Turmeric, the vibrant yellow spice commonly found in curries and other Asian dishes, is much more than just a flavorful ingredient. It is known for its potent medicinal properties, particularly its active compound curcumin. This is the main reason turmeric has health benefits.
The History of Turmeric
For centuries, turmeric has been an integral part of traditional Ayurvedic and Chinese medicine due to its numerous health benefits. In recent years, scientific research has also highlighted the remarkable potential of turmeric in promoting a healthy lifestyle. Let's explore how this golden spice can enhance your well-being and overall health.
The Power of Curcumin: Nature's Miracle Healer
Curcumin, the main bioactive compound found in turmeric, is responsible for many of its health benefits. With its powerful anti-inflammatory and antioxidant properties, curcumin has been extensively studied for its potential therapeutic effects. It has shown promise in various conditions, ranging from chronic diseases to mental health. To enhance the benefits and action of turmeric, it is best to eat it with black pepper. Black pepper contains piperine. Piperine helps the body to absorb and use the beneficial compounds in turmeric. Try it with ginger too, which also increases its effect.
Antioxidants at Work: Protecting Your Cells
Turmeric is a powerful antioxidant. It protects our cells from the damage caused by waste products, known as free radicals. These waste products are unfortunately created all day, every day, as a result of necessary bodily functions such as digestion. They are toxic, much like exhaust fumes, which can cause numerous diseases. The waste products are also produced when the body is under stress and from drugs and medication. Chemicals such as preservatives, pesticides and cosmetics also lead to their creation. Turmeric, or rather curcumin, neutralises these waste products, helping to protect the body from disease, pain and damage.
Due to its anti-inflammatory and antioxidant properties, curcumin has been shown to prevent cancer, diabetes, stroke, and heart disease. Curcumin is also credited with fighting infection and reducing colic in babies, period pain in women, gas, bruising, jaundice, dementia, arthritis, toothache and digestive complaints.
Curcumin and Cancer Prevention
Inhibiting Tumour Growth: Curcumin's Potential Weapon
Curcumin has been shown to inhibit the growth of various types of cancer cells. It is particularly effective against breast cancer cells as it alters how cells signal or ‘talk' to each other. Put simply, if the cancer cells cannot communicate it affects their reproduction. This effectively stops them from spreading. It also kills cancer by prompting cell death.
Long-term inflammation is something that can lead to cancer. Turmeric reduces the release and, therefore, the action of enzymes that play a role in the development of inflammation. This is one explanation of how turmeric can prevent cancer by stopping it in its tracks from the onset.
Turmeric is also able to prevent cancer by another action. This occurs by interfering with how cells communicate with each other. However, in this case, it is linked to our genes. Some genes play a role in the development of cancer. However, if these genes are not expressed or activated, they cannot perform this activity. Curcumin can block the signals between cells that lead to the activation of genes that cause cancer, thereby exhibiting its anti-cancer properties. On the flip side of the coin, turmeric can activate genes that improve the body's defence to fight cancer formation in the first place.
Preventing metastasis – the spread of cancer
Cancerous tumours are reduced in size by taking daily curcumin supplements. This is due to the curcumin preventing tumours from forming their own blood supply. This blood supply is necessary for the tumour to receive the nutrients and oxygen it needs to grow. The ability of tumours to grow this blood supply is also how cancer spreads through the body. So, curcumin not only reduces the size of cancerous tumours but also reduces the risk of secondary cancers. Curcumin from turmeric has also been shown to prevent the growth of secondary cancers. It achieves this by inhibiting chemicals that promote inflammation and facilitate the spread of cancer. Turmeric has got it covered from all angles!
Curcumin is also effective at reducing the function of a substance that is present in women taking hormone replacement therapy. This substance has been found to lead to the development of breast cancer. It is known as vascular endothelial growth factor. It also plays a part in the development and growth of the blood supply to the tumour. Blocking the action of this substance means that the cancer cells do not have a sufficient blood supply, so they cannot survive or multiply.
Enhancing Chemotherapy: Supporting Conventional Treatment
Common cancer treatments such as radiotherapy and chemotherapy reduce tumour size. Unfortunately, they are not always effective at reducing the stem cells at the core of the tumour. If the stem cells remain behind after treatment, the tumour can grow back. Once again, it is turmeric to the rescue, as it stops the growth of these stem cells. Turmeric also reduces the damaging effects of traditional cancer treatments and medications on healthy cells.
Studies have explored the synergy between curcumin and chemotherapy drugs, demonstrating that curcumin can enhance the effects of these medications. This could potentially improve treatment outcomes and reduce the side effects of chemotherapy.
It is important to maintain a healthy, whole-food diet when going through cancer treatment. And don’t forget to include lots of turmeric.
To have the best chance of beating cancer by using turmeric it is advisable to take it in the form of supplements. Turmeric supplements are specially formulated to make sure that the body can absorb and use the active ingredients in the best way possible.
Combating Inflammation: Curcumin's Superpower
Inflammation is a natural response by the body's immune system. It causes soreness, irritation and infection. However, this is meant to be an acute, or short-term situation. The problems start when they become long-term. It can then lead to diseases, many of which are life-threatening.
The best way to reduce the soreness and irritation is to do it naturally and this is where turmeric excels. It is as effective as medication and drugs but without the side effects. Drugs also tend to simply work on the symptoms but do not get to the root of the problem. Turmeric works on the root of the problem by reducing the release of chemicals that cause inflammation in the first place. Another way that it works is by blocking inflammatory chemicals from entering cells.
To make sure that you get the maximum benefit from turmeric or curcumin supplements as much as possible, consume them in between meals. This means it has a clear canvas to work at reducing inflammation. With that said, do not, eat it on an empty stomach as this can cause the gut to become irritated.
Weight Management: Turmeric's Role in Shaping Health
Inflammation can lead to obesity which also causes the risk of developing other illnesses and diseases. However, suffering from long-term inflammation also makes it harder to lose weight. This leads to a vicious circle. As curcumin reduces inflammation it also plays a part in weight loss. It has to be said though, that this is a small part. Curcumin is not a weight loss wonder drug. However, studies have shown that it can reduce both the size of fat cells and the amount deposited in the body. Spices are known to increase something called thermogenesis. Thermogenesis is heat production which burns calories and is created, in part by brown fat. Curcumin plays a part in turning white fat into brown fat. The more brown fat you have the more heat you can generate and the more calories you can burn.
Arthritis Relief: Easing Joint Pain with Turmeric
Arthritis is another disease that is caused by inflammation. Painful joints and muscular pain are linked with arthritis. The anti-inflammatory action of turmeric, already described, makes it very effective in the control of pain and the treatment of arthritis. It does this by attacking the source of inflammation rather than just covering the symptoms. Turmeric also reduces the discomfort of arthritic diseases by reducing stiffness and enabling better mobility.
Unfortunately, arthritis is a long-term disease. A drawback of taking anti-inflammatory medication long-term is the potential side effects. These are stomach upsets and even bleeding. However, taking a safe level of turmeric gives all the benefits without the side effects. It is best to take medical advice, however, before stopping medication prescribed by your doctor.
To enhance the benefits of turmeric for arthritic conditions, take it with bromelain capsules. Bromelain is an ingredient found in pineapple which reduces swelling. So why not add turmeric to pineapple juice or add some lovely fresh pineapple to your curry? With plenty of turmeric in, of course.
Digestive Harmony: Soothing the Gut with Turmeric
Turmeric is helpful for the treatment of painful diseases in the large intestine or bowel. These include Crohn's disease and ulcerative colitis. Scientific studies have not found out exactly why this is the case. But the curcumin in turmeric reduces soreness of the gut and painful ulcers. It does this by stopping the production of a chemical that specifically irritates the gut.
The body tolerates turmeric much better than medication. Turmeric also causes fewer side effects and discomfort. Although taking supplements helps reduce digestive diseases just a little bit of turmeric in food has also shown improvement.
Turmeric can help with indigestion by stimulating the gall bladder in the liver to produce bile.
Bile helps to digest and absorb fat. It also helps the body to use more fat-soluble vitamins. Without bile, the body would create gas and bloating which causes discomfort. In Germany, turmeric is approved as a natural treatment for digestive problems.
Easing Gas, Enhancing Gut Health, and Soothing Haemorrhoids
If you do get gas, which can lead to burping and flatulence, then turmeric can also help. It helps movement in the gut, which facilitates the transfer of food along. This stops the build-up of gas. Compounds in turmeric also aid in the absorption of food and support the production of healthy bacteria in the gut. Both of which also help prevent gas. The fibre in turmeric is also very useful for gut bacteria. Having healthy gut bacteria has been shown to have numerous positive effects on various body functions. Turmeric has been used for many years to help prevent and protect against stomach ulcers. It does this by increasing the production of mucus, which protects the stomach wall by providing a barrier. This reduces the irritation caused by processed foods and medication. For digestive problems either take turmeric capsules or blend a spoonful of turmeric with yoghurt.
Haemorrhoids, (also known as piles), swollen veins in the anus, can also be treated with turmeric. It helps reduce soreness, bulging, pain, and itchiness. Mix turmeric, onion juice and mustard oil to form a paste. Then apply it to the haemorrhoid.
Managing Diabetes: Turmeric's Supportive Effects
Diabetes is caused by the body's inability to control sugar levels. The process is very complex but is linked to inflammation. The fat tissues in the body produce cytokines that cause the inflammation. Therefore, the more fat (or obese) a person is, the more of this chemical they will make. This is a highly simplified explanation, as many other processes also occur. However, turmeric can reduce the production and function of inflammatory cytokines. It also increases the production of another anti-inflammatory substance called adiponectin.
Studies have shown that it is safe for individuals with type 2 diabetes to consume turmeric, but it is recommended to limit intake to no more than 3g of fresh or powdered root per day. Turmeric can increase the effect of insulin. It is therefore necessary to consult a doctor before taking turmeric, especially if you are injecting insulin.
Brain Boosting: Enhancing Memory and Mood with Turmeric
Scientific researchers have found that the curcumin in turmeric can enhance brain function. This is due to its effect on a chemical in the brain that stimulates the growth and multiplication of brain cells. This increases memory and concentration. It also helps to reduce depression, dementia and Alzheimer’s disease. As we age, our brain begins to slow down, but consuming a sufficient amount of turmeric can help prevent this. One study even found that taking 400mg improved memory and attention almost immediately. For the best effect and to improve mood and calmness in the long term, it is recommended to eat turmeric regularly.
Fuel for the Brain: Enhancing Memory and Delaying Onset of Dementia
Inflammation plays a part in the cause of Alzheimer's. But it is not the death sentence that it was once believed to be. Eating a variety of healthy, anti-inflammatory foods can help reverse it. One of which is turmeric. Scientists have found that Indian people have fewer cases of Alzheimer's and dementia. This is thought to be due to their diet, which contains, among other things, turmeric. The curcumin in turmeric interferes with the production of plaques in the brain that cause dementia and Alzheimer’s. Through another process, turmeric also dissolves these plaques. This can prevent or slow down the progression of the disease.
Nerves have a protective covering called myelin that provides insulation. This insulation means messages are transmitted along them much quicker. One reason for dementia is damage to this protective covering. This is caused by a protein that breaks down this covering. Turmeric interferes with this process, protecting the nerve insulation from damage.
Turmeric also protects the brain by increasing the ‘cleaning up' of waste products, which cause damage to brain cells. It does this by activating several genes that produce protective substances. This increases the immunity of brain cells. Curcumin enhances the immune function of brain cells. It does this by increasing the activity of special, protective cells that remove damaged proteins. Turmeric tea, made with added ginger, honey, and lemon, is a great way to incorporate turmeric for brain health. Turmeric capsules may also be taken. These are easier to carry and contain added ingredients to ensure that the body can properly utilise them.
Fighting Depression: Mood-Boosting Spice
Turmeric is a very good, natural treatment for depression. A comparison of a group of people taking either an antidepressant drug, turmeric or both had promising results. It showed that curcumin was as effective as the drug. The best results occurred when the drug and curcumin were taken together.
Many of the reasons that curcumin helps with depression are the same as for protecting against Alzheimer's disease. However, people with depression have low levels of chemicals in the brain called neurotransmitters. Curcuma, another compound in turmeric, increases these neurotransmitters and improves depression. Studies have demonstrated that consuming one to three teaspoons of turmeric a day improves mood in individuals with depression.
One way to take this is in a creamy drink, known as “golden milk”.
This is how you make it: 
Mix half a teaspoon of turmeric powder or grated turmeric root, with a pinch of cayenne pepper, half an inch of grated ginger root and one and a half teaspoons of honey.
Warm a cup of almond or coconut milk.
Using a little of the milk, mix the spice mix to a paste until there are no lumps.
Add the remaining milk and stir well.
Strain into a mug and drink three times a day.
Heart Health: Turmeric's Cardiovascular Benefits
Lowering Cholesterol: Supporting Heart Health
Cholesterol receives a bad reputation, but it is essential to the body. However, high levels of cholesterol in the blood are a significant risk factor for heart disease. Curcumin has been shown to lower levels of LDL cholesterol.
It does this by exerting an influence on liver cells. These cells remove ‘bad' cholesterol from the bloodstream and transport it to the liver. The liver then removes the cholesterol from the body. Curcumin also stops a process called oxidation. When cholesterol oxidises, it attaches to the walls of the blood vessels. This can cause damage and also build up, harden, and block the blood vessels completely.
If bits of these oxidised cholesterol plaques break off and reach the heart or brain, it can cause a stroke or heart attack. Curcumin helps prevent this dangerous situation from occurring. Curcumin can also increase ‘good' cholesterol, with one study showing a nearly 30% difference after just one week. The people involved in the study took 500mg of curcumin daily.
Protecting Against Blood Clots: A Natural Blood Thinner
Curcumin possesses natural anticoagulant properties, which can help prevent the formation of blood clots. Blood clots can lead to heart attacks and strokes, so the ability of curcumin to inhibit clot formation can greatly benefit cardiovascular health.
Preserving Cardiovascular Integrity: Turmeric's Shield for Blood Vessels
Curcumin improves and protects heart and blood vessel function. It does this by protecting the lining of blood vessels from inflammation. This means that the blood vessel can be easily repaired in the event of damage. Curcumin is as effective as the drug atorvastatin in protecting blood vessels. A substance called homocysteine can damage the walls of blood vessels if levels rise too high. Turmeric contains plenty of vitamin B6, which prevents homocysteine levels from rising. This also protects the blood vessels. A study found that people taking 4g of curcumin daily have a 65% lower chance of having a heart attack.
Anti-Ageing: Turmeric's Fountain of Youth
Ageing is a natural process, but your lifestyle can also exacerbate its effects. These include the food you eat, smoking, and drinking too much alcohol. Air pollution and exposure to the sun without sunscreen can also exacerbate the signs of ageing. Eating a variety of foods high in antioxidants can help counteract the effects of these factors. And turmeric has lots of antioxidants. As previously mentioned, turmeric helps prevent oxidation. This causes skin cell damage and ultimately leads to their death, resulting in the skin losing its structure. Turmeric can, therefore, protect the skin from wrinkles and sagging due to its antioxidant ability.
Taking turmeric regularly can also protect against UV damage by the sun. This is due to its anti-inflammatory ability. However, curcumin can also help repair DNA, which gets damaged by sunburn. For similar reasons that curcumin can protect against cancer, it can also protect skin against skin cancer caused by overexposure to the sun.
The Culinary Versatility of Turmeric
Turmeric has a warm peppery flavour, with a vibrant golden colour. It is a popular ingredient in Indian foods such as curries. It has numerous other uses and is gaining popularity and increasing in availability worldwide. This is due to its healing benefits.
To benefit from the beneficial effects of turmeric, it can be added to lots of foods and recipes. It is particularly delicious in meat and fish dishes. These include soups, stews and of course, curries. You can also make it into an energising tea or add it to smoothies and juices. To get plenty of turmeric into your diet and boost your health, you can also sprinkle it onto vegetables, add to dressings and dips or mix with yoghurt or mayonnaise.
When purchasing turmeric, opt for a reputable supplier. This ensures that it is organic and of high quality. Turmeric offers numerous benefits, derived from the nutrients and compounds it contains. A good source of fibre, it also contains manganese, potassium, iron, copper and vitamin B6.
Turmeric is available as a root, powder and essential oil. You can also purchase it as a supplement.
Precautions and Considerations: Safely Harnessing Turmeric's Power
Children shouldn't take supplements. However, adults can safely take supplements as long as they follow certain guidelines. If you are taking diabetes medication, seek a doctor’s advice, as turmeric can reduce blood sugar levels. Remember not to exceed the stated dose as it can result in stomach upsets, nausea, and diarrhoea. Long-term overuse can also lead to painful stomach ulcers. Turmeric supplements should not be taken by pregnant or nursing mothers. If you are going to have surgery, it is best to avoid taking turmeric supplements.
As long as you bear this in mind, turmeric is something you should include in your diet to help keep you healthy.
Curcumin Supplements
Get your curcumin supplements from reputable companies that produce their supplements from food and not chemicals. As a nutritionist and practitioner, I recommend Biocare and Cytoplan in the UK. For a 10% discount, please contact me and I will be happy to provide the code.
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Medical Disclaimer:
The content on Jane Stevens Nutrition is for educational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplement routine. Use of this information is at your own risk. Jane Stevens Nutrition is not liable for any outcomes resulting from your use of this site. Full medical disclaimer here
