You may have heard that turmeric is loaded with health benefits and that you can use turmeric for inflammation. And it’s true: the spice is getting a reputation as a nutrition powerhouse, potentially protecting against Alzheimer’s disease, cancer, arthritis and depression. You may know turmeric best as the spice in many curry dishes, lending warm and peppery notes and golden color. Although it has been around for thousands of years, turmeric has recently surged in popularity and might just be one of the hottest nutrition trends-you can now find turmeric teas, golden milk, turmeric shots and more. Here’s what you need to know about turmeric’s health benefits and how to use it.
Health Benefits of Turmeric
Try It At Home:Healthy Recipes with Turmeric
Relieves Arthritis
The main cause of arthritis is still unknown, but many experts suspect it comes from cartilage getting inflamed. Turmeric is a powerful antioxidant, and antioxidants help remove potentially damaging free radicals and reduce inflammation. Taking 1 gram of curcumin daily for 8 to 12 weeks reduced arthritis symptoms just as well as ibuprofen, according to a recent review of studies. However, that equates to almost 1/4 cup of turmeric daily, much more than you’d normally get from food. But, when researchers gave a lower dosage of curcumin to people with knee arthritis (180 mg/day, or the amount that’s in about 1/2 tablespoon turmeric), they reported less knee pain after 8 weeks compared to people who were given a placebo pill.
Reduces Alzheimer’s Risk
New oral formulations of curcumin are also showing promising results going across the blood-brain barrier. Taking 80 milligrams of an oral curcumin supplement for 4 weeks can reduce the plaque levels associated with Alzheimer’s, according to a study inNutrition Journal.“Although research in humans is just getting started, if you have a family history of Alzheimer’s, you may want to talk to your doctor about new supplemental curcumin formulations,” says dietitian and Alzheimer’s expert,Susie Zachman, M.S., R.D.N.
Helps with Depression
Taking curcumin may help relieve some symptoms of depression. When people with major depressive disorder were given curcumin supplements for 8 weeks they reported feeling better, and taking curcumin was significantly more effective in improving several mood-related symptoms than a placebo.
May Help Fight Cancer
Featured recipe:Turmeric Latte
How to Use Turmeric
Turmeric should be easy to find in the spice aisle of your local supermarket. Bold-flavored and colorful, turmeric is often used in Asian dishes. You’ll see it in Indian recipes, like curries, dal, tikka masala or tandoori. But just because it’s traditionally found in Asian cuisine doesn’t mean you can’t use it in new and interesting ways. Try adding a dash to roasted root vegetables, scrambled eggs, smoothies or sautéed greens.
Related:Healthy Turmeric Recipes
Turmeric is also added to ancient drink recipes that were thought to have soothing properties. Golden milk-a mixture of milk, turmeric and sometimes sweetener, black pepper, ginger and cinnamon-has been part of Eastern medicine tradition for years, where it was believed to clear up coughs and congestion. Golden milk drinks and turmeric lattes have recently gone mainstream in the U.S: you may even see your local coffee shop serving up a cup of gold, sometimes with coconut milk or oil added, as the fat may increase absorption. Many people are also drinking turmeric teas for their supposed health benefits.
If you’ve never tried turmeric before, now is the perfect time. Although research on specific beneficial uses is ongoing, it definitely can’t hurt to spice up your cooking with a little more turmeric.
Watch: How to Make a Vegan Turmeric Latte
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