Turmeric is a familiar spice with powerful anti-inflammatory and pain-relieving properties and many health benefits. However, consuming too much turmeric can lead to many disadvantages.
Turmeric is a spice that has been used for a long time in many Asian countries. It is also known as one of the "superfoods" that provides powerful antioxidant benefits thanks to an active ingredient called curcumin. Although curcumin has many potential health benefits, some studies have shown that turmeric also has potential side effects.
According to Associate Professor, Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, the main effects of turmeric that have been proven today are mainly anti-oxidation, wound healing, anti-inflammation, enhancing cardiovascular health, protecting the liver, preventing cancer...
Turmeric also contains high amounts of iron and manganese, as well as moderate amounts of vitamin B6 and potassium, all of which are important for cellular metabolism and immune-boosting properties.
 |
| Turmeric also helps reduce bloating. |
1. Disadvantages of using too much turmeric
Dr. Huynh Wynn Tran (Los Angeles, USA) said: Turmeric contains over 200 different compounds, the most important of which is curcumin (cumarin), accounting for about 5%. Curcumin has been shown to have anti-inflammatory, pain-relieving effects and also beautifies the skin. However, when we eat turmeric, the body cannot absorb much, only about 1%, the rest is mostly eliminated through the liver.
According to the Joint FAO/WHO Expert Committee on Food Additives (JECFA), consuming no more than 3mg of curcumin per kg of body weight (equivalent to 5g of turmeric powder for a 50kg person) in one day is safe.
Curcumin has low bioavailability which means that the body has limited absorption capacity, so not much of it enters the bloodstream when taken orally. Therefore, manufacturers have applied nanotechnology to help retain more of the essential nutrients for the body.
Many people eat/drink various forms of turmeric such as fresh turmeric, turmeric powder, turmeric starch, and nano curcumin with the thought that they will bring many benefits to the body and help prevent cancer. However, consuming too much turmeric can cause adverse health effects. In particular, if you take turmeric extract capsules or functional foods containing high levels of nano curcumin, it can cause many adverse effects. Specifically:
Using too much turmeric can be toxic to the liver.
A recent study has shown that in high doses, curcumin can be toxic, especially to the liver. In very rare cases, turmeric has been found to cause liver damage.
Therefore, if you have any concerns or liver-related issues, you should talk to your doctor before adding turmeric to your daily routine.
Eating too much turmeric is harmful to the digestive system.
One study found that curcumin caused diarrhea, gas, or other digestive problems in a small number of people. This side effect is rare and probably not enough of a reason to stop using turmeric, but it can still happen if you consume large amounts of turmeric on a regular basis.
Although turmeric is known to aid digestion because curcumin stimulates the gallbladder to release bile, which helps the body absorb fats and nutrients, there is some evidence that consuming too much turmeric can lead to stomach pain, but this side effect is rare.
Interaction with certain medications
There are many studies showing that consuming too much curcumin is associated with lowering blood sugar levels, so it can enhance the effects of diabetes medications or insulin. Consuming too much turmeric can also increase stomach acid levels, inhibiting the effectiveness of antacids...
According to Dr. Huynh Wynn Tran, the following subjects should consider using turmeric daily:
- People who are taking blood thinners should consult their doctor before using turmeric because turmeric also has blood thinning properties. Combining turmeric with blood thinners can increase the risk of bleeding and brain hemorrhage, stroke, which can be life-threatening.
- People undergoing cancer treatment should not use turmeric because curcumin interacts with some cancer drugs.
- People taking immunosuppressants should not use turmeric.
2. The perfect combination to enhance the effects of turmeric
Dr. Huynh Wynn Tran said: When you want to use turmeric, you should use it in moderation. It is best to add fresh turmeric to your daily food to make it more delicious and for your body to absorb it gradually. The most important thing in nutrition is to eat foods that are close to nature to avoid preservatives. Combining turmeric and black pepper helps to absorb curmarin more easily.
Some turmeric supplements combine curcumin with piperine or bioperine (a component of black pepper) to enhance absorption: Take turmeric supplements with foods that contain a little healthy fat (such as avocado, nuts, seeds, and oils) to aid absorption.
In addition to using turmeric to marinate meat in dishes such as curry, BBQ or some savory dishes, you can also add turmeric to milk, smoothies or your favorite dessert in some breakfast, lunch, dinner or snack dishes.
This is a drink that contains many healthy ingredients that you should try:
Ingredient:
- 2 cups coconut milk
- 1/2 teaspoon turmeric powder
- 1 pinch of finely ground black pepper
- 1 teaspoon cinnamon powder
- 1/8 teaspoon nutmeg powder
- 1/8 teaspoon clove powder
- 1/4 teaspoon vanilla extract
- 1-2 tablespoons pure honey
Making:
- Heat coconut milk over low heat.
- Stir together turmeric, spices, vanilla and honey.
- Wait until all ingredients form a smooth mixture.
- Divide into small parts.
- You can add ice or drink hot as you like.
Note that fresh turmeric is less effective than dried turmeric, so you need to use 4 times more fresh turmeric to replace dried turmeric./.
According to suckhoedoisong.vn
Source link
Comment (0)