What are turmeric and curcumin? What is the difference?
Turmeric is a spice native to India that has been used for more than 4,000 years in Ayurvedic cooking and treatments. Known as ‘the golden spice’ due to its bright yellow hue, turmeric has been the subject of numerous scientific studies due to its benefits and medicinal properties. Turmeric contains therapeutic substances known as curcuminoids, curcumin being the most significant of them. The main difference between turmeric and curcumin is that curcumin is a curcuminoid found in turmeric and is responsible for its characteristic yellow color. Curcumin has numerous medicinal properties, such as being a natural antioxidant and having anti-inflammatory properties.
How much turmeric should I take per day?
According to studies, it is recommended to take between 500 and 2,000 milligrams (mg) of turmeric per day. However, the dosage may vary depending on the disease being treated. It is important to note that the concentration of curcumin in turmeric is not very high, only about 3%. Therefore, it may be difficult to achieve the necessary levels of curcumin by only consuming turmeric in food. Many people choose to take curcumin supplements in capsules to ensure they get enough curcumin.
Benefits of taking turmeric with black pepper
Curcumin is poorly absorbed into the bloodstream, so increasing its bioavailability is necessary to experience its full effects. One way to do this is to take turmeric with black pepper, which contains piperine. Piperine improves the absorption of curcumin by 2,000%. For this reason, many turmeric supplements include black pepper in their formula. Additionally, some manufacturers also add ginger to the formula, as it has anti-inflammatory and antioxidant properties that complement the effects of curcumin.
Properties of turmeric and its benefits
1. Curcumin is a natural anti-inflammatory compound
Curcumin has anti-inflammatory properties and may help combat chronic low-level inflammation, which has been linked to various diseases and health problems, including Alzheimer’s, heart disease, cancer, and degenerative conditions. However, high doses of curcumin are required to obtain therapeutic effects.
2. Turmeric can increase the body’s antioxidant capacity
Curcumin is a natural antioxidant that can protect the body from oxidative damage caused by free radicals. In addition, it has been observed that curcumin can improve the activity of other antioxidants in the body.
3. Improves brain function, including people with Alzheimer’s
Curcumin may promote neuronal growth and connections in the brain, which may be beneficial in improving overall brain function. Additionally, it has been observed that curcumin can reduce inflammation, oxidative damage and the accumulation of amyloid plaques, characteristics associated with Alzheimer’s disease. However, more research is needed to fully understand the impact of curcumin on the treatment and prevention of Alzheimer’s.
4. It has numerous cardiovascular benefits
Curcumin may improve the function of the endothelium, the lining of blood vessels, which is beneficial for cardiovascular health. Additionally, curcumin may reduce inflammation and oxidative damage, factors that contribute to heart disease. Studies have shown that curcumin can reduce the risk of having a heart attack.
5. May help treat and prevent cancer
Curcumin has been studied for its potential in the treatment and prevention of cancer. It has been observed that curcumin can contribute to the death of cancer cells, reduce angiogenesis (growth of new blood vessels in tumors) and reduce metastasis (spread of cancer). However, more research is required to determine the effectiveness of curcumin in treating cancer in humans.
6. It can be effective in treating and preventing arthritis
Curcumin has been shown to be beneficial in the treatment of arthritis, a disease characterized by inflammation of the joints. Curcumin has been found to be more effective than conventional anti-inflammatory drugs in the treatment of rheumatoid arthritis. However, more studies are needed to fully evaluate the effects of curcumin on arthritis.
7. It can delay aging
Curcumin may contribute to healthy aging by fighting oxidation and inflammation, two factors thought to contribute to the aging process. However, more research is required to fully understand curcumin’s impact on aging.
8. Promotes digestive health
Curcumin has pharmacological properties that may be beneficial in the treatment of gastrointestinal diseases. Curcumin has been observed to improve the health of the digestive and liver systems. However, more research is needed to fully evaluate the effects of curcumin on gastrointestinal diseases.
9. It is effective against depression
Curcumin has shown promising results in the treatment of depression. Curcumin has been found to be as effective as antidepressants in some cases. Additionally, it has been observed that curcumin can increase levels of brain neurotransmitters such as serotonin and dopamine, which are associated with mood and depression.
