One animal study found that rats who received turmeric extracts enriched with curcumin-like curcuminoids had preserved bone mass, whereas those who had a lower amount of added curcuminoids showed no effect However, curcumin is often poorly absorbed and can pass through your gut undigested A helpful tip is to add some black pepper to your meals or supplements that contain curcumin.
Combining curcumin with piperine in black pepper can significantly improve absorption. Most studies that have shown beneficial effects have used extracted turmeric with a high concentration of curcumin or curcumin alone.
In a review on joint arthritis, turmeric extracts with 1 gram of curcumin per day showed the greatest benefit after 8—12 weeks For those wanting to reduce their cholesterol, mg of turmeric extract twice a day may help One eight-week study found that 2. Though the research is mixed, one study in athletes found that 6 grams of curcumin and 60 mg of piperine in three divided doses helped reduce muscle damage after exercise Curcumin is considered to be well-tolerated and has been tested at high doses of up to 12 grams per day 35 , However, it may cause some side effects like gut discomfort and nausea Research indicates that turmeric or curcumin supplements with 1—6 grams of curcumin per day may be beneficial.
At high doses, there may be digestive side effects. Turmeric is a golden spice that has been used to treat inflammation, bacterial infections and digestive issues for thousands of years.
Both turmeric and curcumin can reduce joint inflammation, cholesterol, blood sugar, as well as tumor, fungal and bacterial growth. Turmeric is a popular spice that contains curcumin, a powerful bioactive compound.
This article explores whether it has any side effects at high doses. Turmeric and black pepper each have anti-inflammatory and disease-fighting qualities.
This article tells you why combining turmeric and black pepper…. Turmeric has been used in Ayurvedic medicine to treat various conditions. Here's what you should know about its benefits, dosage and adverse effects…. Turmeric is a traditional Indian spice with a powerful compound called curcumin. Here are the top 10 health benefits of turmeric and curcumin. Ginger, botanically known as Zingiber officinale, is native to tropical Asia.
The rhizome is dried and powdered to create the spice, which is used extensively in baked goods and beverages for its refreshing, pungent flavor; the chopped rhizome may also be consumed fresh. Known as ardraka in Ayurveda, ginger has traditionally been used to treat digestive disorders, particularly nausea and diarrhea; it has also been employed against arthritis and heart conditions.
Ginger contains over different compounds, including palmitic, oleic, capric and linoleic acids. A sesquiterpene called zingiberene and phenols called gingerols are responsible for most of the therapeutic effects.
In a scientific review of herbal anti-inflammatory medications published in in "Phytotherapy Research," ginger was found to be moderately effective in treating osteoarthritis and low back pain, with at least one confirmatory study showing clinically relevant effect.
Ginger is also an antiemetic, helping to alleviate nausea. Ginger may be taken in dosages of milligrams to 1 gram three to four times a day. Consult your doctor before using ginger. Nutrition Cooking and Baking Herbs and Spices. By Carol Sarao. Carol Sarao. The antioxidants found in ginger may help prevent heart disease and cancer, especially when paired with garlic. Turmeric packs even more of an antioxidant punch. One review found that turmeric may have close to seven times more antioxidants than ginger.
There are several ways to assess antioxidant capacity, and each yields slightly different results. However, both turmeric and ginger are regarded as some of the most antioxidant-rich spices out there. To take it a step further, pair them with some of the Best Antioxidant-Rich Foods. Individually, ginger and turmeric both have impressive anti-inflammatory benefits. The compound in ginger called gingerol is responsible for its pungent flavor, and its protective properties.
Gingerol has been found to improve inflammatory conditions from a common cold to inflammatory bowel disease. Being from the same family of plants, turmeric is no exception. Curcumin is, again, center-stage when it comes to anti-inflammation. Its effectiveness has led to curiosity about developing curcumin-based drugs for disease treatment. Like many classic food pairings, ginger and turmeric truly are better together. A study in the International Journal of Rheumatic Diseases tested the effects of a ginger-turmeric mixture on symptoms of rheumatoid arthritis.
Though the study was done on rats, the anti-inflammatory tonic was more effective than the drug indomethacin, which is commonly used to manage arthritis symptoms. Ultimately, they found that ginger and turmeric together were effective for reducing arthritis severity and complications. These anti-inflammatory benefits also affect our endocrine system , whose hormones regulate many bodily functions.
One study found that through these hormonal effects, ginger and turmeric may influence how fat is distributed around our bodies. Along with protecting your brain and muscles, these tuberous roots can help keep your heart healthy. High blood pressure can occur when plaque and platelets get stuck in your blood vessels.
This increases the stress on your heart when it pumps blood, which increases your blood pressure. Ginger has been found to improve blood circulation , which helps prevent plaque and blood clots from getting stuck. Turmeric also has blood pressure-lowering effects, mostly related to reducing inflammation.
And, some research has found that turmeric can reduce the cholesterol that is absorbed in your gut, which can protect from other heart conditions as well, such as coronary heart disease. More research is needed to establish a relationship between turmeric and cholesterol.
Related: Healthy Ginger Recipes. The journal JCO Global Oncology published a study analyzing which spices may play a role in preventing cancer. Ginger and turmeric quickly came to the top of the list.
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