What are the benefits of termeric

Turmeric is the spice that gives curry its yellow color.

It has been used in India for thousands of years as a spice and medicinal herb.

Recently, science has started to back up what Indians have known for a long time — it really does contain compounds with medicinal properties.

These compounds are called curcuminoids, the most important of which is curcumin.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.

However, the curcumin content of turmeric is not that high. It’s around 3%, by weight.

Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day.

It would be very difficult to reach these levels just using the turmeric spice in your foods.

Therefore, if you want to experience the full effects, you need to take a supplement that contains significant amounts of curcumin.

Unfortunately, curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine, a natural substance that enhances the absorption of curcumin by 2,000%.

The best curcumin supplements contain piperine, substantially increasing their effectiveness.

Curcumin is also fat soluble, so it may be a good idea to take it with a fatty meal.

Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. Most studies used turmeric extracts that are standardized to include large amounts of curcumin.

Inflammation Reduction

Turmeric may reduce systemic inflammation and increase the body's ability to resist the effect of free radicals, which are chemical compounds that essentially age cells and can contribute to the development of chronic diseases.

Arthritis

Turmeric is sometimes used to relieve joint pain associated with arthritis. The Natural Medicines Comprehensive Database, a searchable tool for consumers, rates turmeric as "possibly effective" for this use.

In its listing of supplements and herbs used for arthritis symptoms, the Arthritis Foundation notes that a 2016, industry-sponsored systematic review found that 1,000 mg a day of curcumin – a major turmeric component – reduced osteoarthritis pain and inflammation as well as nonsteroidal anti-inflammatory drugs.

Cognition

Turmeric can increase levels of brain-derived neurotrophic factor, or BDNF, a brain hormone that may help keep your brain more nimble and better able to fend off age-related cognitive decline and dementia.

However, the Natural Medicines Comprehensive Database rates turmeric as "possibly ineffective" for Alzheimer's disease, with "insufficient evidence to rate effectiveness for decline in memory and thinking skills that occur with age".

Blood Vessels

Turmeric improves the ability of the lining of the blood vessels to repair themselves, which could reduce blood pressure, risk of blood clots and strokes and the risk of heart disease.

How Turmeric Works

Turmeric provides a solid dose of phytochemicals – plant compounds that help fight inflammation and oxidative stress, or the daily wear-and-tear our bodies endure every day. In addition, this spice contains plenty of vitamin C, which can aid the immune system, and is a good source of manganese, iron and potassium.

Overall, it seems that turmeric is a great spice to add to your cooking – and possibly even as a supplement – though many nutritionists, dietitians and doctors agree that it's generally better to get all your nutritional needs met via whole foods rather than relying on supplements.

Kanda notes that research into the health benefits and potential risks of turmeric is still evolving. More work needs to be done until it's known for certain how turmeric works, what the right dose is to prevent or treat certain conditions and whether there are any long-term drawbacks to using turmeric for health reasons.