Turmeric

Turmeric

Used for thousands of years as both a medicinal herb and cooking ingredient, turmeric is a spicy, yellow powder derived from the plant Curcuma longa. Curcumin, the compound in turmeric, is behind a whole host of the health benefits attributed to this ancient medicinal spice. The rhizome or root portion of the plant is ground into turmeric powder, which can be added to foods as a flavoring ingredient, mixed with water or taken in capsule form.

Benefits of Turmeric

Many high quality studies show that turmeric has a wide array of benefits on the human body. Here are among the evidence-based health benefits of turmeric:

Fights Depression

Dozens of human clinical trials have proven that turmeric is especially effective in correcting symptoms of depression. For instance, the journal Phytotherapy Research reported that 60 volunteers diagnosed with major depressive disorder (MDD) who were treated with curcumin from turmeric experienced a significant improvement in their depressive symptoms.[1] Not only was it discovered that all patients tolerated the treatment well, but researchers found that curcumin was effective as Prozac (an anti-depressant drug) in managing symptoms of depression.

Eases Arthritis Symptoms

There is increasing evidence that turmeric has strong anti-inflammatory properties that can help alleviate unpleasant symptoms of arthritis. One study found that the curcumin in turmeric was effective in reducing pain and joint stiffness in patients with osteoarthritis.[2] The researchers also found that curcumin works just like nonsteroidal anti-inflammatory drugs (NSAIDs).

Treats Alzheimer’s Disease (AD)

According to a 2008 study published in the Annals of Indian Academy of Neurology, turmeric supplementation was able to improve overall memory in patients with AD.[3] The researchers found that there are various mechanisms by which turmeric improves cognitive function in patients with AD, including reduction of Beta-amyloid plaques (abnormal protein structures, hallmark of AD), preventing nerve damage and inflammation, and neutralizing the harmful effects of free radicals. Another study also found that turmeric supplementation in patients with AD can help improve behavioral symptoms such as irritability, agitation, anxiety, and apathy (lack of interest or enthusiasm).[4]

Fights Various Types of Cancers

Results from several studies have shown that turmeric supplementation in cancer patients appears to be safe and effective in inhibiting the growth of various types of cancers, including gastrointestinal, genitourinary, gynecological, hematological, pulmonary, immune system, brain, breast, and bone cancers.[5-7] According to researchers, the specific mechanism by which turmeric exerts its anti-cancer properties is through induction of programmed cell death (apoptosis) in order to kill malignant cells.

Improves Symptoms of Ulcerative Colitis

Ulcerative colitis is a chronic disease of the digestive tract that causes long-lasting inflammation and ulcers. Interestingly, one study found that people with ulcerative colitis who took curcumin from turmeric for 6 months experienced lesser symptoms than those who took placebo.[8]

Strengthens the Immune System

A 2007 study published in the Journal of Clinical Immunology found that low-dose turmeric supplementation can help boost the immune function by activating T cells, B cells, macrophages, neutrophils, natural killer cells, dendritic cells, and other cells of the immune system, as well as reducing the levels of several inflammatory markers.[9]

Reduces Symptoms of Premenstrual Syndrome (PMS)

Women with PMS tend to experience unpleasant symptoms such as body pains, extreme fatigue, breast tenderness, irritability, mood changes, and depression. According to a 2015 study, women suffering from PMS can benefit from turmeric supplementation.[10] When the participants received two capsules daily of turmeric for seven days before menstruation and for three days after menstruation for three successive cycles, they experienced a significant reduction in the severity of PMS symptoms compared to the placebo-treated group.

Improves Cholesterol Levels

Elevated cholesterol levels are one of the major risk factors of heart disease. A 2008 study found that low-dose turmeric supplementation (15 mg/day) showed a trend of reduction in total cholesterol level and low-density lipoprotein cholesterol level in patients with acute coronary syndrome.[11] This finding suggests that turmeric can also help lower one’s risk for heart disease.

References:

1. Sanmukhani J, et al. Efficacy and Safety of Curcumin in Major Depressive Disorder: A Randomized Controlled Trial. Phytother Res 2013; [Epub ahead of print].
2. Henrotin Y, Priem F, Mobasheri A. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management. SpringerPlus. 2013;2:56. doi:10.1186/2193-1801-2-56.
3. Mishra S, Palanivelu K. The effect of curcumin (turmeric) on Alzheimer’s disease: An overview. Annals of Indian Academy of Neurology. 2008;11(1):13-19. doi:10.4103/0972-2327.40220.
4. Hishikawa N, Takahashi Y, Amakusa Y, et al. Effects of turmeric on Alzheimer’s disease with behavioral and psychological symptoms of dementia. Ayu. 2012;33(4):499-504. doi:10.4103/0974-8520.110524.
5. Shehzad A, Lee J, Lee YS. Curcumin in various cancers. BioFactors (Oxford, England). 2013; 39(1):56-68.
6. Unlu A, Nayir E, Dogukan Kalenderoglu M, Kirca O, Ozdogan M. Curcumin (Turmeric) and cancer. Journal of B.U.ON. : official journal of the Balkan Union of Oncology. 2016; 21(5):1050-1060.
7. Shanmugam MK, Rane G, Kanchi MM. The multifaceted role of curcumin in cancer prevention and treatment. Molecules (Basel, Switzerland). 2015; 20(2):2728-69.
8. Hanai H, Iida T, Takeuchi K, Watanabe F, Maruyama Y, Andoh A, et al. Curcumin maintenance therapy for ulcerative colitis: randomized, multicenter, double-blind, placebo-controlled trial. Clin Gastroenterol Hepatol. 2006;4:1502-6.
9. Jagetia GC, Aggarwal BB. “Spicing up” of the immune system by curcumin. Journal of clinical immunology. 2007; 27(1):19-35.
10. Khayat S, Fanaei H, Kheirkhah M, Moghadam ZB, Kasaeian A, Javadimehr M. Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial. Complementary therapies in medicine. 2015; 23(3):318-24.
11. Alwi I, Santoso T, Suyono S. The effect of curcumin on lipid level in patients with acute coronary syndrome. Acta medica Indonesiana. 2008; 40(4):201-10.