The 9 Most Powerful Benefits of Turmeric
Turmeric is the number one food on the Anti-Inflammatory Food Index. In fact, studies have shown it to be a more effective anti-inflammatory treatment than common inflammation-fighting medications such as ibuprofen and aspirin.
Unfortunately, turmeric consumed by itself tastes very earthy – kind of like dirt. So, I either mix into my morning smoothie or take two of our Turmeric Capsules. In just two small capsules I can get the daily recommended amount of turmeric.
What is turmeric?
But turmeric is more than just a spice or natural pigment. In fact, it’s listed as the single most anti-inflammatory food in the Dietary Inflammatory Index. For centuries its root has been used as medicine in many cultures.
The root of the turmeric plant contains a yellow-colored chemical called curcumin. It’s a polyphenol. And for those of you wondering what a polyphenol is…
Polyphenols are micronutrients that we get through certain plant-based foods. They're loaded with antioxidants and provide many health benefits.
The history of turmeric
According to the earliest we know, turmeric has been used for nearly 4,000 years since the Vedic culture in India, where it was used for culinary purposes and religious practices. It later reached China around 700 AD, East Africa in 800 AD, West Africa in 1200 AD, and Jamaica in the eighteenth century.
But you probably know turmeric (Curcuma longa) as the main spice in curry powder. It provides that warm, bitter, earthy flavor to many Asian dishes. It’s also used to add color to cooking powders, mustards, butters, cheeses, and even cosmetics.
But turmeric is more than just a spice or natural pigment.
In fact, it’s listed as the single most anti-inflammatory food in the Dietary Inflammatory Index. For centuries its root has been used as medicine in many cultures.
The root of the turmeric plant contains a yellow-colored chemical called curcumin. It’s a polyphenol. And for those of you wondering what a polyphenol is…
Polyphenols are micronutrients that we get through certain plant-based foods. They're loaded with antioxidants and provide many health benefits.
Studies have shown both the topical and oral benefits of turmeric. So, let’s take a look at the seven benefits turmeric provides women.
The benefits of turmeric
In addition to flavoring your food and providing color to cosmetics, turmeric provides many other benefits. Let’s look at a few of them.
1. It’s an anti-inflammatory
Turmeric is commonly used to fight inflammation. In fact, curcumin may be a more effective anti-inflammatory treatment than common inflammation-fighting medications such as ibuprofen and aspirin, according to a past study.
2. Alleviate pain due to surgery
If you have surgery planned, you might consider packing some turmeric to bring along. One study has shown a decrease in pain for patients after surgery and even a faster recovery.
3. It promotes skin health
Thanks to its anti-inflammatory, antimicrobial, and antioxidant properties, turmeric has been shown to be an effective topical treatment for a variety of skin conditions, including acne, eczema, photoaging, and psoriasis just to name a few.
4. It may alleviate arthritis symptom
Studies have shown that it can alleviate pain and stiffness associated with osteoarthritis and rheumatoid arthritis.
5. It can cause skin wounds to heal faster
Studies have shown curcumin can also accelerate the healing of skin wounds.
6. It may prevent heart disease
It has been confirmed that its antioxidant effect correlates with a decrease in LDL levels in the blood and a reduced risk of coronary disease.
7. It may prevent depression
Depression is associated with lower levels of BDNF, or brain-derived neurotrophic factor. But turmeric is shown to boost BDNF levels in the brain.
8. It can be used as an anti-aging supplement
Neither turmeric nor curcumin is marketed as an anti-aging supplement. But thanks to their ability to fight inflammation, protect your body against free radicals, and potentially delay brain degeneration and other age-related diseases, turmeric and curcumin may be effective anti-aging supplements, according to research.
You should consume at least ¼ tsp every day. Add it to your smoothies, oatmeal.
9. It whitens your teeth
In addition to the many benefits turmeric provides as a soluble and topical treatment, it can also be used as a teeth whitener.
Mix ¼ teaspoon turmeric powder with 1/8 teaspoon melted coconut oil.
Then, brush your teeth with turmeric powder. Allow the powder to stay on your teeth and gums for at least three minutes. Then rinse your mouth and brush your teeth again with normal toothpaste this time.
[Side note: If you plan on doing this on a regular basis you may want to use a separate toothbrush as it will stain your toothbrush. Turmeric paste is great for whitening teeth, but nothing else.]
How to consume turmeric
So, we can both agree: turmeric is pretty great. Consuming turmeric is a natural, easy, and powerful way to decrease inflammation.
But how does one consume turmeric?
You can use turmeric to whiten your teeth as we just discovered, or apply it to your skin as a topical treatment, but if you want to use it to combat your internal inflammation, you need to consume it.
The recommended daily dose of turmeric is 1/4 tsp.
And there are a couple of different ways to consume turmeric: you can take it in a capsule form or a powder form.
If you’re taking it in capsule form, you just swallow it with your favorite liquid.
But if you prefer powder form, you may want to mix it into something.
Smoothies
Oatmeal
Recipes
Or, if you’re daring, drink it in a glass of water
What to look out for with turmeric supplements
If possible, you want to avoid turmeric supplements that contain the following
Fillers
Unnecessary added ingredients
Many supplements add extra ingredients you don’t need like fillers, dyes, and flavoring. However, there is an added ingredient you definitely want to be included in your turmeric supplement…
Turmeric supplement ingredients explained
When it comes to any supplement, you want the one with the fewest ingredients.
But there is one ingredient you do want your turmeric supplement to have: black pepper. That may sound strange, but your bloodstream isn’t able to absorb curcumin very well.
In order to experience the full effects of curcumin, you need to improve its bioavailability (or the rate at which your body absorbs a substance). And black pepper is perfect for that.
Why? Because black pepper (yes, the kind you pair with salt) contains piperine. Piperine is a natural substance that enhances the absorption of curcumin by 2,000%. Curcumin is also fat-soluble, which means it breaks down and dissolves in fat or oil.
How to get started taking turmeric
Turmeric should be consumed each day. The minimum daily dose is 1/4 tsp.
I’m often asked if there’s ever a time to consume more than that each day. And the answer is yes! If you are experiencing a lot of inflammation then aim for more. If you’re taking it in capsule form, follow the daily dose for guidance.
If you’re consuming it in powder form, then consider a 1/4 tsp as one dose. And of course, make sure to add a pinch of black pepper if you’re taking it in powder form to get the full benefit.
