Turmeric, available as a ground spice or fresh root, is a common ingredient in many dishes, including curries, smoothies, hot beverages, and soups. This nutritious food offers numerous potential health benefits.
Nutritional value
According to the US Department of Agriculture (USDA), one tablespoon of ground turmeric contains:
29,3 calories
0,91 g of protein
0,31 g of fat
6,31 g of carbohydrates
2,1 g of fiber
0,3 g of sugar
15,8 mg of calcium
5,17 mg of iron
19,6 mg of magnesium
28,1 mg of phosphorus
196 mg of potassium
Adult men and postmenopausal women require 8 mg of iron daily. This serving of turmeric provides over half of the daily recommended intake. Women who are menstruating or pregnant have higher iron needs, at 18 mg and 27 mg, respectively.
Benefits
Turmeric offers several health advantages, primarily due to its active compound, curcumin.
Anti-inflammatory effects
Curcumin acts as an anti-inflammatory agent, blocking certain inflammatory substances produced by the body. It helps reduce pain and inflammation in osteoarthritis, similar to nonsteroidal anti-inflammatory drugs (NSAIDs). This compound may also decrease bone loss in individuals with rheumatoid arthritis (RA).
Pain relief
Turmeric provides pain relief through curcumin's anti-inflammatory properties, particularly beneficial for those with musculoskeletal conditions.
Irritable bowel syndrome (IBS) relief
Turmeric consumption can alleviate symptoms of irritable bowel syndrome (IBS), especially abdominal pain, due to its anti-inflammatory characteristics. However, patients should consult a doctor regarding optimal dosage and long-term effects before using supplements.
Cancer treatment support
According to the National Cancer Institute (NCI), curcumin may improve the quality of life for individuals undergoing cancer treatment while mitigating side effects from radiation or chemotherapy.
Side effects
Like all supplements, turmeric and curcumin can cause side effects, especially at high doses.
Digestive symptoms
High doses of turmeric or curcumin may lead to stomach discomfort, nausea, stomach pain, acid reflux, vomiting, diarrhea, and blood thinning. Turmeric's potential to thin blood can increase the risk of bleeding. Individuals taking blood-thinning medications like warfarin or those with bleeding disorders should avoid high doses of turmeric or curcumin supplements.
Iron deficiency
Turmeric supplements can bind with iron, hindering the body's absorption of this nutrient and increasing the risk of deficiency.
Lead toxicity
Lead is toxic and can accumulate in the body over time. It is harmful to children and during pregnancy, as lead in bones can enter the bloodstream and affect the fetus. Consumers of turmeric or curcumin supplements should exercise caution when purchasing these products, prioritizing reputable and safe sources.
Allergic reactions
Herbal remedies containing turmeric can trigger allergic reactions. Turmeric has been linked to skin rashes or allergic dermatitis. Symptoms may include itching, hives, or swelling around the lips or mouth. Allergic reactions can become severe for some individuals, requiring hospital treatment.
Bao Bao (According to Medical News Today)
