Turmeric - the golden spice, is a plant that has been in use for several years, as both food and medicine. This 'Indian Saffron' has been recognized in modern medicine over the last 25 years due to the healing substance curcumin which carries remarkable anti-inflammatory properties. There are quite a lot of health benefits of turmeric as this spice has no toxic effects on the body. Other than just being a cooking spice, there are many nutritional facts about turmeric that you might not be acquainted with. All of which we're going to list down for you here.
Benefits of Turmeric:
Turmeric powder benefits are ample and here are some that will educate you a little more about this Indian herb.
1. It Decreases Pain:
One of the many benefits of turmeric is that it can be used to treat arthritis. Consuming turmeric extract can effectively reduce the pain that you experience if you have osteoarthritis (1). Of course, you need to pair taking turmeric in any form with your medical treatment to help you feel more at ease.
2. It Can Improve Your Memory:
The presence of curcumin - a substance that has antioxidant properties is said to help with your memory (2). Taking just 90 milligrams of curcumin twice a day for several months can improve your memory performance, especially for people suffering from dementia. Doesn't that sound like one of the best turmeric benefits? This is due to the antioxidant properties of curcumin which has the ability to reduce brain inflammation that in turn leads to less decline in neurocognitive - the ability to think and reason.
3. It May Help Battle Depression:
Someone fighting depression should definitely consider using turmeric powder benefits to their advantage. This is because curcumin in turmeric can boost the brain-derived neurotrophic factor (BDNF), which is a protein, and the hippocampus, which helps with learning and memory (3). It is also said that curcumin is as effective a substance as fluoxetine when it comes to decreasing the symptoms of depression. In fact, this healing substance can also increase the levels of chemicals in your brains like serotonin and dopamine, both of which can regulate your mood and other functions of your body (4).
4. Reduces heart disease risk:
As turmeric has the ability to lessen inflammation and oxidation, it is well known to reduce the risk of heart disease. Middle-aged & older adults who take curcumin supplements for over 12 weeks will have an increase in resistance artery endothelial production, a factor that contributes to high blood pressure (5). When used along with proper medication, turmeric may also aid in managing cholesterol levels (6). Hence, it is said that the presence of curcumin in turmeric can protect the ones at risk for heart disease as it can lower certain levels of cholesterol.
5. It Can Reduce Inflammation:
One of the health benefits of turmeric is that it can reduce inflammation in your body (7), which is the major reason that affects the tissues in your body thus making you fall prey to chronic illnesses. If you're looking for a safe way to consume turmeric on a daily to benefit your health, we suggest you try the Saffola Immuniveda Golden Turmeric Milk. This is an instant mix that can help boost your immunity and manage all kinds of inflammation. This healthy drink is infused with cinnamon, black pepper, and cardamom, all of which have anti-inflammatory and immunity-boosting properties.
Nutritional Facts of Turmeric:
You might know this, but turmeric is loaded with vitamin C and vitamin B6. Other antioxidants in this Indian herb can reduce the risk of serious health issues like diabetes and heart disease (8).
If we have to give you specific nutritional values, here is the breakdown of 2 teaspoon serving of turmeric -
- Calories: 19
- Sugar: 0.2 grams
- Fiber: 1.4 grams
- Carbohydrates: 4 grams
- Protein: 0.6 grams
- Fat: 0.2 grams
Possible Side Effects of Turmeric:
Thankfully, this Indian spice is known to be safe when used in moderate amounts. But some people might experience some mild turmeric side effects like nausea, upset stomach, diarrhea, or dizziness if taken in higher doses (9).
Turmeric can be consumed either as a spice in soups, roasted veggies, smoothies, golden milk, eggs, rice, and muffins or in the form of supplements. You are now aware of the benefits of turmeric and all that it can do for your body. It's a natural ingredient that does no harm if taken in moderate amounts and is quite a versatile one that can be consumed in many ways. So make sure to introduce this beneficial spice to your daily diet as it will only come to your advantage in ways more than one.
What is the difference between Turmeric and Curcumin?
As mentioned above, turmeric is a plant and it's the roots of this plant are usually used to make the spice used for cooking and herbal teas. Curcumin, on the other hand, is a naturally occurring compound that exists within this plant's roots that is responsible for giving the bright yellow colour.
When does turmeric begin to work?
Honestly, the time period for turmeric to start working in your favour depends on your body mass and health condition. It is usually said to show some results in around 4 to 8 weeks in most humans.
Does turmeric help to lose weight?
Curcumin, a substance in the turmeric plant is said to suppress fat tissue growth. Another way, turmeric can help in losing weight is by regulating the levels of sugar in your body which in turn prevents insulin resistance.
What is the recommended daily dose of turmeric?
Typically, turmeric should be taken anywhere between 500-2000 mg per day. More than the naturally occurring one, it should be taken in the form of an extract with a curcumin concentration as an extract form can provide you with 1900-2375 mg as compared to the average Indian diet that gives only 60-100 mg of curcumin.