Turmeric (haldi) is an extremely nutritious spice with amazing wellness properties, known for its warm earthy flavor and vibrant yellow color.

Turmeric contains Curcuminoids, an ingredient with numerous health advantages. According to scientific studies, Curcuminoids help lower oxidative stress, improve white blood cell functioning and support digestive health.

Anti-Inflammatory Properties

Inflammation is a natural response to infection or injury, but chronic inflammation can be detrimental. Curcumin’s anti-inflammatory properties can help keep your systems healthy by suppressing inflammatory molecules while strengthening our own antioxidant defences.

Turmeric (Curcuma longa) is an edible root vegetable similar to saffron in color that has long been used as a spice, cosmetic product and medicine. Commonly found in Indian cuisine such as curry dishes, this vibrant colorant can also be found in many other cuisines around the world and as an ingredient used as food colouring agent in foods like rice, tea, coffee biscuits or yellow cakes.

Turmeric has long been used in cosmetics and medicine due to its anti-inflammatory, antioxidant, and antimicrobial properties. Research shows it protects cells against UV radiation damage while simultaneously inhibiting bacteria growth, decreasing skin inflammation, and mitigating symptoms associated with rheumatoid arthritis.

Studies have demonstrated that turmeric’s key component, curcumin, offers numerous health advantages. Researchers are studying its antioxidant, anti-inflammatory, anti-metabolism activities, neuroprotective and anti-diabetic benefits as well as its possible antimicrobial and cancer fighting properties.

Turmeric can be difficult for our bodies to absorb, leading it quickly through our digestive systems and into elimination. To counter this problem, scientists have been looking at ways to increase bioavailability of curcumin. One technique they have discovered is by combining it with piperine derived from black pepper which allows more curcumin to enter our systems for absorption – one reason many enjoy turmeric lattes or supplements that contain piperine as part of their regimens.

Supports Healthy Blood Sugar Levels

Turmeric is an anti-inflammatory and antioxidant supplement that may help maintain optimal blood sugar levels. It works to decrease inflammation, lower oxidative stress and block enzymes responsible for carb breakdown. Furthermore, turmeric extract curcumin can improve glucose metabolism and decrease triglycerides–making turmeric an attractive option for people living with diabetes who wish to lower their blood sugar and avoid its complications.

Studies have demonstrated that curcumin can significantly improve diabetes symptoms among those living with Type 2 diabetes, such as lowering their glycemic index and cholesterol levels and increasing insulin sensitivity; helping the body use its supply more efficiently; as well as decreasing stress hormones linked to high blood sugar.

Turmeric, commonly employed in Ayurved medicine, has long been considered an aid to digestion and absorption of nutrients by helping reduce gut spasms and inflammation while aiding with normal bowel movements and increasing bile flow for fat breakdown. Some researchers are even exploring its use as an effective treatment option for digestive conditions like IBS.

Turmeric can easily be added to meals or drinks through adding it as an ingredient, such as in tea. However, due to its difficulty of absorption into bloodstream in its pure form, for optimal absorption it’s necessary to add healthy sources of fat like coconut oil, vegetable oil or ghee in order to maximize absorption – and make it easier for your body to process and absorb its antioxidants contained within curcumin.

Supports Digestive Health

Turmeric adds vibrant yellow powdered color to dishes such as curries and bean and rice dishes, smoothies and sweet cakes, smoothies. Plus its earthy-but-not spicy taste and smooth consistency make it ideal for natural dyeing of eggs and baked goods – which explains its widespread usage since ancient India!

Fresh turmeric’s anti-inflammatory properties help heal stomach ulcers and prevent their formation, while its choleretic and carminative properties stimulate more bile secretion from the gallbladder to aid digestion, absorption of fats by your body, gas production, bloating and belching by eliminating bacteria from your stomach lining, gas reduction and belching reduction are among its other many health benefits.

Recent studies have suggested that turmeric may also help increase production of white blood cells, which help fight infection by killing viruses and bacteria. More high quality studies are necessary to confirm these results in humans.

As far as dietary intake goes, turmeric is an ideal addition to a nutritious diet; however, supplement forms of curcumin have not been as thoroughly studied as the root itself. As curcumin is poorly absorbed into the bloodstream, pairing it with healthy fats such as ghee or vegetable oil increases its bioavailability and should be paired accordingly for maximum efficacy. Traditional Indian cuisine uses this technique quite effectively in its dishes that incorporate turmeric. Combining turmeric with other sources of healthy fats like nuts, seeds and avocados will also enhance its absorption into the body. Another way to increase bioavailability of turmeric is through liposomal conjugated curcumin; this form has been encased in lipid membranes to enter cells more readily into your system.

Supports Respiratory Health

COPD (chronic obstructive pulmonary disease) is caused by inflammation in the respiratory system, and turmeric is one of the key agents to inhibiting these responses. Thanks to its anti-inflammatory properties and ability to suppress pro-inflammatory cytokines, turmeric may also help reduce oxidative damage in airways as well as prevent chronic inflammation.

Curcumin can also aid respiratory health by serving as an “expectorant”, helping break down mucus build-up in the airways, which in turn relieves coughing and improves breathing abilities – something especially helpful for those living with COPD.

One recent study also concluded that turmeric could protect against UV-induced skin damage as it reduces free radical production, thanks to its special chemical content that helps neutralize free radicals that can damage epidermal cells by oxidizing unsaturated fatty acids in them.

Turmeric can provide many health benefits; however, it should only be consumed in moderation to avoid potential side effects such as stomach upset and digestive issues. To maximize absorption and bioavailability, take turmeric supplements formulated specifically to achieve it; for instance by encasing curcumin in liposomes which encapsulate it inside their fat bilayers for enhanced absorption and bioavailability – this allows curcumin more easily enters the body for greater effect.

Supports Heart Health

Turmeric can help combat inflammation associated with heart disease, making its addition an essential part of your diet. Turmeric contains powerful anti-inflammatory properties which may prevent chronic conditions like arthritis, colitis and even cancer from manifesting themselves as inflammation-based conditions.

Curcumin helps protect the body against oxidative damage associated with aging and various conditions by neutralizing free radicals and stimulating its own antioxidant defense mechanisms.

Turmeric can help improve factors associated with heart health, such as blood clotting, triglycerides, cholesterol levels and HDL cholesterol. According to one study involving people who took 2 g of curcumin every day with piperine (a pepper-derived substance that improves absorption) experienced a reduction in their triglyceride levels and an increase in HDL cholesterol levels.

Turmeric can best be taken in combination with fat for better absorption, as this increases its bioavailability. Turmeric may not dissolve easily in water, but it has an affinity for fats; hence its widespread use with black pepper and milk in Indian cooking or taken as supplements with olive or coconut oils to increase bioavailability.

Turmeric can help promote heart health through diet. Other key steps include maintaining a healthy weight, forgoing smoking, managing stress effectively and engaging in regular physical activity. To discover ways to incorporate more plant-based foods into your diet, sign up for ZOE’s personalized nutrition program where we teach you which nutrients are right for your biology while finding delicious and sustainable ways to incorporate them.