Imagine a single spice that not only adds vibrant color and flavor to your favorite dishes but also holds a treasure trove of health benefits within its humble orange hue. Enter the health benefits of turmeric, the dazzling golden spice that has been enchanting taste buds and igniting curiosity for centuries.
In this blog, we’re about to unveil the surprising powers of turmeric. From soothing inflammation to nurturing your brain cells, this unassuming spice has a lot more to offer than you might expect. Research suggests that curcumin, the active compound in turmeric, has powerful anti-inflammatory and antioxidant properties, making it beneficial for various health conditions.
Turmeric, known as “हल्दी” (Haldi) in Hindi, has been a staple in Ayurveda for thousands of years. Get ready to be inspired because the secrets of the golden spice are about to unfold in a way that’s simple, relatable, and nothing short of fascinating. Read on!
Nutritional Value Of Turmeric
Ground or fresh turmeric is an ingredient in many cuisines. It is a major ingredient in curry powder, and people also add it to smoothies, hot drinks, and soups.
According to the U.S. Department of Agriculture, one tablespoon of ground turmeric powder contains:
10 Surprising Health Benefits Of Turmeric!
Turmeric, also known as haldi, is a popular spice commonly used in cooking. The health benefits of turmeric is been there for centuries. Here are some surprising health benefits of this anti inflammatory food explained in simple words:
A healthy immune system is what we all need at this point. Turmeric is a natural compound that helps boost the immune system. It also fights viral multiplication in the body.
1. Antioxidant Boost
- Haldi contains something special called “curcumin,” which acts like a shield against troublemaking free radicals.
- Research published in the National Library of Medicine suggests that curcumin not only fights free radicals directly but also boosts the body’s own antioxidant enzymes, enhancing overall protection.
- When you eat haldi or use it in your food, you’re basically inviting this superhero into your body. So, Curcumin teams up with your body’s defenses to neutralize these free radicals, preventing them from causing harm.
2. Good For Your Lungs
- A small, earlier study from 2014 looked at the effects of curcumin on people with bronchial asthma, a different condition involving airway inflammation.
- By reducing inflammation, curcumin helps calm down any irritation or swelling that might affect your lungs. This is crucial because when your lungs are irritated, they might not work as efficiently, and you might find it harder to breathe.
- Curcumin’s antioxidant power is like giving your lungs a shield against harmful molecules that can cause damage.
- So, when you enjoy dishes with haldi, you’re not only adding flavor to your meals but also giving your lung superheroes a boost. Include turmeric milk benefits for lungs and breathe easy!
4. Helps you get rid of the Bulge
- Inflammation can sometimes slow down your weight loss progress. Curcumin’s anti-inflammatory power paves the path for your body to work better in getting rid of excess weight. Try turmeric water for weight loss and boost metabolism.
- Curcumin also gives your metabolism a gentle boost, which means your body can use up more energy and resources.
- So, haldi is of the best herbs for weight loss in your cooking, you’re not just adding flavor; you’re giving your body a helping hand on its journey to lose belly fat. But remember, just like a fitness journey, haldi works best when combined with a diet and regular exercise.
3. Helps In battles against Depression
- According to Science Direct, several studies have supported the antidepressant effects of curcumin (from the spice turmeric) for people with major depressive disorder.
- When you use haldi in your meals, curcumin starts its work. It’s like giving your mind’s garden a special fertilizer that encourages the growth of happiness. Curcumin’s superpower is its ability to reduce inflammation and support your brain.
- Inflammation can also affect your mood. Curcumin’s anti-inflammatory power is like a ray of sunshine that helps clear away those storm clouds of negativity. So, by doing this, it creates a more cheerful atmosphere in your mind.
5. Speeds Up Wound Healing
- Inflammation, which is your body’s way of saying “we’re fixing something,” can sometimes linger longer than needed. Curcumin’s anti-inflammatory power is like a peacekeeper, calming down the workers after the job is done. This helps prevent unnecessary discomfort around the wound.
- According to the National Institutes of Health, curcumin stimulates the production of the growth factors involved in the wound healing process, and so curcumin also accelerates the management of wound restoration.
6. Health Benefits Of Turmeric For Heart Patients
- Haldi has anti-inflammatory properties, thanks to curcumin again. Inflammation can play a role in heart diseases, and reducing it might be good for your heart health.
- Haldi might also help improve the function of the blood vessels and lower “bad” to normal cholesterol levels. This could potentially reduce the risk of heart problems. But just like with diabetes, haldi isn’t a replacement for prescribed heart medications or a heart-healthy diet.
7. Turmeric Benefits For Skin
- Haldi is also used to make the skin shine and glow. Because of its antioxidant properties, it is one of the most used products to boost skin health. Turmeric powder can be mixed with a variety of ingredients and used as a face pack.
- Turmeric’s anti-inflammatory and antioxidant properties may help with various skin conditions, such as acne and psoriasis. It could promote healing and provide a natural glow to the skin.
- Growing evidence shows that an active ingredient of turmeric, curcumin, may be used medically to treat various dermatologic diseases.
8. Helps Protect Against Alzheimer’s
- Inflammation can lead to gradual damage. Curcumin’s anti-inflammatory potency serves as a calming breeze that disperses this storm, shielding your brain cells from harm. By doing so, it maintains a healthier atmosphere within your brain.
- According to the National Library of Medicine, Curcumin is an antioxidant that has anti-inflammatory and lipophilic action and improves cognitive functions in patients with Alzheimer’s disease.
- Curcumin also takes on the role of promoting the production of “BDNF,” similar to brain nourishment. Imagine BDNF as a nutrient-rich fertilizer for your brain’s garden. When your brain receives ample BDNF, it’s akin to providing your mental garden the nutrients it requires to flourish and resist the effects of Alzheimer’s.
9. Health Benefits Of Turmeric For Arthritis Pain
- It shows a reduction in severe inflammation that affects the joints during rheumatoid arthritis (RA).
- It can also be a reliable choice for long-term osteoarthritis therapy (OA).
- Turmeric contains a compound called curcumin, which has strong anti-inflammatory properties. Inflammation is a natural response by our body to fight off harmful stimuli, but when it becomes chronic, it can contribute to various diseases.
- Curcumin helps to reduce this chronic inflammation, potentially lowering the risk of conditions like heart disease, and cancer, and helps in arthritis treatment.
10. Anti-Inflammatory Power
- Turmeric contains a compound called curcumin, which has strong anti-inflammatory properties.
- Inflammation is a natural response by our body to fight off harmful stimuli, but when it becomes chronic, it can contribute to various diseases.
- According to a research article, Curcumin helps to reduce this chronic inflammation, potentially lowering the risk of conditions like heart disease, cancer, and arthritis.
Connect with our expert dietitians today to get a personalized diet plan that includes all the benefits of turmeric and other essential nutrients to boost your health!
How To Add Turmeric Benefits To Your Daily Diet?
1. Turmeric Tea
Turmeric tea is simply an infusion of turmeric powder in hot water. You can also try out the recipe for our ginger-turmeric tea.
2. Turmeric Milk
Warm milk with a dash of turmeric or ‘Haldi wala doodh’ after dinner works best. Other benefits of drinking turmeric milk before sleep are:
3. Ginger With Turmeric Tea
Ginger tea with haldi is of the best fat burning drinks to try. So, start your day right with a sip of this healthy cup of chai.
Effective Dosage of Turmeric & Curcumin
- Research-based doses: 500–2,000 mg of turmeric per day, usually in extract form (95% curcumin).
- Indian diet intake: Approx. 2,000–2,500 mg turmeric daily, providing only 60–100 mg curcumin.
- Turmeric powder: It includes 3% curcumin vs. extracts with 95% curcumin.
- Health benefits observed in studies:
- Osteoarthritis: 500–1,500 mg daily for 3 months.(NLM)
- Itchy skin: 500 mg thrice daily for 2 months. (NIH)
- Ulcerative colitis: 100–10,000 mg extract daily. (NCBI)
- WHO recommended intake: Up to 1.4 mg per pound (0–3 mg/kg) of body weight per day.
Caution: High doses are not advised long-term due to limited safety research. Always consult a doctor before using turmeric supplements.
Side Effects and Precautions of Turmeric
Turmeric is generally safe for most people when consumed in moderate amounts, but excessive use or certain health conditions may require caution.
1. Digestive Issues
- High doses of turmeric may cause stomach troubles like acid reflux, bloating, or diarrhea in some individuals.
- People with acidic tendencies or GERD should limit intake.
2. Blood Thinning Effect
- Turmeric has natural anticoagulant (blood-thinning) properties, which may increase the risk of bleeding.
- Avoid excessive turmeric if you are taking blood thinners like aspirin or warfarin.
3. Low Blood Pressure
- According to a study, turmeric may lower blood pressure, which can be problematic for those already taking hypertension medication.
4. Gallbladder Issues
- People with stones in gallbladder or bile duct obstructions should avoid turmeric, as it can stimulate bile production and worsen symptoms.
5. Iron Absorption Interference
- Excess turmeric may inhibit iron absorption, making it unsuitable for those with iron deficiency or anemia.
6. Pregnancy & Breastfeeding
- According to a research article, pregnant or breastfeeding women should not consume too much turmeric. While small amounts in food are safe, high medicinal doses should be avoided as turmeric may stimulate uterine contractions.
7. Kidney Stones Risk
- Turmeric also contains oxalates, which can increase the risk of kidney stones in susceptible individuals. Check out the best diet for kidney stones here in this blog!
Conclusion
Turmeric, the golden spice commonly found in our kitchens, harbors a plethora of health benefits. Moreover, its active compound, curcumin, boasts remarkable anti-inflammatory and antioxidant properties, which can help combat chronic diseases and support heart health.
Here are the key takeaways:
- Overview: Turmeric, also known as Haldi, is a golden spice with powerful health benefits, primarily due to curcumin, its key active compound. It has been used in Ayurveda for centuries for its healing properties.
- Nutritional Value: Rich in antioxidants, vitamins (C, E, K), minerals (iron, potassium, manganese), and curcumin, which support overall health.
- Health Benefits:
- Antioxidant Boost: Curcumin neutralizes harmful free radicals, preventing cellular damage.
- Lung Health: Helps reduce inflammation and oxidative stress, improving respiratory function.
- Weight Loss: It is one of the best spices for weight loss. It supports metabolism and reduces inflammation, aiding in fat loss.
- Mental Health: Helps combat depression and anxiety by promoting brain function.
- Wound Healing: Curcumin speeds up recovery by reducing inflammation and protecting against infection.
- Heart Health: Lowers cholesterol, improves blood vessel function, and reduces heart disease risk.
- Skin Health: Fights acne, improves glow, and promotes healing due to antioxidant properties.
- Alzheimer’s Prevention: Curcumin supports brain function and protects against cognitive decline.
- Arthritis Relief: Reduces joint inflammation and pain, especially in rheumatoid arthritis.
- Anti-Inflammatory Power: Helps prevent chronic inflammation-related diseases like cancer, diabetes, and heart disease.
- Dosage: Research suggests 500–2,000 mg daily in extract form (95% curcumin), while Indian diets naturally provide 2,000–2,500 mg turmeric, equating to 60–100 mg curcumin. WHO recommends up to 1.4 mg per pound (0–3 mg/kg) of body weight daily.
- Precautions: High doses may cause digestive issues, blood thinning, or lower blood pressure. It should be avoided by people with gallbladder issues, iron deficiency, or kidney stones. Pregnant and breastfeeding women should avoid medicinal doses, as turmeric may stimulate uterine contractions.
From enhancing skin radiance to bolstering the immune system, turmeric emerges as a multifaceted wellness ally worth incorporating into our lives.
Connect with our Fitelo experts to get all the benefits of turmeric in your personalized diet plan to achieve your fitness goals!
Is Ginger Turmeric Tea Good For Weight Loss? – Dt. Mac Singh
Check out this video below, where dietitian Mac Singh tells you how to make soothing ginger and turmeric tea for colds and its benefits for weight loss:
Shourya’s Remarkable Weight Loss Journey:
Shourya’s remarkable 45-day weight loss journey resulted in shedding 7 kgs, a significant inch loss, and a surprise reversal of elevated HbA1c levels, transitioning her from pre-diabetic to non-diabetic. Read her complete story here:
Fun Fact
Turmeric commonly known as Haldi has been a part of our lives ever since the beginning, but have we ever wondered how much more than just flavor it provide? Thus, read this post to know how Haldi is beneficial in your daily life.
Frequently Asked Questions
Is It OK To Take Turmeric Everyday?
Yes, moderate daily turmeric intake is safe and beneficial, but high doses may cause digestive or blood-thinning issues.
What Are The Secret Benefits Of Turmeric?
Turmeric supports brain health, boosts immunity, aids digestion, and has powerful anti-inflammatory and antioxidant properties.
What Organ Is Turmeric Good For?
Turmeric benefits the liver, brain, heart, and digestive system by reducing inflammation, improving circulation, and detoxifying the body.
Who Should Not Take Turmeric?
People with gallbladder issues, blood disorders, acid reflux, or those on blood thinners should avoid high doses of turmeric.
Is Curcumin The Same As Turmeric?
No. Curcumin is not the same as turmeric. Curcumin is one of the important ingredients of turmeric, along with several others.
Contact Us
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Stay Healthy And Happy!
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