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Turmeric
Turmeric is a plant used as a spice, cultivated in India and other parts of Asia, as well as Central America. It has been used for centuries to treat various medical conditions and is currently used as a dietary supplement in some cases. Most of turmeric’s benefits are attributed to a compound called curcumin, which is a powerful compound with anti-inflammatory properties. Therefore, it is considered effective like some anti-inflammatory medications. This compound also has antioxidant properties, which may improve heart health and reduce the risk of cancer.
Curcumin constitutes about 2-8% of turmeric, giving it its distinctive color and flavor. Turmeric can be used in various ways; it can be included in different cooking recipes to add flavor to many foods and spices, such as Indian curry, certain types of cheese, and butter. It can also be consumed as tea or added to many recipes. Turmeric supplements are used for certain medical conditions, such as joint pain and inflammation, kidney issues, heartburn, Alzheimer’s disease, and irritable bowel syndrome. However, there is insufficient research to confirm the effectiveness of these supplements in these cases.
It is worth noting that when purchasing turmeric, it is advisable to choose organic varieties from reputable brands to ensure quality.
Benefits of turmeric according to effectiveness :
Turmeric offers numerous health benefits for the human body, which vary according to their effectiveness. Some of these benefits include:
Lowering triglyceride and cholesterol levels: Turmeric may reduce triglyceride levels, although its effect on cholesterol levels is still under study.
Alleviating depression: Taking curcumin twice daily for six weeks has been shown to be as effective as the antidepressant fluoxetine, according to a study conducted at Peking University in China in 2005 on rats.
Reducing fat accumulation in the liver in non-drinkers: Studies indicate that turmeric extract reduces indicators of liver damage in individuals with liver disease not caused by alcohol consumption, known as non-alcoholic fatty liver disease. Turmeric appears to help prevent further fat accumulation in the livers of those with this condition.
Relieving arthritis symptoms: Curcumin in turmeric is believed to target specific inflammatory cells and inhibit the enzymes that cause inflammation. The Arthritis Foundation recommends turmeric for individuals suffering from this condition. A review conducted in 2016 found that taking 1,000 milligrams of curcumin for 12 weeks reduced pain and inflammation caused by arthritis. Turmeric can be consumed in various ways to alleviate arthritis, such as drinking it as tea or adding it to milk or coffee.
Additionally, the plant compounds found in turmeric may reduce inflammatory markers in the body, contributing to the relief of symptoms in osteoarthritis.
Reducing Irritable Bowel Syndrome Symptoms
A study conducted in 2004 indicated that individuals taking turmeric extract capsules daily for eight weeks experienced a reduction in abdominal pain and an improvement in quality of life. However, this study was not sufficient, and more evidence is needed to confirm these findings.
Additionally, another study conducted on animals in 2010 at the Himalayan Institute of Medical Sciences suggested the potential of curcumin to address various gastrointestinal issues, as it is believed to alleviate abnormal contractions. However, this remains unconfirmed.
Reducing the Risk of Diabetes
An initial study published in Diabetes Care in 2012 involving individuals at risk for diabetes found that those who took curcumin for nine months were less likely to develop diabetes compared to those who did not. Researchers believe that turmeric may be beneficial for people with diabetes due to its anti-inflammatory and antioxidant properties, which are considered risk factors for the disease.
A review of over 200 studies published in Evidence-based Complementary and Alternative Medicine indicated that curcumin could improve insulin resistance and cholesterol levels in individuals with diabetes. However, this review noted that curcumin does not affect blood sugar levels, and further studies on humans are needed to understand its effects more precisely.
Alleviating Ulcerative Colitis
Turmeric has been found to help maintain remission of symptoms associated with ulcerative colitis. A review study conducted by the University of Maryland Medical Center indicated that individuals with ulcerative colitis who consumed curcumin may be less likely to experience relapse when used alongside standard medications for the condition. However, researchers noted that these findings are not yet confirmed, and further studies with larger sample sizes are needed to validate these results.
Improving Conditions in Tuberculosis Patients
The use of a product containing turmeric and a plant called Tinospora cordifolia has been shown to potentially reduce bacterial load and enhance wound healing in tuberculosis patients. Additionally, it may help mitigate liver toxicity caused by treatments received by these patients. This was indicated by a study conducted in 2008 at Veer Narmad South Gujarat University in India.
The recommended dosage of turmeric.
Studies typically recommend using a dosage ranging from 500 to 2000 milligrams of turmeric extract daily. This is because extracts contain a much higher concentration of curcumin compared to regular turmeric. In other words, regular turmeric contains about 3% curcumin, while turmeric extract contains approximately 95% curcumin.
Osteoarthritis: It is advised to take 500 milligrams of turmeric extract twice daily for a duration of two to three months.
High Cholesterol: A dosage of 700 milligrams of turmeric extract twice daily for three months is recommended.
Skin Itching: It is suggested to take 500 milligrams of turmeric three times daily for a period of two months.
Precautions Associated with Turmeric Use
- Allergic Reactions: Some individuals may experience allergic reactions to turmeric. Symptoms can include skin rash, itching, or difficulty breathing.
- Blood Thinning Effects: Turmeric may have blood-thinning properties, which can increase the risk of bleeding, especially for individuals taking anticoagulant medications.
- Gallbladder Issues: People with gallbladder problems should avoid turmeric, as it may stimulate gallbladder contractions.
- Pregnancy and Breastfeeding: Pregnant or breastfeeding women should consult a healthcare provider before using turmeric in medicinal amounts, as high doses may not be safe.
- Interaction with Medications: Turmeric can interact with certain medications, including those for diabetes, anticoagulants, and acid-reducing drugs. It’s important to consult a healthcare professional before combining turmeric with prescription medications.
- Gastrointestinal Issues: High doses may cause gastrointestinal disturbances, such as nausea or diarrhea.
- Chronic Conditions: Individuals with chronic health conditions should seek medical advice before using turmeric supplements.
