Top 12 Benefits Of Turmeric Tea - The Avocado Cookbook

Originating from Southeast Asia, turmeric belongs to the ginger family, also known as Zingiberaceae. For centuries, it has been utilized as a natural remedy in Ayurvedic and Chinese medicine. The majority of turmeric produced worldwide, 78 percent, is grown in India.

Like many spices, turmeric ( Curcuma longa) has a long history of use in traditional medicine. This flavor-filled spice is primarily cultivated from the rhizomes, or roots, of a flowering plant that grows in India and other parts of Southeast Asia, and aside from giving curry its vibrant yellow color, turmeric is also known for having potent anti-inflammatory and antioxidant properties, according to a past review.

The primary active component of turmeric — and the one that gives the spice its characteristic yellow color — is curcumin. Indeed, you can credit curcumin with most of turmeric’s potential health benefits. “Curcumin is a natural antioxidant that has anti-inflammatory benefits, as well as [possible] benefits related to slowing the aging process and preventing Alzheimer’s disease and, potentially, depression,” says Elizabeth Ann Shaw, RDN, the owner of Shaw Simple Swaps Consulting in San Diego.

According to Dana Angelo White, RD, who owns Dana White Nutrition, the desired anti-inflammatory and antioxidant benefits cannot be achieved by having turmeric (or curcumin alone) in curry only once a month, as it does not get absorbed effectively into the bloodstream.

In order to achieve the quantities of turmeric and curcumin that have been found to yield advantages in research, relying on supplements is necessary. Nevertheless, it is significant to acknowledge that the Food and Drug Administration (FDA) in the United States has not established a secure or recommended daily value for curcumin or turmeric and does not regulate any supplements.

Still, you may be able to reap more benefits by adding black pepper anytime you use turmeric, or taking a turmeric supplement that incorporates black pepper. “There is a compound in black pepper called piperine that actually helps to make turmeric more bioavailable,” White explains. “Bioavailability” refers to the amount of a substance that’s absorbed or able to be used by the body.

For instance, a past animal study found that 20 milligrams per kilogram of body weight (mg/kg) of piperine along with 2 grams per kilogram of body weight (g/kg) of curcumin increased bioavailability by 2,000 percent.

Of course, further research is needed to determine if the results would be the same in humans. Here, we outline the many potential benefits of turmeric and curcumin. This article looks at a range of potential health benefits of drinking tea with turmeric.

Fast facts on turmeric tea

The active ingredient in turmeric is curcumin.
Curcumin gives turmeric its characteristic yellow color.
Curcumin is proven to have anti-inflammatory and immune-boosting properties.

What is turmeric tea

Due to its poor bioavailability, curcumin is difficult for the body to access and absorb, which is why turmeric supplements, with their assured high curcumin concentrations, are favored.

Turmeric tea can be prepared in various ways, such as by brewing:

grated turmeric root
pure turmeric powder
store-bought turmeric tea, either loose-leaf or in a tea bag

How much turmeric tea to drink per day

The recommended daily intake of turmeric is not defined. The suggested intake varies based on the ailment one intends to cure, as determined by existing research. Research with adults has endorsed the secure use of pure turmeric powder amounting to 400-600 milligrams (mg) thrice a day.

According to studies, it has been established that consuming curcumin ranging from 4,000 to 8,000 mg per day, and sometimes even up to 12,000 mg per day, is not harmful. To guarantee the purity of the product, grating the turmeric oneself is recommended.

What is turmeric tea good for

Although turmeric tea has potential benefits, the effects of turmeric on various health aspects are still being studied. It is uncertain whether turmeric can effectively treat or alleviate any health condition.

Nevertheless, there are potential advantages that could be experienced such as the ones listed below:

1. Reduces arthritis symptoms

Curcumin, being an anti-inflammatory agent, could assist in lessening the main signs of arthritis.

In 2017, a survey of 206 American adults who reported having rheumatoid arthritis showed that 63% relied on non-vitamin supplements for symptom management. Turmeric was found to be the most commonly used product.

2. Boosts immune function

Curcumin has been found to have antioxidant, anti-inflammatory, antiviral, and antibacterial properties that may enhance immune function, as per studies. Moreover, research has established that curcumin functions as an immune modulator by regulating immune cell activity in the fight against cancer.

3. Helps reduce cardiovascular complications

Many researches have indicated that curcumin possesses advantageous attributes for heart health by functioning as an antioxidant and anti-inflammatory.

A past study shows that curcumin may improve endothelial function, or the health of the thin membrane that covers the inside of the heart and blood vessels. This membrane plays a key role in regulating blood pressure. Lower endothelial function is associated with aging and an increased risk of heart disease. Thus, curcumin may help protect against age-related loss of function and
reduce your likelihood of developing heart disease.

In one study, researchers compared the effects of an eight-week aerobic exercise program and a curcumin supplement in improving endothelial function in post-menopausal women. Both the exercise and the curcumin group saw equal improvements in endothelial function, whereas the control group saw no changes.

Another study found that curcumin was equally effective at improving endothelial function in people with type 2 diabetes, heart disease is a common comorbidity of type 2 as the drug Lipitor (atorvastatin), a medication commonly prescribed to reduce the risk of heart attack and stroke.

Additional research is required to establish whether curcumin is a reliable and secure approach for treating heart disease over an extended period of time.

It has been demonstrated through research that curcumin has the potential to act as a blood thinner, lower cholesterol levels, and hinder the narrowing of arteries, thus serving as a shield against various heart-related issues. Moreover, it might aid in lessening the consequences of distinct types of cardiac harm.

4. Helps prevent and treat cancer

Curcumin’s anti-cancer activity is widely recognized in clinical circles. It works by acting as both an antioxidant and an anti-inflammatory agent, reducing the chances of cell damage and thereby lowering the risk of cell mutations and cancer.

Additionally, various researches have discovered that curcumin possesses anti-tumor characteristics, that restrict the expansion of tumors and the dissemination of malignant cells. As per a medical review conducted in 2014, over 2,000 articles have implemented the keywords “curcumin” and “cancer” in their publication.

Curcumin is currently undergoing research as an additional cancer treatment to be used with chemotherapy and radiation therapy.

5. Helps manage irritable bowel syndrome (IBS)

For ages, curcumin has been utilized in traditional medicine to remedy various digestive ailments. Studies indicate that this spice’s antioxidant and anti-inflammatory characteristics have the potential to regulate gut bacteria.

Further investigation is required to establish the effect of curcumin on patients with intestinal inflammatory disorders including ulcerative colitis, Crohn’s disease, and IBS.

6. Prevents and treats Alzheimer’s disease

Research suggests that curcumin has potential in reducing the likelihood of developing various neurodegenerative disorders due to its anti-inflammatory and antioxidant characteristics. Professionals suggest that the compound has the ability to minimize cellular damage, inflammation, and amyloid deposits, which are associated with these conditions.

It is possible that curcumin can delay or even stop some of the protein modifications linked to neurodegeneration that are connected to aging, according to researchers.

7. Protects against liver damage and gallstones and manages liver conditions

Numerous research studies have provided evidence regarding curcumin’s ability to safeguard the liver against damage. The potential advantages of curcumin for the liver and gallbladder include enhancing the secretion of bile – a digestive fluid – and shielding liver cells from the hazardous impact of chemicals connected to bile.

8. Helps prevent and manage diabetes

For thousands of years, turmeric has been utilized in traditional medicines to treat diabetes. Research using both animal and human models suggests that taking curcumin supplements may possess antidiabetic characteristics.

According to a past review of studies, curcumin may help treat and prevent diabetes, as well as associated disorders like diabetic nephropathy (also called diabetic kidney disease), which affects people with type 1 diabetes and type 2 diabetes.

One drawback: Many of the studies were done only in animals, not humans.

For example, one study found that feeding 80 mg of tetrahydrocurcumin (one of the main substances in curcumin) per kg of body weight to rats with type 2 diabetes for 45 days led to a significant decrease in blood sugar, as well as an increase in plasma insulin.

A study of obese mice with type 2 diabetes published in the July 2019 issue of Nutrition & Metabolism revealed that curcumin supplements helped lower blood insulin levels after 16 weeks.

The authors of a recent review note that curcumin may be a good adjunct to diabetes treatment to improve insulin resistance and blood sugar control, and lower blood lipids (fatty substances found in the blood). The findings were published in August 2021 in Evidence-Based Complementary and Alternative Medicine. Meanwhile, curcumin may help prevent diabetes through its anti-inflammatory and antioxidant properties, and improve many of the factors that contribute to diabetes, including insulin resistance, high blood sugar, and hyperlipidemia (a medical term to describe elevated levels of fat in the blood; one type of hyperlipidemia is characterized by high levels of LDL or “bad” cholesterol). Still, more human studies are needed to confirm.

9. Helps treat and manage lung conditions

It is believed by researchers that curcumin’s anti-inflammatory and antioxidant characteristics could potentially relieve the symptoms of persistent lung conditions. According to a medical review from 2017, curcumin has the potential to treat ailments such as chronic obstructive pulmonary disease, lung cancer or injury, cystic fibrosis, and asthma, although clinical evidence is constrained.

10. Helps with weight loss

According to a meta-analysis conducted in 2019, turmeric consumption can lead to a considerable decrease in body mass index for individuals with metabolic disorders. Additionally, the spice may aid in the reduction of leptin levels, a hormone responsible for regulating fat storage and appetite.

11. Ease symptoms of Osteoarthritis

Thanks to its potent anti-inflammatory properties, curcumin may be a safe and effective long-term treatment option for people with osteoarthritis (OA).

At least, that was the conclusion of the authors of a recent review of the clinical use of curcumin for the treatment of osteoarthritis. The review was first published online in August 2021 as part of the Advances in Experimental Medicine and Biology book series.

In a past study, people with osteoarthritis who took 1,000 mg per day of Meriva experienced significant improvements in stiffness and physical function after eight months, whereas the control group saw no improvements.

Meriva is a proprietary treatment made up of a natural curcuminoid mixture (75 percent curcumin; 15 percent demethoxycurcumin; and 10 percent bisdemethoxycurcumin), phosphatidylcholine (a chemical found in eggs, soybeans, and other foods), and microcrystalline cellulose (a refined wood pulp commonly used by the pharmaceutical and food industries).

Meanwhile, a recent clinical trial studied the potential effects of curcumin supplements on patients with knee osteoarthritis. The group that took 40 mg of nanocurcumin in a capsule every 12 hours experienced a significant decrease in pain and stiffness after six weeks compared with the control group. The findings were published in 2020 in Current Rheumatology Reviews. And a study in mice published in the June 2016 issue of Arthritis Research & Therapy found that 50 mg oral curcumin per kg of body weight significantly slowed the progression of OA, whereas a topical curcumin treatment provided pain relief.

That said, whether these specific benefits apply to humans has yet to be seen.

12. Anti-Inflammatory

One of turmeric’s main claims to fame is that it’s commonly used to fight inflammation, and the bulk of turmeric’s inflammation-fighting powers can be assigned to curcumin. In fact, in the right dose, curcumin may be a more effective anti-inflammatory treatment than common inflammation-fighting medications such as Advil (ibuprofen) and aspirin, according to a past study.

More research is needed in this area as well. Because chronic inflammation contributes to many chronic diseases, curcumin may help treat conditions like inflammatory bowel disease,

pancreatitis, and arthritis, according to a past review.

Making turmeric tea

It is possible to make turmeric tea by using either pure turmeric powder or dried turmeric that has been grated or ground. Some teas made from fermented turmeric products assert that they contain higher levels of biologically available and easily absorbed curcumin.

You can find a recipe for turmeric tea that makes one cup below.

Ingredients

1 cup of water or milk
1 tsp of turmeric
1 tsp of cinnamon
1 tbsp of honey
1/2 tsp of black pepper

Directions

Bring water or milk to a boil.
Add the other ingredients to the boiling liquid.
Steep for 10–15 minutes.

Once the steps are done, one might consider sieving the tea into a recipient and permitting it to lower its temperature before consumption.

Extra additions

To enhance the flavor or facilitate the absorption of turmeric, individuals frequently include supplementary components in their turmeric tea. One possibility is to use either dairy or plant-based milk that suits them. Other possible inclusions are:

coconut oil
ghee, which is clarified butter
black pepper
lemon or lime
ginger
cardamom
nutmeg
cinnamon
basil
anise
vanilla
maple syrup

Another type of brewed tea, such as green or black tea, can be mixed with the spice powder by an individual.