Action of Turmeric (Curcumin) on Diabetic Foot
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In a study examining the effectiveness of topical turmeric ointment for diabetic foot ulcers, researchers found promising results. Turmeric, long known for its medicinal properties, contains curcumin, its active ingredient. The study, which involved seventy-six patients, revealed a significant reduction in ulcer size after five weeks of using the turmeric ointment, regardless of blood sugar levels [51]. This suggests that curcumin could be a beneficial and independent treatment for diabetic foot ulcers, offering hope for better wound healing and patient well-being. It’s fascinating how turmeric’s benefits extend beyond just internal health!
Action of Turmeric (Curcumin) on Non-Alcoholic Fatty Liver Disease (NAFLD)
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In a recent study investigating turmeric’s effects on Non-Alcoholic Fatty Liver Disease (NAFLD), participants who received turmeric supplements for eight weeks experienced notable improvements in their liver health. Specifically, their blood tests showed reduced levels of liver enzymes like Aspartate Aminotransferase (AST), Alanine Aminotransferase (ALT), and Gamma-Glutamyl Transferase (GGT), indicating less stress on the liver. They also showed lower levels of triglycerides and Low-Density Lipoprotein (LDL) cholesterol [53]. These findings suggest that incorporating turmeric into their daily regimen could be helpful for NAFLD patients to support their liver function and overall health. Isn’t it wonderful how turmeric can support liver health too?
Action of Turmeric (Curcumin) on Glycemic Control
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In a study analyzing the effects of curcumin/turmeric on glycemic control, researchers found promising results. They looked at insulin resistance, fasting glucose, glycated haemoglobin, and fasting insulin levels in 3,879 participants aged 26 to 70. After reviewing 59 randomised trials, they discovered that curcumin/turmeric supplementation led to improvements in these biomarkers, though the evidence certainty was deemed low [54]. This suggests that incorporating curcumin/turmeric into one’s routine could potentially help with glycemic control, offering a natural approach to managing blood sugar levels. Isn’t it exciting to think about how curcumin could help manage blood sugar?
From reducing inflammation and cholesterol levels to improving wound healing and liver health, curcumin continues to show its remarkable versatility and potential in enhancing our well-being. Why not consider adding a bit of turmeric to your daily routine?
Curcumin: A Natural Support for Healthy Living
Healthy individuals can benefit from the remarkable properties of curcumin, found abundantly in turmeric. Even though it’s challenging to study its effects on those without diagnosed health conditions, research unveils promising insights into its potential for enhancing overall well-being. Who wouldn’t want a natural boost to their health?
Curcumin for Cardiovascular Health
A study administering 80 mg/day of curcumin to healthy adults aged 40-60 revealed significant reductions in triglyceride levels, potentially supporting cardiovascular health [46]. It’s amazing how a simple supplement can help keep your heart healthy!
Cognitive Function and Mood Enhancement
In a randomized controlled trial involving healthy adults aged 60-85, curcumin supplementation significantly enhanced sustained attention and working memory tasks, indicating potential cognitive benefits [50]. Imagine staying sharp and focused with a natural aid!
Exercise Recovery and Muscle Soreness
Following eccentric exercise-induced muscle soreness, healthy subjects receiving curcumin experienced smaller increases in markers of inflammation, suggesting a role in facilitating exercise recovery [52]. Faster recovery means you can get back to your workouts with ease!
Combating Anxiety in Healthy Individuals
Among obese but otherwise healthy adults, curcumin supplementation led to a significant reduction in anxiety levels, highlighting its potential as a natural intervention for mood management [55]. A calmer, more balanced mind is within reach!
Curcumin holds promise for promoting health and vitality in individuals without diagnosed health conditions. From cardiovascular support to cognitive enhancement and mood regulation, its multifaceted benefits underscore its value as a supplement for everyday wellness. Now, let’s explore how you can add a bit of turmeric to your daily routine with some of our recipes below:
Recipes
Turmeric Rice with Spicy Roasted Chickpeas
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– Turmeric Rice Ingredients:
– 1 cup long-grain white rice
– 2 cups water or vegetable broth
– 1 teaspoon turmeric powder
– ½ tsp Black pepper powder
– Salt, to taste
– Spicy Roasted Chickpeas Ingredients:
– 1 cup of chickpeas, drained and rinsed
– 1 tablespoon olive oil
– 1 teaspoon paprika
– ½ tsp Turmeric powder
– ¼ tsp Black pepper powder
– ½ teaspoon cumin
– ¼ teaspoon cayenne pepper (adjust to taste)
– Salt, to taste
Instructions:
1. Turmeric Rice:
1. Rinse the rice under cold water until the water runs clear.
2. In a pot, combine rice, water or broth, turmeric powder, and salt.
3. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and the rice is tender.
4. Fluff the rice with a fork before serving.
2. Spicy Roasted Chickpeas:
1. Preheat the oven to 400°F (200°C).
2. Pat dry the rinsed chickpeas with paper towels to remove excess moisture.
3. In a bowl, toss the chickpeas with olive oil, paprika, cumin, turmeric powder, black pepper powder, cayenne pepper, and salt until evenly coated.
4. Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
5. Roast in the preheated oven for 20-25 minutes, shaking the pan halfway through, until the chickpeas are crispy and golden brown.
Serve the turmeric rice alongside the spicy roasted chickpeas for a flavorful and nutritious meal.
Turmeric Honey Glazed Carrots
– Ingredients:
– 4-5 large carrots, peeled and sliced into sticks
– 2 tablespoons olive oil
– 1 tablespoon honey
– 1 teaspoon turmeric powder
– ¼ tsp of Black pepper
– Salt and pepper, to taste
– Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, toss the carrot sticks with olive oil, honey, turmeric powder, salt, and pepper until evenly coated.
3. Spread the carrots in a single layer on a baking sheet lined with parchment paper.
4. Roast in the preheated oven for 20-25 minutes, or until the carrots are tender and caramelized, stirring halfway through cooking.
Fihi Nutrition Special Recipes
Fihi Nutrition Turmeric Adaptogen Chocolate Energy Balls
– Ingredients:
– 1 cup rolled oats
– ½ cup almond butter
– ¼ cup honey or maple syrup
– ½ cup Fihi Nutrition Turmeric Orange Adaptogen Chocolate
– ¼ cup shredded coconut (optional, for coating)
– Instructions:
1. In a mixing bowl, combine rolled oats, almond butter, honey or maple syrup, and Fihi Nutrition Turmeric Adaptogen Chocolate until well mixed.
2. Roll the mixture into small balls using your hands.
3. Optional: Roll each ball in shredded coconut to coat.
4. Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up. Enjoy as a healthy snack!
Fihi Nutrition Turmeric Adaptogen Chocolate Bark
– Ingredients:
– 1 cup of Fihi Nutrition Turmeric Orange Adaptogen Chocolate
– ¼ cup mixed nuts (such as almonds, cashews, walnuts), roughly chopped
– ¼ cup dried fruit (such as cranberries, raisins, or apricots), chopped
– Optional: Sea salt flakes for sprinkling
– Instructions:
1. Line a baking sheet with parchment paper or a silicone baking mat.
2. In a microwave-safe bowl, melt the Fihi Nutrition Turmeric Adaptogen Chocolate in 30-second intervals, stirring in between, until fully melted and smooth.
3. Pour the melted chocolate onto the prepared baking sheet and use a spatula to spread it out into an even layer, about 1/4 inch thick.
4. Sprinkle the chopped mixed nuts and dried fruit evenly over the melted chocolate, pressing them gently into the chocolate to adhere.
5. If desired, sprinkle a pinch of sea salt flakes over the top for a sweet and salty contrast.
6. Place the baking sheet in the refrigerator for about 1 hour, or until the chocolate has hardened completely.
7. Once set, break the Fihi Nutrition Turmeric Adaptogen Chocolate bark into smaller pieces using your hands or a knife.
8. Store the chocolate bark in an airtight container in the refrigerator until ready to serve.
Curcumin’s Safety
Curcumin is widely recognized as safe for consumption, according to regulatory agencies like JECFA (The Joint United Nations and World Health Organization Expert Committee on Food Additives) and EFSA (European Food Safety Authority). With a recommended daily intake of 0–3 mg/kg body weight, it’s considered safe. Numerous studies on healthy individuals also confirm its safety [56].
Possible Side Effects
– Reported Issues: Despite its overall safety, some users have reported adverse effects. In a study, participants experienced symptoms like diarrhoea, headache, rash, and changes in stool colour when taking doses ranging from 500 to 12,000 mg [17]. It’s always good to know what to watch out for!
– Nausea and Diarrhoea: Another study noted instances of nausea, diarrhoea, and changes in serum enzyme levels among users taking doses ranging from 0.45 to 3.6 g/day over one to four months [57]. It’s important to listen to your body and adjust accordingly.
Curcumin attracts global attention for its diverse health benefits, mainly due to its antioxidant and anti-inflammatory properties. These benefits are enhanced when combined with ingredients like piperine.
Health Applications
– Managing Health Conditions: Curcumin shows promise in managing various conditions associated with inflammation and oxidative stress, such as arthritis, anxiety, and high cholesterol. It’s like a natural multi-tool for your health!
– Post-Exercise Recovery: Its ability to reduce exercise-induced inflammation and muscle soreness aids in faster recovery and improved performance for active individuals. Imagine bouncing back quicker after workouts!
Conclusion
Curcumin emerges as a versatile supplement with significant health benefits, thanks to its potent antioxidant and anti-inflammatory properties. Whether you’re looking to support heart health, enhance cognitive function, or reduce post-exercise soreness, curcumin offers a natural solution worth considering. Why not give it a try and see the benefits for yourself?
Disclaimer and Medical Advice Note
Disclaimer: This website is for informational purposes only and does not provide medical advice. Always consult with a healthcare professional, such as a doctor or dietitian, before making any changes to your diet, lifestyle, or health practices. The information provided should not be considered as a substitute for professional medical advice, diagnosis, or treatment.
Love Fihi Nutrition’s adaptogen chocolates? Tell us what you think or ask us anything in the comments below. Our team, including our nutritionist, is here to chat and help you out. Let’s talk about tasty and healthy chocolates together!
Want more adaptogen chocolate updates? Follow Fihi Nutrition on @fihinutrition on Instagram https://www.instagram.com/fihinutrition?igsh=MWZ0OXFjNWI2aG5ybA== to see our newest flavors, recipes and special deals. Join our community of chocolate and health fans. Enjoy the goodness of adaptogen chocolates with Fihi Nutrition!
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