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Turmeric, or curcuma longa as it is known botanically, is a very common spice in curry dishes around the world, as well as giving mustard it’s distinctive colour and staining powers.
Turmeric has broad health benefits
In recent years turmeric has been found to have many fantastic health benefits including:
- Anti-oxidant – curcumin is a powerful free radical scavenger, removing free radicals which damage cell membranes, DNA and cause cell death. It has an ORAC value of 127,068 umol TE/100g, placing it well above blueberries which come in at just 9621.
- Anti-inflammatory – curcumin lowers the levels of two inflammation-causing enzymes in the body and the volatile oils in turmeric possess potent anti-inflammatory effects
- Anti-microbial – compounds in turmeric fight bacteria, viruses and fungi making it useful in preventing or treating infections including colds
- Anti-carcinogenic – it is not specifically known why turmeric reduces cancer risk, but the anti-oxidant and anti-inflammatory effects likely contribute.
- Anti-coagulant – curcumin stops platelets from clumping together so much which makes the blood thinner and better able to flow around the body
- Digestive Aid - curcumin increases bile production in the gallbladder helping to improve digestion, reducing bloating, gas and indigestion
- Anti-glycaemic – turmeric has been found to lower blood sugar levels
- Hepatoprotective – curcumin has been found to have liver protective effects similar to the herb St Mary’s Thistle
Curcumin, the primary curcuminoid polyphenol compound contained within turmeric, has been studied at length for its powerful anti-inflammatory effects, anti-biotic and anti-oxidant effects and even as an agent to protect against diseases like cancer, arthritis and diabetes as well as its ability to reduce the growth of fat tissue. It is also used traditionally to calm digestive upsets and may increase the production of hydrochloric acid in the stomach, and bile in the gallbladder, helping to digest food better. Some positive results have been found in laboratory and clinical trials for ulcerative colitis, dyspepsia, indigestion, osteoarthritis, cancer especially of the breast, colon, prostate and skin, diabetes, diabetes prevention, heart disease, cholesterol-lowering, atherosclerosis, thrombosis, bacterial and viral infections, uveitis, an inflammation of the iris of the eye where curcumin was found to be as effective as the traditionally prescribed corticosteroids in treating the condition.
Inhibits the growth of new fat tissue
In order for fat to develop, it needs a blood supply. Recent research into the Indian spice Turmeric has found that curcumin significantly inhibits the development of new blood supplies to existing fat cells, reducing the growth of fat tissue.
Mice fed a high fat diet which included just half a gram of curcumin per kilogram of food had less weight gain than those mice who were not fed additional curcumin.
Protects the pancreas and prevents diabetes developing in those with pre-diabetes
A clinical study conducted in Thailand on 240 patients and published in 2012 found that at the end of the nine-month study, those participants who had taken a 1.5 gram curcumin supplement divided into two daily doses before meals, did not develop type 2 diabetes, whereas the 19 of the 116 participants (16.4%) who received only a placebo developed type 2 diabetes. Interestingly, HbA1c levels, a long-term indicator of average blood sugar levels, did not change significantly in either group.
The researchers noted that the effect may be the result of turmeric’s potent anti-inflammatory effect which appeared to protect the pancreatic beta cells, which produce insulin, and even improved their function.
According to the Diabetes Prevention Program, a major multicenter study that included over 3,200 participants, around 11% of people with prediabetes develop type 2 diabetes each year.
Participants taking turmeric lost an average of 4 kg (9 lbs) during the 9 month study, whilst those in the placebo group gained an average of 2 kg (4.4 lbs), which may have also contributed to the effects noted.
The study concluded “Because of its benefits and safety, we propose that curcumin extract may be used for an intervention therapy for the prediabetes population.” which includes women with PCOS who are at an increased risk of developing diabetes.
Turmeric powders contain an average of 3 % curcumin, though they may contain anywhere between 3 and 8 %, so the amount of turmeric required to replicate the effects of these studies would be around 16 grams, or the equivalent of 5 teaspoons of the dried powder per kilogram of food, or for the diabetes prevention study, 15 teaspoonsful per day, which is a considerable amount to incorporate into the average diet.
The recommended daily dose as a supplement ranges between 1 and 3 grams, which is equivalent to between 1/3 and 1 metric teaspoon of the dried powder, however, amounts greater than this are acceptable in food.
The compounds in turmeric are not particularly well absorbed on their own. Bromelain, an enzyme found in pineapple which helps to digest proteins, increases the absorption and anti-inflammatory effects of curcumin and is sometimes included in supplement formulas for this reason.
Turmeric will not address the cause of the hormonal imbalances seen in PCOS. The scientific concensus to date is that insulin resistance is the cause of hormonal imbalance in PCOS and is generally due to a functional deficiency in d-chiro inositol inositol phosphoglycan. Women with PCOS have had great success in supplementing with d-chiro inositol to address this deficiency. You can read more about DCI here:
- D chiro inositol and PCOS
- D-chiro inositol: How does d-chiro inositol work?
- What causes PCOS?
- Buy DCI
- Discounted DCI on Monthly Ordering Plan
- Is DCI safe to take during pregnancy?
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