Turmeric, derived from the Curcuma longa plant, has garnered significant attention as a superfood, largely attributed to its active compound, curcumin, which boasts a range of health-promoting properties. This vibrant spice, used in both dried and fresh forms across culinary, cosmetic, and traditional medicine applications, is packed with bioactive compounds. These compounds, including volatile oils, potassium, omega-3 fatty acids, linolenic acids, proteins, carbohydrates, and fibers, contribute to turmeric's anti-inflammatory, antioxidant, analgesic, anti-microbial, and thermogenic properties. Beyond its general health benefits, turmeric is also believed to aid in weight loss, making turmeric tea a potentially beneficial beverage for those seeking to manage their weight.
Understanding Turmeric and Curcumin
Turmeric is a flowering plant in the ginger family, scientifically known as Curcuma longa. People have used turmeric for thousands of years to make tea from the plant’s rhizome stems, or its underground root system. This same type of turmeric is also used in cooking, for health purposes, in spiritual practices, and more. It’s also commonly used in the ancient Indian health system Ayurveda. Thus, you might see turmeric tea called by one of its traditional Indian names, such as haldi or manjal.
While turmeric has a rich nutrient profile, most discussions of turmeric’s health features revolve around curcumin. Researchers believe curcumin is the most potent of those components. Studies in humans have shown that curcumin has anti-inflammatory, antidiabetic, and antioxidant properties.
How Turmeric Tea May Aid Weight Loss
Several properties of turmeric tea suggest its potential benefits for weight loss:
Anti-Inflammatory Properties
Inflammation is often associated with obesity and excessive fat deposition. Turmeric's anti-inflammatory properties may help reduce inflammation and oxidative stress, thus potentially aiding in weight loss. In vitro studies have shown that curcumin can inhibit inflammatory markers, which are often elevated in overweight or obese individuals.
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Prevention of Metabolic Syndrome
Metabolic syndrome, characterized by fat accumulation around the abdomen, is a significant risk factor linked to obesity. Turmeric may help reduce the risk of metabolic syndrome by positively impacting cholesterol, triglyceride, and blood sugar levels. Fat accumulation around the abdomen causes metabolic changes that cause metabolic syndrome. Turmeric helps reduce the risk of cholesterol, triglyceride levels and blood sugar levels that act against the condition.
Promoting Healthy Digestion
A well-functioning digestive system is crucial for weight management. Turmeric tea may help relieve stomach disorders like gas and bloating and improve bowel movements, contributing to weight loss.
Increasing Bile Production
Regular consumption of turmeric tea may stimulate bile production in the stomach. Bile, a digestive juice, aids in emulsifying fat and its metabolism, potentially making turmeric a valuable addition to a weight loss regimen.
Regulating Blood Sugar Levels
Turmeric tea may help regulate blood sugar levels and prevent insulin resistance, which can prevent excess fat retention in the body.
A review of 21 studies involving over 1,600 people linked curcumin intake to reductions in weight, BMI, and waist circumference. It also noted increases in adiponectin, a hormone that helps regulate metabolism.
Read also: Adding Turmeric to Coffee
Other Potential Health Benefits of Turmeric Tea
Beyond weight loss, turmeric tea offers a range of potential health benefits:
Cardiovascular Health
Turmeric and curcumin may help keep your heart functioning properly in more ways than one. Studies suggest that turmeric and curcumin supplements may lower blood pressure and levels of fat in the blood - both of which can be risk factors for heart disease when they exceed normal levels.
Mood Booster
Scientists are also exploring how curcumin may be related to depression and mood disorders.
Liver Function
Turmeric or curcumin may help benefit liver function in those with liver disease.
Reducing Depression
Certain compounds in turmeric can support mental health. The most famous of these is curcumin. Scientists are excited about curcumin's potential to alleviate depression and help antidepressants work better.
Read also: Benefits of Turmeric for Skin
Reducing the Risk of Type 2 Diabetes
Because curcumin can help fight inflammation and keep blood sugar levels steady, it could be a useful tool for preventing or managing type 2 diabetes. One study followed 240 adults with diabetes and found that supplementing with curcumin for over nine months reduced the rate of diabetes.
Fighting Viruses
Curcumin may help you fight a variety of viruses, including herpes and the flu.
Reducing Premenstrual Syndrome
A recent study followed women for three consecutive menstrual cycles and found that supplementing with curcumin reduced PMS symptoms.
Lowering Cholesterol
Some studies have found that turmeric can reduce "bad" LDL cholesterol, while other studies have concluded that the spice has no effect.
Reducing Cancer Risk
In lab and animal studies, turmeric has prevented the growth of tumor cells, helped detoxifying enzymes work better and more.
Irritable Bowel Syndrome
A pilot study of 207 adults and another using rats found that turmeric may help improve irritable bowel symptoms like abdominal pain.
Reducing Headaches
Ginger is a popular natural remedy for headaches, so it's no surprise that turmeric is also recommended as a headache treatment, especially for migraines.
Good Source of Nutrients
Curcumin steals the show in most discussions of turmeric’s health features. But it’s not the only nutrient present in turmeric or turmeric tea. One teaspoon (3 grams) of dried turmeric - an amount you might use to make a cup or two of turmeric tea - also contains Manganese, Iron, and Copper.
Contains Bioactive Compounds
Bioactive compounds are nutrients that promote health in humans. These include common vitamins and minerals, as well as lesser known compounds such as polyphenols and volatile oils.
Naturally Low in Calories
Without any additional milk or sweeteners, such as honey, 1 cup (237 mL) of turmeric tea likely contains somewhere between 10 and 30 calories, depending on how much turmeric you use and the type.
A Great Bedtime Tea
Plain turmeric tea doesn’t contain any caffeine. Therefore, it’s a great tea to have in the late afternoon or evening without disrupting your sleep cycle.
Making Turmeric Tea at Home
Turmeric tea is easy to prepare at home using fresh turmeric root, dried turmeric pieces, or turmeric powder. Here are a few methods:
Fresh Turmeric Tea
- Cut a 1-inch (2.5-cm) piece of fresh turmeric into small slices.
- Combine turmeric with 1 cup (237 mL) water.
- Bring water and turmeric to a boil.
- Let sit for 3-5 minutes.
- Strain turmeric pieces out of liquid.
Dried, Ground Turmeric Tea
- Using a whisk or similar tool, combine 1/2 tsp (1.5 grams) ground turmeric with 1 cup (237 mL) water.
- Bring water and turmeric to a boil.
- Let sit for 3-5 minutes.
- Stir well to make sure turmeric is well blended.
Cold-Brewed Turmeric Tea
- Place 4 tbsp. (37.6 grams) dried turmeric tea, or a 4-inch (10-cm) piece of fresh turmeric cut into 1/2-inch (1-cm) cubes, in 4 cups (946 mL) water.
- Let sit in refrigerator for 24 hours.
- Strain tea using cheesecloth or a wire mesh sieve.
Recipe for Weight Loss
All you need to make turmeric tea for weight loss is:
Ingredients:
- Turmeric paste
- Ginger paste
- Water
Method:
- Pour some water in a saucepan.
- Add both ginger and turmeric pastes and let the water come to a boil.
- Once it comes to a boil, immediately turn off the heat and let it cool at room temperature.
- Strain it before drinking.
Enhancing Flavor and Benefits
Turmeric tea can be enjoyed on its own or enhanced with other spices and ingredients. Black pepper is a particularly beneficial addition, as it contains piperine, which can significantly increase the body's absorption of curcumin. Other complementary spices include ginger, cinnamon, nutmeg, anise, basil, and cardamom. You might also want to try mixing it with another beverage, such as dairy or plant-based milk, green tea, orange juice, or pineapple juice. And you might enjoy adding flavorings like these: lemon, lime, honey, maple syrup, coconut, or vanilla.
Curcumin is a fat-soluble nutrient, so pairing turmeric with fats like coconut oil or milk - such as in popular golden milk turmeric tea recipes - might also help you absorb more of the nutrient.
Safety and Considerations
While turmeric is generally considered safe for most people in moderate amounts, certain individuals should exercise caution:
- Pregnancy and Breastfeeding: Limited information exists regarding the safety of turmeric in amounts greater than those commonly found in food during pregnancy and breastfeeding. It's best to keep your turmeric intake to moderate amounts if you’re pregnant or breastfeeding.
- Allergies: Some people have been known to experience allergic reactions to curcumin. If you notice any type of skin irritation after handling or consuming turmeric, check with a healthcare professional before drinking turmeric tea.
- Medications: Curcumin might interact with some medications, such as blood thinners, antidepressants, antibiotics, and cancer drugs. If you’re taking any medications, it’s best to check with your doctor before drinking turmeric tea.
- Bleeding disorders: Turmeric can interfere with blood clotting, which can cause problems for people with bleeding disorders.
- Diabetes: These supplements may interact with diabetes medications and cause blood sugar to drop too low.
- Iron deficiency: Turmeric can interfere with the absorption of iron.
- Kidney stones: This spice is high in oxalates, which are compounds that can bind with calcium and contribute to the formation of kidney stones.
A 2022 analysis of turmeric supplements in Brazil found the composition of the products the authors examined varied significantly, with some containing toxic heavy metals and little curcumin. Another analysis from 2020 in Bangladesh found that most of the samples had low amounts of heavy metals, except for one, which had twice the upper limit of lead as set by the World Health Organization (WHO). This highlights the need to choose supplements and spice powders carefully, as they do not have the same safety regulations in the same way as medications.
Dosage
There is no specific recommended daily intake of turmeric tea. Generally, though, health authorities consider turmeric to be nontoxic in moderate amounts. Previous studies have found that doses of curcumin up to 6 g per day are safe for 4 to 7 weeks, although higher doses may be more likely to cause side effects.