Turmeric seems to be popping up everywhere these days — and not just in your curry. Google singled out this spice as “the top trending functional food” in its2016食品趋势报告，从2015年11月到2016年1月，搜索量增长了56％！
This yellow spice has been used for thousand of years as a cooking additive, component in religious ceremonies and natural remedy. Today, turmeric is highly sought after as a “functional food” meaning it has benefits beyond basic nutrition. The main active compound in turmeric, curcumin, is believed to containstrong protective properties, namely anti-inflammatory and antioxidative.
由于这些原因，消费者正在积极寻找创新的方法来将姜黄添加到饮食和生活方式中。从治疗炎症和抑郁症到心脏病和牙龈疾病，姜黄真的是灵丹妙药，还是只是注定会成为普遍的趋势？我们研究了科学的答案。
3 Science-Based Benefits of Turmeric
姜黄研究是有限的。但是，作为当今市场上最时尚的香料，您可以在不久的将来进行有关这种黄金根的更多研究。这是三个说法dohave their roots in science.
1.减少慢性炎症。
Inflammation plays an important role in the body, but when it goes on for too long, it can do more harm than good. Acute (short-term) inflammation protects the body against foreign substances (invading bacteria, viruses or chemicals to name a few). Chronic (long-term) inflammation inappropriately attacks the body’s own tissues and typically stems from lifestyle choices, such as a poor diet or smoking. It has been linked to many major diseases includingweight gain, metabolic syndrome, heart disease and cancer.
姜黄素通过抑制打开身体炎症反应的分子来抗击慢性炎症。有效地减轻自身免疫性疾病的症状psoriasisto牙龈炎, curcumin’s anti-inflammatory properties have even beenshown to be on par with some anti-inflammatory drugs。
2. Stimulates antioxidative effects.
姜黄素是a powerful antioxidantthat alsostimulates your body to make its own antioxidant enzymes。为什么这很重要？抗氧化剂有助于中和自然产生的自由基，这些自由基是代谢的副产品。如果这没有发生，自由基会损害细胞和遗传物质，则contributing to chronic diseases such as cancer and heart disease。Ina study of 40 subjects通过轻度到中度的骨关节炎，研究人员发现姜黄素通过缓解氧化应激的作用来缓解骨关节炎症状。
3. Relieves symptoms of anxiety and depression.Studies on焦虑和抑郁（这里和这里）建议姜黄素可能有益于缓解焦虑和逆转抑郁症的发展。由于样本量较小，在得出结论之前，需要进行更广泛的研究。
3 Notable Concerns About Turmeric
Before you splurge on a bottle of curcurmin supplements, know that turmeric isn’t magic! While it does offer a few health benefits, consider these three things before you jump on the bandwagon:
1. Interactions with other meds.姜黄可以lower blood sugar, increase stomach acid production and cause additional thinning of the blood。因此，任何服用糖尿病药物，胃酸减少或血液稀疏的人都应避免食用姜黄。如果这些标准中的任何一个适用于您，请与医疗保健专业人员联系，以查看姜黄是否适合您。
2. Dosage versus effectiveness.Pure turmeric powder only contains about3% curcumin by weight。大多数关于姜黄素的研究主要含有高剂量的姜黄素本身，而不是姜黄粉。仅凭食物消费就可以很难达到同一剂量。因此，为了获得类似的结果，重要的是要注意研究中的姜黄素摄入量。
3.吸收不良。Curcumin has relatively low bioavailability meaning it’s poorly absorbed in the body. One study has found that consuming curcurmin with piperine, the main active compound in black pepper, increases its bioavailabilityby 2,000%。听起来令人印象深刻，我们必须仔细解释这一点，因为这项研究不是在人类中进行的。
The Takeaway
Despite学习借助姜黄的有希望的有效性，需要更多的研究来确认基于姜黄素的药物的最佳剂量，生物利用度和功效。在此之前，在饮食中添加这种强大的香料并没有什么副作用，这并没有什么坏处！讨厌的炎症仍然困扰你吗？查看这些six foods that fight inflammation。
奖金：2种姜黄食谱，以增添饮食狗万买球网址
姜黄拿铁（金牛奶）|Heavenlynn Healthy
Skip the coffee, and grab this fragrant turmeric latte instead. Warm, earthy and spicy, this soothing drink can make a bad day go away. And, it takes three minutes to whip up! Recipe makes 2 servings.
营养（每份）：Calories: 54; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 161mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 1g
花椰菜牛排配姜，姜黄和小茴香|The Kitchn
这个食谱烤大块地caulif 20分钟lower with ginger, turmeric and cumin for a dish that’s fancy enough for a party and simple enough for an everyday dinner. Recipes makes 3 servings at 1/3 head cauliflower each.
营养（每份）：Calories: 165; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 87mg; Carbohydrate: 12g; Dietary Fiber: 0g; Sugar: 6g; Protein: 5g
