The benefits of turmeric are much more than just being a vibrant spice with an incredibly earthy flavor. It possesses health properties that have been used for centuries in traditional medicine. It’s rich in curcumin—a powerful antioxidant and anti-inflammatory compound. Because of this, turmeric has become a popular dietary supplement that can benefit a variety of conditions.
The Benefits of Turmeric
Let’s take a look at the science behind some of the most powerful health benefits that turmeric has to offer.
Anti-Inflammatory Power
Chronic inflammation is a root cause of many serious diseases, including arthritis, diabetes, heart disease, and certain types of cancer. Turmeric has natural anti-inflammatory capabilities that can help reduce inflammation in the body. Many research studies have found that turmeric supplements can help relieve pain and improve physical function in people with arthritis.
Boosts Immunity
Curcumin (the antioxidant in turmeric) has potent immune-modulating properties, making it a powerful remedy for immune health. Numerous studies have found that regular consumption of turmeric can help fortify the immune system, making it better equipped to ward off colds, the flu, and other illnesses.
Supports Digestive Health
Turmeric has been shown to be a powerful ally for digestive health. Studies have found that turmeric can improve the diversity of the gut microbiome, which is essential for promoting regular bowel movements and alleviating digestive issues like bloating and indigestion.
Improves Brain Function
Emerging evidence suggests that turmeric can boost brain function and reduce the risk of brain diseases. It’s thought to work by increasing the levels of brain-derived neurotrophic factor (BDNF), a protein that plays an essential role in keeping neurons healthy. This could potentially lower the risk of brain conditions like Alzheimer’s. In the short term, turmeric may also be beneficial for working memory and attention.
Fights Free Radicals
High levels of free radicals lead to oxidative stress, a known contributor to early aging and chronic diseases. Fortunately, turmeric’s antioxidant properties protect the body from oxidative stress by fighting these free radicals.
How to Incorporate the Benefits of Turmeric into Your Daily Routine
- Turmeric Lattes: Turmeric lattes, also known as “golden milk,” are a soothing and tasty way to incorporate turmeric into your routine. You simply mix a cup of warm milk (regular or plant-based) with 1 teaspoon of ground turmeric, ¼ teaspoon of cinnamon, and a dash of black pepper, and voila!
- Supplements: Turmeric supplements are an excellent option for those looking for a more concentrated dose of curcumin. They provide a higher dose than you would typically get from food alone. Look for supplements that contain between 500 to 2,000 mg per day. This range is typically effective for health benefits without causing side effects. Always start with a low dose to see how your body reacts.
- Recipes: Incorporating turmeric into your cooking is a simple and delicious way to add more of this healthful spice to your life! Add a teaspoon to your smoothies, sprinkle it into soups, or toss it into stir-fries.
Enhance the Absorption of Turmeric
Curcumin, the antioxidant in turmeric, is not easily absorbed by the body on its own. To maximize turmeric’s benefit, it’s recommended to pair it with black pepper. Piperine, a compound in black pepper, enhances the absorption of curcumin by up to 2,000%! So, if you are cooking with turmeric, make sure to sprinkle some black pepper in it as well. As for dietary supplements, many high-quality supplements will include piperine in the formula to enhance its absorption.
