Registered dietitian Nicole Hopsecger, RD, discusses turmeric’s many benefits and shares advice on how to incorporate turmeric into your daily life.
Turmeric is a spice that comes from the root of the curcuma longa plant, which is a perennial in the ginger family. Its major active ingredient is curcumin. “Curcumin gives turmeric that yellowish color,” Hopsecger says. “But beware: It stains easily. Try not to get it on your clothing!” Turmeric’s treasure lies in curcumin’s benefits. Curcumin has antioxidants and anti-inflammatory properties. Researchers are investigating whether it may help diseases in which inflammation plays a role — from arthritis to ulcerative colitis.
The spice, which is easy to add to smoothies and curries, shows promise when it comes to the following health benefits.
For chronic conditions where inflammation starts to affect tissues in your body, taking turmeric may be beneficial.
Another clinical trial showed that 90 milligrams of curcumin taken twice a day for 18 months helped improve memory performance in adults without dementia.
Turmeric has also deep roots in both Chinese traditional medicine and Ayurveda for treating arthritis. Research suggests that taking turmeric extract could potentially reduce pain from osteoarthritis, though further study is still needed. “But I wouldn’t rely on a curcumin supplement alone,” Hopsecger notes. “Medical management should come first.”
Turmeric has antioxidant properties and one study shows that it may protect your body from free radicals by neutralizing them. Another study suggests that turmeric’s antioxidant effects may also stimulate the action of other antioxidants.
With its ability to help reduce inflammation and oxidation, turmeric could lower the risk of heart disease.
If you have depression, the protein known as brain-derived neurotrophic factor (BDNF) is reduced and your hippocampus, which helps with learning and memory, starts to shrink. A study shows that curcumin can boost BDNF levels and may reverse changes.
Curcumin may affect cancer growth and development according to a few studies.
While doctors commonly recommend taking 500 milligrams twice daily with food, the dose that’s right for you depends on your overall health. More isn’t always better, so talk to your doctor.
You can take turmeric as a supplement or use it as a spice. “Curcumin is more potent in a supplement because they’ve extracted it from the turmeric,” Hopsecger says. “If you are buying turmeric in the store, it does have some antioxidant properties. While using it as a spice may not have a significant impact, it is a great way to season food without salt.”
Not ready to commit to a supplement? While cooking with turmeric doesn’t give you as big of a health boost, you can still benefit by adding it to:
“It’s one of the main ingredients in a curry sauce — it’s potent, pungent, bitter and very earthy,” says Hopsecger. “I always think of that curry smell as being what turmeric tastes like. You can buy the spice ground these days from many supermarkets and spice stores, or you can buy the fresh root and store it in an airtight container in the refrigerator. You can then peel, and chop or grate to use in your recipes.”
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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