Turmeric tops the list of foods you must include in your diet. People call it a wonder spice, and correctly so.
Turmeric is an everyday cooking staple in South Asia. It provides a delicious taste and aroma to the dishes and offers several benefits for your body. It has the highest antioxidants and anti-inflammatory effect that help fight off several diseases. Moreover, it boosts immunity, reduces oxidative stress, and relieves pain.
In this article, we will explore the science behind turmeric’s anti-inflammatory properties and how it can support overall health.
What is Turmeric?
Turmeric- also called Indian Saffron- is a herb belonging to the family of ginger. It is predominantly used in South Asia, mainly in Indian cuisine. It has also been used in Indian and Chinese traditional medicine for thousands of years.
Curcumin, a polyphenol, is the active constituent of turmeric, imparting its main advantages. It treats inflammation, arthritis, joint pain, jaundice, and digestive issues.
Besides curcumin, turmeric contains antioxidants, vitamins, proteins, and minerals. These constituents play a vital role in upholding one’s health and wellness.
How Does Turmeric Reduce Inflammation?
Inflammation is a complex process involving the activation of immune cells, the release of cytokines and other inflammatory molecules, and the recruitment of immune cells to the site of injury or infection.
Curcumin has been shown to inhibit many of these inflammatory pathways, making it a promising natural anti-inflammatory agent.
One of the ways that curcumin reduces inflammation is by inhibiting the activation of NF-kB, a transcription factor that plays a key role in the production of inflammatory molecules. By blocking its activation, curcumin can reduce the production of cytokines, chemokines, and other inflammatory molecules.
It also inhibits the production of prostaglandins, inflammatory molecules that play a role in pain and inflammation. Turmeric works as a natural pain relief and reduces pain and inflammation.
Curcumin also has antioxidant properties. It helps neutralize free radicals and, thus, protects the body from oxidative stress and inflammation.
Other Health Benefits Of Turmeric
Besides fighting inflammation, turmeric has tons of other health benefits. Here is a rundown of the most common ones.
● Relieves Pain
Turmeric has traditionally been used to alleviate pain. Studies have shown that it can effectively reduce pain associated with osteoarthritis and rheumatoid arthritis.
● Improves Brain Function
Curcumin also improves brain function and reduces the risk of neurodegenerative diseases such as Alzheimer’s.
● Supports Heart Health
The spice can benefit heart health by lowering inflammation, improving cholesterol levels, and reducing the risk of blood clots.
● Have Anti-Cancer Properties
Studies have suggested that curcumin may have anti-cancer properties by inhibiting the growth and spread of cancer cells and reducing inflammation in the body. However, more research is needed to confirm these potential benefits.
How To Use Turmeric?
Turmeric can be used in various ways, both as a spice and as a supplement. Here are some ways to incorporate turmeric into your diet:
1. Add It To Your Food
As a cooking staple, you can use turmeric in your dishes as a spice. Add it to your soups, stews, curries, salads, and smoothies to boost flavor and health benefits. Turmeric is also used as a seasoning for vegetables and meat.
2. Make Turmeric Tea
Turmeric tea is a simple and delicious way to enjoy the benefits of turmeric. It calms your nerves, relieves pain, and fights inflammation.
To make the tea: steep a teaspoon of turmeric powder in hot water for 10 minutes, strain, and add honey and lemon to taste.
3. Take A Turmeric Supplement
If you don’t like the taste of turmeric or want a more convenient way to take it, you can take a turmeric supplement. Look for a high-quality supplement that contains standardized curcumin extract for maximum effectiveness. However, consult your doctor before taking on any supplement.
4. Use It Topically
Turmeric can also be used topically to help reduce inflammation and promote healing. Mix turmeric powder with coconut oil or honey to create a paste, and apply it to the affected area for 10-15 minutes before rinsing off.
5. Have Turmeric Milk
Also known as Haldi Doodh, turmeric milk is a traditional drink of the subcontinent that locals consume for healing purposes. Take milk in a pan, boil it, and add turmeric powder that turns the milk golden yellow. Add sugar or honey and enjoy it warm.
Wrapping Up!
Turmeric is a powerful anti-inflammatory agent with numerous health benefits. Its active ingredient, curcumin, can reduce inflammation, relieve pain, improve brain function, support heart health, and may even have anti-cancer properties.
Incorporating turmeric into your diet and lifestyle can support your body’s natural healing process and promote overall health and well-being.
While turmeric is generally safe, it may cause side effects in some individuals and interact with certain medications. So, talking to your doctor before taking turmeric supplements is important.
