What are the benefits of Turmeric and Curcumin? They both consider the same, curcumin is the yellow pigment in turmeric, which contains three naturally occurring phytochemicals called curcuminoids. It is a flowering plant of ginger family best known as spice used in curry, mainly in Asian cuisine. It has earthy smell, and it is slightly peppery and bitter, “with a subtle ginger taste”.
According to the examiner Kamal Patel’s research, “curcumin is the primary bioactive substance in turmeric, and has anti-inflammatory properties and decent evidence for indications from chronic pain to depression. It also has poor bioavailability alone, necessitating special formulations to be efficiently absorbed”
Adding to that, “turmeric, native to South Asia, is one of the fastest-growing dietary supplements. In 2018 products racked up an estimated $328 million in sales in the United States, a more than sevenfold increase from a decade earlier, according to a report from Nutrition Business Journal”. Dawn Macknee, NY times
What are the benefits of turmeric and curcumin?
“Researchers have found that curcuminoids from natural foods, found in turmeric, may be a safe and effective way to help reduce inflammation and prevent and treat disease”.
“While serious inflammatory responses are beneficial for the body in that they help heal injury, irritation, or infection, we know that chronic inflammation can contribute to disease onset”.
“There is promising research to support curcumin’s use for the anti-inflammatory and antioxidant effects on obesity, to reduce arthritis pain and swelling, and to aid in complications such as diabetic retinopathy, nephropathy, and cardiomyopathy”. So, we can conclude the main turmeric benefits as follow:
- Boost Immunity
- Pain relief
- Potent Antioxidant
- Improve Brain Function
- Lower Heart Disease Risk
- Aid in Digestion
The use of turmeric in different cuisines
“Turmeric brightens up the pantries of many homes in India, the spice is interwoven into daily life, the cuisine, and cultural and healing traditions.
Turmeric is auspicious and one of the most important herbs,” said Anupama Kizhakkeveettil, a board member of the National Ayurvedic Medical Association.
Sliced open, or dried into a spice, the Curcuma is used in many cuisines because of its beautiful colors and earthy tastes. If it’s used on its own, you wouldn’t like as it’s a bit bitter. Beside its popularity in South Asia cosine, its popular in Middle East as well.
Spice-up your dish by using Turmeric and Curcumin
Adding a small amount of curcumin to the dish, it adds certain warmth to the flavor of a dish, and a vibrant color. Also, helps preserve the color of other foods such as when they are being preserved by pickling.
In addition, “curry that has slightly yellow-orange color in it, that color almost certainly comes form turmeric”. Curry and Ras el-hanout (top of the shelf- a Maroccan blend).
These are an easy way to have as blends on hand to get robust and complex flavors in dishes without creating seasoning blend from scratch each time. Most popular dish made with these two blends are Lamb-biriyani and Paneer-makhani”.
Turmeric and Curcumin can be used as medicine
“Turmeric has long been recognized for its medicinal properties in South Asia and has gained the interest of both the medical and scientific world in the west recently, apart from its culinary uses.
It is a member of the ginger family; it has been used in Ayurvedic medicine for thousands of years. “Various medical conditions various conditions were and still being treated in China and South Asia with the use of turmeric, such as rheumatism, severe pain, fatigue, and breathing problems for over 4,000 years”.
“Indian people believed that the root’s healing powers can cure many illnesses”. According to Angela Betsaida, a nurse by profession and a writer.
“Apply turmeric to wounds, and it’s believed to fight infection. Mix it with milk, and the mind calms. Tint the entrance of new homes with a paste to welcome prosperity”.
What are the benefits of turmeric and curcumin for women?
Curcumin extracted from turmeric is getting the buzz among women and earn the name of the “golden spice” for its many benefits that add to women’s beauty and health.
Beside its use to add flavor to the food, turmeric is becoming a big part of cosmetic industry. It helps clearing and brightening the skin which makes it the first ingredient in kitchen cabinet for women in different cultures.
It is recommended for pregnant woman to consult a doctor before using turmeric supplements or including turmeric herb as big part of her daily diet.
It’s likely to be unsafe if it’s taken in medicinal amount during pregnancy, which might cause uterine bleeding or contractions. However, using small amount of turmeric to spice up the food, doesn’t consider harmful for pregnant woman.
Overall body benefits of Turmeric and Curcumin
The antioxidant properties assist in recovery after workout by reducing the muscle soreness and bloating, help with depression and anxiety, clear skin pigmentations and scaring, also helps in reducing the risk of cardiovascular diseases.
Not limited to many other health benefits turmeric can add to support certain health issues woman may encounter according to medical research, including:
- Gallbladder problems
- Iron deficiency
- Bleeding problems or blood-clotting
- Gastroesophageal reflux disease
- Endometriosis or uterine fibroid
- Breast, uterus, and ovary cancers
Additionally, certain studies conducted in India have found that “taken turmeric by mouth may lower testosterone levels and sperm motility in men, which may effect fertility”.
What are the side effects of taking too much curcumin?
“Turmeric is generally recognized as safe herb. Few side effects have been reported; however, some have complained of nausea and diarrhea when taking higher doses. In other cases, high dose of curcumin reduced the symptoms of nausea and gastrointestinal”.
According to studies taking up to 8gm of curcumin is not harmful to human body. And If curcumin is used with certain drugs may cause adverse.
“Turmeric might make it harder for your body to absorb iron. Avoid using turmeric together with other herbal/health supplements which might lead to blood-clotting.
This includes angelica (dong quai), capsicum, clove, dandelion, danshen, evening primrose, garlic, ginger, ginkgo, horse chestnut, Panax ginseng, poplar, red clover, saw palmetto, and willow”.
When you should avoid using Turmeric and Curcumin?
“Avoid using turmeric together with other herbal/health supplements that can lower blood sugar, such as alpha-lipoic acid, chromium, damiana, devil’s claw, fenugreek, garlic, guar gum, horse chestnut, Panax ginseng, psyllium, Siberian ginseng, and others”.
As with any dietary supplement, ask your health care provider before starting turmeric/curcumin supplements.
You may also consider consulting a practitioner who is trained in herbal supplements as a supportive or preventive therapy to discuss potential side effects, risks, or medication interactions.
However, it is always recommended to use the fresh herbal than supplements in any form of intake unless prescribed by doctor to avoid the over does side effects.
What is the best turmeric curcumin supplement?
Our body can hardly absorb curcumin during digestion. “Therefore, a myriad of different formulations has been created to improve its bioavailability. The extract taken form turmeric is usually combined with other ingredients such as piperine or lipids.”
Curcuminoids found in turmeric can be extracted to produce supplements that have a much higher potency than turmeric itself.
“Turmeric is typically taken orally; however, a significant amount is excreted in feces due to its fast metabolism and poor solubility.”
There is no set dosage of Turmeric and Curcumin
“until a concrete dosing recommendation is made, dietitians will continue to encourage people to incorporate turmeric into their home cooking routine to reap some of its potential health benefits.
It pairs well with chicken and fish, is often added to lentil and rice dishes, and can add flavor to vinaigrettes, soups, or stews.”
In other research “turmeric supplement is best when taken 500 mg curcumin combined with piperine with food, or BCM-90, which is a patented of curcumin and essential oils. In some cases, it is recommended to take 500mg twice daily”.
A combination of curcumin and soy lecithin is available as well, recommended to take 200-500 mg twice a day with food.