Turmeric side effects, health benefits, recipes & supplement
What is Turmeric Herb?
Turmeric is powerful plant for anti-inflammatory, antioxidant and antiseptic by Natalie Kling
Turmeric has a peppery, warm and bitter flavor and a mild fragrance
slightly reminiscent of orange and ginger, and while it is best known as
one of the ingredients used to make curry, it also gives ballpark
mustard its bright yellow color.
Turmeric comes from the root of the Curcuma longa plant and has a
tough brown skin and a deep orange flesh. Turmeric has long been used
as a powerful anti-inflammatory in both the Chinese and Indian systems
of medicine. Turmeric was traditionally called "Indian saffron" because
of its deep yellow-orange color and has been used throughout history as a
condiment, healing remedy and textile dye.
In addition, ayurvedic and Chinese medicines utilize turmeric to clear
infections and inflammations on the inside and outside of the body. But
beyond the holistic health community, Western medical practitioners have
only recently come on board in recognizing the benefits of turmeric.
Facts of Turmeric Nutrition
per 100 grams, %daily values
Calories 354
| Total Fat 10 g | 15% |
| Saturated fat 3.1 g | 15% |
| Polyunsaturated fat 2.2 g |
|
| Monounsaturated fat 1.7 g |
| Cholesterol 0 mg | 0% |
| Sodium 38 mg | 1% |
| Potassium 2525 mg | 72% |
| Total Carbohydrate 65 g | 21% |
| Dietary fiber 21 g | 84% |
| Sugar 3.2 g |
Protein 8 g16%
| Vitamin A | 0% | Vitamin C | 43% |
| Calcium | 18% | Iron | 230% |
| Vitamin D | 0% | Vitamin B-6 | 90% |
| Vitamin B-12 | 0% | Magnesium | 48% |
Turmeric, ground
2.00 tsp
4.40 grams
Calories: 16
GI: very low
|
| Nutrient | Amount | DRI/DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
| manganese | 0.34 mg | 17.0 | 19.6 | excellent |
| iron | 1.82 mg | 10.1 | 11.7 | excellent |
| vitamin B6 | 0.08 mg | 4.7 | 5.4 | good |
| fiber | 0.93 g | 3.7 | 4.3 | good |
| copper | 0.03 mg | 3.3 | 3.9 | good |
| potassium | 111.10 mg | 3.2 | 3.7 | good |
Turmeric Uses
Powerful antioxidant
The University of Maryland’s Medical Center also states
that turmeric’s powerful antioxidant properties fight cancer-causing
free radicals, reducing or preventing some of the damage they can cause.
While more research is necessary, early studies have indicated that
curcumin may help prevent or treat several types of cancer including
prostate, skin and colon.
Inflammatory Bowel Disease
Curcumin may provide an inexpensive, well-tolerated, and effective
treatment for inflammatory bowel disease (IBD) such as Crohn's and
ulcerative colitis, recent research suggests. In this study, mice given
an inflammatory agent that normally induces colitis were protected when
curcumin was added to their diet five days beforehand. The mice
receiving curcumin not only lost much less weight than the control
animals, but when researchers checked their intestinal cell function,
all the signs typical of colitis (mucosal ulceration, thickening of the
intestinal wall, and the infiltration of inflammatory cells)were all
much reduced. While the researchers are not yet sure exactly how
curcumin achieves its protective effects, they think its benefits are
the result of not only antioxidant activity, but also inhibition of a
major cellular inflammatory agent called NF kappa-B. Plus, an important
part of the good news reported in this study is the fact that although
curcumin has been found to be safe at very large doses, this component
of turmeric was effective at a concentration as low as 0.25 per cent—an
amount easily supplied by simply enjoying turmeric in flavorful curries.
Rheumatoid Arthritis
Clinical studies have substantiated that curcumin also exerts very
powerful antioxidant effects. As an antioxidant, curcumin is able to
neutralize free radicals, chemicals that can travel through the body and
cause great amounts of damage to healthy cells and cell membranes. This
is important in many diseases, such as arthritis, where free radicals
are responsible for the painful joint inflammation and eventual damage
to the joints. Turmeric's combination of antioxidant and
anti-inflammatory effects explains why many people with joint disease
find relief when they use the spice regularly. In a recent study of
patients with rheumatoid arthritis, curcumin was compared to
phenylbutazone and produced comparable improvements in shortened
duration of morning stiffness, lengthened walking time, and reduced
joint swelling.
Cystic Fibrosis Sufferers
Curcumin, the major constituent of turmeric that gives the spice its
yellow color, can correct the most common expression of the genetic
defect that is responsible for cystic fibrosis, suggests an animal study
published in the
Science (April 2004). Cystic fibrosis, a fatal
disease that attacks the lungs with a thick mucus, causing
life-threatening infections, afflicts about 30,000 American children and
young adults, who rarely survive beyond 30 years of age. The mucus also
damages the pancreas, thus interfering with the body's ability to
digest and absorb nutrients.
Researchers now know that cystic fibrosis is caused by mutations
in the gene that encodes for a protein (the transmembrane conductance
regulator or CFTR). The CTFR protein is responsible for traveling to the
cell's surface and creating channels through which chloride ions can
leave the cell. When the protein is abnormally shaped because of a
faulty gene, this cannot happen, so chloride builds up in the cells,
which in turn, leads to mucus production.
The most common mutation, which is called DeltaF508, results in
the production of a misfolded protein. When mice with this DeltaF508
defect were given curcumin in doses that, on a weight-per-weight basis,
would be well-tolerated by humans, curcumin corrected this defect,
resulting in a DeltaF508 protein with normal appearance and function.
In addition, the Yale scientists studying curcumin have shown that it
can inhibit the release of calcium, thus allowing mutated CTFR to exit
cells via the calcium channels, which also helps stop the
chloride-driven build up of mucus.
Specialists in the treatment of cystic fibrosis caution, however, that
patients should not self-medicate with dietary supplements containing
curcumin, until the correct doses are known and any adverse interactions
identified with the numerous prescription drugs taken by cystic
fibrosis sufferers.
Cancer
Curcumin's antioxidant actions enable it to protect the colon cells from
free radicals that can damage cellular DNA—a significant benefit
particularly in the colon where cell turnover is quite rapid, occuring
approximately every three days. Because of their frequent replication,
mutations in the DNA of colon cells can result in the formation of
cancerous cells much more quickly. Curcumin also helps the body to
destroy mutated cancer cells, so they cannot spread through the body and
cause more harm. A primary way in which curcumin does so is by
enhancing liver function. Additionally, other suggested mechanisms by
which it may protect against cancer development include inhibiting the
synthesis of a protein thought to be instrumental in tumor formation and
preventing the development of additional blood supply necessary for
cancer cell growth.
Doctors at UCLA recently found that curcumin, the main component in turmeric, appeared to block an enzyme that promotes the growth of head and neck cancer.
In that study, 21 subjects with head and neck cancers chewed two
tablets containing 1,000 milligrams of curcumin. An independent lab in
Maryland evaluated the results and found that the cancer-promoting
enzymes in the patients’ mouths were inhibited by the curcumin and thus
prevented from advancing the spread of the malignant cells.
Inhibits Cancer Cell Growth and Metastases
Epidemiological studies have linked the frequent use of turmeric to
lower rates of breast, prostate, lung and colon cancer; laboratory
experiments have shown curcumin can prevent tumors from forming; and
research conducted at the University of Texas suggests that even when
breast cancer is already present, curcumin can help slow the spread of
breast cancer cells to the lungs in mice.
In this study, published in
Biochemical Pharmacology (September 2005), human breast cancer cells were injected into mice, and the resulting tumors removed to simulate a mastectomy.
The mice were then divided into four groups. One group received
no further treatment and served as a control. A second group was given
the cancer drug paclitaxel (Taxol); the third got curcumin, and the
fourth was given both Taxol and curcumin.
After five weeks, only half the mice in the curcumin-only group
and just 22% of those in the curcumin plus Taxol group had evidence of
breast cancer that had spread to the lungs.
But 75% of the mice that got Taxol alone and 95% of the control group developed lung tumours.
How did curcumin help? "Curcumin acts against transcription
factors, which are like a master switch," said lead researcher, Bharat
Aggarwal. "Transcription factors regulate all the genes needed for
tumors to form. When we turn them off, we shut down some genes that are
involved in the growth and invasion of cancer cells."
In another laboratory study of human non-Hodgkin's lymphoma cells published in
Biochemical Pharmacology
(September 2005), University of Texas researchers showed that curcumin
inhibits the activation of NF-kappaB, a regulatory molecule that signals
genes to produce a slew of inflammatory molecules (including TNF, COX-2
and IL-6) that promote cancer cell growth. In addition, curcumin was
found to suppress cancer cell proliferation and to induce cell cycle
arrest and apoptosis (cell suicide) in the lung cancer cells.
Early phase I clinical trials at the University of Texas are now also
looking into curcumin's chemopreventive and therapeutic properties
against multiple myeloma and pancreatic cancer, and other research
groups are investigating curcumin's ability to prevent oral cancer.
Turmeric with Onions: Colon Cancer
Curcumin, a phytonutrient found in the curry spice turmeric, and
quercitin, an antioxidant in onions, reduce both the size and number of
precancerous lesions in the human intestinal tract, shows research
published in the August 2006 issue of
Clinical Gasteroenterology and Hepatology.
Five patients with an inherited form of precancerous polyps in
the lower bowel known as familial adenomatous polyposis (FAP) were
treated with regular doses of curcumin and quercetin over an average of
six months. The average number of polyps dropped 60.4%, and the average
size of the polyps that did develop dropped by 50.9%.
FAP runs in families and is characterized by the development of
hundreds of polyps (colorectal adenomas) and, eventually, colon cancer.
Recently, nonsteroidal anti-inflammatory drugs (NSAIDs such as aspirin,
ibuprofen) have been used to treat some patients with this condition,
but these drugs often produce significant side effects, including
gastrointestinal ulcerations and bleeding, according to lead researcher
Francis M. Giardiello, M.D., at the Division of Gastroenterology, Johns
Hopkins University.
Previous observational studies in populations that consume large
amounts of curry, as well as animal research, have strongly suggested
that curcumin, one of the main ingredients in Asian curries, might be
effective in preventing and/or treating cancer in the lower intestine.
Similarly, quercetin, an anti-oxidant flavonoid found in a variety of
foods including onions, green tea and red wine, has been shown to
inhibit growth of colon cancer cell lines in humans and abnormal
colorectal cells in animals.
In this study, a decrease in polyp number was observed in four of
five patients at three months and four of four patients at six months.
Each patient received curcumin (480 mg) and quercetin (20 mg)
orally 3 times a day for 6 months. Although the amount of quercetin was
similar to what many people consume daily, the curcumin consumed was
more than would be provided in a typical diet because turmeric only
contains on average 3-5 % curcumin by weight.
While simply consuming curry and onions may not have as dramatic
an effect as was produced in this study, this research clearly
demonstrates that liberal use of turmeric and onions can play a
protective role against the development of colorectal cancer.
And turmeric doesn't have to only be used in curries. This spice is
delicious on healthy sautéed apples, and healthy steamed cauliflower
and/or green beans and onions. Or, for a flavor-rich, low-calorie dip,
try adding some turmeric and dried onion to creamy yogurt.
Turmeric with Cauliflower for Halt Prostate Cancer
Prostate cancer—the second leading cause of cancer death in American
men with 500,000 new cases appearing each year—is a rare occurrence
among men in India, whose low risk is attributed to a diet rich in
brassica family vegetables and the curry spice, turmeric.
Scientists tested turmeric, a concentrated source of the
phytonutrient curcumin, along with phenethyl isothiocyanates, a
phytochemical abundant in cruciferous vegetables including cauliflower,
cabbage, broccoli, Brussels sprouts, kale, kohlrabi and turnips.
When tested singly, both phenethyl isothiocyanate and curcumin
greatly retarded the growth of human prostate cancer cells implanted in
immune-deficient mice. In mice with well-established prostate cancer
tumors, neither phenethyl isothiocyanate nor curcumin by itself had a
protective effect, but when combined, they significantly reduced both
tumor growth and the ability of the prostate cancer cells to spread
(metastasize) in the test animals.
The researchers believe the combination of cruciferous vegetables
and curcumin could be an effective therapy not only to prevent prostate
cancer, but to inhibit the spread of established prostate cancers.
Best of all, this combination—cauliflower spiced with turmeric—is
absolutely delicious! For protection against prostate cancer, cut
cauliflower florets in quarters and let sit for 5-10 minutes; this
allows time for the production of phenethyl isothiocyanates, which form
when cruciferous vegetables are cut, but stops when they are heated.
Then sprinkle with turmeric, and healthy sauté
on medium heat in a few tablespoons of vegetable or chicken broth for 5
minutes. Remove from the heat and top with olive oil, sea salt and
pepper to taste.
Childhood Leukemia
Research presented at a recent conference on childhood leukemia, held
in London, provides evidence that eating foods spiced with turmeric
could reduce the risk of developing childhood leukemia. The incidence of
this cancer has risen dramatically during the 20th century, mainly in
children under age five, among whom the risk has increased by more than
50% cent since 1950 alone. Modern environmental and lifestyle factors
are thought to play a major role in this increase.
Childhood leukemia is much lower in Asia than Western countries,
which may be due to differences in diet, one of which, the frequent use
of turmeric, has been investigated in a series of studies over the last
20 years by Prof. Moolky Nagabhushan from the Loyola University Medical
Centre, Chicago, IL.
"Some of the known risk factors that contribute to the high
incidence of childhood leukemia are the interaction of many lifestyle
and environmental factors. These include prenatal or postnatal exposure
to radiation, benzene, environmental pollutants and alkylating
chemotherapeutic drugs. Our studies show that turmeric—and its colouring
principle, curcumin—in the diet mitigate the effects of some of these
risk factors."
Nagabhushan has shown that the curcumin in turmeric can:
- inhibit the mutagenicity of polycyclic aromatic hydrocarbons (PAHs)
(carcinogenic chemicals created by the burning of carbon based fuels
including cigarette smoke)
- inhibit radiation-induced chromosome damage
- prevent the formation of harmful heterocyclic amines and
nitroso compounds, which may result in the body when certain processed
foods, such as processed meat products that contain nitrosamines, are
eaten
- irreversibly inhibit the multiplication of leukemia cells in a cell culture
Liver Function
Curcumin may be able to prevent the oxidation of cholesterol in the
body. Since oxidized cholesterol is what damages blood vessels and
builds up in the plaques that can lead to heart attack or stroke,
preventing the oxidation of new cholesterol may help to reduce the
progression of atherosclerosis and diabetic heart disease. In addition,
turmeric is a good source of vitamin B6, which is needed to keep
homocysteine levels from getting too high. Homocysteine, an intermediate
product of an important cellular process called methylation, is
directly damaging to blood vessel walls. High levels of homocysteine are
considered a significant risk factor for blood vessel damage,
atherosclerotic plaque build-up, and heart disease; while a high intake
of vitamin B6 is associated with a reduced risk of heart disease.
In research published in the Indian Journal of Physiology and Pharmacology,
when 10 healthy volunteers consumed 500 mg of curcumin per day for 7
days, not only did their blood levels of oxidized cholesterol drop by
33%, but their total cholesterol droped 11.63% , and their HDL (good
cholesterol) increased by 29%! (Soni KB, Kuttan R).
Cholesterol
Tumeric's cholesterol-lowering effects are
the result of the curry spice's active constituent, curcumin, which
research reveals is a messaging molecule that communicates with genes in
liver cells, directing them to increase the production of mRNA
(messenger proteins) that direct the creation of receptors for LDL (bad)
cholesterol. With more LDL-receptors, liver cells are able to clear
more LDL-cholesterol from the body.
LDL-receptor mRNA increased sevenfold in liver cells treated with
curcumin at a concentration of 10 microM, compared to untreated cells.
(Liver cells were found to tolerate curcumin at levels of up to 12.
microM for 24 hours). (Peschel D, Koerting R, et al.
J Nutr Biochem)
.
Practical Tips:
Help increase your liver's ability to clear LDL-cholesterol by
relying on turmeric, not just for delicious fish, meat or lentil
curries, but to spice up healthy sautéed onions, potatoes and/or
cauliflower; or as the key flavoring for a creamy vegetable dip. Just
mix plain yogurt with a little omega-3-rich mayonnaise and turmeric,
salt and pepper to taste. Serve with raw cauliflower, celery, sweet
pepper, jicama and broccoli florets.
Be sure to choose turmeric rather than prepared curry blends. Recent
research indicates the amount of turmeric (and therefore curcumin) in
curry blends is often minimal.(Tayyem RF et al.,
Nutr Cancer)
For the most curcumin, be sure to use turmeric rather curry powder—a
study analyzing curcumin content in 28 spice products described as
turmeric or curry powders found that pure turmeric powder had the
highest concentration of curcumin, averaging 3.14% by weight. The curry
powder samples, with one exception, contained very small amounts of
curcumin. (Tayyem RF, Heath DD, et al. Nutr Cancer)
Alzheimer's Disease
Growing evidence suggests that turmeric may afford protection against
neurodegenerative diseases. Epidemiological studies show that in
elderly Indian populations, among whose diet turmeric is a common spice,
levels of neurological diseases such as Alzheimer's are very low.
Concurrently, experimental research conducted recently found that
curcumin does appear to slow the progression of Alzheimer's in mice.
Preliminary studies in mice also suggest that curcumin may block the
progression of multiple sclerosis. While it is still unclear how it may
afford protection against this degenerative condition, one theory is
that it may interrupt the production of IL-2, a protein that can play a
key role in the destruction of myelin, the sheath that serves to protect
most nerves in the body.
A number of studies have suggested that curcumin, the biologically
active constituent in turmeric, protects against Alzheimer's disease by
turning on a gene that codes for the production of antioxidant proteins.
A study published in the
Italian Journal of Biochemistry
(December 2003) discussed curcumin's role in the induction of the the
heme oxygenase pathway, a protective system that, when triggered in
brain tissue, causes the production of the potent antioxidant bilirubin,
which protects the brain against oxidative (free radical) injury. Such
oxidation is thought to be a major factor in aging and to be responsible
for neurodegenerative disorders including dementias like Alzheimer's
disease.
Another study conducted jointly by an Italian and U.S. team and
presented at the American Physiological Society's 2004 annual conference
in Washington, DC, confirmed that curcumin strongly induces expression
of the gene, called hemeoxygenase-1 (HO-1) in astrocytes from the
hippocampal region of the brain.
- Turmeric Boosts Amyloid Plaque Clearance in Human Alzheimer's Patients
- Curcumin Crosses Blood-Brain Barrier, May Help Prevent Alzheimer's Disease
Effective for
- Stomach upset (dyspepsia). Some research shows that taking turmeric by mouth might help improve an upset stomach.
- Osteoarthritis.
Some research shows that taking some turmeric extracts can reduce the
pain caused by osteoarthritis of the knee. In one study, turmeric worked
about as well as ibuprofen for reducing pain.
May Help for
- Skin cancer. There is some evidence that applying a turmeric ointment might help to relieve odor and itching caused by skin cancer.
- Rheumatoid arthritis (RA). Curcumin, a chemical in turmeric, might help reduce some symptoms of rheumatoid arthritis.
- Jaundice.
- Hepatitis.
- Diarrhea.
- Fibromyalgia.
- Liver and gallbladder problems.
- Headache.
- Menstrual problems.
- Pain.
- Ringworm.
- Bruising.
- Eye infections.
- Skin problems.
- Alzheimer’s disease.
- Other conditions.
Not much evidence available
Side effect
Turmeric usually does not cause significant side effects; however,
some people can experience stomach upset, nausea, dizziness, or
diarrhea.
In one report, a person who took very high amounts of turmeric, over
1500 mg twice daily, experienced a dangerous abnormal heart rhythm.
However, it is unclear if turmeric was the actual cause of this side
effect. Until more is known, avoid taking excessively large doses of
turmeric.
Special Precautions & Warnings:
Pregnancy and breast-feeding: Taking turmeric by mouth in medicinal amounts is LIKELY UNSAFE
in pregnancy. It might promote a menstrual period or stimulate the
uterus, putting the pregnancy at risk. Don’t take turmeric if you are
pregnant.
There isn’t enough information to rate the safety of turmeric during breast-feeding. It’s best not to use it.
Gallbladder problems: Turmeric can make gallbladder problems worse. Don’t use turmeric if you have gallstones or a bile duct obstruction.
Gastroesophageal reflux disease (GERD): Turmeric can cause
stomach upset in some people. It might make stomach problems such as
GERD worse. Don’t take turmeric if it worsens symptoms of GERD.
Surgery: Turmeric might slow blood clotting. It might cause extra
bleeding during and after surgery. Stop using turmeric at least 2 weeks
before a scheduled surgery.
Sources: whfoods/webmd/mnn
