A powerful anti-inflammatory ingredient is hidden in this "golden seasoning"

Curry is really delicious! Curry chicken, curry beef rice, Japanese curry rice, Thai curry shrimp... every one of them makes people drool.

Curry is a delicious dish with a unique flavor and attractive color! However, the yellow color of curry is not dyed with pigments, but comes from turmeric, also known as curcuma. It is loved by some health-conscious people. In this article, we will talk about turmeric and see what it is so good for.

Image source: A social platform

Is turmeric ginger?

When seeing the word "ginger", many people will think of the ginger used in cooking in the kitchen. However, these two gingers are different. Although both are plants of the ginger family, they are not in the same genus. The difference is that ginger belongs to the genus Zingiberaceae, while turmeric belongs to the genus Curcuma, the genus Zingiberaceae .

Image source: iPlant

1

Different appearance

The outer skin of ginger is light yellow, and the cross-section is also light yellow after cutting; while turmeric is generally dark yellow , with a rough surface, wrinkled texture and obvious links, as well as round branch marks and root marks. After cutting, the cross-section is yellow or golden yellow, with a waxy luster, and obvious ring marks on the inner cortex.

Ginger and ginger powder. Image source: an e-commerce platform

Turmeric and turmeric powder. Image source: an e-commerce platform

2

The flavor is different

Ginger has a distinct spicy taste, and the spicy component is mainly gingerol; turmeric has a bitter taste , and the slightly bitter component is related to curcumin.

What are the benefits of turmeric for the human body?

In fact, the reason why turmeric is sought after by health-conscious people is precisely because of the presence of "curcumin", a fat-soluble polyphenol compound whose content in turmeric can reach 3% to 6%. It is a very rare pigment with a diketone structure in the plant kingdom, which gives turmeric a rich orange-yellow color.

There is a lot of information on the Internet about the benefits of curcumin to the human body. What are the benefits of curcumin to the human body? There are quite a few studies on curcumin.

1

Preventing and treating type 2 diabetes and its complications

A study on 100 patients with type 2 diabetes supplemented with curcumin found that it could significantly reduce fasting blood sugar, glycosylated hemoglobin and insulin resistance index in patients with type 2 diabetes . Other studies have found that oral curcumin can effectively improve cardiovascular disease, diabetic nephropathy and peripheral neuropathy in patients with type 2 diabetes.

2

Improve rheumatoid arthritis

Curcumin can promote the expression of anti-inflammatory cytokines and exert anti-inflammatory effects . A meta-analysis included 29 randomized controlled trials involving a total of 2,396 subjects (including Iran, India, China, Australia, Belgium, Armenia, Indonesia, Thailand, Japan, Italy, and Romania) and 5 types of arthritis (ankylosing spondylitis (AS), rheumatoid arthritis (RA), osteoarthritis (OA), juvenile idiopathic arthritis (JIA), and gout/hyperuricemia). Curcumin was given at least 120 mg and up to 1,500 mg per day for 4 to 36 weeks. The results showed that curcumin improved the severity of inflammation and pain levels in these arthritis patients and was relatively safe.
Other studies have mentioned that patients with rheumatoid arthritis who take 250 to 1500 mg of curcumin daily for 8 to 12 weeks can improve dysfunctional immune cells (including TH1, TH17, Treg and B cells) and alleviate the clinical symptoms of the disease.

3

Relieve other inflammatory conditions

Studies have found that curcumin can significantly alleviate the clinical symptoms of patients with osteoarthritis, inflammatory bowel disease, and ulcerative colitis .

4

Improve blood lipids

Intervention studies have found that curcumin can reduce serum triglyceride concentrations and significantly increase high-density lipoprotein cholesterol (good cholesterol) levels , which is beneficial to blood lipid health.

5

Improve non-alcoholic fatty liver disease

A meta-analysis of 16 trials (only 1 was conducted in Thailand, the rest were conducted in Iran) involving a total of 1,028 subjects showed that curcumin improved the severity of non-alcoholic fatty liver disease and the regression of liver steatosis according to liver ultrasound results, and also reduced serum liver enzymes , while also reducing total cholesterol and BMI. The researchers believe that it may be reasonable to promote curcumin as an adjunctive treatment for patients with NAFLD.

However, the results of this study may not apply to adolescents with nonalcoholic fatty liver disease .

6

Improve memory

A small sample study published in the American Journal of Geriatric Psychiatry analyzed the effects of curcumin on memory, brain amyloid protein and Tau protein in non-demented adults. A total of 40 subjects aged 51 to 84 were involved and randomly assigned to a test group and a placebo group. The test group was intervened with 180 mg of curcumin per day for a total of 18 months.

The results showed that people who took curcumin had significant improvements in their memory and attention . Brain PET scan results showed that the accumulation of amyloid and Tau proteins in the amygdala and hypothalamus (the main areas that control memory and emotional functions) of the test group was significantly less than that of the control group.

How to take curcumin correctly?

Now that we know the potential benefits of curcumin to the human body, many people may be eager to take some curcumin supplements! However, how to take curcumin? How much should you take at most?

It is currently believed that curcumin is quite safe. No side effects have been found in short-term intervention experiments in the population, and there is currently no maximum tolerable intake.

In recent years, population studies have found that consuming 1000 mg of curcumin per day also has antioxidant properties, which is equivalent to about 30 grams of turmeric. However, under normal circumstances, we do not eat turmeric directly. Generally, the most common ways are as follows:

1

Curry powder and turmeric powder

The main sources of curcumin in the diet are curry powder and turmeric powder . Data show that the content of curcumin in curry powder is 50-580 mg/100 g, and the average content of curcumin in turmeric powder is 1.51%. This means that in theory, you have to eat at least 200 g of curry powder or nearly 70 g of turmeric powder to consume 1000 mg/day of curcumin, which is not very realistic.

In addition, because curcumin is hydrophobic, its bioavailability is low, and it needs to be paired with lipid foods or piperine to improve its absorption and utilization rate . Therefore, don't have too high "health" expectations for turmeric powder and curry powder, just treat them as ordinary condiments.

2

Curcumin Supplements

Curcumin supplements have a high bioavailability and are labeled with specific content, making them an effective way to supplement curcumin. However, some people may experience mild side effects, such as stomach discomfort, nausea, dizziness, or diarrhea. Some people also need to be cautious when taking curcumin:

① Pregnant and breastfeeding women: For pregnant women, it is okay to use turmeric as a spice in food in small amounts. However, it may be unsafe to use large amounts of turmeric or take curcumin supplements during pregnancy, as curcumin may cause menstrual cramps or stimulate the uterus. It is also best to avoid consumption for breastfeeding women.

②Patients with gallbladder disease: Curcumin can worsen gallbladder problems. People with bile duct obstruction and cholangitis should avoid eating it.

③People with bleeding problems: Taking turmeric may slow blood clotting and increase the risk of bruising and bleeding in people with bleeding disorders.

④People who need surgery: It may cause additional bleeding during and after surgery. Stop using curcumin supplements and turmeric at least 2 weeks before scheduled surgery.

⑤People with certain liver diseases: People with liver swelling and hepatitis should avoid eating it.

⑥ People who are taking medication: Curcumin may interact with some drugs, such as warfarin, cancer drugs, amlodipine, tamoxifen, etc. It is best to consult a doctor before taking it.

⑦ People who are allergic to ginger should also take it with caution.

Summarize:

In many studies, curcumin does have many health benefits and has anti-inflammatory and antioxidant effects. However, the amount of intake through diet is not high and the bioavailability is low.

Therefore, don't expect to get any health benefits from taking turmeric powder, curry powder, etc. on a daily basis, but it is very good for seasoning. If you want to take curcumin supplements, it is recommended to read the instructions and consult a doctor according to your own situation.

References

[1] Song Yudan, Wang Shulin, Yu Xian. Standardized planting procedure (SOP) of turmeric[J]. Journal of Chengdu University of Traditional Chinese Medicine, 2015, 38(1): 41-4348

[2] Guo Junxia, ​​Wu Ping, Wang Xiaoyu, Zhang Songlin, Li Qingmiao, Yang Chengming, Li Qing, Lin Yifeng. Analysis and comprehensive evaluation of genetic diversity of underground traits of turmeric germplasm resources[J]. Seed, 2023, 42(10): 23-31

[3] Zhang Jing. Structural modification, compounding and application of curcumin-based natural dyes[D]. Donghua University, 2014.

[4] Wang Xuemei, Qi Chenglong. Research on the application of natural dye turmeric in dyeing several common fibers[J]. Dyeing and Finishing Technology, 2013, 35(04): 24-27.

[5] Li Lei. The latest research progress of functional spices[J]. Chinese Condiments, 2012, 37(4): 5-913

[6] Harold Mackey, author, translated by Cai Chengzhi. Food and Cooking: Vegetables, Fruits, Spices, and Grains. Beijing Fine Arts Photography Publishing House. August 2013.

[7] Jin Zixiang, Wang Mingxuan, Yin Huijie, Li Haitao, Fang Penghua. Research progress on clinical application and mechanism of curcumin in the prevention and treatment of type 2 diabetes[J]. Guangming Chinese Medicine, 2023, 38(20): 4066-4068

[8]Zeng L, Yang T, Yang K, Yu G, Li J, Xiang W, Chen H. Efficacy and Safety of Curcumin and Curcuma longa Extract in the Treatment of Arthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trial. Front Immunol. 2022 Jul 22;13:891822. doi: 10.3389/fimmu.2022.891822. PMID: 35935936; PMCID: PMC9353077.

[9]Mohammadian Haftcheshmeh S, Khosrojerdi A, Aliabadi A, Lotfi S, Mohammadi A, Momtazi-Borojeni AA. Immunomodulatory effects of curcumin in rheumatoid arthritis: evidence from molecular mechanisms to clinical outcomes. Rev Physiol Biochem Pharmacol (2021) 179:1–29. doi: 10.1007/112_2020_54

[10] Chinese Nutrition Society. Dietary Reference Intakes of Nutrients for Chinese Residents (2023 Edition)[M]. People's Medical Publishing House. 2023.8

[11]Ngu, MH et al. "Curcumin as adjuvant treatment in patients with non-alcoholic fatty liver (NAFLD) disease: A systematic review and meta-analysis." Complementary therapies in medicine vol. 68 (2022): 102843. doi:10.1016/j.ctim.2022.102843

[12]Small, Gary W et al. “Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial.” The American journal of geriatric psychiatry : official journal of the American Association for Geriatric Psychiatry vol. 26,3 (2018): 266-277. doi:10.1016/j.jagp.2017.10.010

[13]https://www.webmd.com/vitamins/ai/ingredientmono-662/turmeric/

Planning and production

This article is a work of Science Popularization China-Starry Sky Project

Produced by: Science Popularization Department of China Association for Science and Technology

Producer｜China Science and Technology Press Co., Ltd., Beijing Zhongke Xinghe Culture Media Co., Ltd.

Author: Xue Qingxin, registered nutritionist

Review丨Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Planning丨Yinuo

Editor: Yinuo