Turmeric

Turmeric is one of the most powerful herbs on our planet for fighting and reversing a range of ailments. It possesses strong healing properties, which help in the treatment and prevention of several disorders. Turmeric is native to the Southeast Asia, particularly India, where it has been used traditionally as a natural remedy. Turmeric is also grown in Bangladesh, Sri Lanka, Pakistan, and South America. The nutritional value of this herb and its health benefits are discussed beneath:

Nutritional value of turmeric

Turmeric contains several bioactive compounds, which provide it powerful medicinal properties. The primary compounds in this spice are called curcuminoids, among which curcumin holds the highest importance for improving our health. It is the main active ingredient in turmeric that possesses powerful anti-inflammatory and antioxidant properties. The ORAV value of turmeric is 127,068 μ mol TE/100g.

Additionally, it also contains several essential vitamin and minerals. It also contains an array of other nutrients, including carbohydrates, fibers, fatty acids, and amino acids. The nutritional content of 2 teaspoons of ground turmeric is given below: 

• Calories: 16
• Fiber: 0.93 grams
• Protein: 0.34 grams
• Total Fats: 0.43 grams       
• Total Sugars: 0.14 grams  
• Monosaccharides: 0.04 grams    
• Fructose: 0.02 grams         
• Glucose: 0.02 grams          
• Monounsaturated Fat:       0.07 grams   
• Polyunsaturated Fat: 0.10 grams
• Saturated Fat: 0.14 grams            
• Vitamin B1: 0.01 milligrams         
• Vitamin B2: 0.01 milligrams         
• Vitamin B3: 0.23 milligrams         
• Vitamin B6: 0.08 milligrams         
• Choline: 2.16 milligrams   
• Folate: 1.72 mcg       
• Vitamin C: 1.14 milligrams            
• Vitamin E: 0.14 milligrams            
• Vitamin K: 0.59 mcg            
• Calcium: 8.05 milligrams  
• Iron: 1.82 milligrams          
• Selenium: 0.20 mcg            
• Copper: 0.03 milligrams    
• Potassium: 111.10 milligrams
• Sodium: 1.67 milligrams   
• Zinc: 0.19 milligrams          
• Omega-3 Fatty Acids: 0.02 grams  
• Omega-6 Fatty Acids: 0.07 grams           

Health benefits of turmeric

Promotes brain functions

Turmeric promotes the cognitive abilities of the brain. It boosts the action of BDNF or the brain-derived neurotrophic factor that is linked to an improved brain function as well as a reduced risk of brain disorders like depression and Alzheimer’s disease. It also promotes the growth of neurons and prevents degenerative changes in the brain.

Lower the risk of cardiac disorders

The cardioprotective effect of turmeric can largely be attributed to the presence of curcumin in it. It improves the functions of the endothelium, the inner lining of the blood vessels. This helps to reduce the risk of endothelial dysfunction, which is a major driver of several heart disease. It also increases the ability of the endothelial layer to regulate the blood pressure, and clotting.

Additionally, Curcuminoids present in turmeric reduce the risk of myocardial infarction after CABG or coronary artery bypass grafting.

Degenerative conditions

Turmeric possesses strong anti-inflammatory properties. It helps to fight foreign invaders such as infective organisms and promotes the repair processes of the body. This effect of turmeric is highly beneficial for the prevention of degenerative conditionslike dementia, Alzheimer’s disease, and retinopathies. 

Curcumin present in this herb blocks the production of prostaglandins in the body thus preventing damage to the normal cells and tissues caused due to the inflammatory agents. Curcumin also helps to clear the build-up of protein deposits called Amyloid plaques in the brain thus slowing down or reversing the progression of Alzheimer’s disease.

Curcumin also blocks NF-kB that is believed to play a major role in the development and progression of these diseases. 

Reduces cancer risk

Oxidative damage to the healthy tissues of the body is the major cause of cancerous changes occurring in the body. The free radical damage can result in the initiation of abnormal multiplication of cells in any organ resulting in cancer. 

Turmeric can help to reduce the risk of this disease by acting as an antioxidant. It contains curcumin that neutralizes the free radicals while boosting the activities of the natural antioxidant enzymes present in the body.

Curcumin also stimulates glutathione biosynthesis and blocks the activation of NF-kappaB. It also prevents the release of interleukin-8 in the alveolar epithelial cells. These mechanisms promote the free radical scavenging activity in the body and reduce the cancer risk.

Reduces joint pains

Patients suffering from arthritis respond well to turmeric. It works by producing an anti-inflammatory effect thus reducing inflammation, pain, and swelling in the joints. It can be used to treat a range of joint diseases including rheumatoid arthritis, osteoarthritis, gout, and back pain. 

Curcumin has been found to be more effective than the commonly used anti-inflammatory drugs for relieving joint pains caused due to these conditions. 

Produces an anti-aging effect

The regular use of turmeric can delay the signs of ageing. Curcumin present in this herb can fight the age-related changes on the skin and reduce the appearance of wrinkles and fine lines. Additionally, it also enhances the longevity by producing an anti-aging effect.

It works by reducing the levels of pro-inflammatory cytokines like IL-1, TNF-α, and IL-6 that are activated by the transcription factor NF-κB. 

Resolves gastrointestinal troubles

Turmeric produces a soothing effect on the stomach, and intestine. It is used for relieving constipation, abdominal cramps, and irritable bowel syndrome. 

The bioactive compounds in turmeric such as cinnamic acid, ferulic acid, caffeic acid, gingerol, and capsaicin possess anti-inflammatory, antioxidant,  and anti-tumor activity, which are beneficial for improving the digestive health. These compounds help to reduce the risk of Inflammatory Bowel Diseases like ulcerative colitis, and Crohn’s disease by producing an anti-inflammatory action. 

The dietary fibers present in turmeric ease the intestinal movements and prevent constipation. It also helps to prevent hepatic fibrosis and reduce the risk of oral, esophageal, stomach, pancreatic and colon cancers. 

Balances blood sugar levels

Curcuminoids present in Turmeric produce a regulatory effect on the insulin-producing cells in the pancreas called the Beta cells thus reducing the blood sugar levels. 

Curcumin also reduces the oxidative stress in the diabetic patients as is evident from the lower levels of thiobarbituric acid reactive substances caused due to its administration. It also decreases the influx of glucose in the polyol pathway resulting in a higher NADPH/NADP ratio. These effects of curcumin help to control the blood sugar levels. 

Encourages normal cholesterol Levels

Turmeric has the ability to encourage normal cholesterol levels. Curcumin has the ability to regulate the fat metabolism and stimulate the functions of the liver thus increasing the elimination of excess fats from the body. This helps to lower the cholesterol levels and reduces the risk of associated diseases like atherosclerosis. 

How to use turmeric?

Turmeric is available in the form of capsules that provide a high amount of its most potent medicinal compound, Curcumin. The capsules also contain Piperine to enhance the bioavailability of Curcumin. Curcumin has a very poor bioavailability, which means very less amount of this compound is available for the body in spite of consuming it in a larger amount. As a result, the patients are unable to derive its beneficial effects. The addition of Piperine increases the bioavailability of Curcumin by almost 2000% thus ensuring maximum results for the treatment and prevention of diseases. You can use turmeric capsules containing Curcumin and Piperine in the recommended doses for an effective natural treatment of several conditions.

What are the side effects and precautions to be followed while using Turmeric?

Turmeric is considered safe when consumed in moderation. However, the use of this spice may have to be avoided if you are suffering from certain medical conditions such as gallbladder stones, and peptic ulcers. 

Also, turmeric is known to produce a strong antihyperglycemic effect. It can increase the blood sugar lowering effect of the anti-diabetic medications. Hence, patients suffering from diabetes should use turmeric capsules with caution. 

Turmeric can also produce a blood-thinning effect. Hence, patients suffering from bleeding disorders should refrain from using it. Also, patients must stop using it at least two weeks before any surgery to prevent the risk of excessive bleeding during and after the procedure.