Most people know turmeric from the trendy drink "Golden Milk" or spicy ginger shots. But what exactly is behind this golden tuber?
In this article, you'll learn all the exciting information about turmeric: how turmeric works, how to best use it, and what else you should keep in mind when taking it.
Turmeric, also known as turmeric root, belongs to the ginger family. It originates from Southeast Asia and India, where it has been used as a medicinal herb for thousands of years. The plant's shoots are primarily used.
Dried turmeric is often processed into powder and can be purchased in this form in most supermarkets. However, the whole tuber can also be found in many stores.
The rhizome of the turmeric plant contains curcuminoids, which are responsible for its yellow-orange color. Turmeric primarily contains curcumin and essential oil.
Turmeric also contains a number of vitamins and minerals:
In Traditional Chinese Medicine (TCM) and Ayurveda, turmeric has been used as a spice and medicinal herb for thousands of years due to its health-promoting properties. In Ayurvedic cuisine, in particular, turmeric is used in numerous dishes, as it is considered one of the most important spices. It is also used in tea and other hot beverages.
In Ayurveda and TCM, turmeric is often administered to treat inflammation in the body. The anti-inflammatory effect of turmeric has already been demonstrated in several studies. In one study (1), subjects with high CRP levels, i.e., those with chronic inflammatory processes in the body, were given curcumin for more than four weeks. The result: CRP levels decreased.
Turmeric also has impressive antioxidant properties. This was demonstrated by a 2016 study (2): Subjects with knee osteoarthritis took a curcumin supplement for six weeks. The result: SOD and glutathione levels (the body's own antioxidants) increased, leading to pain relief and healing effects in the osteoarthritis patients.
Diabetes is a chronic inflammatory disease, which is why taking turmeric can have a beneficial effect. Turmeric also helps regulate blood sugar and reduces the risk of kidney, eye, and nerve diseases—complicated complications of diabetes.
Turmeric can help lower cholesterol levels due to its regulating effect on fat digestion. This was demonstrated by a study with 100 participants (3): The subjects' blood lipid and cholesterol levels were significantly reduced after taking a curcumin supplement for eight weeks.
The cardiovascular system can also benefit from taking turmeric. As described above, it has antioxidant properties, can lower cholesterol levels, keep blood sugar in check, and also has positive effects on blood vessels.
Turmeric is used in Ayurvedic cuisine, not least for its positive effects on the gastrointestinal tract. According to the WHO, taking approximately three grams of the powder after a meal can alleviate constipation and a feeling of fullness. The golden tuber stimulates digestive juices and can thus prevent constipation and irritable bowel syndrome.
We recommend about one teaspoon of turmeric powder per day. You can stir it into porridge, smoothies, bowls, or other dishes. If you prefer convenience, you can also take curcumin in capsule form. YLUMI, for example, contains turmeric in its PURIFY and CLEAN CAPSULES , combined with other herbs and medicinal mushrooms, as well as essential vitamins and minerals.
The curcumin contained in turmeric is best absorbed by the body if you add a few drops of oil to every dish or drink. Black pepper can also help with absorption.
Looking for a substitute for your morning or afternoon coffee? We have a few healthy suggestions for you:
You can now find it in many cafes and restaurants, but you can also easily make it yourself: golden milk. Simply heat milk (we love plant-based milk) and stir in turmeric, pepper (for better absorption of the curcumin), cinnamon, and cardamom. Sweeten to taste with honey or agave syrup.
You can also slice the golden tuber and brew it with hot water. If you prefer it cold, you can dissolve two teaspoons of turmeric in a liter of water. In both cases, it's recommended to add a few drops of oil, as curcumin is fat-soluble and can be absorbed more easily.
In principle, turmeric is a very gentle remedy that, in most cases, does not cause side effects. However, taking curcumin in higher doses can lead to the following symptoms:
The German Consumer Center advises patients with gallstones against taking turmeric, as it stimulates bile production and can thus lead to biliary colic. If in doubt, the use of curcumin should always be discussed with experts such as doctors and pharmacists.
Turmeric is also a wonderful spice to use during pregnancy or breastfeeding. Unfortunately, there is still a lack of research on taking high-dose curcumin supplements during pregnancy. However, the general rule is: everything is allowed in moderation and can support your well-being and health during this exciting time.
(1) Sahebkar A. Are curcuminoids effective C-reactive protein-lowering agents in clinical practice? Evidence from a meta-analysis. Phytother Res. 2014 May;28(5):633-42. doi: 10.1002/ptr.5045. Epub 2013 Aug 7. PMID: 23922235.
(2) Panahi Y, Alishiri GH, Parvin S, Sahebkar A. Mitigation of Systemic Oxidative Stress by Curcuminoids in Osteoarthritis: Results of a Randomized Controlled Trial. J Diet Suppl. 2016;13(2):209-20. doi: 10.3109/19390211.2015.1008611. Epub 2015 Feb 17. PMID: 25688638.
(3) Panahi Y, Khalili N, Hosseini MS, Abbasinazari M, Sahebkar A. Lipid-modifying effects of adjunctive therapy with curcuminoids-piperine combination in patients with metabolic syndrome: results of a randomized controlled trial. Complement Ther Med. 2014 Oct;22(5):851-7. doi: 10.1016/j.ctim.2014.07.006. Epub 2014 Jul 22. PMID: 25440375.
EVENING ROUTINE FOR A SUCCESSFUL END TO THE DAY
A message here, an email there, and then a quick check to see if there's anything new on Instagram. The last few minutes before bedtime often look something like this. This often leads to us lying ...
Read more
DREAM HAIR WITH THE INNOVATIVE ACTIVE INGREDIENT KERANAT
Our hair is our calling card. So it's no wonder we all desire a lustrous, flowing mane. It's not just external care that's important. Proper care from within is crucial to supporting natural growth...
Read more
