Turmeric benefits for healthy lifestyle
Turmeric is a powerhouse of good-for-you benefits, according to John Sollitto, M.D., a clinical professor of medicine at Tufts University School of Medicine.
When it comes to oral health, “the scientific data show turmeric can improve oral function, remove plaque and stains, and provide antibacterial benefits in the mouth,” he says.
Adding turmeric to your toothpaste or on your brush can help prevent or reduce the risk of dental caries, one of the most common diseases in the United States. The ingredient also contains quercetin, a natural antioxidant that protects against harmful bacteria and plaque-causing bacteria, Sollitto says.
Turmeric is also a powerful antioxidant, protecting against the oxidative damage that can cause cancer, heart disease, and dementia.
Stress relief
Many studies have found that consuming cinnamon can help reduce anxiety and stress, and increase feelings of relaxation.
Turmeric might help the same way, which is why many yogis swear by adding a few sprays of the stuff to their daily routine.
“Turmeric is a powerful antioxidant that, when taken in the form of cinnamon, can enhance well-being and combat stress,” Sollitto says.
Fights cancer
The main active ingredient in turmeric is curcumin, a natural anti-inflammatory that may be helpful against cancer, says Disha Gadhvi, a natural foods dietitian with the Academy of Nutrition and Dietetics.
Turmeric may help reduce the amount of two kinds of cancer that are at high risk of developing: colorectal and breast cancer, she says.
“Turmeric has the ability to reduce tumor sizes by up to 40% in some animal studies,” Gadhvi adds.
Boosts immune function
Turmeric has been used in Ayurvedic medicine for centuries. A study conducted in 2011 suggested that curcumin may help boost the immune system and could fight viral and bacterial infections.
Studies in mice and dogs have shown that curcumin can improve the animals' ability to fight tumors, and suppress the immune system.
Prevents osteoarthritis
Turmeric contains strong anti-inflammatory compounds, which may help ward off or slow the progress of osteoarthritis, or degenerative joint disease, says Gadhvi.
“Studies have shown that people who have turmeric before their surgery have better outcomes and less pain afterward,” she says. “Turmeric is safe for people to take in pill or capsule form.”
Helps you lose weight
Research suggests that turmeric can aid weight loss and stave off weight gain.
For one, turmeric can help curb your appetite, making it a good addition to any weight-loss diet. Another study found that adults who consumed 1.5 ounces of turmeric a day for eight weeks had slightly higher levels of the hormone insulin, which is linked to a reduced appetite, than those who consumed a placebo.
Another study of more than 300 women showed that women who added turmeric to their diet before a meal lost more weight than those who ate a placebo and those who took a supplement containing other substances that are commonly used to prevent and reduce the risk of breast cancer.
Gives you less gas
A study from the University of Nottingham in 2015 found that curcumin can reduce symptoms of flatulence and reduce the gas and bloating that are often associated with irritable bowel syndrome.
The same research found that turmeric also helps relieve IBS symptoms, and has been linked to lower rates of constipation and diarrhea.
Good for the liver
Turmeric has long been used as a natural remedy for liver disease, mainly as an anti-inflammatory. Because it can reduce your body's inflammation, it can help reduce your risk of liver damage or cirrhosis.
“When your liver is injured, it's hard to maintain your health, as we all know,” says Gadhvi.
A healthful alternative to caffeine
Many people complain of headaches and irritability after drinking caffeine, which is why turmeric is being increasingly considered a good alternative to the drug.
A 2011 study from Northwestern University found that people who drank a turmeric-infused beverage for two weeks reported less tiredness and more energy than those who drank a placebo. The two inescapable downsides to turmeric are that it can have side effects like stomach cramps and muscle soreness, and that it's not as effective as caffeine in terms of keeping you awake, according to the research.
If you're on the fence, make sure to keep in mind that regular consumption of black pepper could also pose a health risk for people who are sensitive to caffeine.A 2012 study from the University of California found that people who drank at least a quarter of a teaspoon of black pepper a day had an increase in bad bacteria in their gut, and that their body's immune response to the infection was decreased.
How to incorporate turmeric into your diet
You can add it to your smoothies, stir it into oatmeal, and top omelets with the herb. To reap all the benefits, add some turmeric powder or ground turmeric to your oatmeal daily, says Sollitto.
It's also a good idea to take a turmeric supplement, he says, but be careful about which one. “While most of the commercially available turmeric supplements are perfectly safe, they often contain a low amount of curcumin, which could prevent the turmeric from having the antioxidant effect,” he says.
Try dosing turmeric with lemon juice, or add some hot water to turmeric paste to help release more turmeric into the body, Sollitto says.
You can also add it to tea, add it to your scrambled eggs, or saute it for a delicious side dish.
On top of its antioxidant and anti-inflammatory properties, turmeric also offers a boost to your digestive tract and can help regulate digestive function, Gadhvi says.
Turmeric is a tasty way to add extra nutrition to your meal, which might make it easier to eat a healthy, balanced diet,” she says.
Cancer is now the second biggest killer in the UK after heart disease, killing 39,000 people last year, but there are now so many natural products which can combat the disease. As well as reducing the risk of cancer, turmeric is also beneficial for lowering cholesterol, relieving joint pain, boosting the immune system and can even ward off bad breath. Research conducted by the University of Edinburgh showed that a single gram of curcumin can be sufficient to completely protect mice from having a bowel tumour.
