Eating turmeric may be delicious, but it’s not magical

In our ongoing search for healthy eating options, turmeric stands out as the star ingredient. It is a perennial plant in the same family as ginger—Zingiberaceae—with more than a hundred different species. It grows in several South Asian countries, especially in India (where its characteristic yellow color brings color to many foods, especially curries), and also in some Caribbean areas, as its growth requires temperatures above 20 degrees and high temperatures. environment humidity.

Its rhizomes, or underground stems, are commonly used as a spice in cooking and traditional Asian medicine. It arrived in Europe at the end of the 17th century: in fact, Napoleon referred to it in his diary as “a vegetable having the same properties as saffron in taste and color, but which is not saffron.” Since then, it has been Used as its official stand-in, it’s even known as poor man’s saffron: it’s cheaper, but less aromatic.

Although turmeric has been used for centuries, it was only in recent decades that turmeric began to gain a huge nutritional reputation. In addition to the flavor and color it added to certain dishes, other supposed properties began to be revealed: In some health publications, it began to be referred to as “natural ibuprofen” due to its possible anti-inflammatory abilities , and is known as the “anti-cancer superfood.”

The rise of social networks contributed and were suddenly flooded with videos of people drinking turmeric infusions on an empty stomach, adding it to fruit smoothies or incorporating it into all their meals. If you start browsing Google, you will see more than one blog or platform listing all the amazing health benefits this plant has. The question is: Are the benefits of turmeric real?

One of the main active substances in turmeric is curcumin, which is known for its anti-inflammatory, antioxidant and other potential therapeutic properties. Diana Rojas, an academic and researcher at the School of Nutrition and Dietetics at the Andres Bello University, said that in a few places, “the content of curcumin in plants is relatively low.”

How low? Generally speaking, curcumin makes up only 2-5% of the dry weight of turmeric roots. “While turmeric has beneficial bioactive components, its absorption in the body may be limited,” Rojas said. Additionally, curcumin is fat-soluble, meaning it is “absorbed better when consumed with natural fats,” rather than water or liquid.

“Curcumin is a polyphenol that also gives it its rich yellow color,” says Lissette Duarte, a nutritionist at Clínica Santa María. “In traditional Asian medicine, turmeric and curcumin have been used to treat a variety of ailments, including rheumatism, liver problems, insect bites, coughs, sinusitis and even anorexia,” he added.

Duarte said studies on curcumin have confirmed its “anti-inflammatory, antioxidant, lipid-modulating, anti-thrombotic, immunomodulatory, hepatoprotective, anti-diabetic, anti-tumor and neuroprotective” functions.

“There is indeed scientific evidence about the effects of this active compound, which has been published in hundreds of prestigious international journals,” Rojas said. Certainly, in the different experiments conducted, whether in humans, rats, or in more basic models such as cell cultures, curcumin extracts were used, in which this bioactive compound was concentrated in amounts exceeding what occurs naturally proportion. turmeric.

“These extracts have anti-inflammatory, antioxidant, neuroprotective, anti-arthritic and blood sugar regulating properties. Its ability to lower blood pressure and reduce blood lipid levels has been proven.” American expert Andres Bello said.

However, a big issue with this promising substance is its bioavailability, since the amount that reaches the bloodstream after being ingested and digested is very small. “The gastrointestinal tract does not absorb it well,” the researchers said.

“Various methods are being investigated to improve its absorption, such as combining it with piperine or using more advanced curcumin formulations such as nanoparticles, rubbery polymers or liposomes.”

“The fact is that some small-scale studies suggest that they may have anti-inflammatory and antioxidant effects, but they have not yet been proven to reduce the incidence of disease,” explains Jean Camousseigt, a nutritionist at Clínica Dávila. “It has been suggested that it reduces the incidence of certain types of cancer, but it is not statistically significant,” he noted.

For example, in the article published in journal of the canadian medical association Recruited More than 600 patients in 10 hospitals across the country all chose to undergo endovascular aneurysm repair surgery. Half of the people took an ultra-concentrated curcumin supplement by mouth four days before the intervention, at a dose of 2,000 mg twice daily. The other half received a placebo.Subsequent analysis showed Patients taking the compound experienced significant benefits in reduced postoperative inflammation. What’s more, patients who took curcumin supplements were at a higher risk of developing kidney damage.

“There are studies that have concluded that concentrated curcumin extract can be used as an analgesic to manage chronic pain in people with arthritis and other chronic diseases. But they are small studies that demonstrate very little despite many properties. ” said the nutritionist at the Davila Clinic. “There is a lack of larger studies to confirm this.”

Although “in most studies published in humans, no adverse effects have been reported from taking curcumin,” Duarte advises, “consider that most studies are short-term and use specific doses.”

“In these studies, benefits were seen in just 1 gram of curcumin per day,” adds Camousseigt. “This is equivalent to eating 20 grams of turmeric per day.” A quarter of Gourmet turmeric is sold in supermarkets every 24 hours pink.

Although turmeric is considered safe when consumed as a food seasoning in normal amounts, Rojas points out some important considerations we shouldn’t overlook:

• It may interact with certain medications (such as blood thinners), increasing the risk of bleeding in some people. Medications that lower blood sugar or regulate blood pressure may also have an effect.
• Excessive amounts of turmeric can cause gastrointestinal upset, such as heartburn or irritation.
• Some people may be allergic to turmeric.
• People who have gallstones or are at risk of developing gallstones should avoid turmeric or consult a doctor before consuming large amounts of turmeric.
• High-dose turmeric supplements are not recommended during pregnancy and breastfeeding because its safety in these conditions has not been fully studied.
• Some research suggests that turmeric may interfere with iron absorption, so it is recommended to avoid turmeric if you have iron deficiency anemia.

If we want to add color, flavor and aroma to our meals, turmeric is a great natural alternative to achieve this. But if we’re looking for health miracles, it’s best to temper our expectations: We can’t treat it as a panacea for digestive or inflammatory problems.

“The most important thing is to maintain a balanced diet, hopefully throughout our lives,” Rojas explains. “We must realize that there is no magic compound or food that can suddenly improve the deterioration caused by years of malnutrition.”

Adding turmeric to your diet, like other whole foods, always has positive effects, Kamuseget says, “but it’s not going to have magical effects.” Superfoods don’t exist, but they may have a positive impact on daily life. it works. ” The key is to consciously integrate this into the context of a balanced diet and healthy lifestyle. When it comes to nutrition, the whole is still greater than the sum of its parts.