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Turmeric — and especially its most active compound, curcumin — have many scientifically proven health benefits, such as the potential to improve heart health and prevent against Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant. It may also help improve symptoms of depression and arthritis.
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Read More »The spice known as turmeric may be the most effective nutritional supplement in existence. Many high-quality studies show that turmeric has major benefits for your body and brain. Many of these benefits come from its main active ingredient, curcumin. Read on to learn what the science says about turmeric and curcumin as well as their benefits. What are turmeric and curcumin? Turmeric is the spice that gives curry its yellow color. It has been used in India for thousands of years as both a spice and medicinal herb. Recently, science has started to back up traditional claims that turmeric contains compounds with medicinal properties ( 1 ). These compounds are called curcuminoids. The most important one is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Here are the top 10 evidence-based health benefits of turmeric and curcumin. 1. Turmeric contains bioactive compounds with medicinal properties However, the curcumin content of turmeric isn’t that high. It’s around 3%, by weight ( 2 ). Most of the studies on this herb use turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day. It would be very difficult to reach these levels just using turmeric as a spice in your foods. That’s why some people choose to use supplements. However, curcumin is poorly absorbed into your bloodstream. In order to experience the full effects of curcumin, its bioavailability (the rate at which your body absorbs a substance) needs to improve ( 3 ). It helps to consume it with black pepper, which contains piperine. Piperine is a natural substance that enhances the absorption of curcumin by 2,000% ( 4 ). In fact, the best curcumin supplements contain piperine, and this makes them substantially more effective. Curcumin is also fat soluble, which means it breaks down and dissolves in fat or oil. That’s why it may be a good idea to take curcumin supplements with a meal that’s high in fat. Summary Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. Most studies use turmeric extracts that are standardized to include large amounts of curcumin. 2. Curcumin is a natural anti-inflammatory compound Inflammation is incredibly important. It helps fight foreign invaders and has a role in repairing damage in your body. Although acute, short-term inflammation is beneficial, it can be a concern if it becomes chronic and attacks your body’s own tissues. Scientists now believe that chronic low-level inflammation can play a role in some health conditions and diseases. These include ( 5 , 6 , 7 ): heart disease
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Read More »5. Curcumin may lower your risk of heart disease Heart disease is the number one cause of death in the world ( 22 ). Researchers have studied it for many decades and learned a lot about why it happens. Unsurprisingly, heart disease is incredibly complicated and various things contribute to it. Curcumin may help reverse many steps in the heart disease process ( 23 , 24 ). Perhaps the main benefit of curcumin when it comes to heart disease is improving the function of the endothelium, the lining of your blood vessels ( 25 ). The endothelial dysfunction is a major driver of heart disease. This is when your endothelium is unable to regulate blood pressure, blood clotting, and various other factors ( 26 ). Several studies suggest that curcumin can lead to improvements in heart health (27, 28). Additionally, one study found that it’s as effective as exercise in post-menopausal women ( 29 ). In addition, curcumin can help reduce inflammation and oxidation (as discussed above), which can play a role in heart disease. In one study of 121 people undergoing coronary artery bypass surgery, researchers assigned them either a placebo or 4 grams of curcumin per day a few days before and after the surgery. The curcumin group had a 65% decreased risk of experiencing a heart attack in the hospital ( 30 ). Summary Curcumin has beneficial effects on several factors known to play a role in heart disease. Plus, it’s an anti-inflammatory agent and antioxidant. 6. Turmeric may help prevent cancer Cancer is a disease, characterized by uncontrolled cell growth. There are many different forms of cancer that appear to be affected by curcumin supplements (31). Curcumin has been studied as a beneficial herb in cancer treatment and been found to affect cancer growth and development ( 32 ). Studies have shown that it can (33, 34): contribute to the death of cancerous cells
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Read More »8. Arthritis patients respond well to curcumin supplements Arthritis is a common problem in Western countries. There are several different types of arthritis, most of which involve inflammation in the joints. Given that curcumin is a potent anti-inflammatory compound, it makes sense that it may help with arthritis. In fact, several studies show that there is an association. In a study in people with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug ( 41 ). May other studies have looked at the effects of curcumin on arthritis and noted improvements in various symptoms ( 42 ). Summary Arthritis is a common disorder characterized by joint inflammation. Many studies show that curcumin can help treat symptoms of arthritis and is, in some cases, more effective than anti-inflammatory drugs. 9. Curcumin has benefits against depression Curcumin has shown some promise in treating depression. In a controlled trial, 60 people with depression were randomized into three groups ( 43 ). One group took Prozac, another group took 1 gram of curcumin, and the third group took both Prozac and curcumin. After 6 weeks, curcumin had led to improvements similar to those of Prozac. The group that took both Prozac and curcumin fared best ( 44 ). According to this small study, curcumin is as effective as an antidepressant. Depression is also linked to reduced levels of BDNF and a shrinking hippocampus, a brain area with a role in learning and memory. Curcumin can help boost BDNF levels, potentially reversing some of these changes (45). There’s also some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine (46, 47). Summary A study in 60 people with depression showed that curcumin was as effective as Prozac in alleviating symptoms of the condition. 10. Curcumin may help delay aging and fight age-related chronic diseases If curcumin can really help prevent heart disease, cancer, and Alzheimer’s, it may have benefits for longevity as well. This suggests that curcumin may have potential as an anti-aging supplement ( 48 ). Given that oxidation and inflammation are believed to play a role in aging, curcumin may have effects that go way beyond just preventing disease ( 49 ). Summary Due to its many positive health effects, such as the potential to prevent heart disease, Alzheimer’s, and cancer, curcumin may aid longevity.
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