What is turmeric?
Turmeric (Curcuma longa) is a plant from the ginger family, primarily cultivated in India and Southeast Asia. The most commonly used part is its rhizome, which is dried and then ground into powder.
His most precious active ingredient is curcumin, a polyphenol known for its powerful anti-inflammatory and antioxidant properties. However, turmeric also contains other bioactive compounds, such as essential oils (turmerone, zingiberene), which contribute to its overall benefits.
Note: Curcumin is not easily absorbed by the body. That’s why it is recommended to combine it with black pepper (piperine) or a source of lipids to maximize its bioavailability.
Turmeric and inflammation: a powerful duo
Understanding Inflammation
Inflammation is a natural defense mechanism of the body. It is triggered when tissue is damaged (by an injury, infection, or oxidative stress). In the short term, it is beneficial and promotes healing. However, when it becomes chronic, it can contribute to the development of diseases such as osteoarthritis, cardiovascular disorders, type 2 diabetes, and certain neurodegenerative diseases.
How does turmeric work?
The curcumin inhibits several molecules related to inflammatory processes, including:
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The cytokines pro-inflammatory, responsible for maintaining inflammation.
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Theenzyme COX-2, which participates in the production of prostaglandins (inflammatory molecules).
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The free radicals, playing an antioxidant role that protects cells from oxidative stress.
Clinical studies show that regular consumption of curcumin reduces joint pain, improves mobility, and decreases biological markers of inflammation.
The other benefits of turmeric
Although its anti-inflammatory effect is the most studied, turmeric positively impacts several aspects of health:
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Joint health It relieves stiffness and pain associated with osteoarthritis and chronic inflammation.
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Digestive support It stimulates bile production and aids in the digestion of fats.
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Antioxidant effect It protects cells against premature aging.
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Cardiovascular health It helps improve blood circulation and reduces the oxidation of LDL cholesterol.
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Brain and memory Certain studies suggest a protective role against cognitive decline due to its anti-inflammatory properties.
How to consume turmeric daily?
Turmeric is very versatile and can be easily incorporated into the diet or taken as a supplement.
1. In food
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Spice powder : to add to curries, soups, sauces, rice, or roasted vegetables.
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Smoothies and juices : in small amounts with fruits (mango, pineapple, orange).
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Golden milk : a hot drink made with milk (plant-based or not), turmeric, black pepper, and a touch of cinnamon.
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Marinades and dressings : for seasoning fish, meats, or tofu.
2. Combine turmeric + pepper + fat
La piperine (black pepper) increases curcumin absorption by up to 2000%. Adding a source of lipids (olive oil, coconut oil, plant-based milk) also enhances its bioavailability.
3. As supplements
If you want to benefit from an optimal and consistent dosage, supplements are an effective solution. Unlike raw spice, they are standardized in curcumin and often enriched with piperine for maximum absorption.
👉 A quality option:
ATP Lab – Inflam Control.
This product combines turmeric with other well-known extracts (ginger, boswellia, etc.), creating a synergistic effect against chronic inflammation and joint pain.
Precautions and contraindications
Although natural, turmeric is not without precautions:
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The dietary amounts (spice in dishes) are generally safe for everyone.
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Additionally, follow the manufacturer's recommendations or those of your healthcare professional.
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It can interact with certain medications (anticoagulants, antiplatelets, antacids).
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Avoid in cases of severe gallstones or untreated ulcers without medical advice.
Conclusion: Turmeric, a natural ally against inflammation
Turmeric is much more than just a colorful spice: it is a natural anti-inflammatory whose effectiveness is backed by science. By regularly incorporating it into your meals or taking it as a supplement, you can reduce chronic inflammation, protect your joints, and support your overall health.
Whether it's a pinch in your daily recipes or a specialized supplement like ATP Lab – Inflam ControlTurmeric deserves a special place in a healthy and balanced diet.
References:
- https://arthrite.ca/traitement/recherche-et-traitements-emergents/curcuma
- https://cdhf.ca/en/the-benefits-of-turmeric/
- Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2):141-53. Erratum in: Altern Med Rev. 2009 Sep;14(3):277. PMID: 19594223.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5003001/#s011