Turmeric benefits for weight loss are finally it becomes an interesting discussion. More and more reports from research that state the potential of turmeric in weight loss. Previously we only knew about the use of turmeric as a cooking spice, medicine, and natural dye. But apparently, turmeric is also beneficial for weight loss.
When cooking, you can use turmeric as a spice in your food. So you will get the benefits of turmeric in accelerating the metabolism to reduce fat levels in your body. Apart from being a cooking spice, you can also make a drink with a mixture of turmeric. Drinking a warm turmeric concoction in the morning and evening is a great way to increase the body’s metabolism and help speed up the burning of calories.
What Is Turmeric?
Turmeric (Curcuma longa), is a member of the Zingiberaceae family. Zingiberaceae or the ginger family consists of about 1600 aromatic species. Many species from it family has been popular for centuries, with many species used as food seasonings. Species included in this family apart from turmeric are ginger, galangal, cardamom, and Kencur.
Turmeric is a species native to Indonesia. about 1 meter high and the flowers are white, emerging from the top of the pseudostem. The root tubers are dark yellow in color, have an aromatic smell, and taste slightly bitter. The main useful part of the turmeric plant is the rhizome that is in the soil. The rhizome has many branches and grows to creep, the main rhizome is generally elliptical in shape with the outer skin yellowish-orange – brass.
For hundreds of years, turmeric rhizome is popular as a spice and medicinal ingredient. There are even reports that say that turmeric has been used by humans for 250 years BC. People who live in Indonesia use turmeric as a traditional herbal medicine because of its various properties.
What Makes Turmeric So Special?
The content of chemical substances contained in the turmeric rhizome is very diverse. Starting from curcuminoid dyes, essential oils, arabinose, fructose, glucose, starch, tannins, resins, and minerals. Curcuminoid dyes are diarylheptanoid compounds in the amount of 3 to 4% consisting of curcumin, demethoxycurcumin, and bis-demethoxycurcumin, all three of which are the three main compounds of the curcuminoid group. These compound name are curcumin I, curcumin II, and curcumin III. Turmeric rhizome contains curcumin varies between 1.8% to 5.4% depending on the type of turmeric, extraction method, and the solvent used, and the extraction time
Curcumin has several positive pharmacological properties. Several researchers have reported the anti-oxidative, anti-inflammatory, and antiseptic effects of curcumin. Curcumin also has several biological activities that finally make this molecule possible as an anti-cancer drug, both as a chemopreventive and chemotherapy. Much evidence suggests that curcumin contributes to the inhibition of tumor cell growth and its spread in tissues.
Turmeric benefits for weight loss, what’s the secret?
Turmeric with all its nutritional content has a thermogenic effect so that the body’s metabolic process increases. The content of compounds in turmeric can suppress the growth of fat tissue in the body. However, weight loss does not occur quickly. In addition to consuming turmeric, eating patterns of nutritional intake that enter the body, as well as a lifestyle also affect the process of losing weight.
What Do Researchers Say About Turmeric Benefits For Weight Loss
There was a study using curcumin in a group of overweight people in 2015. You can find this research in the European Review for Medical and Pharmacological Sciences. The results showed that curcumin played a role in weight loss from 1.88 to 4.91 percent, increased body fat reduction from 0.70 to 8.43 percent, and BMI from 2.10 to 6.43 percent. , in a group of overweight people.
A research report published in the journal Frontiers in Pharmacology in 2019, stated that curcumin had a significant effect on reducing body mass index (BMI), body weight, waist circumference, and leptin (a hormone that plays a role in obesity).
How Turmeric Can Help To Lose Your Weight?
1. Reduce Fat Content
Curcumin seems to be the main substance that affects weight loss. The results of the study confirm this fact. The ability of curcumin to reduce fat levels is the easiest process to understand the benefits of turmeric for weight loss.
2. Faster Calorie Burn
In addition to reducing inflammation associated with obesity, consumption of turmeric can increase the metabolic rate. This will accelerate the burning of calories in the body. Calories will burn faster, along with the acceleration of metabolism. a faster metabolism will also reduce the presence of fat and sugar levels in the body.
3. Reduce Inflammation
In line with research published in the Canadian Medical Association Journal in 2018, Inflammation plays an important role in the process of obesity. The process of obesity that occurs in the body releases pro-inflammatory cytokine compounds that cause inflammation. While the presence of curcumin can suppress these inflammatory markers.
Consuming turmeric regularly can reduce the risk of inflammation. In fact, inflammation is common. Inflammation is the body’s natural response to injury, infection, and trauma. However, when the immune system is not optimal, it can cause inflammation to worsen When you are losing weight, but you experience continued inflammation, it will be increasingly difficult for you to lose weight.
When consuming turmeric every day, the natural detoxification process in the body also increases significantly. Detoxification occurs in the liver. A clean body of toxins is an indication of a healthy liver. Because the liver is an important organ in the process of fat metabolism, a healthy liver can optimize your weight loss process
5. Reduces Parasite Infection
Humans also have a high risk of infection with parasites, especially those who like to eat raw meat, live in the tropics, or do not have clean drinking water sources. Infection can cause nutritional disorders. This will interfere with the health of someone who is in the process of losing weight. The benefits of turmeric for weight loss can play a role here, because of the ability of turmeric as an effective anti-parasitic agent to remove parasites from the body, so that a person can live a healthier life.
6. Reduces The Formation Of New Blood Vessels
The results of the study showed that weight gain will result in an increase in the number of blood vessels. This allows the accumulation of fat around the area of the blood vessels. Consumption of turmeric can help reduce the formation of new blood vessels, so this results in slower weight gain.
Traditional Recipes And Turmeric Benefits For Weight Loss
As a condiment
Foods that use turmeric as a spice are very diverse. In this case, you can try some Indonesian recipes that use turmeric as one of the spices. Various types of curry that use yellow spices are the main choice. The yellow color comes from a mixture of turmeric and mixed with other spices. Starting from meat curry, egg curry, tofu curry, pumpkin curry, or chickpea curry.
As A Drink
One of the famous herbal drink recipes in Indonesia is turmeric-tamarind. The combination of the distinctive fragrant turmeric with the refreshing sour taste of tamarind makes this drink very popular in Indonesia. Another recipe you can try is to combine turmeric with honey, or turmeric with almond milk. Of course, besides being delicious and refreshing, you will get turmeric benefits for weight loss.
What You Have To Remember Is, Turmeric Is Not Miracle Spice
Turmeric is a spice with many uses, not a magic spice. To get optimal results, weight loss efforts must stick with a combination of several things. Make sure you have a healthy lifestyle, such as nutritional intake, diet, and regular exercise.
From several studies, the combination of the consumption of spices with the things above is also effective in supporting a healthier metabolic process and will ultimately improve fitness and body health. This happens because blood sugar levels, cardiovascular function, and neurological function are in healthy condition.
Other Turmeric Benefits And Uses
After we discuss in detail the benefits of turmeric for weight loss, what are the other benefits of turmeric? Turmeric contains many compounds that are beneficial for the body. In addition to curcumin, turmeric also contains sesmethoxycumin, bisdesmethoxycurcumin, vitamin C, iron, phosphorus, calcium, and essential oils. The benefits of turmeric in addition to being popular as an ingredient in traditional medicine, as a basic spice in cooking. The utilization of compounds in the turmeric rhizome are as follows:
1. Potential As An Antivirus Agent
Curcumin (diferuloylmethane) is the main useful compound of the turmeric rhizome. Modern research proves that curcumin has multiple biological functions, with potential anti-viral properties.
Curcumin can act as an anti-viral compound, by inhibiting the entry of the virus into cells in the dengue virus and hemorrhagic septicemia viruses. Or with the mechanism of inhibiting viral replication, such as the Human immunodeficiency virus and Influenza A virus. As well as with several other mechanisms in winning viral attacks such as Enterovirus 71, Zika virus, Chikungunya virus, vesicular stomatitis virus, herpes simplex virus 2, Norovirus, herpes virus.
Although curcumin is able to inhibit the replication of various groups of viruses, it has low bioavailability, but its metabolic rate is fast. This reduces the effectiveness of its performance. However, recent research shows promise, as it can improve the solubility as well as, stability and absorption of curcumin in the body.
2. Reduce Cancer Cells Growth
Several studies have shown that turmeric has anticancer effects. From several studies, turmeric has been shown to be able to prevent the growth of cancer cells. Temporary suspicion, this process occurs because it is related to the ability of curcumin as an anti-inflammatory substance.
Cancer cell growth is associated with inflammation. So when curcumin suppresses inflammation, it interferes with the growth of cancer cells. Another mechanism that has been studied is the ability of curcumin to in inhibiting the signaling process in cancer cells. This will inhibit the growth and development of cancer cells. Curcumin activity has the potential to help treat several cancers that often attack humans. Starting from breast, colon, stomach, skin, pancreas, prostate, breast, and stomach cancers.
3. Reduce The Risk Of Heart Attack
A report from One Research Results, states that curcumin can improve the health of the thin membrane that covers the inside of the heart and blood vessels. The membrane composed of endothelial cells has a function as a blood pressure regulator. The function of this membrane will weaken along with the aging process that occurs.
Another thing related to the weakening of this membrane is a heart problem. Thus, curcumin is actually able to help protect the decline in heart function associated with aging. The results of studies from other researchers mentioned that comparing the effects of curcumin supplementation also in improving endothelial function in postmenopausal women. There is another study linking curcumin with improved endothelial function in people with type 2 diabetes (heart disease is a common type 2 comorbidity).
4. As an Anti-Aging Supplement
This seems to be related to turmeric’s ability to reduce inflammation and protect the body from free radicals.
Another hypothesis is the ability of curcumin to increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a protein found in the brain and spinal cord.
BDNF protein functions to maintain the health of neuron cells and regulates synapses between nerve cells. Synapses are important for learning and memory. Alzheimer’s is associated with low levels of BDNF. Research using mice proves that curcumin treatment can help delay or reverse brain degeneration.
Curcumin treatment also has the potential to slow the process of eye degeneration. The results of the study by giving curcumin periodically by means of rat eye drops turned out to be able to slow down degenerative eye disease in experimental mice. Of course, further research is needed, but these results are evidence of the benefits of curcumin as an anti-aging supplement
5. Can Increase Body Immunity
The benefits of turmeric to increase immunity are thought to be related to curcumin. As discussed above, curcumin is an effective anti-inflammatory agent. This inflammatory inhibition is associated with an increase in the body’s immune system. When the body’s immunity is in optimal condition, then when the body is exposed to disease, it cannot develop and does not cause illness.
6. Help Prevent And Treat Diabetes
Turmeric is a promisingl natural ingredient to prevent and treat diabetes. In laboratory studies using animals, turmeric has been shown to increase insulin sensitivity and control blood sugar levels. One study also reported that giving 80 mg of tetrahydrocurcumin per kg of body weight to rats with diabetes for 45 days reduced blood sugar significantly. Another mechanism of curcumin in the process of preventing diabetes is its ability as an anti-inflammatory and antioxidant.
7. Potential To Relieve Poisoning
The results of research on mice show that giving turmeric can help the liver in getting rid of toxins efficiently, and protect the liver from some harmful toxins. More and more people have unhealthy eating patterns and consumption patterns. This causes the liver to work harder in removing toxins from the body. One approach to improve liver function is to consume turmeric.
8. Reducing Symptoms Of Pain Before And During Menstruation
For women who will and are menstruating, the stomach often feels sore, sore, and makes it uncomfortable when doing activities. Turmeric can be used to relieve the above symptoms. In Indonesia, this is already well known and has become a traditional ingredient, to commercial products. The combination of turmeric with tamarind is proven to be effective in reducing pain.
Allegedly, this occurs because the compound curcumin can effectively relax uterine contractions, thereby reducing the risk of stomach cramps. In addition, curcumin is also known to have the ability to reduce the entry of calcium ions into uterine epithelial cells. This will reduce the production of prostaglandins, which cause pain to be felt. One study also reported that those who consumed turmeric in their diet experienced a significant reduction in physical, behavioral, and emotional premenstrual symptoms.
9. Improve Skin Health
Evidence from research results shows that curcumin can be used medicinally to treat various dermatological diseases. The results of these studies prove that turmeric products and supplements can provide therapeutic benefits for skin health with oral or topical treatments.
The benefits of turmeric for skin health also seem to come from the compound curcumin which has anti-inflammatory, antimicrobial, and antioxidant properties. However, even though there is a lot of information circulating about topical treatments using turmeric, further evidence is still needed. With today’s advances in technology and knowledge, we hope to accelerate the commercial downstream of the products.
10. Reduces Gastritic Symptoms
The compound curcumin, which easily enters the bloodstream, has been shown to reduce pressure on the stomach. Abdominal bloating due to pressure is generally followed by frequent farting. So by consuming turmeric, the stomach will feel more comfortable and relieved so that it can reduce nausea and bloating. Allegedly, curcumin also plays a role in reducing excessive gastric acid and bile production in ulcer sufferers
11. May Help Relieve Symptoms of Osteoarthritis
Due to its strong anti-inflammatory properties, curcumin has the potential to be a safe and effective alternative medicine for people with osteoarthritis. Inflammation that occurs causes joint swelling which can cause the bone to erode and lead to deformity or physical disability. Osteoarthritis usually affects the joints but can spread to other areas.
There are studies of patients with osteoarthritis. This study provides curcumin with a certain dose in patients. This led to a significant increase in physical function after eight weeks, but a similar improvement did not occur in the control group. Although treatment using curcumin is safe, of course, this still requires further research to determine the dose and method of curcumin treatment in patients.
12. Can Increase The Effectiveness Of Depression Treatment
Depression is associated with low levels of the BDNF protein. This condition is similar to the process of Alzheimer’s. The benefits of turmeric that can increase the production of BDNF, making it a natural material as an antidepressant raw material.
There is one interesting fact from a study published in the April 2014 issue of Phytotherapy Research. This study uses humans as objects. The researchers used 60 patients with depressive disorders. One group received 20 mg of fluoxetine daily. While the other group received 1,000 mg of curcumin, and the third group received a combination of both. After six weeks of treatment, all three groups saw comparable improvements, leading researchers to suggest that curcumin may be a safe and effective treatment for depressive disorders. However, this still requires further research to understand the role of curcumin in treating depression.
- Morgan et., al.,. 2020. Curcumin as an Antiviral Agent. Viruses. 2020 Nov; 12(11): 1242. Published online 2020 Oct 31
- Alexandra R Vaughn et. al., 2016. Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence. Phytother Res 2016 Aug;30(8):1243-64
always love to learn from nature. Passionate on studying plants in some aspects: the DNA, Identification, propagation, and their uses