How Much Turmeric Can You Drink: Daily Rate, Duration Of Administration, Useful Properties And Contraindications

What is turmeric: composition and calorie content

Turmeric, the main spice in the Indian curry dish, is considered by many to be the most powerful disease-fighting and potentially reversing herb on the planet. The health benefits of turmeric are incredibly extensive and have been extensively researched so far.

All this deservedly puts turmeric at the top of the list of useful plants. It is not for nothing that it is considered one of the most frequently mentioned medicinal herbs in all of science – turmeric has a long history of use, especially in Ayurvedic medicine.

One tablespoon (about 7 grams) of ground turmeric contains approximately:

• 23.9 calories;

• 4.4 gr. carbohydrates;

• 0.5 gr. squirrel;

• 0.7 gr. fat;

• 1.4 gr. fiber;

• 0.5 mg manganese (26% DV);

• 2.8 mg iron (16% DV);

• 0.1 mg vitamin B6 (6% DV);

• 170 mg potassium (5% DV);

• 1.7 mg vitamin C (3% DV);

• 13 mg magnesium (3% DV).

The benefits of turmeric for the body

Turmeric is now found in a large number of protocols and recommendations, and has been valued in Ayurveda for thousands of years. It has been used and is still used in various ways for many diseases and ailments.

Here are some of the health benefits of turmeric:

1. Turmeric can slow or prevent blood clots.

   In both laboratory and animal studies, turmeric significantly reduces platelet aggregation and potentially reduces the risk of blood clots. One combined animal and test-tube study from 1986 suggests that curcumin may be the treatment of choice for people “prone to vascular thrombosis and in need of anti-arthritic therapy.” However, this result needs to be replicated in humans.

   Study: Effect of curcumin on platelet aggregation and vascular prostacyclin synthesis

    

2. May reduce symptoms of depression.

   While not many studies have been done on humans, dozens of studies have proven that turmeric's benefits include its particular effectiveness in reducing symptoms of depression in laboratory animals. These results appear to be related to how curcumin affects neurotransmitter function through brain-derived neurotrophic factor (referring to neurotrophins, substances that stimulate and support neuronal development).

    

   The journal Phytotherapy Research published the results of a 2014 study of 60 volunteers diagnosed with major depressive disorder. According to the results of the study, curcumin was as effective as fluoxetine in combating depression after 6 weeks of use.

   Since this breakthrough study, at least two other studies have observed the effects of turmeric's main compound, curcumin, on patients with depression. The first study involved 56 people (men and women), and the second - 108 men. Both studies used a placebo but did not compare curcumin with any antidepressant. And both studies showed that curcumin was effective in reducing symptoms of depression, compared to placebo.

   Study: Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial, Curcumin for the treatment of major depression: a randomised, double-blind, placebo controlled study, Chronic Supplementation of Curcumin Enhances the Efficacy of Antidepressants in Major Depressive Disorder

    

3. Fights inflammation.

   Perhaps the most powerful effect of curcumin is its ability to control inflammation. A study that evaluated several anti-inflammatory compounds found curcumin to be one of the most effective anti-inflammatory compounds in the world.

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   There have been several animal studies investigating the relationship between curcumin and Alzheimer's disease. In mice, curcumin appears to “reverse existing amyloid pathology and associated neurotoxicity,” a key feature in the progression of this neurological disease associated with chronic inflammation. This study shows that curcumin from turmeric may help with symptoms of Alzheimer's disease.

   Study: Nonsteroidal anti-inflammatory agents differ in their ability to suppress NF-kappaB activation, inhibition of expression of cyclooxygenase-2 and cyclin D1, and abrogation of tumor cell proliferation

    

4. Improves skin health.

   Turmeric has anti-inflammatory and antioxidant properties that have proven effective in treating various skin conditions. Benefits for the skin include increased “radiance and brilliance” of the skin, faster wound healing, reduced acne and blemish scarring, and control of psoriasis flare-ups.

   One uncontrolled experimental study of 814 participants even suggests that turmeric paste can cure 97 percent of cases of scabies within 3-15 days.

    

5. May outperform conventional arthritis medication.

   Curcumin is known for its strong anti-inflammatory and pain relieving properties. There was a study in 45 patients with rheumatoid arthritis comparing the health benefits of curcumin in turmeric to the arthritis drug diclofenac sodium (NSAID) (which also puts people at risk of developing bowel problems and heart disease).

    

   The study divided these volunteers into three groups: curcumin alone, diclofenac sodium alone, and a combination of the two. The results of the trial were simply stunning: “The curcumin group showed the highest percentage of improvement in overall performance, and these indicators were significantly better than patients in the diclofenac sodium group. More importantly, curcumin treatment was found to be safe and not associated with any side effects. The study provides the first evidence for the safety and superiority of curcumin treatment in patients with active rheumatoid arthritis and highlights the need for future large-scale studies to confirm these findings."

   A review of available randomized controlled trials confirmed the effectiveness of turmeric extract (about 1000 mg/day of curcumin) in the treatment of arthritis.

   Study: A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis

    

6. May treat or prevent certain types of cancer.

   Of all the various topics that scientists have covered in relation to curcumin, cancer (of various types, including prostate cancer) is one of the most thoroughly researched. Turmeric is believed to help with prostate, pancreatic, and other forms of cancer.

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   A number of laboratory studies on cancer cells have shown that curcumin does have an antitumor effect. It appears to be able to kill cancer cells and prevent their growth. The best results have been found in cancers of the breast, intestines and stomach. In July 2017, researchers found that curcumin can even break through chemoresistance in pancreatic ductal adenocarcinoma, an aggressive form of pancreatic cancer.

   Study: Curcumin sensitizes pancreatic cancer cells to gemcitabine by attenuating PRC2 subunit EZH2, and the lncRNA PVT1 expression

    

7. May help manage diabetes.

   In 2009, a laboratory study was published investigating the potential of curcuminoids to lower glucose levels. A study found that the curcumin in turmeric is literally 400 times more effective than metformin (a common diabetes drug) in activating AMPK.

   One compound derived from the fermentation of curcumin has shown that tetrahydrocurcumin activates AMP-activated protein kinase 100,000 times more than metformin in certain cells.

   One of the most common complications of diabetes is nerve damage known as diabetic neuropathy, which takes several forms and can cause severe symptoms throughout the body from muscle weakness to blindness. A rat study found that curcumin supplementation significantly reduced diabetic peripheral neuropathic pain (typically located in the feet, legs, arms, and hands). Diabetic neuropathy can also lead to kidney failure.

   A meta-analysis of randomized controlled trials confirmed that in animals, curcumin protected the kidneys of diabetic patients from damage by diabetic nephropathy.

   Study: Effect of curcumin on rats/mice with diabetic nephropathy: a systematic review and Meta-analysis of randomized controlled trials, Effect of curcumin on diabetic peripheral neuropathic pain: possible involvement of the opioid system, Curcumin activates AMPK and suppresses gluconeogenic gene expression in hepatoma cells

    

8. Helps in the fight against obesity.<

   Studies show that curcumin may help reduce the proliferation (growth) of fat cells. The researchers found that the anti-inflammatory properties of curcumin were effective in suppressing the inflammatory processes of obesity, helping to manage obesity and reduce its adverse health effects.

   Study: Curcumin and obesity

    

9. Provides support for inflammatory bowel disease.

   An in-depth analysis of all studies evaluating the ability of curcumin to manage ulcerative colitis found that one very well-designed study compared curcumin plus mesalazine (a typical NSAID prescribed for this disease) with placebo plus mesalazine. Patients taking only placebo and mesalazine were more than four times more likely to experience a relapse or flare of ulcerative colitis during the six months of the study.

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   One small pilot study examined curcumin supplementation for patients with ulcerative colitis and Crohn's disease. Although the sample size was very small, all patients with ulcerative colitis and four out of five patients with Crohn's disease had marked improvements within two months. Turmeric also shows promise for irritable bowel syndrome and other symptoms of inflammatory bowel disease.

   Study: Therapeutic Strategies for the Management of Ulcerative Colitis, Curcumin Therapy in Inflammatory Bowel Disease: A Pilot Study

    

10. May regulate cholesterol levels.

    The study found that curcumin was comparable to atorvastatin (a lipid-lowering drug from the statin group) in reducing oxidative stress and inflammation in the treatment of high cholesterol in humans. Previous animal studies have shown similar results.

     

    However, a 2014 meta-analysis concluded that curcumin has no overall effect on blood cholesterol (together or divided into LDL and HDL) or triglycerides. But the author of the study noted that these results may be due to the short study duration and poor bioavailability of the study curcumin preparations.

    More research is needed, but there is evidence that turmeric and curcumin can actually help control cholesterol levels.

     

11. Natural pain reliever.

    One of the most widely recognized properties of curcumin in the scientific community is its ability to manage pain. Studies and reviews (in both animals and humans) have shown that curcumin can be a useful natural pain reliever.

     

12. Helper in detoxification.

    An important benefit of turmeric is its ability to remove toxins from the body. Every day, we are exposed in one way or another to environmental and food toxins known as xenobiotics. These chemicals are often associated with increased inflammation and an increased risk of cancer.

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    Apparently, consuming turmeric and its active compound, curcumin, can help the liver efficiently detoxify the body and fight some dangerous carcinogens. This process works in tandem with the antioxidant and anti-inflammatory effects of turmeric.

    Study: Effect of turmeric on xenobiotic metabolising enzymes, Mechanisms of anticarcinogenic properties of curcumin: the effect of curcumin on glutathione linked detoxification enzymes in rat liver

     

13. Joint health.

    Numerous studies have shown that turmeric tablets and extracts support joint health. For example, a systematic review and meta-analysis of randomized clinical trials published in the journal Medicine Food reports that supplementing with this herb may help relieve symptoms of articular arthritis, such as joint tenderness and discomfort.

    In addition, multiple studies have shown that curcumin supplementation can reduce exercise-induced joint discomfort. This is partly due to its ability to modulate inflammation.

    Study: Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials

     

14. Muscle recovery.

    A study examined the effects of curcumin on recovery from exercise. What did the researchers find?

    Various curcumin-based supplements reduced signs of muscle damage, improved markers of inflammation, increased markers of antioxidant capacity, decreased markers of oxidative stress, reduced markers of age, and attenuated mean power loss.

     

    Curcumin and piperine supplements (the main biological component of black pepper) have been studied for their effect on exercise-induced muscle damage. The researchers concluded: “Supplementation with curcumin and piperine before and after exercise may attenuate some, but not all, aspects of muscle damage.”

    Another study published in the American Journal of Physiology included downhill and uphill running mice and looked at how curcumin supplementation affected performance and recovery. It showed that "curcumin may reduce inflammation and compensate for some of the performance impairment associated with eccentric exercise caused by muscle damage."

    Study: Influence of curcumin on performance and post-exercise recovery, Curcumin and Piperine Supplementation and Recovery Following Exercise Induced Muscle Damage: A Randomized Controlled Trial, Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage

     

Recipes with turmeric

First you need to prepare the pasta.

This will require:

• take approximately 50 g of turmeric powder;

• mix it with half a teaspoon of ground pepper (sharpness should be adjusted depending on your own taste preferences and capabilities);

• pour half a glass of chilled boiled water;

• put on fire and cook until a thick pasty mass is obtained;

• put in a glass dish, cover and refrigerate.

*This turmeric paste can be stored for no more than 30 days.

Preparation of golden milk:

• To prepare the drink, bring to a boil, without letting it boil, one glass of milk (choice of coconut / almond) and add 1 teaspoon of cooked pasta to it.

• For better absorption of turmeric, it is recommended to add ½ - 1 teaspoon of sesame, almond, coconut oil, or ghee (clarified ghee) to the drink.

Ingredients:

• 5-6 medium sized carrots;

• 1/4 cup roasted almonds;

• a bunch of fresh cilantro.

For refueling:

• 3 tbsp grated turmeric root;

• 1 tsp grated ginger root;

• 1 clove of garlic;

• 1/4 tsp black pepper;

• 1/2 tsp cinnamon;

• 1 tsp honey;

• 3 tbsp almond oil;

• 1/2 cup coconut milk;

• a pinch of salt;

• a few drops of fresh lemon juice.

Cooking

1. Combine all dressing ingredients in a blender except lemon juice.

2. Grate the carrots or use a vegetable peeler to create thin strips.

3. Roast the almonds and crush them into small pieces.

4. Arrange the salad nicely on a plate using carrots and cilantro. Top it with crushed nuts and drizzle with lemon juice. Add salt to taste.

Ingredients:

• Chicken fillet 500 grams

• Turmeric

• Carrot 1 pc.

• Onion 1 pc.

• Salt and pepper

• Ghee or coconut oil

Cooking method:

1. Rinse the chicken fillet and cut into pieces of 2-3 cm.

2. Melt the butter in a frying pan, add ½ chopped onion and carrots there, lightly sauté, then put the chicken fillet, sprinkle with turmeric, salt. Mix everything thoroughly, then add water and simmer until tender.

3. Grind the cauliflower on a coarse grater or in a blender to a state of large crumbs, the size of a grain of rice.

4. Heat the ghee in a large skillet over moderately high heat. Add the turmeric and white parts of the onion and cook until lightly golden, about 2 minutes.

5. Add cauliflower, some salt. Toss cabbage with oil in a pan. Cover and cook, stirring occasionally, until cabbage is tender but still crumbly, 6 to 7 minutes. You can add a little water to prevent burning.

6. When serving, mix chicken fillet and rice, sprinkle with finely chopped parsley and green onions.

Tortilla Ingredients:

• Water 150 ml

• Turmeric 1/2 tsp

• Chickpea flour 300 grams

• Oregano 1/3 tsp

• Dried garlic 1? 3 tsp

• Cumin 1/3 tsp

• Ghee butter 50 grams

• Salt to taste

Any vegetables for filling to choose from, you can add an egg or turkey pastrami.

Cooking method:

1. Dry the flour in a pan, stirring for 5 minutes.

2. Then mix with oil, salt and spices. Gradually add warm water to knead the dough.

3. Cover the dough with a damp cloth and leave for 30 minutes.

4. Roll up a bar from the finished dough and cut into small equal parts.

5. Roll each piece of dough into a cake, 1-2 mm thick.

6. Place on hot dry skillet. When the cake begins to bubble, brush with oil and turn it over to the other side. Repeat exactly the same on the other side. Tortillas are ready.

7. Serve with chopped vegetables and cheese.

Ingredients:

• Green beans fresh or frozen 500 grams

• Coconut cream 200 ml

• Garlic 3 cloves

• Himalayan salt

• Ghee or coconut oil

• Seasonings (turmeric, cardamom, cloves, pepper mix)

Cooking method:

1. Melt a small amount of coconut oil in a frying pan, add garlic and spices passed through a press. Fry until a bright aroma appears.

2. Pour the beans into the pan, lightly fry for 1-2 minutes, then add the cream and simmer until tender.

3. Serve on the table after sprinkling finely chopped greens on top.

How to choose turmeric

Using turmeric in cooking is a great way to reap the benefits of this spice. But, it is important to know that turmeric only contains about 3% of the absorbable curcumin in the powdered form used in food. Therefore, supplementation may be beneficial in some cases—some high-quality turmeric supplements contain up to 95% curcuminoids.

Here are a few tips to consider when purchasing a good turmeric supplement:

• First, try to find one that has black pepper in it for maximum absorption, as turmeric and black pepper work great in tandem.

• Second, consider a fermented turmeric supplement, the fermentation pre-digestion process helps absorb it more efficiently.

• You can also look for a turmeric supplement with other supporting ingredients such as ashwagandha, milk thistle, dandelion, and mint.

It's also a good idea to make sure the product you're buying is made from organic, non-GMO turmeric whenever possible. Please note that dosage recommendations vary depending on a number of factors.

How much can you drink turmeric per day, when and how correctly

Turmeric dosage recommendations vary based on several factors, including your health status and overall health goals.

What is the most effective daily dosage of turmeric? It depends on a number of factors, including what you choose to take turmeric for.

If you are using turmeric as a general tonic and want to get an anti-inflammatory and antioxidant effect, it is recommended to take 500 mg of curcuminoids per day. This is the average dosage of turmeric for reducing inflammation overall, but it's always a good idea to talk to a specialist about the right dosage for you.

Here are some dosages of turmeric that have been used in adult studies:

• For allergic rhinitis: 500 mg curcumin daily for 2 months.

• For depression: 500 mg of curcumin twice a day.

• For high cholesterol: 1.4 g of turmeric extract in two divided doses daily for 3 months.

• For liver disorders: 500 mg of product containing 70 mg of curcumin daily for 8 weeks. Also used were 500 mg capsules containing 100 mg of curcumin twice daily for 8 weeks.

• For itching: 1500 mg of turmeric in three divided doses daily for 8 weeks.

• For PMS: 100 mg curcumin twice a day, starting 7 days before your period, continuing during your period and up to 3 days after your period ends, for 3 consecutive menstrual cycles.

• For Arthritis: Turmeric capsules 400 to 600 mg three times daily or 0.5 g to 1 g powdered root up to 3 g daily for osteoarthritis and 500 milligrams twice daily for rheumatoid arthritis.

Research data varies, but it is thought that taking antioxidant supplements before bed may be most effective.

Another helpful tip on how to take turmeric is to take it around the time you eat and include healthy fats (such as coconut oil). If you use turmeric in a meal, be sure to include black pepper and healthy fats. Since turmeric is fat soluble, its absorption is much better when taken with fat.

Turmeric is also available as an essential oil that can be used along with turmeric as a dietary supplement. Quality is key here, especially if you are going to use turmeric essential oil internally. Always dilute it in water or other liquids.

You can also always include turmeric in your diet by using it as a spice in a variety of recipes, such as the ones we gave earlier.

Side effects of turmeric

Is it safe to take turmeric? According to the National Center for Complementary and Integrative Health, “Medically tested amounts of turmeric are generally considered safe when taken by mouth or applied to the skin. High doses or long-term use of turmeric can cause gastrointestinal problems.”

If you are currently being treated for a medical condition and/or are taking other medications and/or supplements, it is best to speak to your healthcare provider before taking turmeric.

Does turmeric have side effects? Some people may be allergic to turmeric, especially after skin exposure. It usually presents as a mild, itchy rash.

In addition, high doses of turmeric have been observed to cause side effects, including:

• Nausea.

• Diarrhea.

• Increased risk of bleeding.

• Hyperactive contractions of the gallbladder.

• Hypotension (low blood pressure).

• Uterine contractions in pregnant women.

If you experience these symptoms, stop using turmeric and contact your doctor.