One of the vitamins that I include in my Care Of packet, is Turmeric! This little yellow-colored spice is a powerhouse to say the least! Here are some great benefits of turmeric and ideas on how to incorporate turmeric in your diet.
Numero Uno – Turmeric is known to be a powerful anti-inflammatory. One of the many components of turmeric is Curcumin, it’s what gives turmeric that yellow color! Now if you remember reading some of my other articles that include antioxidants, you know that colorful spices, veggies and fruits are what’s poppin! Seriously, the more color the more anti-oxidizing compounds available. Anyway, curcumin has been tested in many studies! A study was conducted on a group of patients with osteoarthritis, a degenerative joint disease. They broke down the patients into two groups, both groups were medicated with anti-inflammatories and a low grade pain reliever. However, one group had a turmeric supplement, the other had a placebo pill. The group with turmeric reported less swelling, decreased uses of pain reliever and were even able to walk double the distance, all within 6 weeks.
Turmeric as a pain reliever. Have you ever had a stomach virus? Or food poisoning? If you have, try to remember how frustrating it was to run back and forth to the toilet ALL day. That feeling amplified by 10 is how you would feel if you had ulcerative colitis or IBS. Both inflammatory GI disorders that can be debilitating. Here comes turmeric ! to save the day! Haha.
A study conducted in 2005, included five UC patients. They all received turmeric supplements with current medications & reported more formed stool, less frequent bowel movements and less abdominal PAIN. After the research group revealed this information, they received some backlash since it was an open-label study. Meaning, the participants knew they were taking turmeric and the amazing results could have been a placebo effect. So the team started over and conducted a strong, double-blinded, randomized study. Which is when neither the MD or the patient know if they have a turmeric pill or placebo. Now this study, showed that out of 49 patients on placebo, 8 relapsed. Basically, they’re symptoms were reduced for a certain period of time, but came back. Which are pretty good numbers for a placebo! The turmeric group, did exceptionally well, only 2 of 43 patients relapsed. We are talking a 15% difference in symptom management.
Another study was conducted on post-op patients who just got their gallbladder removed via laparoscopic procedure. Which is when they poke a couple holes in your belly and try to complete the surgery without making a huge incision. Recovery from a laparoscopic procedure can be about 3-5 weeks and of course can be painful. The research group gathered 50 patients, both groups were taken medication prescribed for pain relief and anti-inflammatories. The group with the turmeric had dramatically lower episodes of pain, in the weeks of the trial, they only used the pain medication an average 7 times versus the placebo group who averaged 39 times!
I can go on and on about how beneficial turmeric is! But one of the most important benefits of turmeric is its anti-carcinogenic effects. Turmeric as has been studied many times against cancer cells. They basically take cancer cells, put them in a dish & place turmeric over it. Turmeric has been shown to decrease DNA damage and facilitate cell repair. This blog is already getting too long, so if you want to know more details on how turmeric lines up with cancer, google it ! or you can ask me to go more in depth haha.
Now, with all that information. How do we incorporate just the right amount of turmeric to our diets? For those of you who are consistent with that morning smoothie, throw about a teaspoon a turmeric in there! If you are like me, and enjoy that extra sleep before work, take a supplement. When you are picking a supplement, do a little research on where the turmeric was grown, there have been some instances that have revealed lead in turmeric. A safe dose of turmeric is about 500mg to 2,000mg a day. Keep in mind, the majority of research conducted has not exceeded 8000mg a daily, don’t go crazy!
Here are some suggested doses found on an article written for healthline:
For osteoarthritis: 500 mg of turmeric extract twice daily for 2–3 months.
For high cholesterol: 700 mg of turmeric extract twice daily for 3 months.
For itchy skin: 500 mg of turmeric three times daily for 2 months.
If you are interested in specific dosage, check out their article here.
You can also have some tea at night before bed, take a look at the amount of turmeric & other additives. Turmeric can also be added to a bunch of dishes, I just don’t see anyone using curry everyday. Haha
If you have any more questions, comment below!