In India, turmeric is considered a symbol of prosperity. Its distinctive orange-yellow color is used in food and celebrations, giving it an important role in Indian culture.
In recent years, this curious-looking root has taken root in our Western society, and it's increasingly common to find it on any platform. We know where it comes from, but what exactly is turmeric, and why is it becoming so popular?
Turmeric is a tropical plant, also known as Curcuma longa, belonging to the same family as ginger. This popular, intensely colored spice is obtained from its rhizome. It is the main ingredient in curry and has a strong, bitter, and slightly spicy aroma. Its characteristic color comes from its curcumin content, a coloring agent with attributed antioxidant and anti-inflammatory effects. It also contains zingiberene, an essential oil also found in ginger, as well as polysaccharides and minerals such as iron and potassium.
Turmeric is one of the most widely used ingredients in Ayurvedic medicine, and for good reason. Turmeric has been attributed with anti-inflammatory and antioxidant properties (1) that lead to the improvement of numerous pathologies:
- Inflammatory bowel disease such as Crohn's disease and ulcerative colitis, especially for the latter the evidence is quite clear regarding its benefits (2, 3).
- Arthritis. Supplementation with turmeric has allowed the reduction and improvement of symptoms in terms of joint pain and mobility (4).
- Cholesterol and triglycerides. Curcumin, especially in its nanocurcumin form, is associated with a significant reduction in triglycerides, total cholesterol, LDL and C-reactive protein, an indicator of inflammation and present in many pathologies (5).
- Diabetes. The antidiabetic activity of curcumin may be due to its ability to suppress oxidative stress and inflammation. Furthermore, it significantly reduces fasting glucose and glycated hemoglobin, blood markers of diabetes (5).
- Topical problems such as psoriasis, itching, and skin redness. These skin conditions often occur as a result of inflammation, so the anti-inflammatory and antioxidant effect of curcumin produces a significant improvement (6).
Recommended dosage
The EFSA (European Food Safety Authority) recommends a daily intake of 210 mg of curcumin, although intake is not considered toxic up to 8 g/day for 3 months according to the AESAN (Spanish Agency for Food Safety and Nutrition). However, minor adverse effects such as nausea, abdominal pain, flatulence, gastric irritation, and diarrhea may occur, although these are usually due to high doses. Its use is not recommended during pregnancy, breastfeeding, for children under 18, for people at risk of kidney stones, or for those with iron absorption problems (7). It is important to follow the dosage instructions on the supplement.
We can regularly add turmeric to our diet, but obtaining an effective dose of curcumin and benefiting from its therapeutic effects is not easy because its bioavailability is limited, although we can increase it by adding pepper and some fat (7). If you want to benefit from using turmeric to treat or prevent a condition, the best option is to use supplements, in which curcumin is more bioavailable and more easily absorbed by the human body.
I hope you found this article useful and interesting.
And that you've learned a little more about this exotic and beneficial root,
Coral Martín is a dietitian and psychologist. Every Tuesday she offers nutritional counseling at Salud Mediterránea Manuel Becerra: C/Ortega y Gasset 77.
Click here for more information and pricing for this service.
Bibliographic references:
1. Ferguson, JJA, Abbott, KA, & Garg, ML (2021). Anti-inflammatory effects of oral supplementation with curcumin: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews , 79 (9), 1043-1066. https://doi.org/10.1093/nutrit/nuaa114
2. Coelho, MR, Romi, MD, Ferreira, DMTP, Zaltman, C., & Soares-Mota, M. (2020). The Use of Curcumin as a Complementary Therapy in Ulcerative Colitis: A Systematic Review of Randomized Controlled Clinical Trials. Nutrients , 12 (8), 2296. https://doi.org/10.3390/nu12082296
3. Goulart, R. de A., Barbalho, SM, Lima, VM, Souza, GA de, Matias, JN, Araújo, AC, Rubira, CJ, Buchaim, RL, Buchaim, DV, Carvalho, ACA de, & Guiguer, É. L. (2021). Effects of the Use of Curcumin on Ulcerative Colitis and Crohn's Disease: A Systematic Review. Journal of Medicinal Food , 24 (7), 675-685. https://doi.org/10.1089/jmf.2020.0129
4. Wang, Z., Singh, A., Jones, G., Winzenberg, T., Ding, C., Chopra, A., Das, S., Danda, D., Laslett, L., & Antony, B. (2021). Efficacy and Safety of Turmeric Extracts for the Treatment of Knee Osteoarthritis: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Current Rheumatology Reports , 23 (2), 11. https://doi.org/10.1007/s11926-020-00975-8
5. Marton, LT, Pescinini-E-Salzedas, LM, Camargo, MEC, Barbalho, SM, Haber, JFDS, Sinatora, RV, Detregiachi, CRP, Girio, RJS, Buchaim, DV, & Cincotto Dos Santos Bueno, P. (2021). The Effects of Curcumin on Diabetes Mellitus: A Systematic Review. Frontiers in Endocrinology , 12 , 669448. https://doi.org/10.3389/fendo.2021.669448
6. Mata, IR da, Mata, SR da, Menezes, RCR, Faccioli, LS, Bandeira, KK, & Bosco, SMD (2021). Benefits of turmeric supplementation for skin health in chronic diseases: A systematic review. Critical Reviews in Food Science and Nutrition , 61 (20), 3421-3435. https://doi.org/10.1080/10408398.2020.1798353