Turmeric is a spice that comes from the root of the curcuma longa plant, which is a perennial in the ginger family. Its major active ingredient is curcumin.
Turmeric is also a key ingredient in Ayurveda and Chinese traditional medicine. Although research suggests that turmeric extract may reduce osteoarthritis pain, more research is needed.
We know the primary turmeric health benefits include its antibacterial, antiviral, anti-inflammatory, and antioxidant activity. Current evidence suggests curcumin also contains antifungal properties. Multiple tests concluded that turmeric could reduce candida overgrowth and target fungal infections with moderate success.
Curcumin is the active ingredient in turmeric. There are many health claims. But what do the studies say?
Depression can cause a reduction in brain-derived neurotrophic factors (BDNF), which causes your hippocampus to shrink, which is responsible for learning and memory. Curcumin may be able to boost BDNF levels, and possibly reverse the decline.
Turmeric has many benefits, including the ability to increase memory and reduce pain. This yellow-colored spice adds flavor to your meals.
Do you hesitate to buy a supplement but aren't ready to commit? You can still get a benefit from cooking with turmeric, even though it won't give you a significant health boost.
Certain conditions have demonstrated the potential for curcumin to act as an anticoagulant. Turmeric extract affects several stages in the coagulation process. These include hemostasis and thrombosis, which are both local blood clotting. However, further human trials are required to confirm the effectiveness of turmeric extract.
Turmeric’s treasure lies in curcumin’s benefits. Curcumin has antioxidants and anti-inflammatory properties. Researchers are investigating whether it may help diseases in which inflammation plays a role — from arthritis to ulcerative colitis.
It is easy to incorporate the spice into smoothies and curries.
Multiple trials have proven curcumin’s anti-inflammatory capabilities through its inhibition key inflammatory markers. Turmeric's antioxidant property also reduces oxidative damage, which is linked to low-grade inflammation.
How much turmeric should I take each day? A daily intake of 150 to 250 mg curcumin is recommended. This is a safe and effective dose range for most people.
Turmeric might increase the body's ability to absorb paclitaxel. Paclitaxel may have side effects or effects that are increased by taking turmeric and paclitaxel. Unfortunately, we don't have enough information to be able to say if this is of concern.
The effects of estrogen might be affected if you consume large amounts of turmeric. Combining turmeric with estrogen may decrease estrogen's effects.