Tagged with 'curcumin'

If you're experimenting with turmeric, this recipe is a must try. These are healthy, easy snacks.

To maximize your hemp extract, adding turmeric/curcumin is a great option. Here's why.

There are many natural, nutrition-related remedies to reduce bad inflammation, and here are some of our favorites.

Turmeric, and more specifically its primary active constituent known as curcumin, has been used extensively in ancient and modern times for its medicinal qualities (1, 2). It was used as a traditional remedy in Chinese and Indian ayurvedic medicine for more than 2,000 years (3). Research on the uses of curcumin is extensive, and includes studies demonstrating a wide spectrum of biological actions. These include anti-inflammatory, antioxidant, anti-carcinogenic, anti-mutagenic, anticoagulant, anti-fertility, anti-diabetic, antibacterial, antifungal, antiprotozoal, antiviral, anti-fibrotic, anti-venom, antiulcer, hypotensive and cholesterol-lowering activities (5).

Let’s talk more specifically about curcumin’s benefit for cardiovascular health – and especially for endothelial dysfunction.

ENDOTHELIAL DYSFUNCTION

The endothelium is the tissue that lines the interior surface of the blood vessels (and lymphatic vessels). Normal functions of the endothelium include meditation of coagulation, platelet adhesion, immune function and control of the intravascular and extravascular spaces. In vascular diseases, endothelial dysfunction is a disorder broadly defined as an imbalance between vasodilating and vasoconstricting substances produced by (or acting on) the endothelium (6). Endothelial dysfunction can result from and/or contribute to several disease processes, including hypertension (high blood pressure), hypercholesterolemia, diabetes, septic shock and Behcet’s disease (a rare autoimmune disorder causing blood vessel inflammation) (7).

Maintaining healthy endothelial function is of vital importance for supporting cardiovascular health, so measuring endothelial function is a good reflection of cardiovascular health. When blood flow increases through a vessel, the vessel dilates. This phenomenon is referred to as flow-mediated dilation (FMD). FMD is a sensitive measure of endothelial function and serves as a predictive marker of cardiovascular risk. Therefore, improvements in endothelial function, as measured by FMD, are indicative of a reduced cardiovascular risk (8). Supplementation with curcumin is one way to help promote healthy endothelial function via FMD.

PRELIMINARY RESEARCH WITH CURCUMIN

Excess fructose consumption is a risk factor for metabolic syndrome, causing hyperuricemia (excess of uric acid) and endothelial dysfunction in the kidneys. In a study with fructose-fed rats, curcumin lowered uric acid levels, and appeared to improve endothelial dysfunction in the kidneys (9).

Likewise, in a randomized, controlled crossover study (10), 14 healthy male subjects were given a single serving of curry meal (a natural source of curcumin) or a spice-free control meal, to determine if it would improve endothelial function. Before and one hour after consumption, fasting and postprandial FMD responses were measured. According to the results, curry meal increased FMD from 5.2 + 2.5 percent to 6.6 + 2.0 percent (P = 0.001), whereas the control meal decreased FMD from 5.8 + 2.4 percent to 5.1 + 2.3 percent (P = 0.039).

The postprandial FMD after the curry meal was significantly higher than after the control meal (P = 0.002). The researchers concluded, “consumption of curry ameliorates postprandial endothelial function in healthy male subjects and may be beneficial for improving cardiovascular health.”

Of course, a study in rats, and a study on a single serving of curry is not enough to definitively demonstrate that curcumin is effective for improving endothelial function. However, a well-designed and executed human study on curcumin has shown just that.

CURCUMIN BIOAVAILABILITY

Before proceeding to a discussion of the human study on curcumin and endothelial function, it is important and relevant to first address the fact that curcumin has relatively poor bioavailability – with 40 to 75 percent of curcumin passing through the digestive tract unchanged in animal research (11). Also, blood concentrations of curcumin are low and tissue distribution is limited following oral dosing due to its fast metabolic turnover in the liver and intestinal wall (12-20). Even upon intake of doses as high as 10 or 12 g curcumin, maximum plasma curcumin concentrations in humans remain in the low nanomolar range (<160 nmol/L) (21).

There are, however, a few different commercial curcumin extracts supported by research showing better bioavailability vs. regular curcumin. One such extract, whose effects on endothelial dysfunction will be discussed below, is CurcuWIN, a novel curcumin formulation from OmniActive Health Technologies containing 20 percent curcuminoids. A recent human study (22) showed the absorption of total curcuminoids in the blood of this water-dispersible form of curcumin was 45.9-fold higher than normal curcumin.

CURCUMIN’S EFFECT ON ENDOTHELIAL DYSFUNCTION

A double-blind, randomized, placebo controlled parallel study (23) was conducted to examine the effect of differing doses of curcumin on FMD, and consequently on endothelial dysfunction. Researchers from Texas Christian University (USA), Massey University (New Zealand) and Increnovo, LLC (USA) recruited 59 moderately trained men and women to participate.

Subjects were assigned to placebo, 50 mg, or 200 mg curcumin (from 250 and 1,000 mg CurcuWIN, respectively), for eight weeks. The results of this study were originally presented at the Experimental Biology 2016 Meeting in San Diego, and subsequently published in the Journal of Nutrition and Metabolism.

Results showed 200 mg of curcumin produced a dose-mediated improvement in endothelial function as measured by FMD.

Consequently, the improvement in FMD with the 200 mg dose of curcumin represented a 37 percent increase over placebo.

The researchers concluded that eight weeks of 200 mg oral curcumin supplementation resulted in a clinically significant improvement in endothelial function as measured by FMD in apparently healthy adults. Not only does this suggest that oral curcumin supplementation may present a simple lifestyle strategy for decreasing the risk of cardiovascular diseases, but other research suggests for every 1 percent increase in FMD, there is a 9 to 17 percent decrease in cardiovascular disease (24). Therefore, daily supplementation with 1,000 mg CurcuWIN (providing 200 mg of curcumin) had a clinically meaningful impact on potentially reducing cardiovascular risk by 15 to 50 percent in healthy individuals.

CONCLUSION

Curcumin has been used extensively in ancient and modern times for its medicinal qualities, with research demonstrating a wide range of biological effects. A particular benefit of curcumin supplementation is protection against, and improvement of endothelial dysfunction through an increase in FMD. CurcuWIN, which has been shown to have 45.9-fold higher bioavailability vs. standard curcumin, has also demonstrated a significant increase in FMD vs. placebo in clinical study. This increase in FMD could potentially reduce cardiovascular risk by 15 to 50 percent in healthy individuals.

Article from Natural Practiioner Mag. 

References:

1. Chattopadhyay I, Biswas K, Bandyopadhyay U, Banerjee RK. Turmeric and curcumin: Biological actions and medicinal applications. Current Science. 2004;87(1):44-53.
2. Curcuma longa (turmeric). Monograph. Altern Med Rev 2001;6 Suppl:S62-6.
3. Curcuma longa (turmeric). Monograph. Altern Med Rev 2001;6 Suppl:S62-6.
4. Togni S, Appendino G. Curcumin and Joint Health: From Traditional Knowledge to clinical validation. In: Watson RR, Preedy VR (eds.) Bioactive Food as Dietary Interventions for arthritis and related inflammatory diseases. San Diego: Academic Press; 2013:67-81.
5. Chattopadhyay I, Biswas K, Bandyopadhyay U, Banerjee RK. Turmeric and curcumin: biological actions and medicinal applications. Curr Sci. 2004;28(1):44-53.
6. Deanfield J et al. Working Group on Endothelin endothelial factors of the European Society of Hypertension. J Hypertens. 2005;23(1):7-17.
7. Munzel T et al. Pathophysiology, diagnosis and prognostic implications of endothelial dysfunction. Ann Med. 2008;40:180-196.
8. Kelm M. Flow-mediated dilatation in human circulation: diagnostic and therapeutic aspects. Am J Physiol Heart Circ Physiol. 2002 Jan;282(1):H1-5.
9. Zhnag DM et al. Protection of curcumin against fructose-induced hyperuricaemia and renal endothelial dysfunction involves NO-mediated JAK-STAT signaling in rats. Food Chem. 2012 Oct. 15;134(4):2184-93.
10. Nakayama H. A single consumption of curry improved postprandial endothelial function in healthy male subjects: a randomized, controlled crossover trial. Nutr J. 2014 Jun 28;13:67.
11. Luper S. A review of plants used in the treatment of liver disease: part two. Altern Med Rev. 1999;4:178-188.
12. Shoba G et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64:353-356.
13. Sharma RA. Pharmacodynamic and pharmacokinetic study of oral curcuma extract in patients with colorectal cancer. Clin. Cancer Res. 2001;7:1894-1900.
14. Vareed SK et al. Pharmokinetics of curcumin conjugate metabolites in healthy human subjects. Cancer Epidemiol. Biomarkers Prev. 208;17:1411-1417.
15. Cheng AL et al. Phase 1 clinical trial of curcumin, a chemopreventive agent, in patients with high-risk or pre-malignant lesions. Anticancer Res. 2001;21:2895-2900.
16. Lao CD et al. Dose escalation of a curcuminoid formulation. BMC Complement. Alter. Med. 2006;6:10.
17. Garcea G et al. Consumption of the putative chemopreventive agent curcumin by cancer patients: assessment of curcumin levels in the colorectum and their pharmacodynamic consequences. Cancer Epidemiol. Biomarkers Prev. 2005;14:120-125.
18. Sharma RA et al. Phase 1 clinical trial of oral curcumin: biomarkers of systemic activity and compliance. Clin Cancer Res. 2004:10:6847-6854.
19. Carroll RE et al. Phase IIa clinical trial of curcumin for the prevention of colorectal neoplasia. Cancer Prev. Res. (Phila) 2011;4:354-364.
20. Ringman JM et al. Oral curcumin for Alzheimer’s disease: tolerability and efficacy in a 24-week randomized, double blink, placebo-controlled study. Alzheimers Res. Ther. 2012;4:43.
21. Vareed SK et al. Pharmokinetics of curcumin conjugate metabolites in healthy human subjects. Cancer Epidemiol. Biomarkers Prev. 2008;17:1411-1417.
22. Jager R et al. Comparative absorption of curcumin formulations. Nutr J. 2014 Jan 24;13:11.
23. Oliver JM et al. Novel form of curcumin improves endothelial function in young, healthy individuals: a double-blind placebo controlled study. J Nutr Metab. 2016;2016:1089653.
24. Green DJ et al. Flow-mediated dilation and cardiovascular event prediction: does nitric oxide matter? Hypertension. 2011 Mar;57(3):363-9. 

This hidden gem is energizing and has the added benefit of turmeric’s renowned anti-inflammatory properties. This is one of those recipes you just have to try yourself to understand how good it really is.

Ingredients

1 cup almond milk

1 banana [Mango or Peach makes a good substitute]

3 leaves kale, large stems discarded and leaves chopped (1½ cups)

¼ cup flax seed meal

1 tablespoon chopped fresh ginger [You could use ¼ teaspoon ground ginger]

½ teaspoon ground turmeric

¼ teaspoon stevia [May substitute 1 teaspoon of honey.]

¼ teaspoon cayenne pepper

1/8 teaspoon black pepper [Increases turmeric’s absorption]

1 tablespoon almond butter

6 ice cubes

Blend all ingredients in a blender until smooth.

Per 1 1/3 cup serving: 221 cal, 10.9g fat (1.2g sat), 8.1g pro, 29g carb, 8.9g fiber, 113 mg sodium

Recipe courtesy of allrecipes.

The herbal plant I'm most enthused about right now is turmeric root. Its vast medicinal power comes from its active ingredient, curcumin—a polyphenol with antioxidant, antimicrobial and anti-inflammatory properties.

When turmeric is ingested by mouth, the curcumin is rapidly metabolized by and removed from the body, limiting its abilities. But when turmeric is applied to the skin’s surface, curcumin may help a range of skin conditions by blocking inflammation and accelerating healing. It also has anti-viral properties and is just good for the skin, in general.

Topical turmeric has been studied for its benefit in managing psoriasis, and preliminary evidence also suggests topical curcumin may help treat precancerous skin lesions by stimulating the removal of damaged cells.

How to Use Turmeric Topically?

Apply a paste of good organic turmeric powder with healthy fats. Olive oil and coconut oil are proven to be effective in promoting penetration of therapeutic agents in the skin.

Depending on the size of the skin lesion take about ¼ to ½ teaspoon of turmeric powder and mix it with less than 1 tablespoon of coconut or olive oil to form a paste. Conducta patch test first, and if there isn’t any skin irritation, apply this daily 3-5 times. Leave on for about 10-20 minutes and wash with cool water.  

It's possible turmeric may ease your skin ailments, and soothe your skin. Give it a try!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Sarafian G, Afshar M, Mansouri P, Asgarpanah J, Raoufinejad K, Rajabi M. Topical turmeric microemulgel in the management of plaque psoriasis; a clinical evaluation. Iran J Pharm Res. Summer 2015;14(3):865-876

http://www.turmericforhealth.com/turmeric-benefits/6-benefits-of-topical-turmeric-in-cancer

It's fairly common to experience some type of inflammation in some part of your body on a fairly regular basis, even if you don't realize it, such as what happens during exercise. As it turns out, there are some natural remedies for helping, and it may just take some small tweaks in your diet!

Potato salad is a summertime classic, but with all that mayonnaise, it’s not exactly what the doctor ordered for overall health! 

Swap your mayonnaise-laden, white potato salad for this colorful and nutritious recipe, which features sweet potatoes, a lively citrus dressing, and vitamin-rich spinach. 

The sweet potatoes are rich in beta carotene...they have more beta-carotene (a whopping 25,000 IU in one baked sweet potat with skin), vitamin C, folate, calcium and manganese than white spuds.  Another plus...even the seasonings in this recipe have nutritional benefits.

Ginger and turmeric have anti-inflammatory properties, while cinnamon helps control blood sugar. 

If you have leftovers, just heat in the microwave to warm the sweet potatoes and wilt the spinach for an appealing side dish.

Ingredients:

1/3 cup thinly sliced red onion

3 Tbsp sliced almonds

1 lb. sweet potatoes (1 large or 2 small), peeled and cut into ¾-inch chunks (2 ¾ cups)

¼ cup fresh orange juice

4 tsp lemon juice

½ tsp honey

½ tsp minced garlic (1 clove)

½ tsp ground cinnamon

½ tsp ground ginger

½ tsp turmeric

¼ tsp salt, or to taste

1/8 tsp pepper

2 Tbsp extra-virgin olive oil

4 cups baby spinach, washed and dried

Directions:

1.  Place the peeled, sliced onion in a medium bowl and cover with ice water.  Let soak for 10 to 15 minutes, stirring them once or twice before draining and using them in your recipe.

Tip: 

2.  Toast almonds:  spread almonds in a small baking pan; toast in 350-degree oven 10 to 15 minutes.  Let cool.

3.  Meanwhile, place sweet potatoes in a large saucepan.  Cover with water and bring to a simmer.  Reduce heat to medium-low, cover and cook 5 to 7 minutes or just until tender but still firm.  Drain.

4.  While sweet potatoes are cooking, whisk orange juice, lemon juice, garlic, cinnamon, ginger, turmeric, salt and pepper in large bowl.  Whisk in oil.  Reserve 3 tablespoons of this dressing for spinach.

5.  Add hot sweet potatoes to dressing in bowl.  Drain onions and add to sweet potatoes; toss gently with rubber spatula to mix.  Toss spinach with reserved 3 tablespoons dressing in a large bowl.  Mound spinach on 4 plates.  Top with sweet potato salad and sprinkle with toasted almonds.  Serve warm. 

Yield:  4 servings (3/4 cup sweet potato salad and 1 cup spinach salad).

Per Serving:  Calories: 210.  Total fat: 9 grams.  Saturated fat: 1 gram.  Cholesterol: 0 milligrams. Sodium: 220 milligrams. Carbohydrate: 33 grams.  Fiber: 5 grams.  Sugars: 8 grams.  Protein: 3 grams.  Vitamin A: 350% DV.  Vitamin C: 45% DV.

Enjoy!

 Kelly Harrington, MS, RD

Registered Dietitian Nutritionist for Healthy Goods

Recipe courtesy of Tufts University Health & Nutrition Letter.  June 2013.

Those winter blues setting in? 

Are any foods natural mood boosters?  Yes!  

Try eating like a Spaniard, an Italian or a Greek.  In a study of more than 11,000 people, those who stuck to a Mediterranean diet scored higher on markers of mental health than their counterparts who ate a more Western diet (1).  How to eat the Mediterranean way?  Pack your diet with fruits, veggies, beans, nuts, and whole grains.  Use olive oil instead of saturated fats like butter.  Eat fish more frequently than red meat, and for all you wine lovers, drinking about 1 cup of red wine daily is also a perk of the Mediterranean diet. 

Though researchers couldn’t pinpoint what exactly about the diet boosted participant’s mental health they suspect omega-3 fats (found in oily fish), B vitamins and folate contributed.

Two other “foods” with some mood boosting promise are the spice turmeric and green tea.

Turmeric contains a polyphenol called curcumin has been linked to a better mood (2).  In one animal study, curcumin worked as well on stress-induced mood changes as an antidepressant.  In fact, curcumin has many benefits.  Check out my blog about turmeric and curcumin. Similarly there’s a polyphenol in green tea—EGCG (epigallocatechin gallate)—that may alleviate stress and depression.  People who drank 4 or more cups of green tea daily, in an American Journal of Clinical Nutrition study (3), were 44% less likely to have depressive symptoms than those who drank just 1 cup a day (2 to 3 cups was also beneficial). 

Bottom Line:  Don’t disregard the old-school advice to exercise and stay social, but food matters too.  Cozy up with a mug of green tea, cook a delicious curry dish, and pack your refrigerator and pantry with all the fruits, veggies, beans, nuts, and whole grains you can.

In Health and Happiness,

Kelly Harrington, MS, RD

Nutritionist for Healthy Goods

Content courtesy of Eating Well magazine

References:

1.  Henriquez Sanchez, P et al.  Adherence to the Mediterranean diet and quality of life in the SUN Project.  Eur J Clin Nutr.  1012 Mar;66(3):360-8.

2.  Gomez-Pinilla, F, Nguyen, T.  Natural mood foods:  The action of polyphenols against psychiatric and cognitive disorders.  Nutr Neurosci.  2012 May;15(3):127-133. 

3.  Niu, K et al.  Am J Clin Nutr.  Green tea consumption is associated with depressive symptoms in the elderly.  2009 Dec;90(6):1615-22.