From a health perspective, it does have many proven benefits thanks to its main key antioxidant component: curcumin. When paired with black pepper, curcumin is more readily absorbed and processed. Curcumin’s main benefits include anti-inflammatory properties, antioxidant functions, boosting brain-derived neurotrophic factors, improving the endothelial function of blood vessels, and in some studies, it has even presented anti-depressant effects.
Should I be including turmeric in my diet?
If you are concerned about decreasing oxidative damage caused by free radicals, which might be causing inflammatory issues, turmeric should help. It is full of antioxidants, while it helps your own body’s existing antioxidants to work the extra mile. Secondly, although studies are still in their early stages, it seems that curcumin could also help fight certain types of tumour/cancer cells. Thirdly, curcumin has proven efficient in the treatment for some Alzheimer’s disease (AD) symptoms, helping increasing memory in some patients. Lastly, curcumin’s antioxidant and blood thinning properties can help protect cardiovascular health, by reducing diabetic cardiovascular complications. Overall, taking turmeric or curcumin, it is a safe and effective way to increase the amounts of antioxidants in your diet.
How can I include it in my diet?
Turmeric is a powerful ingredient, and you might want to use it in moderation to start! If you cannot palate its taste, there are also many wonderful curcumin supplements in the market you could try. But if you would like to include it in your food, the possibilities are endless! You could add it to frittatas, eggs, or tofu scramble. You could add it to roasting vegetables and potatoes or mix it with rice for a subtle kick. You could also blend it into soups and smoothies, or, if you love its taste like me, try it in tea paired with some fresh ginger for some extra health benefits.
How much turmeric could I have in one day?
The following are doses recommended for adults, in its most common forms currently in the market:
· Cut Turmeric Root: 1.5 – 3g per day
· Dried, Powdered Turmeric Root: 1 – 3g per day
· Standardized Turmeric Powder (Curcumin): 400 – 600mg, 3 times per day
However, please note that curcumin supplements have not been tested in children yet, so currently there is no recommended dosage for them. Moreover, if doses are exceeded for a long period of time, turmeric could upset your stomach. Due to its blood thinning properties, you should stop taking it at least two weeks before surgery. Lastly, if you are diabetic, please consult your doctor before taking curcumin supplements, as it could also lower blood sugar levels.
Source: SE10 Magazine
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