Benefits of Turmeric
Does turmeric control blood pressure? What can you eat if you have high blood pressure?
According to a research paper from the National Institute of Health, the curcumin compound in turmeric plays a major role in controlling blood pressure.
Many people suffer from high blood pressure. This problem also increases with age. Apart from this, people who are overweight, eat a lot of fried or oil-spiced food, are at risk of developing high blood pressure. Normal blood pressure in an adult is 120/80. Hypertensive problems occur when the blood pressure level rises above it. Studies show that turmeric helps in controlling blood pressure. How about that?
According to a research paper from the National Institute of Health, the curcumin compound in turmeric plays a major role in controlling blood pressure. Curcumin, an antioxidant five to eight times more effective than vitamin E or vitamin C, boosts the body’s immune system and regulates cholesterol levels. Curcumin is useful in the prevention of arthritis, asthma, heart disease, diabetes, and even cancer.
Turmeric increases the production of nitric oxide in the body, which can help control high blood pressure. Raw turmeric juice mixed with a little salt and consumed on an empty stomach in the morning can remove pollutants from the body. It also reduces the level of bad cholesterol in the blood.
How to benefit from playing turmeric?
You can make turmeric tea and eat it. You can boil raw turmeric, whole pepper, cinnamon in milk or water and mix it with honey, and eat it hot. This tea not only lowers cholesterol but also relieves colds.
You can boil raw turmeric and ginger in water, add whole pepper, and strain it. Turmeric-ginger tea can reduce inflammation in the body.
However, those suffering from kidney problems should not consume too much turmeric. It is best to avoid turmeric if you have a complex issue like ‘Gastroesophageal Reflux Disorder.
Turmeric, a golden spice widely used in Indian and Asian cuisine, is packed with medicinal properties. The key active compound in turmeric, curcumin, has been extensively studied for its health benefits. From controlling blood pressure to improving heart health, turmeric offers a multitude of advantages. Let’s delve deeper into how this wonder spice can boost overall well-being.
Turmeric and Blood Pressure Control
How Does Turmeric Help in Regulating Blood Pressure?
According to a research paper from the National Institute of Health, curcumin, the primary compound in turmeric, plays a crucial role in controlling blood pressure. Curcumin, an antioxidant that is five to eight times more potent than vitamin E or vitamin C, enhances the body’s immune system while regulating cholesterol levels.
Turmeric increases the production of nitric oxide in the body, which helps relax blood vessels and improve circulation, thereby reducing high blood pressure. Additionally, turmeric possesses anti-inflammatory properties that combat oxidative stress, a key contributor to hypertension.
What to Eat If You Have High Blood Pressure?
A person suffering from hypertension should focus on a diet rich in fruits, vegetables, and lean proteins. Some beneficial foods include:
- Leafy greens (spinach, kale, and arugula)
- Berries (strawberries, blueberries, and raspberries)
- Bananas (rich in potassium)
- Beets (boost nitric oxide levels)
- Garlic (lowers blood pressure naturally)
- Dark chocolate (contains flavonoids for heart health)
- Turmeric-infused foods (to reduce inflammation and improve circulation)
Additional Health Benefits of Turmeric
1. Anti-Inflammatory Properties
Turmeric has been used for centuries as a natural anti-inflammatory agent. Chronic inflammation is linked to many diseases, including heart disease, cancer, and diabetes. Curcumin in turmeric inhibits inflammatory pathways and reduces markers of inflammation in the body.
2. Boosts Immune System
Turmeric enhances immunity by promoting the production of immune cells and reducing oxidative stress. The antioxidants in turmeric help fight infections and keep the body resilient against various diseases.
3. Improves Heart Health
Turmeric supports cardiovascular health by:
- Reducing bad cholesterol (LDL) levels
- Preventing arterial plaque buildup
- Enhancing blood flow through nitric oxide production
4. Aids Digestion and Gut Health
Turmeric stimulates bile production, which aids digestion. It also helps in alleviating symptoms of bloating, indigestion, and irritable bowel syndrome (IBS).
5. Supports Joint and Bone Health
Curcumin in turmeric helps reduce pain and stiffness in arthritis patients by preventing joint inflammation. Regular turmeric consumption can also improve bone density.
6. May Reduce Cancer Risk
Several studies suggest that curcumin possesses anti-cancer properties by inhibiting the growth of cancer cells and preventing the spread of tumors. It also protects cells from oxidative damage.
How to Incorporate Turmeric into Your Diet
1. Turmeric Tea
A simple way to enjoy turmeric’s benefits is by making turmeric tea. Here’s how:
- Boil raw turmeric, black pepper, and cinnamon in water or milk.
- Add honey for sweetness.
- Consume warm to reduce inflammation and boost immunity.
2. Golden Milk
Golden milk, or turmeric latte, is a popular Ayurvedic drink. To prepare:
- Warm milk (dairy or plant-based)
- Add turmeric, black pepper, and cinnamon
- Stir well and enjoy before bedtime
3. Turmeric Smoothie
Blend the following ingredients for a nutritious turmeric smoothie:
- 1 banana
- 1 teaspoon turmeric powder
- 1 cup almond milk
- A pinch of black pepper
- Honey or dates for sweetness
4. Turmeric-Ginger Shot
For an instant health boost, mix:
- 1 teaspoon grated raw turmeric
- 1 teaspoon grated ginger
- A dash of black pepper
- 1/2 lemon juice
- Water
5. Cooking with Turmeric
Turmeric can be added to:
- Soups and stews
- Rice and quinoa dishes
- Roasted vegetables
- Salad dressings
- Scrambled eggs
Precautions When Using Turmeric
While turmeric is generally safe, excessive consumption may lead to side effects. Consider the following precautions:
1. Kidney Issues
Individuals with kidney stones or kidney disease should limit turmeric intake due to its high oxalate content, which can contribute to stone formation.
2. Gastroesophageal Reflux Disorder (GERD)
People with GERD should avoid excessive turmeric consumption as it may trigger acid reflux.
3. Blood Thinning Effect
Turmeric has blood-thinning properties, so individuals on anticoagulants should consult their doctor before adding large amounts to their diet.
Conclusion
Turmeric is a powerhouse of health benefits, from controlling blood pressure to reducing inflammation and improving heart health. Incorporating it into your daily routine through teas, smoothies, or meals can significantly enhance your well-being. However, moderation is key, especially for individuals with pre-existing medical conditions. Embrace the golden spice and experience its transformative effects on your health!
