7 Science-Backed Health Benefits of Turmeric

Turmeric is a yellow-orange-coloured spice that is commonly used in Indian cuisine. Besides its culinary use, turmeric is considered a herbal remedy in Ayurveda. Of late, modern science has also started backing some of the traditional health benefits of turmeric. Medical researchers attribute the health benefits of turmeric to curcumin, the main bioactive ingredient in turmeric. The article explores some of the science-backed health benefits of turmeric and curcumin in detail below. 

Recommended reading: 7 Ayurvedic Herbs Everyone Should Know About

1. Fight Inflammation

Inflammation is triggered by the immune system in response to outside invaders, like bacteria, viruses, or toxic chemicals. Chronic or prolonged inflammation is associated with an increased risk of serious health conditions such as diabetes, arthritis, heart disease, and cancer. According to studies, high doses of curcumin can suppress the activity of molecules involved in chronic inflammation. 

2. Prevent Organ Damage 

Oxidative stress is a state when there are more free radicals in your body than antioxidants. Free radicals are harmful molecules that can damage DNA and vital organs of the body. Long-term oxidative stress can accelerate ageing and may increase the risk of serious health conditions such as cancer, diabetes, and heart disease. According to research, curcumin is a powerful antioxidant that can eliminate free radicals. Lab studies show that curcumin can inhibit the activity of free radicals and boost the action of other antioxidants. 

3. Boost Brain Health

Consumption of turmeric has been linked to improved brain health. According to animal studies, curcumin may increase the levels of BDNF (brain-derived neurotrophic factor), a protein that is involved in the growth and maintenance of nerve cells in the brain. Low levels of BDNF protein are linked to a higher risk of Alzheimer’s disease (AD) and depression. While currently there is no cure for AD, some studies suggest that curcumin can clear amyloid plaques (one of the causative factors for AD) in the brain. 

4. Lower Risk of Heart Disease

Turmeric can potentially reduce the risk of cardiovascular (heart) disease. According to research, curcumin may help boost heart health by enhancing the function of the endothelium (lining of blood vessels), thereby reducing the risk of heart diseases. As discussed before, curcumin also helps curb inflammation and oxidative damage, both of which are major risk factors for heart disease.

5. Prevent Cancer

Cancer is characterized by the uncontrolled growth of abnormal cells that destroy healthy cells and tissues. Available research shows that turmeric can play a key role in cancer treatment. According to studies, curcumin may help support the death of cancerous cells, limit the growth of cancerous cells, and stop the spread of cancer across other organs. Research also suggests that curcumin has the ability to prevent colorectal cancer, which otherwise affects the intestines.

6. Ease Symptoms of Arthritis

Arthritis is a common disorder that is marked by inflammation in one or more joints. Being an anti-inflammatory compound, curcumin can help ease symptoms of arthritis. Moreover, a study including patients with rheumatoid arthritis found that curcumin was more effective than anti-inflammatory medications in relieving symptoms.

Recommended reading: Natural ways to get relief from arthritis

7. Promote Longevity

Curcumin can potentially prevent or aid the treatment of age-related health problems such as arthritis, heart disease, and cancer, among other conditions. The anti-ageing effects of curcumin reduce oxidative stress and inflammation, both of which are involved in the ageing process. All these positive health benefits imply that the compound can promote longevity. 

Turmeric offers various scientifically proven health benefits, such as improved brain health, reduced risk of heart disease, anti-cancer effects, and decreased symptoms of arthritis. While turmeric and curcumin-based supplements are safe and effective for most healthy individuals, like all herbal products, one should not exceed the daily recommended dosage. People who wish to consume a curcumin-based supplement should consult their physician before adding it to their daily routine.

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