OnCore Nutrition - Two Peas in a Podcast
Episode 19: Why turmeric is so hot right now and the 5 other spices who’s health benefits might surprise you
Episode Notes
Turmeric, active ingredients are turmerone oil and water-soluble curcuminoids, among which curcumin has been the focus of research
- Native to south Asia
- Orange colour used in cosmetics and as a food colouring agent
- Absorption is poor and it’s metabolised rapidly. Absorption can be improved if taken with pepper (piperine) or fat, but this depends on if you have a therapeutic goal.
- A meta-analysis of randomized clinical trials revealed that curcumin is effective in decreasing the concentration of tumor necrosis factor-alpha, a key mediator in many inflammatory diseases.
Gut
- Turmeric may help alleviate symptoms of irritable bowel syndrome or ulcerative colitis,
Joints
- Turmeric extract was found to be safe and equally effective as a non-steroidal anti-inflammatory drug for the treatment of osteoarthritis of the knee. Need to absorb it so take with piperine/fat.
Cancer
- Curcumin has been studied to have anticancer properties through really the 3 main pathways of cancer development:
1. It’s antioxidant properties and protection against DNA mutations and cell damage
2. It’s antiproliferative properties that reduce tumour growth and spread including inducing apoptosis (programmed cell death) and
3.Curcumin has shown ability to kill cancer cells directly by activating “execution enzymes” that destroy cancer cells from within.
- As an added benefit, curcumin seems to focus on the cancer cells and leave our healthy cells alone, unlike chemotherapy and RT that can’t distinguish between malignant and healthy cells.
- Several animal studies suggest that turmeric helps to prevent colon, stomach, and skin cancers in rats exposed to carcinogens.
- Human studies are underway to validate these findings in humans
- What’s interesting is that while curcumin shows benefit in breast cancer, pancreatic cancer, colon cancer, multiple myeloma, myelogenous leukaemia and skin, kidney and colorectal cancer, turmeric as a whole food has in some cases been shown to be even more effective!
- In fact, a study was undertaken with turmeric where they removed the active component curcumin, and it was found to be just as effective!!
- Topical turmeric-based cream has shown some ability to reduce radiotherapy-induced dermatitis in patients with head and neck cancer; and oral mucositis
- Can interfere with some chemotherapy agents
Other
- May improve concentrations of liver enzymes
- Some but insufficient evidence for treatment of kidney stones and reduction in stomach and intestinal gas
When it’s not a good idea
- Can interfere with many drugs, blood thinners and chemo agents when taken as a supplement.
- One study - These findings support the hypothesis that dietary curcumin can inhibit chemotherapy-induced apoptosis through inhibition of ROS generation and blockade of JNK function, and suggest that additional studies are needed to determine whether breast cancer patients undergoing chemotherapy should avoid curcumin supplementation, and possibly even limit their exposure to curcumin-containing foods. https://www.ncbi.nlm.nih.gov/pubmed/12097302
Other spices with similar impact
It’s not the only option...Other anti-inflammatory and health promoting spices
- Cumin
- May improve digestion by increasing activity of digestive enzymes and increase release of bile from liver.
- May assist IBS - a low level study explored cumin essential oil and found it reduced abdominal pain, bloating, fecal urgency and presence of mucus discharge during and after treatment with Cumin extract.
- May improve BG control in Diabetes - still unclear the exact mechanisms or exactly how much is required to obtain the desired therapeutic outcomes.
- Some studies suggest that supplementation may improve chol profile
- The salicylic acid and other phenolic acids may have a anti-inflammatory and free-radical reducing properties to reduce cancer risk
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210012/
https://www.sciencedirect.com/science/article/pii/S0308814608002483
https://www.ncbi.nlm.nih.gov/pubmed/24829694
https://www.ncbi.nlm.nih.gov/pubmed/25766448
https://www.ncbi.nlm.nih.gov/pubmed/27664636
https://nutritionfacts.org/2019/12/26/the-foods-with-the-highest-aspirin-content/?utm_source=NutritionFacts.org&utm_campaign=b4e7d340b4-RSS_BLOG_DAILY&utm_medium=email&utm_term=0_40f9e497d1-b4e7d340b4-26955981&mc_cid=b4e7d340b4&mc_eid=b327dd2e50
- Cinnamon - coined gift fit for kings
- Anti-inflammatory properties similar to that of turmeric - high concentration of antioxidants (polyphenols).
- Reduce insulin resistance - Cinnamon has shown to be able to improve insulin sensitivity, which means better able to reduce our BGLS.
- Cinnamon contains contains enzymes which work in our GIT which slowing down the breakdown of CHO’s. This reduces the amount of glucose in our blood after a meal.
- 120mg per day can reduce total chol, LDL, TGs
- May help protect neurons, normalize neurotransmitter levels and improve motor function - researchers interested for Alzheimer'. Human studies are lacking, however watch this space..
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
https://www.ncbi.nlm.nih.gov/pubmed/14633804
https://www.ncbi.nlm.nih.gov/pubmed/24019277
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901047/
https://www.ncbi.nlm.nih.gov/pubmed/19433898
https://www.ncbi.nlm.nih.gov/pubmed/23531502
https://www.ncbi.nlm.nih.gov/pubmed/24349472
- Ginger
- Ginger root contains compounds that may help relieve or prevent nausea and vomiting. These substances can increase the flow of saliva and digestive juices and may also help calm the stomach and intestines. Some studies have found ginger may help nausea caused by chemotherapy, but larger studies are needed to confirm these effects.
- Eating fresh ginger in high doses can have blood-thinning effects by preventing platelets from sticking together.
- Laboratory studies suggest that ginger can protect brain cells from the plaques that cause Alzheimer’s disease, but this effect has not been studied in humans.
- Some data in OA and RA
- May reduce BGL
- May reduce drug dependence!
- May improve digestive health - reduce diarrhoea, gas and bloating
- Supplemental doses can interfere with warfarin or blood thinners, NSAIDs, insulin, during pregnancy or pre-surgery. Stick to the real food!
https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ginger
- Ashwaghandha (Indian or asian Ginseng)
- May assist with angina, T2DM management, immune function and…
- Sexual dysfunction benefits for erectile dysfunction
- Some reports of manic and psychotic episodes with supplements - stick to the food! Make into a tea or add to asian soups
https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ginseng-asian
Supplemental doses of many of these spices can interfere with warfarin or blood thinners, NSAIDs, insulin, during pregnancy or pre-surgery or cause nasty side effects so stick to the real food!
Chili
- What is it: Capsaicin is the active ingredient in chilli, cayenne pepper, capsicum
- What for: Neuropathic pain and neuropathy, OA pain, weight loss, psoriasis, cluster headaches
- Caution: GIT lining, reflux
Health benefits of capsaicin
- Weight loss: There is evidence to suggest intake of chilis (containing capsaicin) can enhance fat burning potential and reduce appetite, which of course can assist with weight loss. As always the literature suggested that regular ingestion of capsaicin compounds in conjunction with a healthy diet & lifestyle showed the most promising outcomes.
- Pain management: There is some low level evidence to support that Capsaicin has the ability to bind to pain receptors to reduce the pain sensation. However these were small studies and effects were not lasting.
Be cautious of:
- GIT upset (abdominal pain/cramping or diarrhoea) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4102147/
- Cancer: There is some suggestion of chemoprotective effects however the evidence of safety vs risk is mixed regarding chili consumption. As mentioned, adding too much chili may have the ability to burn the lining of our GIT and this has been seen in some observational studies.
- Long term topical use may increase risk of skin cancer - eat don’t rub it Look out for capsaicin as active ingredient in some topical creams and nasal sprays. It is also available in a prescription-strength patch.
In summary: See what agrees with your body! If you love chilli, enjoy it! If you don’t moderate the amounts you eat.
Eat your spices
- Add cinnamon and turmeric to oats - try our carrot cake bircher or make this into balls with some dates. Add yoghurt if you need to absorb it.
- Ginger tea or water, stir fry, bliss balls,
- Chilli, cumin, paprika, turmeric to your evening meals - veg chilli con carne, dhal or curry
- Ginseng tea or add to your soup
- TO DO: buy minced chilli, garlic, ginger, dried cumin, paprika, chilli, turmeric