You may see those beautiful yellow turmeric lattes being whipped up in coffee shops, turmeric poached eggs for brunch, and turmeric being added to smoothies and chocolate bars.
Turmeric is an herb plant that grows in India and Central America. You can also buy it ground as a spice, which is sold as turmeric, or as a spice blend, like curry powder. Turmeric has a long history in Ayurvedic medicine to treat health problems like pain and fatigue.
Turmeric is comprised of compounds. While turmeric gets its bright yellow hue from curcumin, this compound makes up only about 5 percent of the spice, according to an article published in January in the Journal of Medicinal Chemistry. In terms of nutrition, 1 teaspoon tsp of the ground spice has 9 calories. More surprising is that it offers some protein — 0. Department of Agriculture's MyPlate guidelines. With 1. A tsp may be added to an entire recipe, for instance. Many of its perks have been credited to curcumin, the primary plant compound that gives turmeric its bold yellow color, according to a review published October in the journal Foods.
Ease Arthritis Pain Curcumin contains anti-inflammatory properties, making it a potentially effective treatment for inflammatory conditions such as arthritis.
For example, a small past study found that participants with rheumatoid arthritis who took a mg curcumin supplement twice daily for eight weeks saw greater improvements in joint tenderness and swelling compared with patients who took a prescription anti-inflammatory or a combination of the two treatments. Reduce Depression Symptoms Depression has been linked with lower levels of brain-derived neurotrophic factor BDNF , a protein in the brain and spinal cord that regulates communication between nerve cells.
In rats, curcumin effectively increased levels of BDNF over the course of 10 days, according to a study published in Behavioural Brain Research. Researchers had added 8 mg of piperine, the active compound in black pepper, to the supplement; piperine helps the body absorb more of the curcumin. Authors of past research note that turmeric curcumin specifically may prevent tumors from forming and becoming cancerous, though more research in humans is needed.
Support Skin Health Turmeric is an anti-inflammatory, antimicrobial, and antioxidant-rich spice, making it potentially effective for treating skin conditions like acne, eczema , and psoriasis , though more studies are needed. According to the National Center for Complementary and Integrative Health NCCIH , turmeric is generally safe, though consuming it in high doses or over long periods of time may upset your stomach.
In fact, a September review in the Journal of Ethnopharmacology warns that curcumin and turmeric may interact with a variety of medications, including antidepressants , antibiotics, antihistamines , cardiac medications, and chemotherapy treatments. Women who are pregnant or breastfeeding may safely eat foods with turmeric, but should avoid taking the spice in supplement form.
Turmeric and spices like cinnamon and ginger have been generally recognized as safe by the Food and Drug Administration. Taking turmeric or curcumin in supplement form, however, can. Taking a supplement with 0. With that in mind, taking up to 12 g 12, mg of curcumin daily is likely safe, according to a November review in Critical Reviews in Food Science and Nutrition. The good news is combining it with another spice, black pepper Piper nigrum , may enhance its strength in the body.
A past study reveals that combining 20 mg of piperine, the main ingredient of black pepper, and 2 g of curcumin increases the bioavailability, or the amount of curcumin that can be absorbed by the body, by as much as 2, percent.
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Now playing. Reminder Successfully Set! Select a City Close. Your current city: Mumbai Mumbai search close. All Bombay Times print stories are available on. We serve personalized stories based on the selected city OK. Go to TOI. The Times of India. Why do happy people cheat? World Kindness Day: 5 acts of kindness to adopt when dating online. Lifelong vows a couple should make. Zodiac signs who give out the best advice. To boost absorption, look for a turmeric supplement with piperine in it.
In fact, piperine may increase absorption by as much as 2, percent, according to one study. As a spice, turmeric can add tons of flavor to your cooking — along with anti-inflammatory effects and antioxidants to protect you against free radicals.
But you may be able to reap greater benefits by taking turmeric in supplement form. Your doctor may even be able to help you figure out the ideal dosage for your health goals. By subscribing you agree to the Terms of Use and Privacy Policy.
Health Topics. Health Tools. Reviewed: September 17, Medically Reviewed. Turmeric May Limit Iron Absorption If you have an iron deficiency, be aware that turmeric may further limit absorption of this nutrient. Turmeric May Lower Blood Sugar Too Much On the one hand, some research mostly in animals suggests that turmeric may help treat and prevent diabetes, according to a review in Evidence-Based Complementary and Alternative Medicine.
Editorial Sources and Fact-Checking. American Journal of Chinese Medicine. Prasad S, Aggarwal BB. Herbal Medicine: Biomolecular and Clinical Aspects. Takada Y, Bhardwaj A, et al. December Pioneering herbalist and Gaia Herbs founder Ric Scalzo, for example, says he takes a few different products every day so that the dosage adds up. About milligrams of curcuminoids a day is a good wellness dose for keeping inflammation away and promoting gut health, Scalzo says—but if you're experiencing chronic pain, you should consult with your doctor.
Capsules are good for covering your bases, but both Dr. Berzin and Scalzo respect the power of the spice in foods and their wellness beverage counterparts. Berzin says. Although it's powerful, curcumin isn't all-mighty. In fact, both Dr. Berzin and Scalzo point out that it's poorly absorbed on its own. So you could be taking the recommended dosage, but if it's not making its way into your gut, you aren't getting the full spectrum of benefits.
You could be taking the recommended dosage, but if it's not making its way into your gut, you aren't getting the full spectrum of benefits. The solution lies in coupling it with another common spice: black pepper. When combined with turmeric, it increases your body's ability to absorb the inflammation-fighting spice.
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