The latest advice and past findings reflect the importance of monitoring and caution when using herbal supplements, including turmeric and curcumin.
Before taking turmeric supplements, keep the following points in mind:
1. Individual variability
People’s reactions to supplements can vary widely. While many people can benefit from turmeric supplements without experiencing any adverse effects, others may be more susceptible to complications including liver damage, says aarncolson5458/experts/ekta-singhwal/”>Ekta Singhwal, Dietitian, Ujala Cygnus Group of Hospitals, Moradabad, Uttar Pradesh .
2. Dosage and quality
Some turmeric supplements may contain varying levels of active ingredients or contaminants that could potentially contribute to adverse effects. Dosages can vary widely between different supplements, and there is not a universally recommended dosage for everyone. Typical doses of curcumin supplements range from 500 to 2,000 mg per day, the expert says. But keep in mind that higher doses do not necessarily equate to better results, and that appropriate dosing depends on individual factors such as health status, existing conditions, and potential interactions with other medications. Quality is also important, as the potency of curcumin supplements can vary based on factors such as formulation, manufacturing processes, and source. It is advisable to choose supplements from reputable brands that are third-party tested for quality and purity.
3. Underlying health issues
People with pre-existing liver conditions or other health conditions may be more vulnerable to potential side effects of turmeric supplements.
4. Interaction with drugs
aarncolson5458/healthy-eating/nutrition/here-are-5-curcuma-side-effects-to-know-about/”>Turmeric and curcumin may interact with certain medications such as blood thinners, antidiabetics and antacids potentially affecting their effectiveness or can cause side effects.
5. Consult healthcare professionals
People considering the use of turmeric supplements should consult with their health care providers before embarking on a new regimen. They can assess individual health status and potential interactions and make personalized recommendations.
Is raw turmeric healthy?
Turmeric supplements may be more useful for people who do not consume turmeric in their diet. But it is believed that in its raw form, turmeric offers several potential health benefits. These include improving digestion and supporting joint health. All you need to do is keep an eye on the portion. This is why turmeric in meals works well:
1. Benefits of Whole Foods
If you use turmeric as part of a whole food, such as in cooking or as a drink such as turmeric water you get a combination of compounds that work synergistically, says the expert. Turmeric contains several bioactive compounds, including curcumin, as well as other potentially beneficial components that may contribute to its overall health effects.
2. Bioavailability
Curcumin, the active substance in haldi, has low bioavailability. That means it is easily absorbed by our body. Consuming turmeric along with fats or black pepper (which contains piperine) can improve the absorption of curcumin. In traditional Indian cuisine, these factors are often incorporated, allowing the body to make better use of curcumin.
3. Balanced nutrient intake
Including turmeric in a balanced diet ensures that you benefit from its potential health effects within the context of a wider range of nutrients. This is often lacking when taking isolated turmeric supplements.
4. Minimized risk of overconsumption
When you consume turmeric as part of a whole food diet, you are less likely to consume excessive amounts. High doses of supplements can carry potential risks, especially in terms of drug interactions or the possibility of side effects.
Safe ways to consume turmeric
Turmeric is generally considered safe when consumed as a spice in food. Excessive consumption of turmeric supplements can potentially affect the liver, the expert says. In rare cases, high doses can lead to liver problems. That is why it is important to use turmeric in moderation. Here are some safe ways to include turmeric in your diet:
1. Cooking
Using turmeric as a spice in cooking is a traditional and safe way to enjoy its flavor and potential benefits. It is often used in curries, soups, stews and rice dishes.
2. Turmeric milk
This is a popular drink made by mixing turmeric with milk along with other spices such as black pepper, ginger and cinnamon.
3. Turmeric tea
Similar to aarncolson5458/healthy eating/superfoods/your-mom-was-right-about-haldi-doodh-4-reasons-why-you-have-a-glass-rn/”>haldi-milk, turmeric tea includes turmeric in hot draw water. For the taste you can add some lemon, honey or other herbs.
4. Smoothies
Adding a small amount of turmeric to smoothies can give you a nutritional boost.
5. Salad dressings
If you are watching your weight and eating salad, you can incorporate turmeric into salad dressings.
All you need to remember is don’t go overboard with haldi.
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