5 Evidence Based Benefits Of Taking Turmeric

Benefits Of Taking Turmeric

Taking turmeric gives you many health benefits, yes today I'm going to give some evidence-based information about turmeric so keep reading.

Turmeric may be one of the most effective nutritional supplements that exist.

There are many high-quality studies that show it has powerful effects on the body and the brain.

So in this article, I thought I'd look at the top five evidence-based health benefits of turmeric.

(dinging) Turmeric is a spice and medicinal herb that's been used in India and surrounding regions for thousands of years.

There are now studies that confirm it does indeed contain compounds with medicinal properties.

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

It has strong anti-inflammatory properties, is an extremely powerful antioxidant.

Just note that the curcumin content of turmeric is not that high, around 3% by weight.

Almost all studies use turmeric extracts that contain concentrated doses of curcumin, usually exceeding one gram per day and they're also typically called curcumin supplements instead of turmeric supplements.

So, I just wanted to clarify that it will be very difficult to reach these high levels of curcumin just using the turmeric spice in your foods.

Okay, so, first on the list of the top benefits taking turmeric.

1. Powerful Anti-inflammatory Property

Short-term inflammation is actually beneficial so that the body can heal itself.

However, inflammation can become a major problem when it's chronic and long-term and inappropriately deployed against the body's own tissues.

In fact, it is now believed that chronic, low-level inflammation plays a major role in almost every chronic, Western disease.

Now this includes heart disease, cancer, metabolic syndrome, Alzheimer's, and various other degenerative conditions.

Therefore, any aid in the prevention and even treatment of chronic inflammation may be of possible benefit.

Curcumin has been found to be really anti-inflammatory.

Now without getting into the gory details, inflammation is extremely complicated.

Curcumin appears to fight inflammation at the molecular level.

In several studies, dies, its potency has compared favorably to anti-inflammatory pharmaceutical drugs just except without the side effects.

2. Good For Arthritis Patients

It's these anti-inflammatory properties that make curcumin especially useful for arthritis patients.

There are different kinds of arthritis, but most of them involve some kind of joint inflammation.

Given that curcumin is a potent anti-inflammatory, it makes sense that it could help with many types of arthritis and several studies show this to be true.

In a story of 45 patients with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug.

Now high-quality control trials are still needed but it looks promising.

Looking at osteoarthritis, those taking a thousand milligrams of turmeric of eight months saw symptoms of knee osteoarthritis reduced to 41% of baseline values with improvements in pain, stiffness, and physical functioning as assessed by terminal testing.

Turmeric or curcumin supplements are definitely worth consideration if arthritis is greatly affecting your life.

 3. May Help In Anxiety

At least there's good evidence that it helps females with anxiety who are also overweight.

In this randomized double-blind placebo-controlled trial, 35 obese females, that is, females with a BMI greater than 30, were given either one gram of curcumin per day or placebo, which pretends capsules, that were of the effect size and shape, for 30 days.

Now they then had two weeks of wash-out interval before swapping over to the alternative treatment for another 30 days.

Psychometric tests such as the Beck Anxiety Inventory, or BAI, and Beck Depression Inventory, or BDI, were administered to each participant through the trial.

Now researchers found significant improvement for anxiety when participants were taken curcumin as opposed to placebo.

Interestingly, they didn't find any benefits on depression, which is actually in line with other research.

This review of previous randomized controlled trials using curcumin to treat depression found that most fail to demonstrate curcumin was superior to placebo.

Many were also very small or of short duration or lack of proper placebo groups for comparison.

4. May Help Prevent Alzheimer's.

Alzheimer's disease is the leading cause of dementia and, unfortunately, there's no good treatment for it yet.

However, curcumin looks promising.

One key feature of Alzheimer's disease is a buildup of protein tangles called Amyloid plaques.

Now lab studies indicate that curcumin can prevent the buildup of these plaques.

In rodent studies of advanced Alzheimer's Disease characterized by these Amyloid plaques and their buildup, curcumin was able to stop the decline in neural performance in combination with DHA, which is fish oil.

In this six month trial on Chinese participants suffering from cognitive decline for at least six months prior, curcumin at either one or four grams daily for six months was able to stop the progression of cognitive decline based on MMSE scores, which is a rating scale for Alzheimer's.

However, because of the small sample size and some confounding factors, we certainly can't make any absolute conclusions about that yet because more research is needed.

5. Lower Your Risk Of Heart Disease

Cardiovascular disease is the world's largest killer.

It is very complicated and there are many factors that contribute to it.

But curcumin may actually help reverse many of the steps in the heart disease process.

Perhaps the main benefit is improving the function of the endothelium, which is the lining of the blood vessels.

Endothelial dysfunction is now the main driver of cardiovascular diseases and involves a lack of endothelial regulation of blood pressure and blood clotting.

Several studies suggest that curcumin leads to improvements in endothelial function and one study shows that it's as effective as exercise and another shows that it works as well as a common statin drug.

The curcumin also reduces inflammation, as I mentioned earlier, it helps to lower blood pressure, and, also, increase HDL cholesterol, which is the so-called good cholesterol.

Now, these are all important factors for reducing heart disease risk.

In this study, 121 patients who were undergoing coronary artery bypass surgery were randomized to either placebo or four grams of curcumin per day a few days before and after the surgery.

Now the curcumin group had a 65% decrease risk of experiencing a heart attack in the hospital which is a pretty interesting statistic.

Last thing I should mention that curcumin is actually very poorly absorbed into the bloodstream.

It helps if you take a substance called piperine which you get from black pepper, this is shown to increase the absorption of curcumin by over 2000%.

So look for turmeric or curcumin supplements that contain what's called piperine or bio-piperine as well.

Conclusion

Taking turmeric has many health benefits like you read these five benefits.

Turmeric provides other health benefits such as boost immunity, reduce common cold symptoms, etc. Not eating the only turmeric gives you health benefits, you need to eat another healthy food, drinking a sufficient amount of water a day and daily exercise gives you tons of health benefits.

Don't do overeating of spices because overdoing is not increase your health but it will be bad for you. So limitations are important. 

Add 5 gm of turmeric in your lentils or etc. And 5 gm with milk at night before bed. 

Before bed in milk is a good option. So eat healthy and stay healthy.

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