Troop Pharmacy > Blog > Nutrition
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Breaking the Silence: The Link Between Mental Health and Nutrition

Introduction:
In recent years, the conversation surrounding mental health has gained significant traction, shedding light on the complex interplay between psychological well-being and various lifestyle factors. While factors like stress, trauma, and genetics are widely recognized as contributors to mental health disorders, emerging research suggests that nutrition plays a pivotal role in shaping brain health and resilience. This article explores the intricate relationship between mental health and nutrition, highlighting the importance of a balanced diet for overall well-being.

The Gut-Brain Connection:
The gut-brain axis, a bidirectional communication system between the gastrointestinal tract and the central nervous system, has garnered increasing attention in scientific research. The gut microbiota, comprised of trillions of microorganisms residing in the digestive tract, play a crucial role in regulating brain function, mood, and behavior. Emerging evidence suggests that disruptions in gut microbiota composition, often stemming from poor dietary choices, may contribute to the development or exacerbation of mental health disorders such as depression and anxiety.

Nutritional Psychiatry:
The field of nutritional psychiatry explores the impact of dietary patterns and specific nutrients on mental health outcomes. Studies have shown that a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is associated with a reduced risk of depression and anxiety, while diets high in processed foods, sugar, and unhealthy fats may increase susceptibility to mood disorders. Key nutrients implicated in mental health include omega-3 fatty acids, folate, magnesium, and antioxidants, which play essential roles in neurotransmitter synthesis, inflammation regulation, and oxidative stress reduction.

The Role of Inflammation:
Chronic inflammation, a hallmark of many physical health conditions, has also been linked to psychiatric disorders. Poor dietary choices, characterized by excessive consumption of processed foods, sugar, and refined carbohydrates, can fuel systemic inflammation, which in turn may contribute to mood dysregulation and cognitive impairment. Conversely, anti-inflammatory foods such as fatty fish, nuts, seeds, fruits, and vegetables possess protective properties against inflammation, potentially mitigating the risk of mental health disorders.

Addressing Nutritional Deficiencies:
In addition to promoting a nutrient-rich diet, addressing nutritional deficiencies is crucial for supporting mental health. Certain micronutrient deficiencies, such as vitamin D, B vitamins, and zinc, have been implicated in the pathophysiology of depression and other mood disorders. Supplementation with these nutrients, under the guidance of a healthcare professional, may help correct imbalances and alleviate symptoms in individuals with suboptimal nutritional status.

Conclusion:
The link between mental health and nutrition underscores the importance of adopting a holistic approach to well-being. By prioritizing a balanced diet rich in whole foods, individuals can nourish their bodies and minds, fostering resilience against stress and adversity. Moreover, integrating nutritional interventions into mental health treatment plans holds promise for enhancing therapeutic outcomes and improving quality of life for individuals living with psychiatric disorders. As the field of nutritional psychiatry continues to evolve, greater awareness and integration of dietary interventions into mental healthcare practices are essential steps toward promoting comprehensive mental health and wellness.

Written by: Pharm Omojo Uhiah

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Are You Pairing Foods Properly for Health? Unlocking the Power of Food Combinations

Introduction

When it comes to healthy eating, most of us focus on the individual components of our diet: proteins, carbohydrates, fats, vitamins, and minerals. However, an often-overlooked aspect of nutrition is the synergy between different foods – how they interact when combined in a meal. Properly pairing foods can have a significant impact on our overall health and well-being. In this article, we’ll explore the importance of food combinations for health and provide practical tips for optimizing your meals.

1. Enhancing Nutrient Absorption

One of the key benefits of pairing foods properly is the improved absorption of essential nutrients. Certain nutrients, such as vitamins and minerals, are more readily absorbed when consumed with specific types of foods. For example, pairing vitamin C-rich foods like citrus fruits with iron-rich foods like spinach can enhance the absorption of iron, aiding in the prevention of iron-deficiency anemia.

2. Balancing Macronutrients

Balancing macronutrients – carbohydrates, proteins, and fats – in a meal is crucial for maintaining stable blood sugar levels and energy throughout the day. Properly pairing these macronutrients can help control cravings and prevent energy crashes. For example, combining complex carbohydrates like whole grains with lean proteins and healthy fats creates a well-rounded meal that provides sustained energy and satiety.

3. Managing Blood Sugar Levels

Food combinations also play a crucial role in managing blood sugar levels, particularly for individuals with diabetes or those concerned about insulin resistance. Pairing high-fiber foods with protein and healthy fats can help slow the absorption of sugar into the bloodstream, preventing rapid spikes and crashes in blood sugar levels.

4. Enhancing Digestion

The way you pair foods can significantly impact digestion. Combining foods that are compatible in terms of their digestion time and acidity levels can promote smoother and more efficient digestion. For example, consuming water-rich fruits before a meal can help prepare the stomach for food intake, aiding in the breakdown and absorption of nutrients.

5. Maximizing Flavor and Satisfaction

Properly pairing foods isn’t just about nutrition; it’s also about creating delicious and satisfying meals. Combining complementary flavors and textures can make your meals more enjoyable, reducing the temptation to indulge in unhealthy snacks or overeat.

Practical Tips for Proper Food Pairing

Now that we’ve established the importance of proper food pairing for health, here are some practical tips to help you make better choices in your daily meals:

  1. Balanced Plates: Aim to fill half your plate with vegetables, one-quarter with lean protein (such as poultry, fish, tofu, or legumes), and one-quarter with whole grains or starchy vegetables for a balanced meal.
  2. Fruit with Healthy Fats: Pairing fruits with healthy fats like nuts or avocado can help slow the absorption of sugars, keeping your blood sugar levels stable.
  3. Combine Colors: Different-colored vegetables often contain different nutrients. Combining a variety of colors on your plate ensures a broad spectrum of vitamins and minerals.
  4. Include Fermented Foods: Incorporate fermented foods like yogurt, kefir, or sauerkraut to support gut health and aid in digestion.
  5. Experiment with Herbs and Spices: Use herbs and spices to enhance flavor without relying on excessive salt, sugar, or unhealthy fats.
  6. Limit Processed Foods: Highly processed foods are often devoid of nutrients and can disrupt your body’s natural signals for hunger and fullness. Opt for whole, unprocessed options whenever possible.
  7. Stay Hydrated: Drink plenty of water throughout the day to support overall digestion and health.

Conclusion

Properly pairing foods is a simple yet effective way to enhance the nutritional value of your meals and promote better health. By understanding the synergy between different foods and making mindful choices in your diet, you can improve nutrient absorption, balance your macronutrients, manage blood sugar levels, enhance digestion, and enjoy more flavorful and satisfying meals. So, the next time you sit down for a meal, consider the power of food combinations in nourishing your body and supporting your

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7 Low-Sugar Fruits for Effective Diabetes Management

Introduction

Managing diabetes involves careful attention to your diet, and one key aspect is monitoring your sugar intake. While fruits are a healthy source of vitamins, minerals, and fiber, some fruits are higher in sugar than others. For individuals with diabetes, it’s important to choose fruits that are low in sugar to help maintain stable blood sugar levels. In this article, we’ll explore seven low-sugar fruits that can be incorporated into a diabetes-friendly diet.

1. Berries

Berries, such as strawberries, blueberries, raspberries, and blackberries, are excellent choices for people with diabetes. They are not only low in sugar but also packed with antioxidants, fiber, and vitamins. The fiber in berries helps slow down the absorption of sugar in the bloodstream, which can help prevent blood sugar spikes.

2. Avocado

Avocado is a unique fruit that is exceptionally low in sugar and high in healthy fats. These healthy fats, primarily monounsaturated fats, can help improve insulin sensitivity and keep blood sugar levels stable. Additionally, avocados are rich in fiber and various essential nutrients, making them an ideal addition to a diabetes-friendly diet.

3. Apples

Apples are a classic choice for a low-sugar fruit. They provide natural sweetness and are an excellent source of dietary fiber. The fiber in apples can help regulate blood sugar levels by slowing down the digestion and absorption of sugar. Just remember to consume them in moderation and avoid sugary apple-based products like apple juice or apple sauce.

4. Cherries

Cherries are another low-sugar fruit that can be included in a diabetes management plan. They have a unique combination of natural sweetness and antioxidants, which can help reduce inflammation and improve insulin sensitivity. Cherries are also relatively low on the glycemic index, meaning they have a minimal impact on blood sugar levels.

5. Kiwi

Kiwi is a tropical fruit that is not only low in sugar but also rich in vitamin C, fiber, and various phytonutrients. The fiber in kiwi can help stabilize blood sugar levels, while vitamin C supports overall health and immune function. Its unique combination of nutrients makes kiwi an excellent choice for individuals with diabetes.

6. Peaches

Peaches are a delicious summer fruit that is relatively low in sugar compared to many other fruits. They are also a good source of vitamins A and C, as well as dietary fiber. The fiber in peaches can help regulate blood sugar levels and promote a feeling of fullness, making them a satisfying and nutritious snack for people with diabetes.

7. Pears

Pears are a sweet and juicy fruit that can be enjoyed by individuals with diabetes in moderation. They are a good source of dietary fiber, vitamins, and minerals. The fiber in pears can help slow down the digestion of sugar, preventing rapid spikes in blood sugar levels. Opt for ripe pears for the best flavor and maximum sweetness.

Conclusion

Managing diabetes requires making thoughtful choices about the foods you consume, including fruits. These seven low-sugar fruits – berries, avocado, apples, cherries, kiwi, peaches, and pears – can be incorporated into a diabetes-friendly diet while helping to maintain stable blood sugar levels. Remember to monitor your portion sizes and consult with a healthcare professional or registered dietitian for personalized advice on managing diabetes through diet. By making informed choices, you can enjoy a variety of delicious fruits while keeping your blood sugar in check and supporting your overall health.

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5 Potential Side Effects of Consuming Too Many Eggs

Introduction

Eggs are a versatile and nutritious food that many people enjoy as part of their daily diet. They are an excellent source of protein, vitamins, and minerals, making them a popular choice for breakfast, lunch, or dinner. However, like many foods, excessive consumption of eggs can have potential side effects on your health. In this article, we’ll explore five potential side effects of consuming too many eggs.

1. Elevated Cholesterol Levels

Eggs are known for their high cholesterol content, particularly in the yolk. While dietary cholesterol is not the primary driver of high blood cholesterol for most people, individuals with certain genetic predispositions or existing health conditions may be more susceptible to elevated cholesterol levels when consuming excessive amounts of eggs.

The cholesterol in eggs, known as dietary cholesterol, can contribute to a rise in LDL (low-density lipoprotein) cholesterol, often referred to as “bad” cholesterol. Elevated LDL cholesterol levels are a risk factor for heart disease. Therefore, it’s essential to be mindful of your cholesterol intake, especially if you have a history of heart disease or high cholesterol.

2. Increased Risk of Heart Disease

Consuming too many eggs, particularly if it leads to elevated cholesterol levels, may increase the risk of heart disease. While recent research has suggested that dietary cholesterol from eggs may not be as harmful as previously thought for most people, it’s crucial to consider your overall diet and lifestyle.

To mitigate this potential side effect, it’s advisable to balance egg consumption with other heart-healthy foods, such as fruits, vegetables, whole grains, and lean proteins. Additionally, maintaining a physically active lifestyle and managing other risk factors, such as smoking and obesity, can help reduce the risk of heart disease.

3. Digestive Discomfort

Consuming a high quantity of eggs can lead to digestive discomfort in some individuals. This discomfort may manifest as bloating, gas, or diarrhea. Eggs contain a protein called avidin, which can interfere with the absorption of biotin (a B-vitamin) in the body when consumed in large amounts. Biotin deficiency can lead to skin issues, hair loss, and digestive problems.

To avoid these digestive issues, it’s essential to consume eggs in moderation and ensure a well-balanced diet that provides adequate nutrients, including biotin.

4. Allergies and Sensitivities

Egg allergies are relatively common, especially among children. Allergic reactions to eggs can range from mild symptoms like hives and digestive discomfort to severe symptoms such as anaphylaxis, a life-threatening condition that requires immediate medical attention.

If you or a family member have a known egg allergy or sensitivity, it’s crucial to avoid excessive egg consumption and carefully read food labels to identify products that may contain hidden egg ingredients.

5. Risk of Salmonella Infection

Raw or undercooked eggs can potentially carry harmful bacteria, such as Salmonella. Consuming contaminated eggs can lead to food poisoning, resulting in symptoms like nausea, vomiting, diarrhea, abdominal pain, and fever.

To reduce the risk of Salmonella infection, it’s crucial to cook eggs thoroughly until both the yolk and egg white are fully set. Avoid consuming raw or lightly cooked eggs, especially if you have a weakened immune system, are pregnant, or fall into other high-risk categories.

Conclusion

Eggs are a nutritious food source that can be part of a healthy diet when consumed in moderation. However, excessive egg consumption can have potential side effects, including elevated cholesterol levels, an increased risk of heart disease, digestive discomfort, allergies, and the risk of Salmonella infection.

To enjoy the benefits of eggs while minimizing these potential side effects, it’s essential to maintain a balanced diet, consider your individual health needs and dietary restrictions, and cook eggs thoroughly when preparing them. If you have specific concerns or health conditions related to egg consumption, consult with a healthcare professional or registered dietitian for personalized guidance.

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The Nutritional Powerhouse: Exploring the Health Benefits of Greek Yogurt

Introduction

Greek yogurt, with its creamy texture and tangy taste, has gained immense popularity in recent years, and for good reason. This dairy product is not only delicious but also packed with numerous health benefits. From aiding digestion to supporting bone health, Greek yogurt has become a staple in many people’s diets. In this article, we’ll delve into the impressive array of health benefits that Greek yogurt offers.

1. Rich in Protein

One of the standout features of Greek yogurt is its high protein content. Compared to regular yogurt, Greek yogurt contains almost double the amount of protein per serving. This protein boost can help keep you feeling fuller for longer, making it an excellent option for those looking to manage their weight or build muscle. The high protein content also contributes to improved metabolism and muscle recovery after exercise.

2. Probiotic Powerhouse

Greek yogurt is a source of probiotics, which are beneficial bacteria that promote a healthy gut. These probiotics can aid digestion by maintaining a balanced gut microbiome, reducing the risk of gastrointestinal issues like constipation, diarrhea, and irritable bowel syndrome. A healthy gut can also boost the immune system and improve overall well-being.

3. Bone Health

Greek yogurt is a good source of calcium and vitamin D, two essential nutrients for strong and healthy bones. Adequate calcium intake is crucial throughout life to prevent conditions like osteoporosis. Vitamin D helps the body absorb calcium efficiently, making the combination of these nutrients in Greek yogurt a potent recipe for maintaining bone health.

4. Weight Management

The high protein content in Greek yogurt not only helps with satiety but also plays a vital role in weight management. Protein-rich foods can boost metabolism and reduce overall calorie intake by curbing hunger, making Greek yogurt a valuable addition to a balanced diet.

5. Muscle Recovery

After a workout, your body requires protein for muscle repair and growth. Greek yogurt’s protein content makes it an excellent post-exercise snack. Consuming it after physical activity can aid in muscle recovery and help you get the most out of your workouts.

6. Blood Sugar Control

Greek yogurt has a lower carbohydrate content compared to regular yogurt, which can be beneficial for those monitoring their blood sugar levels. The lower glycemic index of Greek yogurt means it has a milder impact on blood sugar, making it a smart choice for individuals with diabetes or those at risk of developing the condition.

7. Heart Health

Maintaining heart health is crucial, and Greek yogurt can contribute positively to this goal. It is lower in saturated fats compared to some other dairy products, which can help lower cholesterol levels and reduce the risk of heart disease. Additionally, the potassium content in Greek yogurt may help regulate blood pressure.

8. Versatile and Delicious

Apart from its numerous health benefits, Greek yogurt is incredibly versatile and can be incorporated into a wide range of dishes. It can be used in smoothies, parfaits, dressings, dips, and even as a substitute for sour cream or mayonnaise in recipes. Its creamy texture and tangy flavor make it a delicious addition to both sweet and savory dishes.

Conclusion

Greek yogurt is more than just a tasty treat; it’s a nutritional powerhouse that offers a wide range of health benefits. From its high protein content to its probiotic properties and bone-strengthening nutrients, this dairy product has earned its place in a healthy diet. Whether you’re looking to build muscle, support digestion, or maintain overall well-being, Greek yogurt is an excellent choice that’s both delicious and nutritious. So, why not incorporate this versatile and healthful food into your daily meals and enjoy the many advantages it has to offer?

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Cinnamon

CINNAMON

Cinnamon is a spice obtained from the bark of several tree species. Cinnamon is used mainly as an aromatic condiment and flavoring additive in wide varieties of sweet and savory dishes, breakfast cereals, snack foods and teas. Cinnamon is known for benefits linked to digestion and gastrointestinal complaints, it has long been used as a home remedy for heartburn, indigestion, nausea, acne to premature ejaculation.

HEALTH BENEFITS OF CINNAMON

✓ It helps to manage Type 2 Diabetes

Cinnamon can help manage this disease in two different ways. It can reduce blood pressure and have a positive effect on blood markers for those with Type 2 diabetes. Cinnamon can also reduce insulin resistance.

✓ It helps manage metabolic diseases

It is effective in reducing complications, morbidity, and mortality in metabolic syndrome, including reducing blood pressure, plasma glucose, obesity, and dyslipidemia.

✓ Appetite Suppressant

Cinnamon can also be used as an appetite suppressant to those with a sugar addiction, thanks to its naturally sweet taste.

✓ Cinnamon can be used to manage cold.

It helps clear up mucus and encourages air circulation.

✓ It can be used in the management of Alzheimer’s and Parkinson’s Disease

Alzheimer’s and Parkinson’s diseases are two neurological conditions that, for the moment, are incurable. An enormous part of treating these diseases is therefore in symptom management, and this can be boosted with the addition of cinnamon to a regular regime.

✓ Cinnamon acts as an anti-carcinogen

Cinnamon extract slows the growth of cancer cells and induces cancerous cell death.

✓ Cinnamon acts as anti-inflammatory

Consumption of cinnamon could reduce both systemic and specific inflammation. Specific inflammation reduction means that consumption of cinnamon could help treat certain types of pain and headaches, as well as arthritis pain. It plays a double role in this particular type of pain.

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Garlic

Garlic (Allium sativum) is a species of bulbous flowering plant in the genus Allium. Garlic is widely used around the world for its pungent flavor as a seasoning or condiment.

BENEFITS OF GARLIC

1. Garlic is good for cardiac health

Allicin, a compound found in garlic stops the oxidizing of LDL (bad cholesterol). This reduces cholesterol levels and improves heart health.

2. Improves digestion

Digestive problems improve with the inclusion of raw garlic in the diet. It benefits the intestines and reduces inflammation. Eating raw garlic helps to clear out intestinal worms.

3. Good for weight loss

Garlic reduces the expression of genes responsible for the formation of adipose cells which store fat. It also increases thermogenesis in the body and leads to the burning of more fat and the lowering of LDL (bad cholesterol).

4. Prevents cancer and peptic ulcer

Because of its high amount of antioxidants, garlic protects the body against lung, prostate, bladder, stomach, liver and colon cancer.

OTHER BENEFITS INCLUDES

✔️Reduces blood pressure

✔️Lowering cancer risk

✔️Detoxify heavy metals in the body.

✔️ Reduces infections on wounds

✔️Promotes hair growth, bone health and liver health.

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Zinc

Zinc is a nutrient found throughout the body, it helps the immune system and metabolism function. Zinc is also important to wound healing and sense of taste and smell.

FOOD SOURCES OF ZINC.

– Beans

– Meats

– Nuts

– Fish

– Seafood

– Whole grain cereals

BENEFITS OF ZINC

1. Immune function

The body needs zinc for the immune system to work properly. Low levels of zinc can increase the risk of infections, such as pneumonia.

2. Treating diarrhea

Zinc helps to shorten bouts of diarrhea, especially in those who do not have a nutritious diet.

3. Wound healing

Zinc plays a role in maintaining healthy skin. People with long-term wounds or ulcers often have low zinc levels. Healthcare professionals may recommend zinc supplements for people with persistent wounds. zinc plays a key role in every stage of wound healing, from skin repair to preventing infections.

4. Chronic diseases

Zinc has antioxidant properties, as such it can help reduce oxidative stress which can lead to chronic diseases, such as high blood pressure, diabetes, and other aspects of metabolic syndrome.

5. Sexual health

Low zinc level may lead to delayed sexual development, fertility problems, and other sexual health issues. zinc is essential to male sexual health as it serves as antioxidant and hormone balancer.

6. Osteoporosis

Zinc plays an essential role in bone formation and health. It may help prevent osteoporosis.

Written by Osuegbu Lilian Nkechi.

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Benefits of Lycopene

Lycopene is a type of organic pigment called a carotenoid. It is related to beta-carotene and gives some vegetables and fruits (e.g., tomatoes) a red color.

Lycopene is a powerful antioxidant that might help protect cells from damage. It’s found in tomato, watermelon, red orange, pink Lycopene is a plant nutrient with antioxidant properties. It’s the pigment that gives red and pink fruits, such as tomatoes, watermelons and pink grapefruit, their characteristic color.

some fruits containing lycopene include; grapefruit, sun-dried tomatoes, tomato purée, cooked sweet red peppers, papaya, watermelon, fresh tomatoes, apricot, rose hip, and guava.

HEALTH BENEFITS

STRONG ANTIOXIDANT PROPERTIES

Lycopene is an antioxidant in the carotenoid family. When free radical levels outnumber antioxidant levels, they can create oxidative stress in the body. Lycopene’s protective effects appear particularly beneficial to those with low blood antioxidant levels or high levels of oxidative stress.

PROTECT AGAINST CERTAIN TYPES OF CANCER

Lycopene’s strong antioxidant action prevent or slow down the progression of some types of cancer. This includes older adults and people who smoke or have diabetes or heart disease.

PROMOTE HEART HEALTH

Lycopene also help lower the risk of developing or prematurely dying from heart disease.
It reduces free-radical damage, total and “bad” LDL cholesterol levels and increase “good” HDL cholesterol.

PROSTATE CANCER

Taking lycopene by mouth might slightly reduce the risk of developing prostate cancer. It might also slightly reduce the risk of prostate cancer returning.

Other health benefits include;
-Protection against sunburn
-Promotes good eyesight
-Reduces pain
-Contributes to stronger bones
-Protects the brain

DOSAGE

There is currently no recommended daily intake for lycopene. However, from the current studies, intakes between 8–21 mg per day appear to be most beneficial.

Lycopene supplements are also available.

 

 

Written by: Oreoluwa Hassan

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Benefits of Turmeric & Cinnamon

Cinnamon and turmeric have been used for thousands of years in cooking and traditional medicine — long before they lent their flavor to such popular coffee shop treats as golden milk. While evidence is limited on possible health benefits for these spices, they may have certain helpful properties.

All About Cinnamon

The National Center for Complementary and Integrative Health (NCCIH) notes that many types of cinnamon, which comes from cinnamon tree bark, are available — with the China-native cassia variety being the most commonly sold in the United States. Most people’s familiarity with cinnamon, though, is with the sticks or ground versions that find a home on kitchen spice racks and have a mild, aromatic taste that lends itself well to baked goods, curries and tea.

Cinnamon also has a long history of use as a natural treatment for a variety of health conditions as well, especially bronchitis, according to the NCCIH. Today, cinnamon is sometimes taken as a dietary supplement in capsules, teas and extracts for issues ranging from gastrointestinal conditions to appetite, diabetes and more.
And, though it might be nice know about a spice that could reduce your risk for chronic disease, the NCCIH reports that to date, despite a good number of studies conducted on cinnamon’s benefits, those that involved humans do not support cinnamon as a remedy for any health condition.

Cleveland Clinic acknowledges the varied reports on the spice’s medicinal properties, noting, for example, 10-plus years of recent research on cinnamon versus diabetes, with some efforts concluding no benefit and other small studies showing cinnamon’s ability to lower glucose levels, cholesterol and triglycerides.

A meta-analysis of 10 studies, published in September 2013 in ​Annals of Family Medicine​, for example, reports that the spice caused a significant decrease in glucose, triglycerides, LDL and total cholesterol and an increase in HDL. However, the Cleveland Clinic echoes Dr. Webster’s point that the study results are complicated because of variations in amounts administered and for how long.

As Mayo Clinic also reports, while some studies have shown a benefit of cinnamon against diabetes, others have not, adding that, ultimately, it’s important to keep in mind that no single nutrient is a cure-all.

However, if you still want to give a cinnamon supplement a try, the NCCIH says that it does appear to be safe in small amounts for short-term use by most people, unless you are allergic to the spice, but it shouldn’t be used in place of standard medical care. Moreover, the center cautions that cassia cinnamon, specifically, contains coumarin, a chemical that could cause or compound liver disease.

As with all supplements, it’s important to remember that they are not regulated by the Food and Drug Administration in the same way that medications are and that they may interact with medications. Before starting to take a cinnamon supplement, talk with your doctor about whether it would be safe for you to take, and if so, at what dosage, especially if you have underlying health conditions

All About Turmeric

Like cinnamon, turmeric — which comes from the ​Curcuma longa​ plant belonging to the same family as ginger — is known for both its cooking and medicinal benefits. According to the NCCIH, turmeric has been a staple in both Indian cooking and Ayurvedic medicine for thousands of years.

The NCCIH says that turmeric has been widely studied for the anti-inflammatory effects of its main active ingredient: curcuminoids, from which it derives its famed yellow hue used to color both cosmetics and foods. However, the center cautions that the ability of curcuminoids to reduce inflammation has not been proven by strong studies.

Randomized trials on turmeric or its curcuminoids have typically been short, used different doses and studied different types of people, so it’s impossible to make a sweeping recommendation for its healthfulness.

Though considered safe when taken orally or used topically, the NCCIH says that higher or longer-term doses could cause gastrointestinal distress. There hasn’t been enough research to determine exactly how much turmeric is safe to eat at one time, but we do know that consuming a lot of it can lead to nausea and an upset stomach in some people.

Because turmeric has promise for health benefits, you might wonder whether your kids can safely sip on golden milk, too. For as little as we know about the health effects of cinnamon and turmeric in adults, we know even less about how they affect the health of children. That said, these spices are safe to consume in amounts typically used in cooking or in beverages like golden milk.

 

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