Turmeric has a long history of use in the ancient Ayurvedic and Chinese medicine systems, and today there are thousands of peer-reviewed research articles demonstrating the health benefits of turmeric.
Have you enjoyed the flavor of turmeric? Turmeric is a spice commonly used in Indian cooking and gives curry its rich flavor and yellow color. But even if you don’t eat Indian foods, you probably have consumed turmeric – it’s often used in mustard for the bright yellow color, and is found in other popular foods as well.
Turmeric is related to ginger and is grown in tropical areas of southern Asia. After harvesting, the roots are boiled and dried, then ground into a fine powder. The flavor is mild, and a little goes a long way when added to dishes for flavor and color.
But turmeric is much more than just a culinary spice, and the current research indicates turmeric is as effective, if not more potent than many prescription medications.
Turmeric Health Benefits
Research shows the health benefits of consuming turmeric and its primary compound curcumin. Studies show turmeric’s benefits for the following:
- Powerful anti-inflammatory
- Anti-depressant
- Pain Reliever
- Improves insulin sensitivity in Type 2 Diabetes
- Anti-cancer and cancer treatment
- Arthritis
- Indigestion
- Alzheimer’s disease
- Antibacterial and antiviral
- Strong antioxidant
Food as Medicine
I truly believe our best medicines are found in traditional foods. We are able to benefit from culinary traditions from around the world, and many of our common foods have long histories of use as food and medicine. For example, our family frequently benefits from the powerful health benefits of raw honey, sage, ginger, and garlic. The more I look at the research and history of turmeric, the more convinced I am that we can all benefit from adding this beautiful and healing food to our diets and our lives.
Turmeric Recipes
Here is a fun article with six great turmeric recipes including a smoothie, cough suppressant, curried meatballs, and more.
And my favorite warming Indian Dahl recipe with turmeric. Turmeric tea hot or iced is a simple and traditional way to to enjoy the flavor, color, and health benefits of turmeric.
Or how about a salad dressing using honey, avocado, and lemon combined with turmeric.
There are so many benefits to adding turmeric to our diet, and it is a very versatile spice, I’m sure you can find creative ways to make turmeric a part of your day.
Turmeric – How Much Should You Take?
In addition to the health benefits of turmeric as a food, many are turning to turmeric supplements. Turmeric and its primary compound curcumin are available in capsules and tablets. How much should you take for a health benefit? Are there precautions with using turmeric?
I have found sources that recommend turmeric extracts in capsule or tablet form be taken in doses of 1200 – 1800 mg daily. But do your research, and be aware there are side-effects and precautions associated with high doses of turmeric.
Precautions
Although turmeric is a food and generally safe to consume in modest amounts, consuming too much turmeric either as a food or a supplement can have consequences. “Natural” doesn’t always mean “Safe”, especially for those taking prescription medications. Turmeric does interact with some prescription medications, and you should talk with your doctor and pharmacist if you are considering using high doses of turmeric.
High Doses of Turmeric Have Sometimes Resulted In:
- Nausea
- Diarrhea
- Increased Risk of Bleeding
- Low Blood Pressure
- Uterine Contractions in Pregnant Women
- Increased Menstrual Flow
- Overactive Gall Bladder Contractions
- Increased Liver Function Tests
The safest way to enjoy the health benefits of turmeric is to use it as it has always been used – in modest amounts as part of a healthy, well-balanced diet including plenty of whole foods, vegetables, and fruits. Enjoy exploring the recipes and get creative!
In good health,
~ Michelle
References:
- Efficacy and Safety of Curcumin in treatment of Major Depressive Disorder PubMed: http://www.ncbi.nlm.nih.gov/pubmed/23832433
- Taylor RA, et al. Curcumin for inflammatory bowel disease: a review of human studies. Altern Med Rev 2011; 16(2): 152-6.
- http://www.webmd.com/vitamins-supplements/ingredientmono-662-turmeric.aspx?activeingredientid=662
- http://www.herbalremediesadvice.org/turmeric-benefits.html
- http://stemcellres.biomedcentral.com/articles/10.1186/scrt500
- http://www.ncbi.nlm.nih.gov/pubmed/2699615?dopt=Abstract
- http://umm.edu/health/medical/altmed/herb/turmeric
HI Michelle,
Turmeric is such a wonderful superfood but as you said it can have side effects and I tried taking different turmeric supplements and it did upset my digestive system and I had to quit taking it. I do truly believe it is a wonderful food that has many benefits to the body. Thanks for sharing on Real Food Fridays. Pinned & tweeted!
Thanks for sharing your experience with turmeric Marla, that’s good to know. Thanks for stopping by and have a great weekend!
Very interesting, Michelle! I recently had issues with swelling in one leg (ultrasound ruled out blood clot, thank goodness). I’m thinking that 5 pregnancies and varicose veins might have something to do with it! My health care provider suggested I take a turmeric supplement for inflammation – 1,000 mg/day. I ordered some online and it should be here any day. I’ll be interested to see if it helps. I like turmeric, but it’s not something I cook with on a regular basis, so I’d rather take the supplement. Pinning this article. Thanks! (visiting from the Let’s Get Real Party 151)
Supplements would be easier, at least you know the amount and consistency you are getting daily. Thank you for stopping by Margie, and I hope you find relief with the turmeric!
Great informative on turmeric. I definitely think it is a great herb for my health coaching clients to use. Will be sharing this with them on my Facebook fan page and pinning. Thanks for sharing on Let’s Get Real Link Up
Thanks Karen, have a great weekend!
HI Michelle,
Just a note to let you know that I have chosen your post as one of my features for this weeks Real Food Fridays blog hop that goes live every Thursday @ 7pm EST. Thank you participating and helping us on our mission to make this a healthier world.
Thank you Marla!
Great information! I like to sprinkle turmeric on my popcorn it is a delicious treat! I am very interested in herbals and taking more of a holistic approach. Recently, a friend of my wife had her gallbladder removed. Nothing worked for her until she started looking into pungent herbs. Pungent herbs are useful to this system by either stimulating or calming digestive functions. Ginger (Zingiber officinale) is a pungent that is particularly useful for the Gastrointestinal System. Gingerol is the compound found in ginger and is very effective in this system because it acts on the vanilloid (TRPV1) receptors which are found in abundance in the gastrointestinal system. Ginger has a warming effect and is used to alleviate nausea. It is useful in the treatment of gastroparesis and can be used to relieve stomach pain and loss of appetite. The root of the ginger plant can be taken in many different forms. Some of the most common ways to use ginger are in fresh form, in tea, as a powder and as an oil!
Thanks for the article and the helpful tips!
Great information Conrad! I am always learning, learning. I wish I had known of the benefits of ginger years ago when I worked with patients suffering from gastroparesis. Foods truly are a great source of medicine.