Today, you’ll discover the top 10 health benefits of eating turmeric every day. Do you eat turmeric? Maybe you already consume turmeric in curries or turmeric latte known as golden milk.
Turmeric is a plant from the ginger family. It is commonly used as a spice and also as traditional medicine. The benefits of turmeric come from curcuminoids. The main curcuminoid of turmeric is curcumin, which makes up 77% of all curcuminoids and gives turmeric its yellow color. Continue watching till the end to discover 3 ways you can skyrocket the amazing benefits of turmeric.
Number 10. “Protect Your Neurons.”
Neurons or nerve cells transport information between different areas of the brain. Fortunately, neurons can increase and grow new connections even in adulthood. This is great news because you can keep your brain healthy by enhancing nerve cell connections!
Curcumin can increase brain-derived neurotrophic factor (BDNF), a protein that promotes healthy neurons and improves memory and learning. When neurons are damaged, BDNF decreases, and neurodegenerative diseases such as depression, epilepsy, migraine, Parkinson’s, and Alzheimer’s disease can occur.
Curcumin also protects nerve cells from damage by blocking inflammatory molecules.
It reduces Alzheimer’s disease symptoms and migraine by binding to a protein called Amyloid Beta. When these protein pieces clump together to form plaques in the brain, it leads to brain damage. Research on Alzheimer’s patients has found that curcumin removes these plaques and prevents their formation.
Number 9. “Reduce Oxidative Stress & Inflammation.”
Radical oxygen species (ROS) are free radicals produced by metabolism and pollutants. Oxidative damage caused by ROS can trigger chronic inflammation, the leading cause of chronic diseases such as diabetes, heart disease, and macular degeneration. Luckily, we can eat antioxidant foods such as turmeric to capture ROS and eliminate it to protect our cells.
Number 8. “Support Liver Function.”
The liver has a crucial role in detoxification because it metabolizes drugs and toxins. Curcumin increases the detox activity of enzymes of the liver. Besides, curcumin showed beneficial effects on patients with nonalcoholic fatty liver disease (NAFLD). Fatty liver is caused by fat accumulation in the liver and affects liver function if it progresses. A meta-analysis study was done in 2019, that investigated studies in which fatty liver patients were given 70 to 3000 mg of curcumin daily for 8 to 12 weeks. The results showed that curcumin supplementation reduced body weight and waist circumference in patients with nonalcoholic fatty liver disease. Considering weight loss is beneficial to reverse fatty liver, curcumin can support liver health. See our video, “7 Signs and Symptoms of Fatty Liver – Reverse!”
Number 7. “Reduce Pain in Joints.”
A healthy skeletal system is important for pain-free living and aging. Unfortunately, some diseases such as arthritis, a painful condition caused by inflammation in the joints, can restrict your movement. A study done in 2016 showed that patients who were given 1000 mg of curcumin daily, experienced reduced pain and inflammation-related symptoms.
Number 6. “Prevent Bowel Diseases.”
Crohn’s disease and ulcerative colitis are inflammatory bowel diseases (IBD) characterized by inflammation of the intestines. IBD is characterized by an abnormal immune response to inflammation caused by intestinal microbes. Curcumin can improve IBD by regulating immune responses and reducing inflammation.
Number 5. “Boost Collagen Synthesis.”
Collagen is one of the building blocks of skin. It gives the skin elasticity and a younger look. Curcumin can help you have healthy and glowing skin by inducing collagen synthesis and reducing inflammation. Curcumin can help blood vessels to form during injury, so oxygen and nutrient transport can increase. As a result, the wound-healing time for injuries is reduced.
Number 4. “Improve Blood Glucose Levels.”
Curcumin has beneficial effects on blood glucose levels. A study done in 2021, evaluated curcumin’s effects on type 2 diabetes patients’ blood sugar levels. Patients given curcumin showed reduced fasting blood glucose and hemoglobin A1c levels, which means their blood sugar levels were improved and became more stable.
Number 3. “Help Prevent Cancer.”
Curcumin effects have been shown in various cancers, including breast, lung, and gastric cancer. Studies showed curcumin could help prevent or treat cancer by inducing the death of harmful cells, decreasing new blood vessel formation, and preventing the travel and location of cancer cells to other parts of the body. As mentioned earlier, oxidative stress and inflammation caused by reactive oxygen species may damage the DNA. This is one of the main reasons for cancerous cells. Curcumin’s powerful antioxidant effects can protect cells from inflammatory molecules.
Number 2. “Protect Your Lungs.”
The lungs are highly exposed to oxidative stress because they are directly in contact with environmental pollutants and oxygen during breathing. As an antioxidant, curcumin prevents damage and inflammation in the lungs, improving diseases such as asthma and chronic obstructive pulmonary disease (COPD).
Number 1. “Protect Your Heart.”
Curcumin shows cardioprotective, heart-friendly effects by lowering blood lipid levels. It can inhibit atherosclerosis, a severe heart condition in which lipids clog blood vessels and obstruct blood flow. Atherosclerosis can lead to heart attack, stroke, and even death. In a study done in 2008, patients with a heart disease called acute coronary syndrome, were given 15 to 60 mg of curcumin supplementation 3 times a day for 2 months. As a result, the patients’ triglyceride and LDL levels known as ‘bad cholesterol’ decreased, and HDL levels known as ‘good cholesterol’ increased.
There you have it! The top 10 reasons to take turmeric daily! Next, what is the effective dose of turmeric? Studies show that turmeric doses of 500 to 2,000 mg per day are effective. This is normally a curcumin extract with a much higher curcumin concentration than that found in food. Turmeric spices contain around 3% curcumin, compared to 95% curcumin in extracts. However, turmeric has benefits even when eaten as a spice!
To see our recommended liquid turmeric extract, which has superior bioavailability to unlock the power of turmeric, click the link in the description below.
Do note that turmeric may interact with certain medications and cause unwelcome effects. Consult your doctor before taking turmeric with any prescription drug. Click the link below to get a list of medications that should not be taken with turmeric: “Don’t Ever Use Turmeric If You’re On Any of The Following Medications”
When you orally take curcumin, only a small amount of it is absorbed from the intestines. Most of it is excreted through the feces.
Fortunately, there are 3 simple kitchen strategies that you can use to boost the bioavailability of turmeric.
Number 1. Increase absorption by taking turmeric with piper nigrum, commonly known as black pepper. Studies showed that black pepper increases the bioavailability of curcumin by 20 times.
Number 2. Turmeric needs to be combined with fats for your body to assimilate the curcuminoids. When eaten with healthy fats, such as eggs, coconut oil, grass-fed butter, and olive oil, curcumin can be directly absorbed into the bloodstream.
Number 3. Increase turmeric bioavailability with heat, by adding this spice to your cooking extensively. This is where the sauté pan and a little warm oil come into play.
And now, over to you: Do you eat turmeric regularly? What are your favorite ways to add this amazing spice to your diet?
Leave your comments below. We’d love to hear from you.