Turmeric has been hailed as a superfood, and it’s all thanks to its powerful active ingredient—Curcumin. Curcumin is what gives turmeric its yellow color, as well as turmeric’s anti-inflammatory and antioxidant benefits.
Numerous scientific studies have shown curcumin to have potent anti-inflammatory properties, which are similar to pharmaceutical drugs such as hydrocortisone but without the harmful side-effects.
Turmeric has even been shown to treat arthritis, metabolic syndrome, pain, and even degenerative eye conditions.
Here’s a breakdown of the many health benefits of turmeric.
1. Potent Anti-Inflammatory Effects
Turmeric is famous for its ability to reduce inflammation in the body. It works by scavenging different forms of free radicals, including both reactive oxygen and nitrogen species.
Curcumin also helps to modulate the activity of your body’s detoxifying enzymes. This plays a major role in reducing inflammation because inflammatory cells ‘free up’ many reactive species at the site of inflammation. This process leads to oxidative stress and consequently, inflammation.
Curcumin can also increase your body’s levels of antioxidants, as shown by a recent systematic review of taking turmeric supplements that contained purified curcuminoids. It was concluded that curcumin has a powerful effect on all levels of oxidative stress in the body.
Because inflammation is one of the hallmarks of chronic disease, turmeric has important benefits for many people suffering from painful or inflammatory health conditions.
2. Antifungal and Antimicrobial
Turmeric may be a helpful treatment for fungal or bacterial infections in the body. Studies have shown that curcumin was able to completely inhibit the growth of Candida albicans, as well as several other fungal strains.
Curcumin has even been shown to prevent Candida from adhering to human cells more effectively than the commercial antifungal drug fluconazole.
Another study found that researchers found that using ascorbic acid alongside Curcumin potentiated its antifungal effects by up to 10 times. This suggests that taking vitamin C supplements with Curcumin may help kill off fungal infections much more quickly.
Turmeric is even being used as a food-safe antibacterial agent thanks to its ability to invade the cell of a bacterial species and eliminate it from within. Applying turmeric formulas to food preparation surfaces such as chopping boards, knives, and countertops has been found to kill harmful bacteria.
3. Relieves Pain Caused by Inflammation
Turmeric’s anti-inflammatory properties may be able to relieve the pain of inflammatory conditions, such as osteoarthritis and rheumatoid arthritis.
Curcumin works by inhibiting NF-KB, a molecule that controls your body’s production of inflammatory proteins called cytokines. This essentially means that curcumin can ‘turn off’ a bunch of inflammatory molecules.
In fact, the corticosteroids that are often prescribed to treat arthritis symptoms work by inhibiting NF-KB. New research shows that turmeric supplements can have a similar effect. Similar research shows that curcumin may also target specific inflammatory cells and block some types of enzymes that cause inflammation.
Studies involving people with osteoarthritis of the knee found that taking a curcuminoid supplement every day for six weeks resulted in significant reductions in pain. The participants’ physical function also improved greatly. Their systemic oxidative stress was also shown to improve.
The researchers suggested that this was due to Curcuminoids providing potent local anti-inflammatory effects. It appears that taking standardized turmeric extract over several weeks could be enough to reduce arthritis symptoms of pain and inflammation and may even provide similar relief to ibuprofen and diclofenac sodium.
4. Alleviates Symptoms of Metabolic Syndrome
Curcumin has been shown to help treat the issues associated with metabolic syndrome, including insulin sensitivity, fat accumulation, high blood pressure, inflammation, and oxidative stress. The curcuminoids in turmeric extract have also been found to help reduce triglycerides and bad cholesterol while boosting levels of ‘good’ cholesterol.
Researchers tested the effects of turmeric by giving a group of patients with metabolic syndrome 1g of turmeric extract (with piperine to aid absorption) for 8 weeks. The patients experienced significant improvement, including reduced overall LDL cholesterol and higher HDL cholesterol. They also showed positive changes in serum lipids and glucose levels, as well as reduced inflammation.
The authors concluded that turmeric was a natural, safe, and effective treatment for improving the health of those with metabolic syndrome, mainly by reducing inflammation and oxidative stress.
5. Improves Cardiovascular Health
Curcumin may help to reverse many factors involved in the progression of heart disease by improving the lining of blood vessels, known as the endothelium. Endothelial dysfunction is a major driver of heart disease as it’s involved in regulating blood pressure and blood clotting.
Several studies have now indicated that curcumin may be highly beneficial to endothelial function. Some evidence suggests that curcumin supplements may provide similar benefits to the drug Atovastin, while other studies show it may be as effective as exercise. Curcumin also appears to reduce both inflammation and oxidation, which are major drivers of heart disease and dysfunction.
A study involving people undergoing coronary artery bypass surgery found that taking curcumin before and after surgery lowered the risk of experiencing another heart attack by 65%.
6. May Slow the Effects of Aging
Although there is no possible way to ‘stop’ the body aging, it may be possible to slow down its negative effects. Turmeric’s antioxidant properties may be an important means of reducing the lifelong accumulation of molecular damage and oxidation.
As a powerful antioxidant and anti-inflammatory, Curcumin may be able to slow down aging. It boosts the level of antioxidant enzymes in your body while also scavenging free radicals that cause oxidative stress.
It also helps prevent these free radicals from causing lipid peroxidation – the oxidation of fats in the cell membrane, which leads to death of the cell.
How to Take Turmeric
Here are ways you can take turmeric to maximize its health benefits.
1. Golden Milk
Add coconut milk, almond milk, ground turmeric, ground ginger, cinnamon stick, coconut oil, black pepper, and a pinch of stevia to a small saucepan.
Whisk to combine all ingredients thoroughly, then place over medium heat. Heat until hot to the touch but not boiling, while stirring continually. This should take about four minutes.
Turn off heat and taste. Adjust flavor if necessary with more turmeric or ginger for greater intensity, or more sweetener.
Serve immediately. This recipe should make enough for two glasses. You can store leftovers in the refrigerator for 2-3 days and reheat on the stovetop.
2. In Your Meals
Turmeric is often added to curries for both flavor and color. Here are some examples of tasty recipes that include turmeric:
- Vegan Low Carb Eggplant Curry
- Cauliflower Curry
- Golden Baked Chicken and Leeks
3. Turmeric Tonic
Add turmeric, ginger, lemon juice and leftover lemon rind, chosen sweetener, black pepper, and filtered water to a small saucepan. Bring to a simmer (don’t boil!) over medium to medium-high heat for about 3 minutes. Turn off heat and pour the tonic through a small strainer into two mugs.
If the tonic is too strong, dilute with more hot or warm water. It can be stored in the refrigerator for up to 2-3 days. Reheat on the stovetop until just warm.
4. Turmeric Supplements
If you wish to take turmeric as a supplement, look for a quality product that includes BioPerine. Bioperine is a compound from black pepper that maximizes the bioavailability of curcumin.
It’s also important to choose a supplement that’s standardized to 95% curcuminoids. This means that it will provide a highly concentrated dose of curcuminoids. Watch out for turmeric supplements that claim to be turmeric extract but only contain a tiny amount of turmeric extract.
There are numerous health benefits of Turmeric, and anyone who wants a healthy diet should consider including it in their meal plan. I hope this article helped you know more about the benefits of Turmeric and convince you to try it out, along with the various ways you can take it for a healthier body.
More About Turmeric
This pandemic has forced many of us to be in our own homes for an indeterminate amount of time. And needless to say, many of us have been feeling the effects of self-isolation and quarantine for a while.
That said, one thing that can take us from that edge is board games. Board games have evolved a lot since we were little and have given rise to a wide variety of classics that have been released in the past decade or two. For this list, we are looking at some of the best board games for adults that avoid some of the classics and introduce new and exciting board games to try out.
Qualifications For Best Board Games
Before hopping into the best board games we have to offer, here are the measures that we’ve taken when putting together this list. With these things in mind, you’ll be sure to be entertained with these board games.
- Length – How long does it take to play through the game? Some games tend to lose their excitement after a while and drag on. These board games don’t for various reasons.
- Engagement – The level of interaction that you have with other players and on the board is important. Makes the game fun, entertaining, and exciting to play no matter how long it takes to play through a round.
- Complexity – From the rules down to the number of pieces, you want to ensure the complexity of the game isn’t too overwhelming. We’ve picked out games that have a learning curve, but not so much that it takes a long time to get the hang of it.
- Rules – The rules should be written clearly and have a small amount of them. You want to be hopping into the game and not be forced to remember too many rules or constantly check the rule book for reference.
- Players involved – Every person has a different living situation in quarantine. Some have a family, while others may be isolated on their own or with one other person. You want board games to be versatile and still playable whether there is only yourself or you have three or more other people with you.
1. Best Board Games Overall: Azul
The first on our list of best board games for adults is Azul. It’s a relatively new board game and involves tile laying. The idea with Azul is you are racing with other players to decorate the wall of a fictional Portugeuse Palace. This game strikes a balance between strategy and planning your moves to being efficient.
Even if it doesn’t sound that exciting at first, getting into the game you’ll find the strategy of this game to be complex enough that you can play it several times over. The mark of a great board game for sure.
2. Best Board Games For Strategy: Splendor
If you want more strategy involved in your game, we recommend trying out Splendor. It’s a highly rated strategy game amongst the board game community where each player is working towards building a jewelry empire. You do this through developing mines, collecting gems, and eventually opening up a storefront to sell these gems.
The goal of the game is to have the most successful business in the end. To get there you’ll need to compete with other players over resources as well as infrastructure.
The rules are straightforward making it easy to pick up, but there are many strategies you can go with this game. On top of that, its the type of game where your decisions can impact the course of the game in future turns.
3. Best Game For Cooperation: Pandemic
Much on the nose with this game – but great to play regardless – is Pandemic. This cooperative game pushes you to join intellectual forces with other players to stop the spread of diseases.
In order to do this, each player takes on a role and collaborates to devise new treatment strategies. Going to different cities across the globe, you’ll collect cards that’ll help in treating outbreaks in certain hotspots.
Overall, it’s a strategy based game as players have to plan out their moves carefully and are restricted in what they can do based on their role.
4. Best Board Games With Trading: Catan
Most circles call this game Settlers Of Catan, this is a classic game that is a delight to play with not much pressure. The premise of the game is to expand territory on settlements, roads, and cities. How you do this is through using resources like wood, stone and brick.
How you get these resources is based on what areas you have roads or buildings. But more often than not, you’ll find yourself short on the resources that you need. This is where trading is involved where you are able to trade resources with other players.
The rule book for this game can seem intimidating, however, it’s straightforward as you can tell. This game brings trading resources and interacting with other people in a unique way.
5. Best Board Games For Larger Groups: 7 Wonders
Whether you have a small or a large group, 7 Wonders is a solid game to try out. Most on this list are a four player game at maximum, 7 Wonders can have up to 7 players at a time. For this game, the length of the game is divided into three “ages”. During each age, you’ll be collecting cards that’ll help you build one of the seven wonders of the ancient world. Each of these wonders will either have immediate or latent benefits to them.
The goal overall is to have your civilization reign supreme. That said, there is no issue with taking a page from Catan and trading resources with players right next to you. You can even sell off your resources or even share insider knowledge and research if you like. The game is very easy to understand and games can last about 30 minutes making it a nice quick game regardless of player count.
6. Best Board Game For Long Games: Ticket To Ride
Another classic and one of the best board games for adults out there is Ticket To Ride. This is a game that is brought up many times amongst board game users. Part of that reason may be due to the fact it has similarities to the older board game Monopoly.
The only difference with Ticket To Ride is you’re building a railway system instead with way more tension in it. The goal is to collect the most points through placing a like-colored set of train cards on the board and connecting them to cities, building longer routes and building the longest continuous railway system by the end.
Whether you are new to board games or a veteran, this is one of the best ones to try it out. The rule book is slim with only four pages long and two of them are illustrations. You can even get Amazon Alexa to both teach and play along with you.
7. Best Board Games For Short Games: Dominion
Card-drawing board games are often the kind of games that go by quickly and one that comes to mind is Dominion. It’s medieval-themed where you start with 10 copper and estate cards. The goal of the game is amassing the most victory and treasure cards as you can which in turn allows you to buy even more valuable expensive cards.
During the game, there are many cards that interact with another and with other players. For example, there are cards that allow you to look at other players’ hands and make various decisions, for better or worse.
The game is similar to the story of a man who starts off with something small and benign and traded his way to something massive and expensive.
8. Best Card-Based Game: Boss Monster
While this isn’t exactly a board game, it is card based and is a lot of fun. It plays out similarly to dungeon crawlers where wizards, warriors, clerics, and rogues go into dungeons to slay the boss at the end. The only difference is that you are playing the boss now and need to stop the heroes from getting to you.
How you do this is by setting up your rooms with traps that deal damage to the heroes as they travel to each floor. You’ve also got spells to enhance your traps. This is on top of building your dungeon up in a way that the heroes would want to go there.
There is a lot of strategy and planning involved with this game, however it’s one of the most straightforward games with plenty of replayability. Each game is going to be different than the last.
9. Best Board Games For Sleuths: Codenames
For small or large groups, codenames is a fun game where you divide yourself into two teams. From those teams, you’ll elect a “spymaster” who will then provide word clues to assist their team in identifying a secret word associated with that team. The secret words are based on seemingly random words provided from this game.
The catch with this game is that your clues can only be one word long, requiring the teams to think quickly and the spymaster to think strategically about the code words to get people to guess the proper code word.
10. Best Board Games For Two: Sequence
While there are certainly other board games that incorporate cards in them, Sequence is one to use them both in a unique way. In this game, players take turns putting down a card followed by a chip on the corresponding spot. The objective of this game is to have five chips, or sequences, in a row. Another way to describe the game is this is a larger and sophisticated version of Tic-Tac-Toe.
It’s good for two people, but considering the size of the board, you can get others involved too. The more players involved can add more layers of strategy and competition to it.
11. Best Board Games Solo: Geode Puzzles
While this isn’t a board game either, puzzles can be a lot of fun to do if you have spare time. While you can pick up any kind of puzzle, one that is nice for adults is geode puzzles.
Depending on the type of geode puzzles you get, some of them will have more unique and intricate pieces compared to traditional puzzle pieces. Furthermore, geode puzzles require more concentration and thought to them since they have specific patterns to them. It adds a layer of challenge to them since traditional pieces you can refer to the box art or where everything is placed.
12. Best Board Games For Adults Who Love Nature: Wingspan
For those looking for a birds-eye view of nature, Wingspan is a great game with hours of entertainment. The art direction with this board game is especially unique while the gameplay provides hours of entertainment.
In the game, you are responsible for fostering a mini-ecosystem and building out a chain of wildlife preserves across four habitats. How you do this is by allocating food tokens found in bird feeder dice towers and eggs through unique playing cards. Each species has its own needs and special abilities so you’ll need to manage all of that while reaching your goal.
13. Best Board Games For Adults Who Want Something Different: The Mind
A game that takes about 15 minutes to play but is incredibly interesting is The Mind. It’s similar to the card game Kent, but adds another level to it. In it, you’re playing cards from your hand in order (Ace, two, three, four…).
The catch with this game though is that players aren’t allowed to say anything about what is in their hand and you are forced to come up with your own non-verbal language in order to communicate with one another.
As simplistic of a game as it is, it’s a completely different one since it involves no talking at all and forces you to meld your minds together to complete this task.
Board games used to be simplistic in nature with games like Mouse Trap, Scrabble, Monopoly, and many others. Since those times, board games have expanded to more fun and exciting games that can provide hours of entertainment. There are hundreds out there, but we recommend looking at some of these best board games for adults to try out and enjoy.