Medically reviewed by Jonathan Purtell, RDN
Turmeric tea is a beverage made by infusing turmeric, a bright yellow spice derived from the root of the Curcuma longa plant, into hot water. Many people enjoy making turmeric tea because it's a simple way to incorporate curcumin, its main bioactive compound, into your diet. Curcumin has been studied for its anti-inflammatory, antioxidant, and immunizing health benefits, among others.
This article examines the health benefits of drinking golden turmeric tea, including how to make it, how to get the most out of it, and potential downsides to consider.
Turmeric has been used for centuries in traditional medicine, particularly in Ayurveda, for its potential health benefits. The active compound in turmeric responsible for its vibrant color and many of its health properties is curcumin.
Though scientific research on the health benefits of turmeric is ongoing, some studies suggest that turmeric and curcumin offer several potential health benefits. Here are six ways you might benefit from drinking turmeric tea.
Ayurveda is an ancient system of medicine rooted in India. The word "Ayurveda" is derived from the Sanskrit words "ayur," meaning life, and "veda," meaning knowledge. Ayurveda is a holistic approach to health and wellness that combines practices like nutrition, herbal medicine, massage, yoga, and meditation with the belief that the mind, body, and spirit are interconnected.
Curcumin, the main active ingredient in turmeric, has potent anti-inflammatory properties. Chronic inflammation is believed to contribute to various diseases, and curcumin may help reduce inflammation in the body.
Turmeric is rich in antioxidants, which can help neutralize free radicals in the body. Free radicals are unstable molecules that can damage cells and contribute to aging and various diseases. The antioxidants in turmeric, including curcumin, may help protect cells from oxidative stress.
Some studies suggest that turmeric may be beneficial for joint health. It may help alleviate arthritis symptoms thanks to its anti-inflammatory properties. Some studies even suggest that turmeric has a therapeutic effect on joints that is similar to that of nonsteroidal anti-inflammatory drugs (NSAIDs).
Turmeric may help stimulate the production of bile, a fluid your liver secretes to break down dietary fat and aid digestion. Additionally, turmeric's anti-inflammatory benefits may benefit individuals with digestive conditions like inflammatory bowel disease (IBD).
Curcumin may help support normal immune function. Though more research is necessary, some studies suggest that turmeric may help regulate the immune response and enhance the body's ability to fight infections.
Studies suggest that curcumin may help support the health of blood vessels and promote better blood flow. Additionally, its anti-inflammatory and antioxidant properties may help lower risk factors for cardiovascular diseases, making turmeric tea a potentially heart-healthy addition to a balanced diet.
Related: The Many Health Benefits of Turmeric (and Curcumin)
For a frame of reference, 1 teaspoon of turmeric is 3 grams. The dried turmeric you use to make tea contains around 3% curcumin. Countless turmeric supplements are available that range from 500–10,000 milligrams (mg) of turmeric per dose based on what has worked in studies for various conditions.
In comparison, 1 cup of turmeric tea generally contains a smaller amount of turmeric than most supplements do.
The amount of turmeric tea you can drink daily depends on individual factors like tolerability and personal preference. For most people, a moderate intake of 1 or 2 cups per day can offer turmeric's benefits without a high risk of side effects.
Depending on your preferences, there are a few variations in how you can make golden turmeric tea. Below is a basic recipe for preparing this belly-warming beverage. Note that you can use either fresh turmeric root or dried turmeric powder.
Ingredients:
Directions:
Let your turmeric tea settle until it's cool enough to drink. It is delicious, but research also shows that boiling turmeric doesn't reduce its antioxidant activity.
Adding even a small amount of turmeric to your diet on its own is a great way to reap its health benefits. However, its main bioactive compound, curcumin, isn't very bioavailable on its own. This means that your body actually absorbs and utilizes only a small percentage of it without help.
Research shows that combining turmeric with black pepper can help enhance the bioavailability of curcumin by up to 2,000%. This is because black pepper contains a compound called piperine, which makes the body more readily able to absorb curcumin.
When you finish preparing turmeric tea, then, add a dash of some black pepper (or as much as you like).
Related: Why You Should Use Turmeric and Black Pepper Together
Turmeric tea is generally considered safe for most healthy people when consumed moderately. However, specific populations may need to take caution when adding turmeric tea to their diet because it may pose potential risks and interactions with medications.
For some people, consuming turmeric tea may result in side effects like:
Turmeric may interact with the following medications, reducing their effectiveness or activity in the body:
If you take any of these medications or supplements, talk to a healthcare provider before adding turmeric to your diet.
Turmeric is best known for its use in Middle Eastern and Indian cuisine, but many people are also discovering the tastiness of turmeric tea. Turmeric tea is made by boiling turmeric in water and adding a few other simple ingredients, like ginger, black pepper, and milk. It's a great way to reap turmeric's anti-inflammatory and antioxidant benefits as well as its bioactive component, curcumin.
Turmeric tea is a healthy beverage for most, but those who take iron supplements or medications for diabetes or blood-thinning should take caution. If you use these products, speak with a healthcare provider before adding turmeric to your diet. Otherwise, enjoy the aromatic and flavorful delight turmeric tea has to offer.
Read the original article on Verywell Health.
2024-01-09T14:16:54Z dg43tfdfdgfd