10 Proven Health Benefits of Turmeric and Curcumin
Turmeric, we all know this spice right from our newborn days as a core ingredient of paste that is usually applied to baby skin before a bath. In the toddler age, it becomes a perfect partner of milk to improve immunity. During teenage, it is an effective antiseptic for trivial burns, injuries, and bruises and preventing skin problems like acne. Turmeric benefits don’t end here but continue by grabbing a place in the common household in every kitchen. Be it adding in daily veggies or curries or an Indian traditional pickle of turmeric stick, this golden spice proves its name with its gold-like features.
Uses of turmeric are not limited to the kitchen or medicinal purposes. In India, not a single wedding can be completed without turmeric, as haldi is an important ritual where a paste of pure turmeric is applied to the would-be couple. Furthermore, turmeric is always used in daily worship, along with red turmeric powder. So, are you ready to explore this versatile golden spice and its medicinal properties further?
What Is Turmeric and Curcumin?
Turmeric, a common household spice that is native to South India, is packed with several benefits. If we dig into the historical footprints of turmeric, they take us to the 5th-century era, when India was a main exporter of this most effective nutritional supplement to the whole world. According to Ayurveda, turmeric is hot, light, and dry and features anti-inflammatory and antioxidant properties. In Ayurveda, it is also mentioned that turmeric is good for the prevention of several common health issues like colds, skin irritation, soothing bruises, and others.
Now exploring this spice scientifically, it is found that turmeric is an effective spice because of the habitual bioactive compound called curcumin. Although turmeric includes a variety of plant compounds, curcuminoids are the ones with the highest health benefits. There are three prominent curcuminoids namely curcumin, demethoxycurcumin, and bisdemethoxycurcumin out of which curcumin is the most active and health-promoting. The majority of turmeric preparations include 2-8% curcumin, which gives turmeric its distinctive colour and flavour.
What are the Top 10 Proven Health Benefits of Turmeric?
Turmeric curcumin is loaded with exceptional properties which make it the most popular spice which is consumed largely due to its in-built properties. Let’s list out the top 10 turmeric properties & benefits:
1. A Natural Anti-Inflammatory Compound
The ability to fight against inflammation is one of the major reasons behind the wild popularity of turmeric. Thanks to Curcumin for getting those powers! When compared scientifically, it is found that turmeric is more powerful and effective against inflammation as compared to well-established medicines. Turmeric properties are the best solution for chronic inflammation problems and other conditions like bowel disease, pancreatitis, arthritis, and many more.
2. Loaded with Anti-Oxidant Properties
Oxidative damage is one of the drivers of ageing and several neurological diseases. Free radicals get reacted with organic substances like fatty acids, DNA, and proteins and create a messy picture in the body. Curcumin’s health benefits as it is a powerhouse of antioxidants are like bliss in protecting the body from free radicals.
3. May Help Regulate Blood Sugar Levels
Curcumin benefits in diabetes are popular as the compound is greatly associated with diabetes disorders like diabetic nephropathy, which impacts people with type 1 and type 2 diabetes. One of the main substances of curcumin – tetrahydrocurcumin may lead to a significant lowering of blood sugar levels and improvement in plasma insulin. Turmeric’s anti-inflammatory properties can prevent diabetes and related factors like insulin resistance, high blood sugar levels, and hyperlipidemia.
4. Lower Risk of Heart Diseases
Curcumin in turmeric can lower the risk of heart disease by improving the functions of endothelium, the lining of the blood vessels. Dysfunction of this is one of the major reasons for heart disease and other problems, such as blood clotting, and blood pressure. With in-built properties of anti-inflammatory and antioxidant, curcumin can lower your risk of heart disease.
5. Turmeric May Help Cancer Prevention
We all know that inflammation is directly related to tumour growth and this is exactly where turmeric comes into the picture. Turmeric for inflammation works as a miracle with its magical compound of curcumin. Although, research is needed to confirm this fact but still reports are on the positive side that tells curcumin may help to prevent cancer but nothing is confirmed.
6. May Lower Alzheimer’s Symptoms
Turmeric Curcumin may protect the human brain from degenerative diseases like Alzheimer’s and may delay or even reverse it. Wondered how? Ability to increase BDNF levels, turmeric keeps the nerve cells healthy and regulates the communication between nerve cells.
7. Curcumin for Arthritis
Curcumin uses its anti-inflammatory properties to fight against chronic inflammatory diseases like arthritis, which highly impact the joints. With regular consumption of turmeric, one can experience an improvement in joint tenderness and swelling.
8. May Help in Depression
BDNF or brain-derived neurotrophic factor is one of the main drivers of neuron development and promotes the life of neurons. This BDNF benefits against depression and plays an important role in memory and learning. Several brain issues like depression, and Alzheimer’s are linked to decreased levels of this BDNF protein. Curcumin in turmeric boosts the levels of the BDNF hormone and may help in fighting several degenerative processes in your brain.
9. A Boon for Skin Problems
Turmeric is best used for various skin issues since ancient times. With anti-inflammatory, anti-microbial and anti-oxidant nutrients, one can fight skin issues like acne, photoaging, and psoriasis. Curcumin’s in-built properties make it more appealing for advanced skincare. But it is not advised not to replace this with other skin care methods. Several studies also conclude that turmeric curcumin works best in delaying brain degeneration, and against other anti-ageing problems.
10. A Natural Body Protector from Free Radicals
Too much exposure to free radicals can damage our health and can play with the levels of proteins, fat, and DNA. Turmeric, as a natural body protector protects our body from these free radicals with its anti-oxidant properties. Curcumin present in turmeric is highly effective against these radicals as it controls the enzymes, neutralizes them, and keeps the body fit for a longer time.
What are the Different Ways to Include Turmeric in Daily Life?
Turmeric is mostly consumed in its powder form, as it is easy to store and ready to use. The turmeric powder benefits are the same as the sticks and can be added to recipes without any culinary skills. Adding turmeric powder brings bright yellow colour to recipes and the taste changes to mild bitter when added in a bigger amount. After understanding turmeric’s nutritional benefits, one will surely lure to add it to the daily consumption list. Here we help by providing some easy ways to do it:
1. Golden Milk
Boil two cups of milk or unsweetened almond milk with 1 teaspoon each of turmeric powder and ginger powder. Off the flame after completely boiling it. Add 1 teaspoon of raw honey and have this golden milk before going to bed.
2. Mix with Honey
Mixing turmeric powder with honey is the best home remedy for colds. It will reduce inflammation and will boost your immunity.
A partner in Sunny Side up… Sprinkling turmeric while making sunny side up is the best way to add turmeric in the undetected form which mostly works for kids.
3. Turmeric Tea
Bring 2 cups of water to a boil, and add 2 teaspoons of turmeric powder. Add 1 teaspoon of raw honey, and lemon juice, and add a twist of black pepper. One can enjoy a cup of this tea to avail of turmeric tea benefits at any time of the day!
The recent pandemic has brought an alerting change to our lives and we have become more curious and attentive to our health as compared to the pre-pandemic era. All of us are focusing on improving the body’s defense system and maintaining optimal health. As we all know that prevention is better than cure, organic turmeric, the golden spice, and a wonder drug can offer you relief from several health issues. Bundled with high levels of anti-inflammatory properties, turmeric can be your best health partner at every stage of life. Although there are some trivial side effects of curcumin when consumed over the prescribed doses like yellow stool, nausea, diarrhoea, and skin rash, it is recommended to consult a health practitioner before starting the consumption. Choose us for organically produced, fresh turmeric and experience the wonders for your health!
