Curcumin has medicinal and health-promoting effects. Curcumin and other chemical compounds found in turmeric may help reduce swelling (inflammation), thus making turmeric beneficial for treating conditions involving inflammation.
What is Turmeric?
Turmeric, scientifically known as Curcuma longa, is a plant belonging to the ginger family. It is also referred to as yellow ginger, turmeric root, Indian saffron, and various other names. Turmeric has been used for thousands of years in Asia and India, with its deep yellow-colored rhizomes being ground into a powder that serves as a key spice in curry dishes. The main active compound in turmeric is curcumin, which has medicinal and health-promoting effects. Curcumin and other chemical compounds in turmeric are believed to have anti-inflammatory properties, making turmeric beneficial for treating conditions involving inflammation.
Turmeric is also used in the production of various foods and beverages, including canned drinks, dairy products, baked goods, ice cream, yogurt, orange juice, cookies, popcorn, candies, cake decorations, cereals, seasonings, and gels. It’s a significant ingredient in many commercial curry powders as well.
What is the nutritional composition of turmeric?
Turmeric is also a good source of ω-3 fatty acids and α-linolenic acid. Over 100 components can be isolated from turmeric, including a group called curcuminoids, which are pigments. Curcuminoids consist of demethoxycurcumin, 5′-methoxycurcumin, and dihydrocurcumin. These have been identified as natural antioxidants.
Recommended evidenced effects and benefits of turmeric include:
1. Anti-Inflammatory Properties
The active compounds in turmeric, such as curcumin, possess anti-inflammatory, antioxidant, antibacterial, antiviral, antifungal, and anticancer properties. Turmeric is used for conditions like rheumatoid arthritis, chronic anterior uveitis, conjunctivitis, skin cancer, smallpox, chickenpox, wound healing, urinary tract infections, and liver diseases [1] [2].
2. Improved Digestive System Health
Turmeric is also used for digestive system disorders. It can reduce symptoms like bloating, jaundice, colic, abdominal pain, and flatulence. It’s used for conditions of indigestion, including loss of appetite, post-meal fullness, and liver and gallbladder diseases. Turmeric’s effects include anti-inflammatory, bile-stimulating, antibacterial, and carminative properties. It targets the digestive organs and is used to treat conditions such as familial adenomatous polyposis, inflammatory bowel disease, and colon cancer [3] [4] [5].
3. Delaying Degenerative Diseases
Many studies suggest significant benefits for both the body and brain. Curcumin, a natural anti-inflammatory compound in turmeric, is known to inhibit many molecules involved in inflammation, which is associated with conditions like heart disease, cancer, metabolic syndrome, Alzheimer’s disease, and various degenerative diseases [6] [7] [8] [9] [10]. Curcumin can significantly increase the body’s antioxidant capacity, neutralizing free radicals and enhancing the body’s own antioxidant enzymes[11] [12] [13] [14] [15]. It can elevate levels of brain-derived neurotrophic factor (BDNF), promoting new neuron growth and combating brain degeneration [16] [17] [18] [19].
4. Lowering the Risk of Heart Attacks
Turmeric interacts with several factors involved in heart disease, improving endothelial function. It serves as an effective anti-inflammatory and antioxidant, potentially aiding in reversing multiple steps of heart disease. In a study, patients undergoing coronary artery bypass surgery were randomly assigned to either a placebo or 4 grams of curcumin per day for several days before and after surgery. The curcumin group experienced a 65% reduction in the risk of heart attack during their hospital stay [20].
5. Cancer Prevention
Moreover, turmeric can induce various molecular changes in the body that may help prevent or even treat cancer. Curcumin has been studied as a beneficial herb in cancer treatment and has been found to impact cancer growth, development, and spread at the molecular level [21][22]. Studies indicate that it can promote cancer cell death, reduce angiogenesis (growth of new blood vessels in tumors), and metastasis (cancer spreading). Multiple studies suggest curcumin can inhibit cancer cell growth in the lab and suppress tumor growth in experimental animals [23][24] [25]. In a 30-day study, male subjects with colon lesions prone to cancer took 4 grams of curcumin daily, resulting in a 40% reduction in lesion numbers [26].
6. Improving Alzheimer’s Disease
Curcumin can cross the blood-brain barrier and has shown potential to improve various pathological processes associated with Alzheimer’s disease, including assisting in the clearance of amyloid plaques. Many studies indicate that curcumin can help alleviate symptoms of arthritis and may be more effective than anti-inflammatory drugs in certain cases [27] [28][29].
7. Treating Depression
Curcumin also shows promise in treating depression. In a controlled trial, 60 depressed patients were divided into three groups: one group took Prozac, another took 1 gram of curcumin, and the third group took both Prozac and curcumin. After 6 weeks, curcumin showed similar improvement to Prozac, with the combination group performing the best. According to this small study, curcumin was as effective as an antidepressant. Curcumin can elevate BDNF levels and potentially reverse some changes associated with depression. Some evidence also suggests that it can promote brain neurotransmitters serotonin and dopamine [30] [31] [32] [33].
What are the side effects of turmeric?
- Pregnancy, Breastfeeding, and Young Children:
There is currently insufficient safety research on the use of turmeric in pregnant, breastfeeding, and young children. Consult your physician before consuming turmeric in these situations. - Gallbladder Issues:
Turmeric may worsen gallbladder problems. If you have gallstones or bile duct obstruction, avoid using turmeric. - Blood Clotting Disorders:
Individuals with clotting disorders should avoid turmeric as it has anticoagulant effects, increasing the risk of bruising and bleeding. - Diabetes Medications:
If you are using blood sugar-lowering medications for diabetes, consult your physician before using turmeric. Turmeric can lower blood sugar levels, potentially causing hypoglycemia when combined with medications. - Gastrointestinal Issues:
Patients with stomach disorders should use turmeric cautiously, as it may cause stomach discomfort and worsen conditions like gastroesophageal reflux disease (GERD). - Male Fertility:
Men attempting to conceive should use high-dose turmeric with caution, as it may reduce testosterone levels and sperm motility. - Anemia and Iron Deficiency:
Consuming large amounts of turmeric might hinder iron absorption, so those with anemia or iron deficiency should use turmeric cautiously. - Anticoagulant Effect:
Avoid using turmeric within 2 weeks before or after surgery due to its anticoagulant effects.
Further Reading: 4 Tips to Enhance Turmeric Absorption.
