Turmeric – a dietary must-have superfood

Composition of turmeric

Turmeric rhizome contains carbohydrates and protein. It is rich in amino acids, as well as calcium, potassium, sodium and iron. Curcumin, in turn, is a polyphenolic compound found in turmeric – an active substance that gives the plant its anti-inflammatory properties. In order to increase the absorption of curcumin, it is best to combine it with piperine found in pepper [1].

There are more than 120 varieties of turmeric in the world, and this remarkable root has been used in medicine for centuries [2]. Turmeric is classified as one of the so-called adaptogens, or plants that heal the body and enable it to remain in a state of balance (homeostasis).

Turmeric – what are its most valuable properties?

• Turmeric is a powerful antioxidant

This gives it healing properties and helps to reduce oxidative stress, known to weaken the body's protective mechanisms and cause inflammation. The latter can in turn lead to many chronic diseases, including cancer [3]. 

• Turmeric has an anti-inflammatory effect

Inflammation accompanies many chronic diseases, such as diabetes, obesity, allergies, cardiovascular, lung and joint diseases. Studies show that turmeric relieves and prevents inflammation, which is why it can be an important factor for treatment and prevention [4]. 

• Turmeric has cardioprotective properties

Cardiovascular diseases are among the most serious threats to human life. Researchers confirm that curcumin may have a protective effect against atherosclerosis and heart failure [6]. 

• Turmeric has a positive effect on the digestive tract

Curcumin has anti-inflammatory effects, so it supports the treatment of gastrointestinal diseases such as inflammatory bowel disease. Curcumin also has a beneficial effect on the intestinal microbiota, and therefore strengthens our immunity.

Turmeric root and curcumin can have anti-cancer, anti-bacterial and liver-protective effects. However, in order to have a complete picture of the state of your health, you should consult your primary care physician and have blood tests done.

See also: “What tests should physically active people do?”.

Turmeric – benefits for physically active people

Scientific studies prove that turmeric is an extremely valuable dietary ingredient for physically active people. Scientists point out that prolonged high-intensity exercise causes muscle damage and produces reactive oxygen species, causing an inflammatory response, which leads to injury, muscle soreness and a general decline in form.

Meanwhile, curcumin, due to its anti-inflammatory, antioxidant and analgesic properties, speeds up recovery after exercise. Researchers who studied cyclists, soccer players, runners and people who perform resistance exercises, found that curcumin supplementation, before and after exercise, can reduce muscle soreness, reduce inflammation and improve performance. To achieve this effect, the subjects took a turmeric supplement twice a day [8]. 

Turmeric for everyday use – golden milk recipe

A popular drink called “golden milk” is based on turmeric powder. The recipe also includes ginger, cinnamon and honey. All these ingredients contain polyphenols (antioxidants), vitamins and minerals. They make the drink highly nutritious and warming, and a fit replacement for coffee in autumn and winter.