Reviewed by nutritionist Emily Lachtrupp, Ms, Rd
Design elements: Getty Images. Eating design.
The main points
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A new study review shows that turmeric can help improve blood pressure, cholesterol and more.
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Older people who have no dementia have experienced better cognitive health with turmeric.
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You can get more turmeric using it during cooking or by making turmeric shots.
Turmeric, a bright golden spice, often found in kitchens around the world, has grown into much more than a culinary tuft. Over the past few decades, they, as natural remedies, have increased, mainly due to curcumin, which is a powerful turmeric compound, which is believed to provide many health benefits.
From tea and cocktails to capsules and gums, turmeric has proven to be countless forms, established as the best -selling botanical dietary supplement in the US. It not only prompted traditional measures – science was also interested as the researchers went deep into the potential of turmeric to support everything, starting with overall health and brain function.
However, even with all this enthusiasm, it is important to note that not all statements about turmeric powers are designed the same. While clinical trials from around the world have studied their medical and therapeutic benefits, questions remain the influence of the strongest evidence. Large -scale, carefully designed research begins here; They help to distinguish between proven effects on health from those who need more examination. And for everyone, from curious consumers to health professionals, the understanding that the whole scientific image of turmeric can help ensure that people get the most benefit from this golden spice.
While many studies have shown that turmeric contains the health benefits of the curcumin, stronger studies are still needed to determine the benefits of reliable evidence. To fill in this gap, researchers have examined the safe and effective curcumin to improve human health and well -being when they are used through the mouth, comparing it to other treatments to better understand its therapeutic potential and the results have been published Pharmacology walls;
How was this study done?
To better understand the health benefits of turmeric, the researchers have conducted a detailed review of existing research called umbrella overview. This type of review combines evidence of various systemic reviews and meta -analyzes to evaluate the relationship between turmeric (and its active compound, curcumin) and various health results. In essence, this helps to paint a clear picture of the health effects of turmeric.
The review conducted studies that met specific criteria to ensure quality and relevance. These studies were conducted from six different regions: most of them from Iran (16) and China (6), while the rest from Australia, Singapore and India. Interestingly, the studies also had a wide range of turmeric, namely curcumin. The dose ranged from just 50 milligrams to 6000 mg, and the duration of treatment ranged from just a day to all year. Some studies compared turmeric to placebo, while others compared it to normal care or medication.
What did this study find?
To perform this analysis, researchers began to look at 1 628 records from various sources where the focus was on turmeric health. After using specific inclusion criteria, researchers selected 25 basic research for review. These articles provided the best evidence on the subject and formed the basis of their conclusions.
This study emphasized that in fact a curcumine supplement can reduce inflammatory markers such as C-reactive protein (CRP) and tumor necrosis factor alpha (TNF-α). These benefits have been observed in adults with conditions such as rheumatoid arthritis and polycystic ovarian syndrome (PCOS), where it also improved a certain level of antioxidant levels in the body.
These data also showed that curcumin, an active turmeric compound, can play an important role in supporting people with diseases such as type 2 diabetes and polycystic ovarian syndrome. While these data have confirmed some of the benefits that many are already familiar, they have also offered some less known potential advantages, including:
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Better blood pressure: Turmeric supplements can help reduce systolic blood pressure of approximately 2 mmHg and diastolic blood pressure less than 1 mmHg in adults. However, evidence also shows that people with certain liver conditions do not significantly reduce blood pressure.
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Improved cholesterol and triglycerides: Curcumin can help lower the total cholesterol, triglycerides and “bad” LDL cholesterol while slightly increasing the “good” HDL cholesterol. Among the people with type 2 diabetes, its effect on LDL and HTL cholesterol was not significant.
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Brain Health Support: Curcumin can help reduce the symptoms of some individuals’ anxiety and depression. It can also help improve the level of protein called the neurotrophic factor of the brain origin (BDNF), which is important for brain health. For older adults, curcumin was associated with a better cognitive function, although it does not appear to significantly improve depression in this group. However, the conclusions are uneven; People with Alzheimer’s disease did not see the benefits and in some cases it was even worse with cognitive tests using curcumin.
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Less menstrual cramp pain: Curcumin can help reduce the severity of the symptoms of the menstrual cramps and premenstrual syndrome. In women with PMS, the use of curcumin significantly relieved physical discomfort, mood -related problems and behavioral symptoms compared to placebo. Similar to women with primary dysmenorrhea, curcumin was effective in reducing the cramp intensity.
Related: Science data begins an ingredient to increase turmeric anti -inflammatory power
It is important to note that several studies have reported some side effects with a turmeric supplement that included stomach problems such as bloating, nausea, abdominal pain, diarrhea and constipation. Fortunately, no serious side effects were found in these studies.
This study has some restrictions that should be taken into account. First, while researchers sought to collect detailed information, most studies analyzed by researchers did not register their research protocols. This lack of registration can reduce the transparency and reliability of conclusions. In addition, the preview was limited to research available in English databases, which means that investigators may have missed appropriate research published in other languages.
Another problem is that the evidence they examined was taken from existing reviews that may have left specific details from original research or involved in coincidence. There were also differences between participants, interventions and how the results were measured, which could affect the consistency and accuracy of the results. Finally, not all of them studied have been high quality, which means that some evidence may have potential bias. These factors emphasize the need to continue the research to enhance the basis of knowledge in this area.
Related: 20 turmeric recipes for anti -inflammatory enlargement
How does it apply to real life?
The integration of turmeric into its daily routine must not only be a flavoring or sunny pop. According to this review of the study, turmeric offers anti -inflammatory benefits and can also improve cholesterol, blood pressure and cognition. And when enjoying a turmeric – from Spice cabinet or as an attachment – it doesn’t have to be difficult.
For example, if you are someone who is confronted with rigid joints, adding a turmeric additive to your cocktails to your anti -inflammatory properties, it may be slightly facilitated. Similarly, for those who control conditions such as polycystic ovary syndrome (PCOS) or even want to improve mental health, evidence shows that turmeric can provide additional support when combined with other treatments and a healthy lifestyle choice.
At the wider level, the growing popularity of turmeric has become available in many daily products, ranging from tea and lattes to capsules and snack bars. This means that people do not need to fully view their daily routine to exploit its potential. Whether you drink a golden latte to start your day or add a pinch of turmeric to your dinner recipes, or are studying supplements, consulting with a health care professional, there are many ways to include this golden spice in your life.
Just remember that the turmeric shows the promise, with moderate choices in moderation and evidence, especially when browsing many claims related to its advantages.
Related: Our editor’s favorite anti -inflammatory turmeric shots are such a transaction for Costco
Our expert is taking
A new review Pharmacology walls Offers that turmeric have several possible benefits, including reducing chronic inflammation, mental health and management conditions such as type 2 diabetes and polycystic ovarian syndrome. In addition, turmeric curcumin has shown the promise to alleviate the symptoms of PMS and menstrual cramps and, in some cases, even supports cognitive function.
However, the evidence also reveals certain restrictions and variability of the effect of turmeric. Mixed results are observed in specific populations such as older adults and Alzheimer’s disease, especially related to its effects on mental health results. In addition, it is important to admit that turmeric is not a universal solution, as individual answers can vary greatly – and you may have uncomfortable side effects.
Read the original article about Eatingwell