Curcumin (a phenol found in turmeric) has been a hot topic of research lately. Turmeric is a spice mostly consumed in Asian countries, featured in curries, rice dishes, dhal, chicken or beef dishes, and of course, the now well-known Golden mylk (which by the way, if you haven’t tried, I highly recommend - you can find my recipe here.)

Though alone, turmeric is an acquired taste, in dishes it adds a boost of color, flavor, and healthful antioxidant and anti-inflammatory properties. 

Here are just some of the many benefits even just a little bit of this colorful spice and phenolic compound offers:

It is an antioxidant and is anti-inflammatory

Curcumin is probably best known for its anti-inflammatory and antioxidant effects namely by its ability to both suppress pro-inflammatory cytokines and scavenge free radicals. Curcumin’s antioxidant path works in two ways: alone by directly targeting free radicals and indirectly by promoting additional antioxidants in the body to fight oxidative stress. These characteristics of curcumin are the reason it has been shown to help chronic arthritis or autoimmunity, and why it is currently being heavily researched in other disease pathways.

It may help prevent neurodegenerative diseases

Studies shown curcumin is helpful in mediating many neurodegenerative diseases, mainly through those anti-inflammatory and antioxidant properties above. Aside from its potential role in Multiple Sclerosis, ALS, Huntington’s, and general aging, this polyphenol has been studied in some more common brain disorders. In Alzheimer’s disease, curcumin seems to inhibit the production of amyloid-beta proteins (the “plaque” that builds in the brain), decreasing neuronal damage. In Parkinson’s, it promotes dopamine production and restores mitochondrial membranes (ya know, the “powerhouse” of the cell!). Curcumin has also been shown to increase levels of dopamine, serotonin, and norepinephrine, aka our happy hormones! It increases brain-derived neurotrophic factor, a protein that promotes nerve cell growth, supporting its role in fighting depression.

It has anti-microbial properties

Studies show curcumin can help break up biofilms and support the body in fighting other bacteria. Biofilms are packs of microorganisms that bind together in the body. Through a signaling method called quorum sensing, different microorganisms communicate with one another, so they can attach themselves and create little “films” or homes in the body. Not all biofilms are harmful, but in the right environment, they can be incredibly harmful and support antibiotic-resistant disease states. Curcumin helps to break apart biofilms and release some of these microorganisms from the body.

Curcumin has also been shown to inhibit bacteria that lead to periodontal diseases, it fights against food-borne pathogens and H. pylori, a main cause of gastritis, GERD, ulcers, and other gastrointestinal disorders.  

It’s amazing for athletes

Curcumin supplementation in athletes has been shown to reduce post-exercise inflammation, decrease levels of creatine kinase (an indicator of muscle damage) decreasing pain, muscle soreness, and muscle damage. It promotes muscle recovery, muscle performance, and an increased range of motion. Curcumin supplementation helped to regulate body temperatures as well as decreasing psychological stress during training.   

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

https://pubmed.ncbi.nlm.nih.gov/31185140/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4910474/

https://aap.onlinelibrary.wiley.com/doi/abs/10.1902/jop.2015.150260

https://aac.asm.org/content/53/4/1592.short