Turmeric: health benefits and harms, how to drink it?

Turmeric (zarchava, gurgumei) is a member of the same plant family as cardamom and ginger. Incidentally, the roots of ginger and turmeric are very similar in appearance. However, while the former is light-colored when cut, the flesh of the latter is bright orange. This explains the plant's other names—yellow ginger or yellow root.

Because of its beautiful bright yellow color, turmeric is also known in many countries as "golden spice" or "Indian saffron." It is available as fresh root, powder, extract, or oil.

For centuries, it has been widely used in cooking, herbal medicine, and even in the consumer goods industry as a natural dye for fabrics. Today, yellow ginger is used as a natural dye to color cheeses and butter. But above all, it is prized for its unique flavor and healing properties. Despite its many benefits, turmeric can cause significant harm to health when consumed in excess, so it's important to understand how to consume it properly for your specific needs.

General health benefits of turmeric

Despite its centuries-long culinary use, turmeric continues to amaze researchers with its wide range of beneficial properties. Over the past 25 years, scientists have conducted nearly 3,000 studies confirming its medicinal properties. For example, it is known to have antifungal and antibacterial properties, helping with a wide range of ailments, from irritable bowel syndrome to diabetic nephropathy. Traditional healers and herbalists use turmeric to treat:

• stomach ulcers;
• diabetes;
• bacterial and viral infections;
• inflammation;
• uveitis;
• atherosclerosis;
• eczema;
• psoriasis;
• dermatitis;
• endometriosis;
• tendonitis;
• arthritis;
• bursitis;
• carpal tunnel syndrome;
• cataracts;
• liver cirrhosis;
• gallstones;
• halitosis;
• periodontal diseases;
• heart disease.

This spice helps:

• lower cholesterol;
• normalize blood pressure and blood circulation;
• cleanse the body of toxins;
• improve joint functionality;
• strengthen the immune system;
• restore intestinal microflora.

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Furthermore, it turns out that beta-carotene is better preserved in foods like carrots and pumpkin when yellow ginger is added during cooking. And using this spice when frying meat can prevent the formation of heterocyclic amines, potentially harmful protein substances.

Chemical composition and benefits of the components

Zarchava root contains over 100 chemical compounds that give the spice its medicinal properties. These include:

• vitamins (almost the entire group B, C, E, K);
• minerals (iron, manganese, copper, calcium, magnesium, phosphorus, potassium, selenium, sodium, zinc);
• fiber;
• natural oils;
• fatty acids (Omega-3, Omega-6, linoleic, linolenic);
• phytochemical components.

The plant components have antioxidant, anti-inflammatory, analgesic and protective properties:

1. Phenols from the curcuminoid group are beneficial in fighting microbes, bacteria, and viruses. They promote digestion, strengthen the immune system, improve metabolism, purify the blood, regulate sugar levels, and boost brain function.
2. Curcumin, a polyphenol, gives the root its characteristic orange-yellow color and provides its main healing properties. Curcumin prevents cancer and gallstones, lowers cholesterol, and has a beneficial effect on liver and kidney function.
3. Quercetin is a plant pigment with pronounced antioxidant properties. Therefore, consuming yellow root helps the body resist free radicals and serves as an effective cancer preventative.
4. Essential oils such as tumerone, artumeron, and zingiberene. The former, for example, is beneficial for proper stomach function, alleviates toxicosis and the effects of poisoning, and protects against infections and helminths.

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What are the benefits for women?

This spice contains substances that have beneficial effects on the female body. It is often considered a natural remedy for breast cancer prevention. Furthermore, this spice is beneficial for women during PMS. Its special biochemical composition helps balance hormonal balance, thereby preventing mood swings associated with PMS.

In addition, zarchava contains substances beneficial for the skin, hair and nails, and a drink made from warm milk and Indian saffron is the most famous remedy for breast enlargement.

For the elderly

Considering that the main factors of aging are oxidative and inflammatory processes, yellow root is one of the most useful anti-aging dietary supplements.

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Curcumin, found in the spice, protects against cardiovascular diseases and cancer, and improves memory and cognitive function, particularly in the elderly. This substance stimulates the production of docosahexaenoic and alpha-linolenic acids, which are essential for the proper functioning of the central nervous system. Recent studies have shown that curcumin improves the condition of people with Alzheimer's and Parkinson's disease.

Curcumin also influences the production of serotonin and dopamine, neurotransmitters responsible for a positive mood. Therefore, it can be said that Indian saffron prevents age-related depression.

Turmeric also helps dilate blood vessels, lower blood pressure, normalize cholesterol, and improve circulation. In the elderly, this spice is useful for preventing heart attacks and strokes. It also slows the progression of multiple sclerosis and supports joint function.

Benefits of turmeric oil

Turmeric root is used not only as a spice powder but also as an oil, which boasts medicinal properties comparable to the fresh plant. The oil, obtained through distillation, has a bright orange-yellow color, a pleasant fresh aroma, and a slightly bitter taste. This product contains beneficial components such as turmerone, curcumene, sesquiterpene alcohol, zingiberene, borneol, and a small amount of camphor. Turmeric oil is widely used in perfumery to create a spicy oriental scent. In aromatherapy, it is known as a powerful antibacterial agent.

The main contraindications and harm of turmeric for the body

Generally, the spice is well-tolerated and a relatively safe supplement. However, in some cases, it should be consumed with extreme caution:

• during pregnancy;
• in the presence of gallbladder diseases;
• for blood clotting disorders (zarchava slows down thrombus formation);
• shortly before and after surgery (may cause bleeding);
• if you have diabetes (uncontrolled consumption of the spice can lead to hypoglycemia);
• for gastritis with high acidity and acute gastric ulcer;
• for hepatitis;
• in case of allergy to the spice.

Although there are no official recommendations regarding the daily dose of curcumin, it should not be overused. Overdosing on curcumin can cause unpleasant side effects.

Turmeric is contraindicated for pregnant women for several reasons. Firstly, it stimulates uterine activity, which can lead to miscarriage or premature birth. Secondly, zarchava thins the blood, which can cause bleeding during pregnancy. Turmeric is also contraindicated for those taking blood-thinning medications.

Excessive consumption of this spice impairs iron absorption, which directly leads to anemia. Men should be aware that consuming large amounts of turmeric can lead to decreased testosterone levels and sperm motility, which in turn affects fertility.

People with gastrointestinal conditions should consume this spice with caution. It increases gastric acid production, which is undesirable for those with ulcers or reflux, and can also cause diarrhea. This food additive contains a significant amount of oxalates, which contribute to the formation of kidney stones. In some people, Indian saffron causes headaches and nausea, and rarely, skin rashes.

How to drink turmeric

Experts claim that consuming 1 tablespoon of the spice daily can protect against cancer. However, even much smaller amounts (as little as 1/2 teaspoon per day) can provide health benefits.

As a pain reliever

In 2014, researchers studied the effects of turmeric on people with knee osteoarthritis. It was found that approximately 1,500 mg of curcumin has anti-inflammatory and analgesic properties comparable to 800 mg of ibuprofen. This means that this spice can relieve pain associated with arthritis and other inflammatory conditions. Turmeric also helps relieve pain caused by spasms (such as migraines and abdominal pain).

For weight loss

Even in ancient times, people noted that turmeric helps with weight loss. Modern research has confirmed the spice's benefits for those with obesity. Regular consumption of dishes containing this spice helps speed up metabolism, which in turn facilitates weight loss. Furthermore, it helps remove excess fluid from the body, which causes edema. It also improves bowel function and effectively curbs hunger.

To speed up weight loss, incorporate turmeric into your daily diet. It's easiest to consume it as a drink: dilute half a teaspoon of the spice in 50 mg of hot water, then pour the mixture into a glass of kefir. This drink is beneficial to consume twice a day (between meals).

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For diabetes

Turmeric is one of the most beneficial supplements for people with diabetes. This spice lowers blood glucose levels and helps treat and prevent most complications that can develop with this disease. For example, it helps prevent obesity, has a beneficial effect on gut microflora, strengthens blood vessels, and normalizes blood pressure and cholesterol levels.

In addition, zarchava helps control appetite and cravings for foods prohibited for diabetics (very fatty and sweet foods). For diabetics, drinking 1 teaspoon of the spice daily is beneficial, while monitoring blood sugar levels.

To improve digestion and strengthen the immune system

Everyone probably knows that the immune system is responsible for protecting our body from viruses, bacteria, and other pathogens. However, few realize that immune strength largely depends on the functioning of the digestive system. The easiest way to strengthen your immune system and improve digestive function is to add 1-2 teaspoons of zarchava to your daily diet.

Researchers have discovered the benefits of turmeric for people with chronic digestive diseases. It can alleviate symptoms of Crohn's disease and inflammatory bowel disease.

Local application

You don't have to consume turmeric to experience its benefits. In some cases, it can even be used externally.

For burns

Curcumin promotes wound healing, including those caused by burns. This substance prevents inflammation, allowing damaged areas to heal more easily and without complications. Furthermore, turmeric stimulates collagen production, which helps the damaged area heal more quickly with new skin.

To treat burns, use a mixture of turmeric and aloe vera juice. The ingredients should form a creamy paste and be applied to the skin every three hours. The mixture should not be stored; a fresh one must be prepared each time.

For problem skin

Zarchava contains antioxidants and anti-inflammatory components, making it beneficial for the skin. Masks made with this spice improve complexion, help restore skin's natural radiance and glow, and reduce fine wrinkles. For example, you can make a mask of Greek yogurt, honey, and yellow ginger. Leave this mixture on your face for 15 minutes, then rinse with warm water.

This same remedy prevents scarring, soothes the skin, and tightens pores. This supplement is equally beneficial for people with psoriasis, eczema, alopecia, and lichen planus. In India, it is also used to treat scabies.

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For joints

Joint pain is typically caused by inflammation, and the chemicals in turmeric combat this inflammation. Clinical studies conducted by American specialists in 2014 confirmed that this spice accelerates the healing of inflamed joints. Moreover, this natural remedy can be used both orally and topically.

To relieve joint pain, traditional healers recommend adding a little water to turmeric powder and applying the resulting paste to the affected area. They say the positive effects will be immediate.

For hair

In most cases, hair loss is caused by nutritional deficiencies. These days, there are numerous products containing harsh chemicals and synthetic additives that claim to promote hair growth and prevent hair loss. But it turns out that turmeric can do just as good a job.

For this purpose, the spice can be consumed with food or applied topically. In either case, zarchava supplies the body, including hair follicles, with essential nutrients.

For teeth

Dental and gum diseases are typically caused by bacteria. Turmeric can help eliminate these pathogens. For the treatment and prevention of dental diseases, traditional medicine recommends using a paste made from coconut oil and turmeric, taken in equal proportions, along with a few drops of peppermint essential oil. Applying this mixture to the gums twice daily is beneficial for inflammation or to prevent it.

Frequently Asked Questions

Turmeric is not just a delicious spice but also an amazing medicinal herb. However, to avoid side effects, it should be consumed sparingly and in adequate quantities.