Turmeric-infused beverage: Advantages, varieties, and preparation methods
Turmeric is a spice obtained from the Curcuma longa plant, boasting the compound curcumin. This substance possesses antioxidant and anti-inflammatory properties, potentially offering various health benefits.
However, research on the advantages of consuming turmeric tea is limited. Moreover, curcumin on its own exhibits poor bioavailability, making it challenging for the body to absorb it.
Thankfully, piperine, found in black pepper, can boost curcumin's bioavailability. By up to 2000%, piperine aids in the absorption of this compound, enhancing its usefulness.
This article delves into the potential benefits of drinking turmeric tea, based on existing studies on turmeric and its components.
What are the benefits of turmeric tea?
While there isn't extensive research on turmeric tea specifically, numerous studies have focused on turmeric extracts, curcumin, and its potential health advantages.
Assuming your brewed turmeric tea contains curcumin in variable amounts, the subsequent sections analyze research on turmeric's overall benefits:
Alleviate arthritis symptoms
A 2021 review revealed that turmeric extract could potentially reduce symptoms of knee osteoarthritis, demonstrating effectiveness comparable to nonsteroidal anti-inflammatory drugs. Moreover, turmeric extract shows a lower side-effect incidence.
Support heart health
Curcumin, present in turmeric, has been found to lower oxidative stress, a condition characterized by an excess of harmful molecules in the body. This can prevent cell damage and contribute to the onset of various diseases, such as cardiovascular disease (CVD).
Previous studies also suggest that curcumin or turmeric may improve markers of cardiovascular health, like cholesterol levels, in individuals at risk for CVD.
Improve insulin sensitivity in polycystic ovary syndrome
Polycystic ovary syndrome (PCOS) is a condition that increases the likelihood of diabetes by impairing insulin sensitivity and thereby leading to high blood sugar levels.
Multiple studies indicate that curcumin may enhance insulin sensitivity in those with PCOS. A 2018 study provided individuals with 500-milligram (mg) supplements daily for 6 weeks. Another trial gave the same curcumin dosage for 12 weeks and noted a reduction in fasting blood sugar levels, low-density lipoprotein (LDL) cholesterol, and body weight.
Reduce body weight and metabolic syndrome symptoms
Research suggests that curcumin may help manage body weight and symptoms of metabolic syndrome, including obesity, high blood pressure, and high cholesterol.
A review of previous research found evidence that curcumin may lower body mass index and waist circumference in individuals with metabolic syndrome. Furthermore, curcumin may reduce leptin levels, a hormone that regulates appetite and fat storage in the body.
However, the studies utilized unformulated curcumin, which has low bioavailability, and their quality was mainly low to moderate.
Support liver function
Those with liver disease may benefit from turmeric or curcumin consumption, as suggested by certain studies.
A 2021 trial found that participants with non-alcohol-related fatty liver disease who consumed 2 grams (g) of turmeric daily had lower liver enzyme levels compared to a control group. Additionally, their triglyceride and cholesterol levels dropped.
However, high doses of turmeric or curcumin consumption have been linked to potential liver injuries in some individuals, as reported in several cases.
The cause of these injuries remains unclear, as people involved in these incidents were also consuming various medications or supplements.
How much turmeric tea should I drink per day?
There isn't an established recommended daily intake for turmeric tea. Generally, moderate levels of turmeric are considered non-toxic by health authorities.
Research has shown that curcumin doses are safe for periods of up to 4 to 7 weeks, although higher amounts may be more likely to trigger side effects.
Does turmeric tea have potential risks?
While research on turmeric tea's safety is lacking, several studies have analyzed the safety of curcumin and turmeric supplements:
Quality and purity concerns
An analysis of turmeric supplements in Brazil discovered significant variation in product composition, with some samples containing toxic heavy metals and minimal curcumin.
Another analysis conducted in Bangladesh found that most samples had low heavy metallic content, except for one, which exceeded the World Health Organization (WHO) upper limit for lead.
These findings underscore the importance of selecting high-quality turmeric supplements and spice powders.
Long-term curcumin supplementation and liver injury
Current research is investigating a potential link between curcumin and liver injury, although more information is required to fully understand this connection.
Making turmeric tea
You can prepare turmeric tea using fresh turmeric root, dried turmeric pieces, or turmeric powder. The following is a 1-cup recipe for brewing turmeric tea:
Ingredients
- 1 teaspoon (tsp) turmeric powder
- 1 cup waterOptional: honey, lemon, or ginger for added flavor.
1 cup of water or milk1 teaspoon of turmeric1 teaspoon of cinnamon1/2 teaspoon of black pepper1 teaspoon of sweetener, optional (honey)
Instructions
- Heat water or milk until boiling.
- Add the remaining ingredients to the liquid and remove it from heat.
- Infuse for 10 to 15 minutes.
After completing these actions, one might want to strain the brew into a container and let it cool prior to consumption.
Add-ons
Numerous individuals incorporate additional components into their turmeric beverage to change its taste, such as:
- coconut milk
- ghee
- ginger
- cardamom
- nutmeg
- anise
- vanilla
- maple syrup
It is also possible to blend the spice with another brewed tea, like green tea or black tea.
Frequently Answered Questions
What are the side effects of drinking turmeric beverage?
Health experts generally consider turmeric to be safe for consumption in moderation. However, some people may experience side effects such as an upset stomach, nausea, or diarrhea.
It is also possible that some individuals may be allergic to turmeric or that highly concentrated turmeric or curcumin supplements could lead to adverse health effects, such as drug interactions.
Can I drink turmeric beverage every day?
At present, there isn't enough research to establish whether consuming turmeric beverage daily is safe. However, due to its low concentrations in tea, it is unlikely to cause adverse effects.
Is it okay to drink turmeric beverage at night?
Whether it is acceptable to drink turmeric beverage at night depends on whether it contains any sources of caffeine, such as green or black tea leaves.
Beverage that only contains steeped turmeric will not contain any caffeine. Consequently, it may be suitable to drink at night. Individuals can check the label on pre-made tea products to verify whether they contain caffeine.
Summary
Turmeric is a spice that contains curcumin. Research indicates that curcumin may have several health benefits and may help reduce the risk of certain health conditions.
However, there is very little research on turmeric beverage specifically. The amount of curcumin in turmeric beverage may vary significantly depending on the strength and brewing methods used by an individual. On its own, curcumin is not very bioavailable.
Individuals interested in using curcumin or turmeric to help prevent or manage medical conditions should consult with a doctor.
Read this article in Spanish.
While the article primarily focuses on turmeric and curcumin, here are five sentences that incorporate other words provided:
- Despite the effectiveness of turmeric in alleviating arthritis symptoms, research on its potential role in managing Crohn's disease is limited.
- Some herbal supplements, such as piperine, can enhance the bioavailability of curcumin, but the same cannot be said for supplements used to treat HIV/AIDS.
- Eczema, a skin condition characterized by inflammation, itching, and rashes, might benefit from the anti-inflammatory properties of curcumin, but more research is needed.
- Type 2 diabetes, a metabolic disorder characterized by high blood sugar levels, may potentially be managed through the consumption of turmeric or supplements containing curcumin.
- The impact of turmeric tea on overall health remains an area of interest in predictive medicine, as researchers continue to analyze its potential benefits and risks.
