Turmeric or Haldi is a popular ingredient in Desi Kitchen. After all, it has anti-inflammatory and antioxidant properties and gives dishes a wonderful deep yellow color. However, the Australian Government’s Department of Health and Aged Care and Therapeutic Goods Agency recently issued joint recommendations on turmeric supplements. Herbal supplements and medications, including turmeric and curcumin, can cause liver damage in rare cases, according to recommendations. Similar associations have been found in the past between liver damage and turmeric supplementation. A 2021 study published in the U.S. National Library of Medicine reported more than a dozen cases of liver damage associated with turmeric products. So should you avoid turmeric for liver health?
Precautions before taking turmeric supplements
Recent recommendations and past findings reflect the importance of being monitored and cautious with the use of herbal supplements such as turmeric and curcumin.
Consider the following before taking turmeric supplements:
1. Individual differences
People respond to supplements very differently. Ekta Shinwal, a nutritionist at Ujara Cygnus Hospital Group in Moradabad, Uttar Pradesh, said that while many people may benefit from turmeric supplements without experiencing side effects, they do experience complications such as liver damage. He says that it may be easier for some people.
2. Dosage and Quality
Some turmeric supplements may contain varying levels of active ingredients and contaminants that can cause harmful effects. Dosages vary widely between supplements, and there is no universally recommended dosage for everyone. Experts say typical doses of curcumin supplements range from 500 to 2,000 mg per day. Keep in mind, however, that higher doses do not necessarily lead to better results, and appropriate doses will depend on individual factors such as health conditions, pre-existing conditions, and potential interactions with other medications. please. Quality is also important, as the potency of curcumin supplements varies depending on factors such as formulation, manufacturing process, and source. We recommend choosing supplements from reputable brands that have been third-party tested for quality and purity.
3. Basic health conditions
People with pre-existing liver disease or other health problems may be more vulnerable to potential side effects from turmeric supplements.
4. Drug interactions
Turmeric and curcumin can interact with certain medications, including blood thinners, antidiabetics, and antacids, affecting their effectiveness or causing side effects.
5. Talk to a medical professional
People considering using turmeric supplements should consult with their healthcare provider before starting a new prescription. They will be able to assess an individual’s health status, potential interactions and provide individualized recommendations.
Is raw turmeric good for your health?
Turmeric supplements are more convenient for those who do not consume turmeric in their diet. However, turmeric in its raw form is thought to have some potential health benefits. These include things like improving digestive health and supporting joint health. All you have to do is be careful with the portions. Here’s why adding turmeric to your diet can help:
1. Benefits of Whole Foods
Consuming turmeric as part of a whole food diet, whether in cooking or in beverages like turmeric water, provides a synergistic combination of compounds, experts say. Turmeric contains a variety of bioactive compounds, including curcumin, but also contains other potentially beneficial components that may contribute to its overall health effects.
Haldi’s active compound, curcumin, happens to have low bioavailability. This means that it is easily absorbed by our body. Taking turmeric with fat or black pepper (which contains piperine) can enhance curcumin absorption. Traditional Indian cuisine often incorporates these elements, which increase the availability of curcumin in the body.
3. Balanced nutrient intake
By including turmeric in a balanced diet, you can benefit from its potential health benefits in a wider range of nutrients. This is often lacking when taking stand-alone turmeric supplements.
4. Minimize the risk of overdose
Consuming turmeric as part of your whole diet reduces the chance of overdosing. High-dose supplements can have potential risks, especially in terms of drug interactions and possible side effects.
How to Safely Consume Turmeric
Turmeric is generally considered safe when used as a spice in food, but experts say that overdosing on turmeric supplements can affect the liver. In rare cases, high doses can cause liver problems. For this reason, it is important to use turmeric in moderation. Here are some safe ways to incorporate turmeric into your diet.
Using turmeric as a culinary spice is a traditional and safe way to enjoy its flavor and potential benefits. It is often used in curries, soups, stews and rice dishes.
2. Turmeric milk
This is a popular drink made by mixing turmeric with milk and adding spices such as black pepper, ginger and cinnamon.
3. Turmeric tea
Similar to haldi milk, turmeric tea is made by steeping turmeric in hot water. You can also add lemon, honey, and other spices for extra flavor.
Adding a small amount of turmeric to your smoothie will add nutritional value.
5. Salad dressing
If you’re watching your weight and eating salads, consider adding turmeric to your salad dressing.
All you need to remember is not to overdo Haldi.