A cousin of ginger, turmeric comes from the root of the Curcuma Ionga plant, and is most often encountered spicing up southeastern Asian cuisine. But turmeric does so much more than give curries their color and flavor; its anti-inflammatory and antioxidant properties go a long way in supporting joint, immune, and heart health—just to name a few benefits. Let’s explore what makes turmeric so special and why adding a high-quality dietary supplement to your regimen can have a positive impact on a variety of health issues.
Curcumin: Turmeric’s Super-Powered Polyphenol
The main active compound in turmeric is a polyphenol known as curcumin, and it’s what gives the root its vibrant orangey-yellow color. Curcumin is a powerful antioxidant, which is what makes it such a nutritional powerhouse. Overall, it promotes a healthy inflammatory response and fights damaging, disease-causing free radicals, which benefits your health in the following ways:
1. Supports Healthy Joints and Muscles. The anti-inflammatory properties of curcumin may help promote mobility, joint comfort, and muscle recovery in healthy individuals, as well as effectively manage pain in osteoarthritis patients. Clinical trials show that curcumin supplementation relieved pain and stiffness as well as or better than NSAIDS like ibuprofen and Celebrex (but without the side effects). Additionally, curcumin may restore a healthy balance between T cells that cause inflammation and T cells that protect against it, which could reduce symptoms in autoimmune diseases including lupus and rheumatoid arthritis.
2. Soothes and Balances Your Gut. Not only do the anti-inflammatory effects of turmeric have the potential to soothe inflammatory digestive conditions such as ulcerative colitis and IBS, but it functions as a prebiotic (or food source) for the beneficial bacteria in your gut, which balances your microbiome.
3. Keeps Your Heart Healthy. Curcumin helps protect against heart disease by supporting and improving the function of the endothelium, or the lining of your blood vessels. When the endothelium isn’t functioning well, it’s unable to regulate blood pressure and clotting. Additionally, curcumin’s anti-inflammatory and antioxidant properties also play a significant role in keeping the heart healthy and functioning optimally.
4. Boosts Brain-Derived Neurotrophic Factor (BDNF). BDNF plays a role in a variety of brain health aspects including cognition, mood disorders, and even the prevention of Alzheimer’s disease. As we get older, our brain’s hippocampus, (which is associated with learning, memory, and emotion), needs more support to produce BDNF. Curcumin boosts levels of BDNF which leads to improved memory, focus, mood, and possible Alzheimer’s disease prevention (which is linked to low levels of BDNF protein).
5. Prevents Cancer. Research shows that curcumin has a positive effect on several different types of cancer including gastric, colorectal, pancreatic, prostate, and breast. In addition to potentially preventing cancer in the first place, studies show that curcumin can also help kill cancerous cells, reduce metastasis and growth of new blood vessels in tumors, prevent cell damage from radiation therapy, and may even make even make chemotherapy more effective.
6. Supports Immune Health. In addition to fighting inflammation and free radicals, curcumin also regulates immune cells, including macrophages, dendritic cells, B cells, T cells and natural killer cells to bolster the body’s natural defense system, as well as enhance antibody response.
7. May Help Treat or Prevent Diabetes. Although more human studies are needed, animal studies on curcumin’s impact on diabetes have shown promising results including lowering and controlling blood sugar, improving insulin resistance, and lowering blood lipids.
How to Use Turmeric for Maximum Health Benefits
As you can see, turmeric has the potential to improve several important facets of your health. So, how can you get it into your diet?
Part of the problem with curcumin is that isn’t super bioavailable on its own, due to several factors including poor absorption in the small intestine, rapid metabolism by the liver, and quick elimination through the gallbladder. The best way to get its benefits is through a supplement of between 500 and 1,000 milligrams daily, taken with a meal that includes a healthy fat such as olive oil, avocado, nuts, or seeds. Look for a liposomal formula, which improves bioavailability, as well as one that contains piperine (black pepper), which can improve bioavailability by up to 2,000 percent!
And, as with any supplement, it’s important to talk with your healthcare provider about any potential drug interactions, especially if you are on a blood-clotting medication or chemotherapy.
Turmeric can also be incorporated into smoothies, soups, eggs, roasted veggies, and curries, or enjoyed in a golden milk latte. However, the amount of curcumin you’ll get when using turmeric as a spice is small, so it’s best to pair it with a high-quality supplement.
If you’re curious how turmeric can benefit your health, please contact me. Together we can explore how this magical golden spice can play a role in helping you achieve optimal wellness.
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