Turmeric, with its vibrant yellow hue and earthy flavour, has been prized for centuries not just for its culinary properties but also for its potential health benefits. What makes Turmeric so impressive is an active compound called Curcumin. Curcumin is a popular addition in a myriad of supplements and health products and is also found on labels under the name Curcumin C3 Complex® and HydroCurc®. Could Turmeric be one of the most useful ingredients in the food chain?! This widely researched, much loved, and in-demand ingredient has an impressive list of benefits and they just keep growing!
So what’s all the fuss about?
Anti-inflammatory
Turmeric is a very well-known and powerful anti-inflammatory root ingredient due to the high levels of curcuminoid compounds, the most important of which is….. curcumin! (Did the name give it away?).
Curcumin assists in managing inflammatory conditions by decreasing nuclear factor (NF)-κB, the protein complex that plays a large role in inflammation in the body.
Curcumin has performed well in clinical studies with evidence showing it helps to ease the symptoms of arthritis. It is also believed to assist in enhancing recovery post-exercise by reducing inflammation and muscle soreness.
Antioxidant properties
Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body; this can cause damage to cells and tissue and is associated with the natural process of aging. When oxidative stress occurs long-term, the risk of chronic diseases such as cancer, diabetes, and heart disease is increased.
The good news is, ingredients that are high in antioxidants such as curcumin can help restore this balance!
To enhance absorption, you can:
- Consume turmeric alongside black pepper, which contains piperine, a compound that significantly increases curcumin absorption.
- Include turmeric in dishes with healthy fats, as curcumin is fat-soluble.
- Consider taking turmeric supplements with enhanced bioavailability, although consulting a healthcare professional before taking any supplements is always recommended.
Overall, incorporating turmeric into your diet as a spice or through supplements (after checking with your doctor) can offer a range of potential health benefits due to its anti-inflammatory and antioxidant properties. Remember, a balanced diet rich in various fruits, vegetables, and whole grains is crucial for overall health and well-being. [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/#B4-foods-06-00092
Metabolic Syndrome
Inflammation is hypothesised to also be responsible for many conditions throughout the body, one of which is metabolic syndrome. Metabolic syndrome includes symptoms such as insulin resistance and abnormal blood sugar levels, cholesterol concerns, elevated triglycerides, and obesity.
The antioxidant and anti-inflammatory properties of curcumin can assist in improving all of these symptoms while also helping reduce the risk of obesity-related chronic illnesses such as cardiovascular disease and diabetes. [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/#B4-foods-06-00092
Mental Health
It can be good for your brain too! Early studies are showing promising results for the use of curcumin in the fight against depression. There is growing evidence that low levels of brain-derived neurotrophic factor (BNDF) is a risk factor for depression [3]. Curcumin has been shown to boost BDNF levels, hypothetically reversing some of this risk.
Although further research is required, there is also some evidence that curcumin can boost neurotransmitters serotonin and dopamine in the brain! [4] https://link.springer.com/article/10.1007/s00213-008-1300-y
Bonus fact
Combining curcumin with piperine containing ingredients such as black pepper or BioPerine® will increase its bioavailability and efficacy by a whopping 2000%! [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/#:~:text=Research%20suggests%20that%20curcumin%20can,subsequent%20performance%20in%20active%20people.