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Do You Know This Powerful Yellow Powder Is What You Need In Your Healthy Diet.

Do You Know This Powerful Yellow Powder Is What You Need In Your Healthy Diet.

Turmeric, Curcuma longa or “Indian saffron” has been a part of the healthy dieting trend for quite some time, and it isn’t without a good reason. Traditionally Asian, the plant belongs to the ginger family and it gives curry its yellowish color and warm, bitter taste. With an amazing array of health benefits it offers, it is no wonder that it has been quickly adopted by the health conscious eaters around the world.

Originating in Southern Asia, traditionally, turmeric root (usually dried and cooked and turned into powder) has been used as a spice for dishes in the traditional cuisine, fabric or food coloring aid, and for medical purposes due to its anti-inflammatory effect and great aid in curing bruises, blood in the urine and toothache. With numerous clinical trials testing its active compound curcumin, turmeric has now been proven to improve brain health, cardiovascular health and tissue health. [1] [2]

Turmeric main nutrients

Serving Size: 1 tbsp (7 grams)

  • Calories 24
  • Calories from Fat 6
  • Total Fat 1 g 1%
  • Saturated Fat 0 g 1%
  • Trans Fat
  • Cholesterol 0 mg 0%
  • Sodium 3 mg 0%
  • Total Carbohydrates 4 g 4%
  • Dietary Fiber 1 g 6%
  • Vitamin C 3%

With no sugar, 16% of iron and 1g of protein per 7 grams, turmeric is a beneficial aid in daily nutrition.

Health benefits of turmeric

Turmeric improves digestion

Turmeric has positive effect on the digestion. As the 2015 research shows [3], turmeric and ginger help in curing stomach ulcer. Stomach ulcer develops as a result of an imbalance between digestive fluids in the stomach and duodenum and a Helicobacter pylori bacteria that cause pain in the stomach lining. According to the research turmeric “inhibited ulcer by 84.7%” adding that “ethanol-induced lesions such as necrosis, erosion and hemorrhage of the stomach wall were significantly reduced after oral administration of essential oils”.

Turmeric aids in depression treatment

A study [4] published in the Journal of Affective Disorders shows that turmeric has the potential for treating major depressive disorder. A randomized, placebo-controlled study found a significant antidepressant effect of turmeric on people with major depressive disorder. A 2007 study [5] also found that turmeric could be an effective anti-depressant agent.

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Turmeric treats rheumatoid arthritis

In a 2012 randomized, pilot study [6] the effects of turmeric on rheumatoid arthritis were tested and they showed surprisingly great results. Turmeric actually showed better results of improvement of the condition than the traditionally used drug diclofenac sodium.

Turmeric regulates lipid levels

A 1992 study [7] shows that active compound of turmeric, curcumin, taken daily, can help regulate the lipid levels in humans by increasing “good” cholesterol and decreasing “bad” cholesterol. Namely, “a significant decrease in the level of serum lipid peroxides (33%), increase in HDL Cholesterol (29%), and a decrease in total serum cholesterol (11.63%) were noted” after healthy volunteers were taking 500 mg of curcumin per day for 7 days. Additionally, curcumin from turmeric was proven to have better effect on regulation of lipids than vitamin E, as the study [8] shows.

Turmeric improves antioxidant mechanisms

The ability of curcumin to stimulate the antioxidant mechanisms was tested and proven in a number of studies. [9]

This means that curcumin aids in the process of fighting free radicals that cause aging and many diseases.

Turmeric aids in prevention and treatment of Alzheimer’s disease

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Additional studies need to be conducted in order to test the ability of curcumin to prevent and treat Alzheimer’s disease, yet a study [10] has found that curcumin can help to clear the buildup of protein tangles called Amyloid plaques which are one of the main causes for the disease.

Turmeric accelerates the wound healing process

A 2006 [11] and a 2014 [12] studies have found that curcumin in turmeric has great potential to speed up the wound healing process. Namely, the active compounds in turmeric can help to soothe irritation and oxidation, improve wound contraction and and increase tissue strength and cell proliferation around the wound.

Turmeric side effects

As with any type of food, it is important to consume turmeric in moderation, as any overuse can lead to possible side effects. Turmeric side effects include

  • Nausea and diarrhea – curcumin in turmeric can cause the irritation in the intestinal tract [13]
  • Increased risk of bleeding – Turmeric can slow blood clothing, and in combination with some medicine, can even cause excessive bleeding
  • Hyperactive gallbladder contractions – Turmeric has the potential of increasing the levels of oxalate in urine
  • Hypotension (lowered blood pressure) – High dosages of turmeric can significantly lower blood pressure
  • Uterine contractions in pregnant women – Pregnant and breastfeeding women shouldn’t take turmeric other than spice in food, since supplement turmeric can cause serious side effects

Allergic reactions – Possible allergic reactions to turmeric include mild, itchy rash after skin exposure

Fresh or dried, powdered turmeric

There are two forms in which you can find and use turmeric, therefore, there are some suggestions on how to pick the right one for your needs.

Fresh turmeric is a root turmeric that resembles ginger. A 2015 study [14] has shown that fresh turmeric has more bioavailability, meaning that the body will use its most effective compounds more easily. Fresh turmeric can be used to make tea; you can grate it into soups, salads or vegetables before roasting; it can be blended into smoothies and juiced into juices.

Dried turmeric is made by peeling, drying and grounding into powder. Even though some of the healthy ingredients are lost during the process, several studies show that boiling and heating actually increase the curcumin levels and enhance the antioxidant properties of the compound. [15]

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Turmeric uses, side effects and recommended daily consumption

Turmeric is especially recommended for patients suffering from dyspepsia (upset stomach), osteoarthritis, and rheumatoid arthritis, according to WebMD.

However some conditions don’t respond well to turmeric and its active compound curcumin, therefore turmeric might not be safe for

  • Pregnant and breastfeeding women
    People with
  • Bleeding disorders
  • Diabetes
  • Hormone sensitive disorders
  • Iron deficiency
  • Who are preparing for surgery or who have recently undergone one

Recommended dosages of turmeric for adults according to University of Maryland Medical Center

Cut root: 1.5 – 3 g per day

Dried, powdered root: 1 – 3 g per day

Standardized powder (curcumin): 400 – 600 mg, 3 times per day

Fluid extract (1:1) 30 – 90 drops a day

Tincture (1:2): 15 – 30 drops, 4 times per day

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Healthy and super easy turmeric recipes for you to try at home

Here are some suggestions on how to make healthy and simple turmeric meals and beverages at home.

Cauliflower Steaks with Ginger, Turmeric, and Cumin

    Add a bit of turmeric warm and healthy flavor to your regular roasted vegetables for a perfect dinner.

    Vegan Creamy Curried Cauliflower Soup

      Quick and easy recipe for a perfectly creamy, warm and slightly spicy soup.

      Turmeric-Ginger Tea

        Super easy and extremely powerful warm beverage to fight even the nastiest cold.

        Featured photo credit: Pixabay via pixabay.com

        Reference

        [1] SOURCE: Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.Chapter 13Turmeric, the Golden Spice. 
        [2] SOURCE: The targets of curcumin.
        [3] SOURCE: Gastroprotective activity of essential oils from turmeric and ginger.
        [4] SOURCE: Curcumin for the treatment of major depression: a randomised, double-blind, placebo controlled study.
        [5] SOURCE: Behavioral, neurochemical and neuroendocrine effects of the ethanolic extract from Curcuma longa L. in the mouse forced swimming test.
        [6] SOURCE:A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis.
        [7] SOURCE:Effect of oral curcumin administration on serum peroxides and cholesterol levels in human volunteers.
        [8] SOURCE:Spice Up Your Lipids: The Effects of Curcumin on Lipids in Humans
        [9] SOURCE: Curcumin induces glutathione biosynthesis and inhibits NF-kappaB activation and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging activity.
        [10] SOURCE: Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer’s disease patients.
        [11] SOURCE: Curcumin improves wound healing by modulating collagen and decreasing reactive oxygen species.
        [12] SOURCE: Curcumin as a wound healing agent
        [13] SOURCE: Role of curcumin in systemic and oral health: An overview
        [14] SOURCE: Enhanced absorption and pharmacokinetics of fresh turmeric (Curcuma Longa L) derived curcuminoids in comparison with the standard curcumin from dried rhizomes
        [15] SOURCE: Effect of Boiling and Roasting on the Antioxidants Concentrations in Extracts of Fresh Ginger (Zingiber officinale) and Turmeric (Curcuma longa).

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        Last Updated on June 13, 2019

        5 Fixes For Common Sleep Issues All Couples Deal With

        5 Fixes For Common Sleep Issues All Couples Deal With

        Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

        You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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        1. Use a bigger mattress to sleep through movement

        It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

        Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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        2. Communicate about scheduling conflicts

        If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

        3. Don’t bring your technology to bed

        If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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        4. White noise and changing positions can silence snoring

        A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

        5. Use two blankets if one’s a blanket hog

        If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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        Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

        Featured photo credit: Becca Tapert via unsplash.com

        Reference

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