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Have you ever considered the magic of turmeric? This vibrant, golden spice isn’t just for adding flavor to your dishes; it’s packed with a wealth of scientifically proven benefits for your overall well-being. If you’re a health or beauty-conscious freak, you would have encountered turmeric and perhaps tried it in some of your recipes and beauty regimens. When added to food and drink, its rich yellow colour with a fresh mild spicy taste brings a unique flavour to every recipe.
Tumeric has also been referred to as a cousin to the ginger root, with potent medicinal properties and extensive health benefits that have been thoroughly researched. In fact, this spice has gained so much popularity globally in the health and beauty industries, with the Global Tumeric Industry estimating that the “global turmeric market will reach $399.6 million by 2030”. Due to its versatility, turmeric can be added to almost any recipe, from breakfast to dinner, and beauty self-care almost effortlessly. In this article, we’ll explore 9 proven benefits of turmeric for well-being to enhance your health and vitality.
Understanding Turmeric
What is Turmeric?
Turmeric, scientifically known as Curcuma longa, is a flowering plant from the ginger family. Its root is the source of the bright yellow spice we all know and love. Turmeric has a rich history in traditional medicine and cooking, especially in India, and in recent times, it is increasingly being appreciated and used globally.
Several forms of turmeric are available, including fresh turmeric root, dried turmeric powder, and turmeric supplements. Fresh turmeric root can be found in many grocery stores and can be grated or chopped and added to dishes, while dried turmeric powder is also a convenient option. Turmeric supplements are also available in capsule form, but consulting with a healthcare professional before taking any supplements is essential.
Active Compound: Curcumin
The magic of turmeric primarily comes from its active compound, curcumin. Curcumin is a powerful antioxidant and anti-inflammatory agent, making it the superstar in turmeric’s health benefits. As the potency of this ingredient continues to be recognized globally, with extensive research on its benefits, the FDA has declared this product safe for consumption. Hence, you can consume this spice with peace of mind.
Here Are 9 Proven Benefits of Turmeric
1. Anti-Inflammatory Properties
Inflammation is the body’s natural response to injury and infection, but chronic inflammation can be an indicator of various health issues. Curcumin has been shown to significantly reduce inflammation, and studies like this one from the National Center for Biotechnology Information demonstrate its effectiveness in addressing several inflammatory conditions.
2. Joint Health
If you are experiencing joint pain or arthritis, you can attest to the discomfort and how the pain can dramatically alter your ability to carry out daily activities. Several studies have found that turmeric can improve your symptoms, help alleviate pain, and improve mobility due to its anti-inflammatory properties. A friend of mine who takes it regularly for osteoarthritis is pleased with the results, and I’m pretty sure there’s a lot more undocumented evidence out there. If you’ve tried turmeric for joint pain, please share your experiences in the comment section below and inspire someone.
3. Digestion Aid
Indigestion can leave you feeling extremely uneasy and wear you down as you go about your day or ruin your night. Having a healthy digestive system is vital for overall well-being. A recent study on the efficacy of curcumin on self-reported digestive complaints concluded that curcumin effectively improves digestive problems and anxiety levels in adults. This is achieved by bile production and reducing symptoms of indigestion.
4. Heart Health
Curcumin has shown promise in supporting heart health by improving the function of the endothelium, the lining of blood vessels. Further empirical evidence highlights that curcumin has the ability to lessen the conditions that increase the risk of cardiovascular disease. Tumeric is certainly something we want to consider in our daily recipes, given that cardiovascular diseases are the primary causes of death globally.
5. Brain Health
Cognitive well-being is crucial for maintaining control over ourselves, our interactions, and our surroundings and staying focused. Curcumin also promises to improve our cognitive ability. Research suggests that it can increase brain levels of Brain-Derived Neurotrophic Factor (BDNF), a growth hormone that functions in the brain. A 2019 study concluded that “Curcumin supplementation significantly increased serum BDNF levels…” indicating its potential use for other neurological disorders connected to BDNF.
6. Antioxidant Properties
Curcumin is a potent antioxidant that protects the body from oxidative stress and free radicals. Perhaps one of the most researched features of turmeric is its anti-inflammatory properties, which appear to influence almost every aspect of our health. A systemic review of several studies on curcumin’s antioxidant and anti-inflammatory effects uncovers that “…turmeric/curcumin supplementation significantly reduces inflammatory markers…” This protection can slow down aging and reduce the risk of chronic diseases.
7. Skin Health
Turmeric’s anti-inflammatory and antioxidant properties can help maintain healthy and glowing skin. Turmeric face masks are a popular home remedy for skin issues. A review of eleven studies reveals that “overall, therapeutic benefits for skin health have been observed through oral turmeric supplementation.” If you’re concerned about your skin health, consider adding turmeric to your diet and regimen.
8. Anti-Cancer Properties
Research suggests that curcumin may inhibit the growth of cancer cells and prevent the spread of tumors. A study on the health benefits of curcumin reveals that “Curcumin inhibits cell growth by arresting cell progression …”. Do keep in mind this disclaimer that curcumin is not a cure for cancer; however, it can be a valuable addition to cancer prevention and treatment combination with other therapies as suggested by the same study.
9. Hormonal Balance
Hormonal imbalances can affect your well-being in several ways at different stages of life. Most women in the perimenopause and menopausal years can ascertain this. A study on the influence of turmeric on female reproductive processes affirms that curcumin can “stimulate female reproductive processes… the prevention, mitigation, and treatment of various reproductive disorders…” The evidence that curcumin supports hormonal balance, particularly in women, could be welcomed and embraced by women in midlife. I will certainly be trying this myself.
Incorporating Turmeric into Your Wellness Routine
Now that you know some of the benefits of turmeric, how can you incorporate it into your daily life?
- Turmeric Tea: Enjoy a warm cup of turmeric tea in the morning or evening. It’s soothing and packed with health benefits. Remember that if you’re using fresh turmeric, the yellow pigment can leave stains that may take a few washes to clean. I use kitchen gloves when working with fresh turmeric.
- Turmeric Supplements: If you’re seeking a more concentrated dose of curcumin, consider turmeric supplements. Just be sure to consult with your doctor before adding any supplements to your routine.
- Cooking: Add turmeric to your cooking. It’s a versatile spice used in various dishes, from curries to soups. Don’t be shy to experiment with different recipes.
- Smoothies: Blend turmeric into your smoothies for an extra health kick and added flavour.
- Face Masks: Use turmeric in DIY face masks for glowing skin.
Here are a few simple recipes that incorporate turmeric:
1. Turmeric and Ginger Tea
Boil 2 cups of water, and add 1 teaspoon of grated fresh turmeric and 1 teaspoon of grated fresh ginger. Lower the heat and let the mixture simmer for 10 minutes. Strain the tea and add your favorite sweetener to taste.
2. Turmeric Roasted Vegetables
Preheat the oven to 400°F. Toss your favorite vegetables (such as cauliflower, sweet potatoes, and Brussels sprouts) in olive oil, turmeric, salt, and pepper. Spread the vegetables on a baking sheet and roast for 20-30 minutes or until tender and golden brown.
3. Green Smoothie with Turmeric
Blend 1 cup of leafy green vegetables, 1 green apple, 1/2 teaspoon of turmeric powder, 1/2 teaspoon of ginger, 1 tablespoon of honey, and 1 tablespoon of fresh lemon juice until smooth and creamy.
4. Turmeric Rice:
Cook 1 cup of rice. Once the rice is done, stir in 1 teaspoon of turmeric powder, 1 tablespoon of butter, and 1/2 teaspoon of salt. Serve as a side dish with your favorite protein and vegetables.
Conclusion
Turmeric’s magic is no longer a secret. With these scientifically proven benefits, it’s clear that this golden spice can significantly enhance your overall well-being. Whether you’re seeking relief from inflammation, better skin, or mood enhancement, turmeric is a go-to herb you can effortlessly introduce into your lifestyle. Start incorporating turmeric into your wellness routine and benefit from its full potential for a healthier life.
Remember, while turmeric is generally safe for most people, consulting with a healthcare professional is essential especially if you have any pre-existing health conditions or are taking medications. Despite the numerous health benefits, turmeric can cause side effects such as dizziness and stomach upset. It can also interact with certain medications, so consult your doctor before consuming it. Excessive consumption may lead to liver damage and an increased risk of kidney stones. Consume turmeric in moderation and seek medical attention immediately if you experience adverse side effects.
So! are you consuming turmeric? Please share in the comment section below how it’s contributing to your well-being so you can inspire someone!!