Is Turmeric A Superfood? Proven Health Benefits of Turmeric

Everything you must know about the Health Benefits of Turmeric is included in this guide. Benefits, How to Use it and a lot more topics.


In Asia, Turmeric has been known as a golden miracle spice or a superfood. Turmeric or Curcuma longa is the bright yellow spice often used in curries, mustards, golden milk latte, and many other Asian foods. It also has been used in traditional Indian medicine or Ayurveda for thousands of years and well known as a superfood. It is known that turmeric gives many health benefits and may play a role in weight loss.

According to Healthline, many high-quality studies show that turmeric has major benefits for your body and brain. Most turmeric’s health properties can be attributed to curcumin, a natural chemical with strong antioxidant and anti-inflammatory properties.


Health Benefits of Turmeric

The curcumin that turmeric has can also help to fight depression and prevent and even reverse the progression of Alzheimer’s disease by increasing brain levels of brain-derived neurotrophic factor or BDNF – a type of growth hormone that functions in your brain. These effects on BDNF levels may also improve memory and make you smarter. However, controlled studies in people are needed to confirm this hypothesis.

The antioxidant and anti-inflammatory properties that curcumin has also played a role in preventing and treating cancer. Nowadays, there are many variant types and forms of cancer, but they still have several common things. Some of them appear to be affected by curcumin supplements. There is evidence that curcumin can prevent especially cancers of the digestive system like colorectal cancer. In a 30-day study in 44 men with lesions in the colon that sometimes turn cancerous, 4 grams of curcumin per day reduced the number of lesions by 40%.

Some research showed that curcumin could reduce and the death of cancerous cells and tumors and stop the spread of cancer. There are some possibilities that curcumin will be used along with conventional cancer treatment in the future.

The potent anti-inflammatory compound in curcumin may also help with arthritis. And several studies have shown evidence of this. In research on people with rheumatoid arthritis, curcumin was working more effectively than an anti-inflammatory drug. Much other research has also looked at the effects of curcumin on arthritis and shown improvements in reducing various symptoms.


Importance of Turmeric As Superfood

Curcumin can also help to fight heart disease. In the case of heart disease, curcumin shows that it improves the endothelium’s function or the lining of the blood vessels. Endothelial dysfunction is a known leading cause of heart disease. Few studies suggest that curcumin leads to improvements in endothelial function. One research showed that curcumin is as effective as exercise, while another research showed that it works similarly to Atorvastatin.

The ability of curcumin in reducing inflammation and oxidation plays a role in heart disease as well. One research conducted a study by randomly assigned 121 people undergoing coronary artery bypass surgery and were given daily, either a placebo or 4 grams of curcumin. The study was going for a few days before and after the surgery. The result showed that the curcumin group had a 65% decreased risk of experiencing a heart attack in the hospital. 

In weight loss, some studies are showing evidence of turmeric roles. Some test-tube research suggested that curcumin could suppress particular inflammatory markers that play a role in obesity. These inflammatory markers are typically increased in people with excess weight or obesity.

Some other research on animals indicated that curcumin might promote weight loss by reducing fat tissue growth, preventing weight regain. It’s reported that curcumin also enhanced sensitivity to the hormone insulin. Research that lasted for 30-day with 44 people who were previously unable to lose weight showed that supplementing 800 mg of curcumin and 8 mg of piperine twice a day led to very significant body weight reductions, body mass index, and waist and hip size. Additionally, when combined with black pepper, curcumin absorption is increased by up to 2000%.


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The compound found in black pepper called piperine makes this happen. It also noted that curcumin combined with piperine increased adiponectin levels, which is a hormone that helps regulate metabolism. 

However, there is a contrary view of this claim. Women’s Health Magazine emphasizes that most studies on turmeric are not done on humans, and animal research does not necessarily mean those findings can translate to people. Some experts suggest that to get the benefits of turmeric (or curcumin for that matter), you need to consume plenty of it, which is around 500 to 1000 mg of turmeric in a day. That is about two-and-a-half to five teaspoons of turmeric.

Time magazine also points out in a study review in the Journal of Medicinal Chemistry that the body does not easily absorb curcumin. Many studies also involved conflicts of interest. For example, they are conducted by researchers who owned supplement companies and could benefit from sales of curcumin extract.



Curcumin may not be a miracle spice, although the compounds combined in food can often have synergistic effects. Even though we still need more studies on humans, curcumin studies on weight loss and diabetes sound promising. It is worth a try because no studies are showing any side effects the negative effects of consuming turmeric. So it is certainly not going to hurt you, and it may give you these claimed benefits.

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