7 reasons to eat turmeric every day

In Southeast Asia, the bright orange spice to this day is used as a medicine. And in general, quite reasonably. Here are a few examples of research confirmedTurmeric the benefits that can bring turmeric, if you add it to your daily diet (spoiler: do not forget black pepper!).

How useful turmeric

1. Reduces chronic inflammation

Chronic inflammation - one of the most important horror stories of modern medicine. So called long, which appeared out of control, but almost invisible from the outside activity the immune system. Scientists believe that this chronic inflammation often becomes a trigger of diseases such as:

• diseases of the cardiovascular system, including atherosclerosisInflammation in atherosclerosis;
• metabolic disorders (metabolic syndrome) and obesityInflammatory links between obesity and metabolic disease;
• Different types of cancerInflammation and cancer.

The turmeric contains many active chemicals (curcuminoids), the most famous of which is curcumin - a powerful antioxidant, has a pronounced anti-inflammatory action. On this basis, it is expected

TurmericThat regular consumption of turmeric is able to reduce the internal chronic inflammation. So, to reduce the risk of deadly diseases.

Curcumin is so powerful that its effectiveness is comparableEfficacy of curcumin in the management of chronic anterior uveitis some anti-inflammatory drugs. But without the side effects.

An important point: curcumin is poorly absorbed into the blood. To benefit from the food seasoned with turmeric, maximize, eat it with black pepper. Its main biological component - piperineInfluence of piperine on the pharmacokinetics of curcumin in animals and human volunteers - improves the bioavailability of curcumin. In simple words - allows the main ingredient spices linger in the body and act.

Curcumin is also a fat-soluble substance, so they should spice fatty foods, for example, nourishing pilaf pork or stewed.

2. Slows aging and reduces the risk of dementia

Oxidative stress, ie a surplus in the body of free radicals, - a factor that accelerates aging. In addition, free radicals that damage cells of all organs and tissue, are responsible for the increased risk of cardiovascular disease, cataracts, various brain dysfunction and the development of cancer.

The turmeric is full of antioxidantsAntioxidant and anti-inflammatory properties of curcumin - substances which neutralize free radicals.

In addition, curcumin increases and moreCurcumin induces glutathione biosynthesis and inhibits NF-kappaB activation and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging activity the antioxidant activity of the organism. That is, our body learns to resist their own attack of free radicals.

3. It is struggling with depression

Turmeric or curcumin supplements with are probably different antidepressants.

For example, there is researchEfficacy and safety of curcumin in major depressive disorder: a randomized controlled trialThat engulfed 60 people with depression. The volunteers were divided into three groups. First appointed the famous drug, an antidepressant. Second - Supplements containing 1 gram of curcumin. Third - and antidepressant, and curcumin.

Six weeks later, doctors examined the participants in the experiment. It turned out that the state of the volunteers of the first and second groups improved equally - that is, curcumin was no less effective than medication untwisted. And the best results shown in the third group.

Scientists suggest that the antidepressant activity of turmeric is related to its influence on the brain.

Perhaps curcumin stimulatesAntidepressant activity of curcumin: involvement of serotonin and dopamine system production of hormones dopamine and serotonin. More studies are continuing, but the prospects of turmeric as an anti-depressant is very high.

4. Improves the condition of arthritis

Arthritis - a chronic inflammation of the joints. His doctors believe the cause of immune failure: the immune system mistakenly attacks its own cells (mainly affects joints of hands, wrists, ankles). Unfortunately, you can not cure arthritis. One can only alleviate the symptoms. And in this regard turmeric at the height again.

Thus, in one studyA randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis with the participation of people suffering from rheumatoid arthritis, it turned out that half a gram of curcumin per day relieve pain and reduce joint swelling even more effective than the known anti-inflammatory a drug.

This is not the only such data. In another studyProduct-evaluation registry of Meriva®, a curcumin-phosphatidylcholine complex, for the complementary management of osteoarthritis people with arthritis received a total of 200 mg of curcumin per day, and also noted that their condition improved.

5. It protects the liver from damage

there is evidenceCurcumin in Liver Diseases: A Systematic Review of the Cellular Mechanisms of Oxidative Stress and Clinical PerspectiveThat regular consumption reduces the risk of curcumin and stops the development of various diseases of the liver. This applies to non-alcoholic fatty liver disease (turmeric and even slows down the accumulation of fat in the body), fibrosis, cirrhosis.

Curcumin also reduces damage liver at its other diseases, such as chronic hepatitis.

6. Improves the condition when seasonal allergies

Admission capable curcuminImmunomodulatory effects of curcumin in allergy smooth hay fever symptoms: sneezing, itching, runny nose, swelling.

7. And, perhaps, improve the health of dozens of other ways

Authoritative medical resource WebMD listsTurmeric a number of diseases and disorders that can probably withstand (ie slow down the development of and / or reduce the symptoms) turmeric. It:

• Alzheimer's disease;
• asthma;
• Age-associated memory impairment;
• Beta-thalassemia - a blood disease, is one of the congenital anemias;
• cancer of the colon and rectum;
• Crohn's disease - a type of inflammatory bowel disease;
• diabetes;
• indigestion;
• light form of gingivitis - gum disease, in this case a solution of turmeric in water used for rinsing the mouth;
• a serious infection of the gums - periodontitis;
• joint pain;
• lichen planus;
• premenstrual syndrome (PMS);
• prostate cancer;
• psoriasis;
• systemic lupus erythematosus;
• tuberculosis;
• ulcerative colitis;
• eye inflammation (uveitis);
• ringworm;
• diarrhea;
• pimples.

And this is not a complete list. Study of medicinal properties of turmeric still underway, and it is possible that in the future bright spice takes a key place in the treatment of many diseases.

The turmeric and who can hurt

Turmeric is considered extremely safe - at least, to use or apply it to the skin (what happens next, just not tested) for no more than 12 months and in acceptable doses.

Most studies that have proven benefit spices, volunteers consumed 200 mg to 2 g of curcumin per day - and it's only improved their health. But the WHO, through its experts from the Committee on Food Additives (JECFA) still markedScientific Opinion on the re-evaluation of curcumin (E 100) as a food additive acceptable daily dose: not more than 3 mg per 1 kg body weight daily.

This means that for a woman weighing 60 kg daily dose of curcumin is 180 mg, and for a man weighing 80 kg - 240 mg.

It should be remembered that curcumin is on average only 3% of the weight of turmeric powder. That is, the same hypothetical woman should eat no more than 5.5 grams of turmeric a day, and men - no more than 7,3 g

However, for reassurance, doctors recommend to be careful:

• Pregnant. Eat meals with this spice as possible. You should not only take turmeric in medicinal doses - more than 500 mg of curcumin per day. This can cause uterine contractions.
• People who have problems with zholchnym bubble. Turmeric can make the condition worse, especially if you have gallstones or bile duct blockage.
• Those who are preparing for operations. Curcumin reduces blood clotting, so there is a risk of bleeding.
• Suffering from diabetes. In this case, the spice can unnecessarily reduce the level of blood sugar.
• Those who are planning a pregnancy or treated for infertility. Turmeric somewhat reduces testosterone levels and reduces the activity of sperm.
• At deficiency of iron in the body. Curcumin is able to impair the absorption of this trace element in food. To start with win anemia and only then proceed to the study of useful properties of bright orange spice.