Turmeric, a bright yellow superfood, might be the most effective supplement. Several of its health benefits are due to its prime enzyme called curcumin.
Turmeric and Curcumin - What Are They?
Turmeric is a popular condiment that gives Asian food like curry its iconic yellow tint. For centuries, turmeric has been used as a spice and a medicinal herb.
Curcumin is a compound and the primary active ingredient in turmeric. It is a powerful antioxidant and helps reduce inflammation.
Below are some research-based facts about turmeric:
1. Curcumin Has Therapeutic Properties
Although the amount of curcumin in turmeric is limited, an estimate of 3% only, most of the research related to turmeric majorly consists of the usage of curcumin. Dosages surpassing 1 gram of curcumin have been tested.
With levels of curcumin as low as that, one can hardly consume the appropriate amounts using turmeric to spice up their food. Supplements are an alternative to obtain the maximum benefit.
However, the absorption of curcumin by blood is poor and requires improvement.
Piperine, a compound present in black pepper, has been shown to increase the absorption of curcumin by 2,000% when paired with turmeric. As a result, most curcumin supplements also contain piperine to enhance its absorption by the body.
Curcumin is fat-soluble and gets absorbed better when ingested with a meal high in fat. By taking curcumin with fat or black pepper, we can alter its poor absorption by the body.
2. Curcumin Helps Reduce Inflammation
Inflammation defends our bodies and initiates the healing process. Acute or inflammation of a short duration that resolves quickly is advantageous, but chronic, long-term inflammation can be problematic.
The medical fraternity believes low-level inflammation plays a part in diseases like cancer, cardiac disorders, and Alzheimer’s. The inflammation-fighting property of curcumin can be of assistance here.
Although inflammation is a complex concept, evidence points towards curcumin being beneficial in combating it. However, higher doses seem to be required to acquire its medicinal properties.
3. Turmeric And Its Antioxidant Properties
The underlying cause behind aging and quite a few diseases appears to be oxidative damage.
Oxidative damage happens due to free radicals and unpaired electrons that are highly unstable and cause a multitude of harmful reactions within. Antioxidants, on the other hand, are molecules that pair with them, stabilizing them before they create any further damage.
The chemical structure of curcumin makes it one of the most dominant antioxidants out there.
Moreover, animal studies suggest that curcumin does not just halt the harmful reactions of free radicals but also enhances the activity of other antioxidants in play. It, however, needs to be confirmed by human studies and further research.
4. Curcumin's Role In Reducing Cardiac Issues
Heart disease is one of the leading causes of death worldwide. Curcumin has shown positive results involving decreasing the symptoms of heart disease.
Endothelial injury, damage to the internal layers of blood vessels, is usually the first step towards developing cardiac issues. Curcumin appears to reverse this, thereby improving the function of the endothelium.
The effect of consuming curcumin is equivalent to exercise in post-menopausal women.
A study involving 121 patients undergoing cardiac bypass surgery found a 65% decrease in experiencing a heart attack in the curcumin-ingesting group compared to the placebo group.
5. Curcumin Boosts Brain-Derived Neurotrophic Factor
Brain-Derived Neurotrophic Factor (BDNF) is a gene in the human body responsible for producing a protein that promotes the life of neurons. The BDNF protein is vital for learning and memory. Conditions like Alzheimer’s, and depression, have been linked to low levels of the BDNF protein.
Studies on animals show that curcumin might increase BDNF levels in the brain. It will, in turn, effectively delay or reverse brain-related diseases and age-connected slow down of brain functions. However, since these are animal studies, more research on the topic will help if it applies to humans.
6. Turmeric Helps Prevent Cancer
Several studies have studied and tested how curcumin is beneficial in treating different types of cancer. It showed an improvement in the development and growth of tumors.
The studies further noted that curcumin could:
Evidence of curcumin possibly preventing cancers of the digestive system has been documented. Around 44 men with potentially cancerous lesions took 4 grams of curcumin a day which led to a decrease of 40% of their lesions. Yet more research is necessary to prove that curcumin can help cure cancer.
7. Curcumin's Role As A Cure For Alzheimer’s
Currently, there is no cure for Alzheimer’s, which gives more importance to prevention.
Very few molecules can cross the barrier between blood and the brain, curcumin being one of them.
Damage caused by free radicals and inflammation plays a huge role in the progression of Alzheimer’s. Curcumin plays a role in decreasing both of the phenomena.
A prominent sign of Alzheimer’s is the accumulation of tangled-up protein, called amyloid plaques. Curcumin has exhibited a positive effect on these plaques by removing them.
However, whether curcumin can help reverse Alzheimer’s is still to be tested.
8. Curcumin And Its Benefits For Knee Pain
Arthritis is a common disorder affecting adults and the old alike. Different types of arthritis share a mutual symptom of inflammation. Curcumin is anti-inflammatory in nature and can be of benefit in such disorders.
According to a study, curcumin was superior and more effective in treating Rheumatoid arthritis than an anti-inflammatory drug.
Other studies have also established its beneficial effects in healing the wide range of symptoms of arthritis.
9. Curcumin Fights Depression
Studies done on the topic are in favor of curcumin possibly treating depression.
According to a study, around 60 people were divided into three groups. One group took only Prozac, one group consumed a gram of curcumin, and the last group ingested both Prozac and curcumin.
The results exhibited similar improvements amongst the Prozac and curcumin groups, with the third group showing superior results to the three.
This study shows the possibility of curcumin being just as effective as an antidepressant.
Evidence points out the possibility of curcumin boosting happy hormones like serotonin and dopamine in our bodies.
10. Anti-Aging And Use Against Chronic Diseases
Inflammation and the oxidative stress of free radicals accelerate the aging process. Curcumin, with its anti-inflammatory and anti-oxidative properties, may play a role in slowing down the aging process.
Inflammation is an important phenomenon that causes disease progression, and curcumin may help reverse various diseases.
Conclusion
This golden spice has several therapeutic properties and may help treat conditions like depression, cancer, cardiac issues, aging, and more.
Although its benefits are undeniable, the bioavailability or absorption rate of curcumin is problematic, thereby limiting its effect.
More research is required to curb this issue and unleash the full potential of this superfood.
