Turmeric: Healthy or Hype?
While the Indian and Southeast Asian native spice has existed for centuries, turmeric has been catching the public’s attention lately. From Starbucks’ Iced Golden Ginger Drink to Food Network providing an article named “11 Ways to Use Turmeric”, it has consumers questioning, “Is turmeric healthy or just hype?”
Let’s look at the studies
Being an herbaceous perennial plant and part of the ginger family, turmeric’s medicinal characteristics have been known for thousands of years. But how does it provide its curative properties? Curcumin is the main polyphenol (phytochemical that combats oxidative free radicals) in turmeric and has been shown to benefit inflammatory conditions, metabolic syndrome (a group of conditions that increase one’s risk for heart disease, stroke and diabetes), and pain (1).
In seven randomized controlled trials, serum superoxide dismutase (antioxidant) activities significantly increased after curcuminoid supplementation. Additionally, the studies revealed a great reduction of serum lipid peroxides (when free radicals attack cell membrane lipids, resulting in cellular damage) (2).
In regards to metabolic syndrome, one study found that when given 1 g of curcumin a day for 8 weeks, participants revealed a significant decrease in cytokines (cell signaling proteins) that are correlated to metabolic syndrome (3).
A study that compared curcumin extract versus ibuprofen consumption among patients with knee osteoarthritis found promising effects for curcumin. Knee osteoarthritis patients with a pain score of 5 or higher were divided into two groups: one receiving 1200 mg/day of ibuprofen and the other receiving 1500 mg/day of curcumin extract for 4 weeks. Results revealed that curcumin extracts are as effective as ibuprofen, and fewer gastrointestinal adverse effects were reported in the curcumin extract group (4).
So what’s the catch?
While curcumin seems like the magic ingredient, it has relatively small concentrations in turmeric, averaging 3.14% by weight. So by adding a couple pinches of turmeric to your food, you’ll only consume approximately 15 mg of curcumin (5). Compared to the studies discussed above, you’ll need to eat a lot more turmeric to achieve those benefits. But let’s say you do consume heaping tablespoons of turmeric, its poor bioavailability prevents adequate absorption, promotes rapid metabolism and rapid elimination (1).
Bottom Line
Curcurmin is the main component within turmeric that has shown beneficial effects. Turmeric gives a beautiful aura and aesthetic to food and drinks so if you want to sprinkle it on, go right ahead. Just don’t expect miraculous results from your turmeric latte.
References:
Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92.
Sahebkar, A., Serban, M.C., Ursoniu, S., Banach, M. (2015). Effect of curcuminoids on oxidative stress: A systematic review and meta-analysis of randomized controlled trials. Journal of Functional Foods, 18, 898-909.
Panahi, Y., Hosseini, M.S., Khalili, N., Naimi, E., Simental-Mendia, L.E., Majeed, M., Sahebkar, A. (2016). Effects of curcumin on serum cytokine concentrations in subjects with metabolic syndrome: A post-hoc analysis of a randomized controlled trial. Biomedicine & Pharmacotherapy, 82, 578-582.
Kuptniratsaikul, V., Dajpratham, P., Taechaarpornkul, W., Buntragulpoontawee, M., Lukkanapichonchut, P., Chootip, C., Saengsuwan, J., Tantayakom, K., … Laongpech, S. (2014). Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study. Clinical interventions in aging, 9, 451-8.
Tayyem, R.F., Heath, D.D., Al-Delaimy, W.K., Rock, C.L. (2006). Curcumin content of turmeric and curry powders. Nutrition and Cancer, 55(2), 126-31.
