THE DOC AND CHEF SHOW EP. 19: TURMERIC TO THE RESCUE // SUPPORTING SCIENCE AND THE RECIPE
WHAT IS TURMERIC?
Turmeric is a bright yellow spice that has been used for thousands of years as both a culinary ingredient and a medicinal herb. It comes from the root of the Curcuma longa plant, which is native to Southeast Asia, particularly India, where it has been cultivated for millennia.[1] This spice is a key component of many Asian cuisines, especially in Indian, Thai, and Persian dishes, where it imparts a warm, bitter taste and a vibrant color to foods. The cultivation of turmeric requires specific climatic conditions, including a considerable amount of rainfall and temperatures typically between 20°C and 30°C. The plants are harvested annually for their rhizomes, which can be used fresh or boiled and dried, then ground into the familiar powder form. Today, while India remains the largest producer, consumer, and exporter of turmeric, the spice is also grown in other parts of Asia, Central America, and Africa.[2]
WHAT ARE THE HEALTH BENEFITS OF TURMERIC?
Beyond its culinary uses, turmeric has been traditionally used in Ayurvedic and Chinese medicine to treat a variety of conditions, such as pain, inflammation, and digestive issues. Turmeric's active ingredient is curcumin, which is credited with many of the spice's health benefits, offering a natural remedy for managing inflammation and oxidative stress, conditions underlying many chronic diseases.[3] Here are some of the key health benefits associated with turmeric:
1. Anti-inflammatory Effects: Chronic inflammation is thought to play a significant role in many chronic conditions. Curcumin can suppress many molecules known to play major roles in inflammation, potentially helping to prevent or manage conditions like heart disease, Alzheimer's disease, and various degenerative conditions.[4]
2. Antioxidant Capacity: Curcumin is a powerful antioxidant that can neutralize free radicals due to its chemical structure. It also boosts the activity of the body's own antioxidant enzymes, thereby protecting cells from damage.[5]
3. Improves Brain Function: Curcumin can increase levels of brain-derived neurotrophic factor (BDNF), a type of growth hormone that functions in the brain. Higher levels of BDNF may be effective in delaying or reversing brain diseases and age-related decreases in brain function.[6]
4. Lowers Risk of Heart Disease: Turmeric may improve the function of the endothelium, which is the lining of the blood vessels. Endothelial dysfunction is a major driver of heart disease, involving an inability of the endothelium to regulate blood pressure, blood clotting, and various other factors.[7]
5. Can Help Prevent Cancer: Some studies suggest that curcumin has effects on cancer development, growth, and spread at the molecular level. Research has shown that it can contribute to the death of cancerous cells and reduce angiogenesis (growth of new blood vessels in tumors) and metastasis (spread of cancer).[8]
6. Aids in Arthritis Treatment: Given its potent anti-inflammatory properties, curcumin is beneficial in managing conditions that involve inflammation, such as arthritis. Several studies suggest that it can help alleviate symptoms of arthritis, sometimes even performing better than anti-inflammatory drugs.[9]
7. Benefits Against Depression: Some research indicates that curcumin can boost the brain neurotransmitters serotonin and dopamine, which may help improve mood and alleviate depression symptoms.[10]
8. Anti-aging and Longevity: Due to its potential to prevent heart disease, cancer, Alzheimer’s disease, and to reduce inflammation and oxidative damage, curcumin could contribute to longevity.[11]
9. Skin Health: Turmeric has been used for centuries not only as a dietary spice but also in skincare due to its potent anti-inflammatory, antimicrobial, and antioxidant properties. It has been shown to be beneficial for skin conditions such as psoriasis, eczema, and acne and protect the skin from free radical damage, which is responsible for signs of aging, such as wrinkles and pigmentation. To incorporate turmeric into skincare, it can be used in various forms, such as powders, pastes, or infused into skincare products like creams, serums, and masks[12].
10. Gut Health: Turmeric, particularly its active compound curcumin, has shown potential benefits for gut health due to its anti-inflammatory, antimicrobial, and antioxidant properties. This is particularly beneficial for conditions such as irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis, where inflammation is a key concern. Additionally, turmeric enhances bile production, which can help improve the digestion of dietary fats, contributing to overall digestive health. Moreover, turmeric may aid in the balance of the gut microbiome, the complex community of microorganisms in the digestive tract, which is vital for digestion, vitamin production, and even mental health.[13]
It's important to note that while turmeric and curcumin offer potential health benefits, the bioavailability of curcumin is relatively low, which means it's not easily absorbed by the body. Consuming black pepper with turmeric can enhance curcumin absorption by up to 2000%, thanks to piperine, a natural substance in black pepper, making it more effective.[14]
Additionally, some of the research demonstrating the health benefits of curcumin used high dose supplements. Although generally considered safe, high doses might not be suitable for everyone and could lead to some side effects or interfere with certain medications. As with any supplement or major dietary change, it's important to consult with a healthcare provider before beginning turmeric supplementation, especially for individuals with existing health conditions or those taking medication, to avoid potential adverse effects.
SUMMARY
Turmeric, renowned for its vibrant yellow hue and integral role in culinary traditions, is celebrated for its myriad health benefits, primarily attributed to curcumin, its active compound. It offers potent anti-inflammatory and antioxidant properties, which contribute to its efficacy in reducing the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s. Curcumin's ability to alleviate symptoms of arthritis and depression, enhance brain function, and improve skin health further underscores turmeric's versatile therapeutic potential. Additionally, turmeric supports gut health by soothing the gastrointestinal tract, balancing the gut microbiome, and facilitating healthy digestion.
Again, it's important to consult with a healthcare provider before beginning turmeric supplementation, especially for individuals with existing health conditions or those taking medication, to avoid potential adverse effects.
[1] Front Pharmacol. 2020 Sep 15;11:01021
[2] https://www.indianspices.com/sites/default/files/cultivation_practices-TURMERIC-1.pdf
[3] Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 13.
[4] Foods. 2017 Oct 22;6(10):92.
[5] Cytokine, Volume 164, 2023, 156144
[6] Nutr Res. 2019 Sep;69:1-8
[7] Cells. 2022 Jan 20;11(3):342.
[8] Nutrients. 2019 Oct 5;11(10):2376.
[9] BMJ Open Sport Exerc Med. 2021 Jan 13;7(1):e000935
[10] Front Psychiatry. 2020 Nov 27;11:572533
[11] Int J Mol Sci. 2019 Mar 12;20(5):1239.
[12] Phytother Res. 2016 Aug;30(8):1243-64.
[13] Nutrients. 2020 Aug 19;12(9):2499.
[14] Planta Med. 1998 May;64(4):353-6
🥦 Do you know about our STREAMING PLUS membership?
Our membership is built like a streaming service - you get a full library of plant-based cooking classes to watch whenever you want. PLUS, you gain access to upcoming interactive virtual cooking classes and a monthly accountability group call.
As a member you get:
Complete library of all past virtual classes - stream them whenever you’d like!
Free access to upcoming virtual classes
Library of easy and quick recipes: 100 and growing
Access to private Facebook group
Monthly accountability check-in and support group Zoom call with Caryn
Quarterly “Ask the Doc” call with Dr. Jim Loomis, our Medical Director
A community of support
To learn more, please visit us here.