Turmeric is a deep, golden-orange spice known for adding color, flavor and nutrition to foods. A relative of ginger, turmeric comes from the rhizome (root) of a native Asian plant and has been used in cooking for hundreds of years. It has also been used in ayurvedic and other forms of traditional medicine in China and India.
Mary-Eve Brown, an oncology clinical dietitian/nutritionist at Johns Hopkins Medicine, provides information on health benefits of turmeric, how to use it in your cooking and two recipes that feature the spice.
What is turmeric good for?
Brown explains that the active ingredient in turmeric is a natural compound (polyphenol) called curcumin, which has both antioxidant and anti-inflammatory properties.
“Curcumin has many biological activities, not all of which are understood,” Brown says. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.” Diets rich in plant-based foods are associated with prevention of medical conditions such as cancer and heart disease.
Brown says, “Anyone who’s trying to manage inflammation could benefit from adding some turmeric to their foods.” She cites inflammatory conditions such as arthritis and other joint disorders, colitis, allergies and infections.
Science Behind Turmeric
Turmeric and its components, including curcumin, have been the subject of scientific studies.
“Some research results show that people who have osteoarthritis reported less joint pain when eating turmeric in recipes,” Brown says. “Turmeric’s effect on mood disorders, depression and dementia have also been explored, but studies are small, so more research will reveal if there is a benefit.”
In addition to these conditions, research studies have shown some possible benefits of turmeric for:
- Inflammation
- Degenerative eye conditions
- Metabolic syndrome
- Arthritis
- Hyperlipidemia (cholesterol in the blood)
- Anxiety
- Muscle soreness after exercise
- Kidney health
Turmeric Supplements
Brown says turmeric supplements are probably not a good idea. As wonderful as turmeric’s nutritional benefits can be, more curcumin is not necessarily better, and too much can be risky.
For instance, turmeric supplements may increase your risk of kidney stones, especially if this runs in your family. Curcumin supplements contain much higher concentrations of the compound than a person would consume by eating food flavored with the spice or by drinking turmeric tea.
“One challenge of turmeric is that curcumin and other active ingredients are not bioavailable, meaning they are not easily absorbed by the body. Also, the digestive process breaks these beneficial compounds down and eliminates them quickly,” Brown says.
With that in mind, incorporating the spice regularly into your meals can safely boost your intake. Combining the spice with black pepper may help increase your body’s ability to absorb turmeric’s beneficial compounds. A substance in black pepper called piperine, when combined with curcumin, has been shown to increase bioavailability by 2000%.
“It’s better to get curcumin and most other nutrients in whole food form rather than to take turmeric pills, tinctures, capsules or gummies,” she says.
Turmeric Supplements and Drug Interactions
High doses of curcumin, as found in concentrated turmeric supplements, can interact with certain medications.
Pain relievers: Turmeric supplements can lessen the effects of indomethacin, aspirin, ibuprofen or acetaminophen.
Chemotherapy: If you are receiving chemotherapy treatments, talk to your doctor before taking turmeric supplements, and especially avoid them if you are taking these chemotherapy agents:
- Camptothecin
- Mechlorethamine
- Doxorubicin
- Cyclophosphamide
Blood thinners: Turmeric or curcumin supplements can increase the risk of bleeding in people taking warfarin.
Immunosuppressive drugs: People taking a medication called tacrolimus may experience increased side effects if they consume high amounts of curcumin.
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Mary-Eve Brown, R.D.N., C.S.O., L.D.N.CHECK OUT OUR REVIEWED PRODUCT CLICK HERE