According to several studies, Turmeric offers major benefits for both physical and mental health. Spices like turmeric have the potential to be among the most potent dietary supplements on the market. Ground roots of the plant are used to make the spice cupboard staples and shelves that contain turmeric. Processed turmeric’s vivid yellow color has inspired many cultures to use it as a dye. Curry powder contains ground turmeric as one of its main ingredients. Turmeric goods available for purchase include extracts, teas, powders, and capsules.
Turmeric’s main component, curcumin, has powerful biological effects. Ayurvedic medicine, an age-old Indian treatment modality, suggests turmeric for various ailments. They consist of inflammatory and chronic pain.
The following are the top 10 evidence-based health benefits of turmeric and curcumin
1. Turmeric includes bioactive chemicals with therapeutic potential.
It is a potent antioxidant with strong anti-inflammatory qualities. Using turmeric as a spice alone is not a simple way to obtain the levels seen in most studies on this plant. For this reason, some choose to take supplements.
Moreover, curcumin has a poor bloodstream absorption rate. Curcumin’s bioavailability—the speed at which your body absorbs a substance—must increase if you want to fully benefit from it. When used with piperine-containing black pepper, it is advantageous. The natural substance piperine boosts the absorption of curcumin by 2,000%.
2. A natural anti-inflammatory agent is curcumin.
Bioactive compounds like curcumin can help reduce inflammation, but they need to be taken at very high dosages to be effective. Nevertheless, it implies that it can fight against inflammation, which is connected to numerous illnesses and health problems. For this reason, anything with the ability to reduce chronic inflammation may help prevent or treat these conditions.
3. Turmeric can improve the antioxidant capacity of the body.
Curcumin’s molecular composition makes it a powerful antioxidant capable of neutralizing free radicals. Furthermore, animal and cellular studies indicate that curcumin may inhibit free radical activity while increasing the activity of other antioxidants.
4. Curcumin can increase brain-derived neurotrophic factor.
Many common brain illnesses, including depression and Alzheimer’s disease, have been linked to low levels of BDNF protein. Both animal and human research have indicated that curcumin may enhance BDNF levels in the brain. This could help postpone or even reverse many brain disorders and age-related declines in brain function. It may also aid with memory and attention.
5. Curcumin may lower your risk of heart disease
Heart disease is the leading cause of death in the globe. According to research, curcumin may help protect against several stages of heart disease. It specifically improves the function of the lining of your blood vessels.
Several other research have suggested that curcumin can benefit heart health. Furthermore, curcumin, as previously noted, can help reduce inflammation and oxidation, both of which can contribute to heart disease.
6. Turmeric might help prevent cancer.
Curcumin pills tend to be effective against a wide range of cancer types. Curcumin has been examined as a cancer-fighting herb and has been shown to influence cancer growth and development.
Studies demonstrate that it can:
- Contribute to the death of cancer cells.
- Reduce angiogenesis (the development of new blood vessels in malignancies).
- Reduce metastasis (the spread of cancer).
There is also evidence that curcumin may prevent cancer from developing in the first place, particularly gut malignancies such as colorectal cancer.
7. Curcumin may help treat Alzheimer's disease.
Alzheimer’s disease is the most common type of dementia and may account for up to 70% of dementia cases. Curcumin has been shown to improve both inflammation and oxidative damage, which are known to have roles in Alzheimer’s disease.
Furthermore, evidence suggests that curcumin can help eliminate the disease-causing protein tangles known as amyloid plaques. However, whether curcumin can reduce or even prevent the progression of Alzheimer’s disease in humans is unknown and requires further research.
8. Arthritis sufferers respond well to curcumin supplementation.
There are many different types of arthritis, most of which are linked to inflammation of the joints. In an osteoarthritis trial, curcumin was found to be more effective than a placebo at reducing pain, and its results were also consistent with those of nonsteroidal anti-inflammatory drugs (NSAIDs).
Curcumin was shown in another rheumatoid arthritis study to lower inflammation associated with the condition. Nevertheless, more investigation is required to determine whether curcumin can take the place of these drugs in the management of inflammatory pain associated with arthritis.
9. Curcumin has antidepressant properties.
Using curcumin to treat mental problems offers some hope. It has positive effects on the brain by raising serotonin and dopamine levels, decreasing inflammation, and encouraging brain plasticity. This suggests that the plant could be a good antidepressant.
A 2018 study on animals suggested that curcumin may also help reduce anxiety; however, further research in humans is needed to corroborate this.
10. Curcumin may fight age-related chronic diseases and assist postpone aging.
Curcumin may improve longevity if it is indeed able to fend against heart disease, cancer, and Alzheimer’s. This implies that curcumin might be useful as a dietary supplement for anti-aging. Since inflammation and oxidation are thought to contribute to aging, curcumin may have benefits beyond merely avoiding illness.
Numerous scientifically demonstrated health advantages of turmeric, particularly its most active ingredient, curcumin, include the potential to lower blood pressure, prevent cancer, and improve heart health.
It has strong antioxidant and anti-inflammatory properties. Additionally, it might lessen the signs of arthritis and depression. While these benefits are possible, they are limited currently because of curcumin’s scarce bioavailability, and more research is needed.