothelium [3]. A healthy endothelium is crucial for blood pressure regulation, blood clotting, and various other factors related to heart health.

 

3.     Helps Prevent Cancer 

Curcumin, the active ingredient found in turmeric, has been studied extensively for its potential to fight cancer. Studies have shown that curcumin can induce apoptosis (cell death) of cancer cells while leaving healthy cells unharmed [4]. In addition, research indicates that curcumin may help prevent the growth of new blood vessels in tumors, thus helping to stop their spread [4].

Furthermore, studies have found that curcumin can inhibit several enzymes that are involved in cell replication and tumor progression.

 

4.     Protection against Alzheimer’s 

It has been used in traditional medicine for centuries and its uses have been documented as far back as 4,000 years ago. Recent research has revealed that turmeric can protect against Alzheimer’s disease, making it an ideal choice for those looking to prevent its onset [5].

 

5.     Beneficial for Mental Health

Research indicates that curcumin can cross the blood-brain barrier, exerting direct neuroprotective effects. It has also been shown to influence several biological mechanisms associated with major depression, such as neuroinflammation, and oxidative stress pathway. Studies have concluded that curcumin is also effective as an anti-depressant [6].  

Moreover, curcumin enhances neuroplasticity and promotes neurogenesis, which is critical for mental health and cognitive function. Therefore, adding turmeric to one's diet may contribute to overall mental well-being.

 

6.     Anti-aging Properties

Turmeric possesses potent anti-aging properties primarily due to its active ingredient, curcumin. This polyphenolic compound has been extensively studied for its antioxidant capacities, which counteract the damage caused by free radicals in the body.

These free radicals are responsible for the physiological aging process, leading to cell damage and aging-related diseases. Furthermore, curcumin enhances the body's antioxidant enzymes, hence strengthening the body's defenses against oxidative stress.

 

7.     Helps Digestion

It contains compounds known as curcuminoids, which are powerful antioxidants that have anti-inflammatory properties. Studies suggest that these compounds may help to reduce inflammation in the digestive tract, which can be beneficial for those with digestive issues.

Curcuminoids may also help to reduce symptoms associated with irritable bowel syndrome (IBS), as well as reduce bloating and improve digestion.  

Additionally, turmeric is thought to stimulate the production of bile in the liver, which helps to break down fats in food more efficiently.

 

8.     It is Good for Skin Health

It may help reduce inflammation in the body, as well as protect against oxidative damage caused by free radicals. This means that regular consumption of turmeric can help to reduce the appearance of wrinkles and fine lines, as well as protect against sun damage. 

Turmeric is also known for its antioxidant and anti-aging properties. This means it can help to reduce inflammation in the skin and protect against environmental pollutants that can cause premature aging. Studies have shown that regular consumption of turmeric may inhibit the release of enzymes that break down collagen and elastin, as well as reduce the appearance of wrinkles. 

Turmeric also has antimicrobial properties, which makes it a great choice for those with acne-prone skin [7]. Studies have shown that turmeric can help reduce the bacteria on the skin’s surface and decrease inflammation associated with acne breakouts.

 

9.     Helps you Manage Weight

Studies have found that curcumin can help reduce inflammation in the body, which could be beneficial for weight management. It can also boost metabolism and fat burning, as well as increase satiety (feeling full after eating).

Turmeric may also be helpful when it comes to controlling blood sugar levels. This is because curcumin can improve insulin sensitivity, which can help regulate the body's response to glucose.

When it comes to managing weight, there is no one-size-fits-all solution. However, adding turmeric to your diet could be a simple and natural way to support your healthy lifestyle. Try adding it to smoothies or stir-fries for a flavor boost and enjoy all the benefits associated with turmeric.

 

10.  Helps Promote Immunity

Turmeric has long been known for its medicinal properties and is now gaining popularity as a natural health food. It has many benefits, especially when it comes to promoting immunity. 

Studies have shown that it may help reduce inflammation and boost the body’s immune system. It also has the potential to help fight off viruses and bacteria, as well as reduce allergies.

The anti-inflammatory properties of turmeric may also be beneficial for joint pain and inflammation. By reducing inflammation, it can help relieve the pain associated with arthritis and other joint issues [8].

In addition, curcumin is a powerful detoxifying agent. It can help flush out toxins from the body.

 

 

Conclusion

In conclusion, turmeric is a superfood that can have a variety of benefits for your health, including - anti-inflammatory properties, help with heart diseases, cancer prevention, Alzheimer’s protection, mental health benefits, anti-aging properties, boost in digestion and weight management capabilities as well as skin and immunity health.

However, if due to any reason, you cannot use turmeric, you can always take Rucir’s turmeric with ginger capsules. They combine the benefits of turmeric and ginger in a single capsule, your powerhouse of spices.

 

References

1. Edwards RL, Luis PB, Varuzza PV, Joseph AI, Presley SH, Chaturvedi R, et al. The anti-inflammatory activity of curcumin is mediated by its oxidative metabolites. J Biol Chem 2017;292:21243–52.

https://doi.org/10.1074/jbc.RA117.000123

https://pubmed.ncbi.nlm.nih.gov/29097552/

2. Jiang S, Han J, Li T, Xin Z, Ma Z, Di W, et al. Curcumin as a potential protective compound against cardiac diseases. Pharmacol Res 2017;119:373–83.

https://doi.org/10.1016/j.phrs.2017.03.001

https://pubmed.ncbi.nlm.nih.gov/28274852/

3. Santos-Parker JR, Strahler TR, Bassett CJ, Bispham NZ, Chonchol MB, Seals DR. Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults by increasing nitric oxide bioavailability and reducing oxidative stress. Aging (Albany NY) 2017;9:187–205.

https://doi.org/10.18632/aging.101149

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310664/

4. Astinfeshan M, Rasmi Y, Kheradmand F, Karimipour M, Rahbarghazi R, Aramwit P, et al. Curcumin inhibits angiogenesis in endothelial cells using downregulation of the PI3K/Akt signaling pathway. Food Bioscience 2019;29:86–93.

https://doi.org/10.1016/j.fbio.2019.04.005

https://www.sciencedirect.com/science/article/abs/pii/S2212429218303948?via%3Dihub

5. Zhang L, Fiala M, Cashman J, Sayre J, Espinosa A, Mahanian M, et al. Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer’s disease patients. J Alzheimers Dis 2006;10:1–7.

https://doi.org/10.3233/jad-2006-10101

https://pubmed.ncbi.nlm.nih.gov/16988474/

6. Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, et al. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res 2014;28:579–85.

https://doi.org/10.1002/ptr.5025

https://pubmed.ncbi.nlm.nih.gov/23832433/

7. Vaughn AR, Branum A, Sivamani RK. Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence. Phytother Res 2016;30:1243–64.

https://doi.org/10.1002/ptr.5640

https://pubmed.ncbi.nlm.nih.gov/27213821/

8. Belcaro G, Cesarone MR, Dugall M, Pellegrini L, Ledda A, Grossi MG, et al. Product-evaluation registry of Meriva®, a curcumin-phosphatidylcholine complex, for the complementary management of osteoarthritis. Panminerva Med 2010;52:55–62.

https://pubmed.ncbi.nlm.nih.gov/20657536/