Turmeric
In a recent research, below are top evidence-based benefits of Turmeric.
Turmeric Boosts Immune Health
As a rich source of vitamin C and plant compounds (also known as polyphenols) like curcumin, turmeric’s antioxidant and anti-inflammatory effects boost overall immune health. This is partly because antioxidants search out and eradicate free radical molecules that are at the root of many chronic and acute illnesses. In fact, a 2019 Nutrients article even found curcumin to be effective against cancer.
Turmeric Champions Heart Health
Another chronic illness that free radicals contribute to is heart disease, making turmeric a powerful preventative measure. Research has found the curcumin in turmeric to be protective against both atherosclerosis—plaque build-up on the arteries and veins that can lead to the development of heart disease—and overall heart disease risk. This spice may also help to manage high cholesterol levels in the blood, which can further contribute to atherosclerosis. The magnesium, potassium, and iron found in turmeric also supports healthy heart rhythms and blood health.
Turmeric Aids Metabolic Health
For those with metabolic disorders like type 2 diabetes (or those looking to prevent them), turmeric is also a great addition. This is thanks to the fact that the spice has been found to aid in the regulation of blood sugars and the inflammatory response, helping to treat or prevent these conditions.
The 9 Best Fruits and Vegetables for a Healthy Immune System, According to RDNs
Turmeric Helps to Improve Mental Health
Interestingly, turmeric is often turned to for mental health aid – and we have the evidence to support this practice. This benefit is due, in part, to curcumin’s ability to increase brain-derived neurotrophic factor (BDNF) levels. BDNF plays an important role in behavior, learning, cognition, and memory, which bodes well for mood disorders like anxiety and depression. In fact, several studies have found this bioactive compound in turmeric to be effective in treating both conditions.
Turmeric Encourages Overall Brain Health
Speaking of brain health, turmeric may also help to ward off neurodegenerative disorders, like Alzheimer’s disease and dementia. Curcumin’s ability to increase BDNF levels certainly has a hand in this benefit, but there’s also plenty of research to back these claims. One 2018 study found daily curcumin administration to be linked to improved memory, attention, and mood in older adults, thanks to decreases in amyloid and tau accumulation in the brain. Amyloid and tau are proteins that can build up in the brain and disrupt communication between brain cells, potentially leading to neurodegenerative conditions. Further research has also found a positive correlation between curcumin and Alzheimer’s disease prevention.
Turmeric Promotes Joint Health
The anti-inflammatory nature of turmeric benefits joint health, too – especially for those dealing with concerns like arthritis. One 2021 study found turmeric supplementation to be nearly as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) for individuals with osteoarthritis in the knees. Additionally, a 2022 paper found curcumin to be effective in treating osteoarthritis pain across the body.
Turmeric Supports Gentle Aging
Curcumin’s (and thus turmeric’s) antioxidant properties are also effective against signs of aging, such as fine lines, wrinkles, and dark spots. This has been shown in several studies, including this 2021 review of the evidence available at the time of publishing.
Turmeric Improves Gut Health
And finally, turmeric may also support a healthy gut. This is thanks to its positive influence on the gut microbiome, helping to regulate and support this important system. The gut microbiome is a colony of trillions of microorganisms found largely in the colon that supports immune, brain, and digestive health (among many other impressive benefits).
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