PureWellness

Are You Producing Enough Stomach Acid?

Jane Wrigglesworth — Mon, 21 Oct 2024 11:56:23 +0000

Stomach acid, primarily composed of hydrochloric acid (HCl), plays a vital role in digestion. It helps break down food, particularly proteins, and ensures that harmful bacteria and pathogens are destroyed before they can cause harm. However, many people may not be producing enough stomach acid, a condition known as hypochlorhydria, which can lead to various digestive issues.

Why Stomach Acid Is Important

Adequate stomach acid is necessary for:

Digesting proteins: Stomach acid activates enzymes like pepsin, which break down proteins into amino acids, a critical process for nutrient absorption.

Absorbing key nutrients: It aids in the absorption of important nutrients like vitamin B12, iron, calcium, and magnesium. While stomach acid doesn’t directly absorb nutrients, it is essential for breaking down food and ensuring nutrients are in their absorbable forms. For example,iron, particularly non-haem (non-heme) iron (the type found in plant-based foods), needs to be transformed into a more absorbable form before it reaches the small intestine. Stomach acid helps convert iron into its ferrous (Fe²⁺) form, which is more easily absorbed in the duodenum and proximal jejunum. Similarly, vitamin B12 requires stomach acid to release it from the protein it is bound to in food. Once freed, B12 binds to intrinsic factor, a protein secreted in the stomach, allowing it to be absorbed in the ileum, the final section of the small intestine. Adequate stomach acid also facilitates the absorption of other key nutrients like calcium and magnesium, which need to be dissolved in the acidic environment of the stomach before they can be absorbed in the small intestine.

Preventing infections: Stomach acid helps kill harmful bacteria and pathogens that enter the stomach with food.

Signs You May Not Be Producing Enough Stomach Acid

Bloating and gas: Inadequate stomach acid can cause improper digestion, leading to excess gas and bloating after meals.
Heartburn and acid reflux: Contrary to popular belief, low stomach acid can cause these symptoms. Without enough acid, food sits in the stomach longer, creating pressure that leads to reflux.
Undigested food in stool: If food is not being properly broken down, you may notice bits of undigested food in your stool.
Nutrient deficiencies: Poor absorption of nutrients like B12 and iron may lead to fatigue, weakness, or even anaemia.
Frequent infections: Low stomach acid can allow harmful bacteria to survive and colonise in the gut, leading to frequent infections.

What Causes Low Stomach Acid?

Aging: As we age, the production of stomach acid naturally declines.
Stress: Chronic stress suppresses the digestive system, including acid production.
Diet: Highly processed foods, low protein intake, or nutrient deficiencies (such as zinc) can impair stomach acid production.
Certain medications: Long-term use of antacids or proton pump inhibitors (PPIs) can reduce stomach acid levels over time.

How to Support Healthy Stomach Acid Levels

Eat mindfully: Take your time when eating and chew your food thoroughly to stimulate acid production.
Incorporate bitter foods: Bitter greens like arugula (rocket), dandelion greens, endive, chicory, watercress and ginger can naturally stimulate stomach acid.
Avoid overeating: Large meals can overwhelm the stomach and reduce acid production.
Consider supplements: If recommended by a healthcare provider, digestive enzymes or betaine HCl supplements can support proper digestion.

Having enough stomach acid is essential for effective digestion and overall health. If you’re experiencing digestive discomfort, nutrient deficiencies, or suspect low stomach acid, it’s worth exploring strategies to support proper stomach acid production.

The post Are You Producing Enough Stomach Acid? appeared first on PureWellness.

Are You Consuming Enough Fibre?

Jane Wrigglesworth — Mon, 21 Oct 2024 11:56:12 +0000

Fibre is one of those essential nutrients that often flies under the radar, yet it plays a crucial role in maintaining good health. Found in plant-based foods like fruits, vegetables, whole grains, and legumes, fibre is the part of these foods that the body cannot digest. While it might seem like an odd thing to recommend, this indigestibility is exactly what makes fibre

Why Fibre Matters

Fibre promotes digestive health by adding bulk to the stool, which helps prevent constipation. It also supports a healthy gut microbiome. Soluble fibre, in particular, dissolves in water and forms a gel-like substance, which helps slow digestion and regulate blood sugar levels, making it especially beneficial for people managing diabetes. Insoluble fibre, on the other hand, adds bulk to the stool and helps food move through the digestive system, aiding in regular bowel movements.

Fibre, Microbiome, and Short-Chain Fatty Acids (SCFAs)

When fibre reaches the colon, it becomes a food source for the beneficial bacteria in your gut, which play a crucial role in overall health. These bacteria ferment the fibre, producing short-chain fatty acids (SCFAs) as a byproduct. SCFAs, such as butyrate, acetate, and propionate, are vital for maintaining the health of the gut lining, reducing inflammation, and even supporting immune function. Research also suggests that SCFAs help regulate metabolism and may contribute to a lower risk of diseases like colorectal cancer. By feeding your gut microbiome with enough fibre, you’re essentially supporting the production of SCFAs and promoting a balanced, healthy gut ecosystem.

How Much Fibre Do You Need?

The general recommendation is around 25 grams per day for women and 30 grams per day for men, though most people fall short of this. Incorporating more whole foods like fruits, vegetables, oats, beans, and whole grains can help meet your daily fibre needs.

Getting Enough Fibre: Tips

Start your day with fibre: Choose high-fibre breakfast options like oats or whole-grain cereals.
Snack smart: Opt for fruit, nuts, or raw vegetables instead of processed snacks.
Bulk up meals: Add legumes like beans or lentils to soups, stews, and salads.
Whole grains over refined grains: Whenever possible, choose whole grain bread, pasta, and rice.

Fibre is more than just a digestive aid—it’s a key player in overall health. By including more fibre-rich foods in your diet, you’re not only improving your digestion but also protecting your heart, balancing your microbiome, and managing your weight.

Here’s an example of what 25-30 grams of fibre might look like over the course of a day:

Breakfast:
- 1 cup of cooked oatmeal (4 grams of fibre)
- 1 medium banana (3 grams of fibre)
Lunch:
- 1 cup of cooked lentils or beans (around 15 grams of fibre)
Snack:
- 1 medium apple (4 grams of fibre)
Dinner:
- 1 cup of cooked broccoli (5 grams of fibre)

This combination adds up to about 31 grams of fibre, slightly over the daily recommended amount for women, giving you an idea of how a fibre-rich day might look. It’s quite achievable with whole, plant-based foods.

Here’s an example of a typical day’s diet that falls short of the recommended daily fibre intake:

Breakfast:
- 1 bowl of sugary cereal (1 gram of fibre)
- 1 slice of white toast with butter (0.5 grams of fibre)
Lunch:
- Ham and cheese sandwich on white bread (1.5 grams of fibre)
- Bag of crisps (1 gram of fibre)
Snack:
- Chocolate bar (0 grams of fibre)
Dinner:
- Grilled chicken breast with mashed potatoes (2 grams of fibre)
- Side of white rice (0.5 grams of fibre)

This adds up to about 6.5 grams of fibre for the entire day, far below the recommended 25–30 grams. This type of diet, relying on refined grains and low-fibre processed foods, is typical for those who are not getting enough fibre. It highlights the importance of including whole grains, fruits, vegetables, and legumes in daily meals to meet fibre needs.

Here’s a list of great fibre-rich foods to help you boost your intake:

Fruits

Raspberries (8 grams per cup)
Pears with skin (6 grams per medium pear)
Apples with skin (4 grams per medium apple)
Bananas (3 grams per medium banana)
Oranges (3 grams per medium orange)

Vegetables

Broccoli (5 grams per cup, cooked)
Brussels sprouts (4 grams per cup, cooked)
Carrots (4 grams per cup, raw)
Sweet potatoes with skin (4 grams per medium potato)
Avocado (10 grams per avocado)

Legumes

Lentils (15 grams per cup, cooked)
Black beans (15 grams per cup, cooked)
Chickpeas (12 grams per cup, cooked)
Kidney beans (11 grams per cup, cooked)
Green peas (9 grams per cup, cooked)

Whole Grains

Quinoa (5 grams per cup, cooked)
Brown rice (3.5 grams per cup, cooked)
Barley (6 grams per cup, cooked)
Oats (4 grams per cup, cooked)
Whole wheat bread (2–3 grams per slice)

Nuts and Seeds

Chia seeds (10 grams per 2 tablespoons)
Flaxseeds (6 grams per 2 tablespoons)
Almonds (4 grams per ¼ cup)
Sunflower seeds (3 grams per ¼ cup)
Pistachios (3 grams per ¼ cup)

High-Fibre Snacks

Popcorn (3.5 grams per 3 cups, air-popped)
Edamame (8 grams per cup, cooked)

The post Are You Consuming Enough Fibre? appeared first on PureWellness.

Adaptogens: What They Are and How They Work

Jane Wrigglesworth — Mon, 21 Oct 2024 11:55:57 +0000

Adaptogens are a unique class of herbs and natural substances that help the body adapt to stress, enhance resilience, and promote overall balance. These herbs have been used for centuries in traditional systems of medicine, including Ayurveda and Traditional Chinese Medicine (TCM), to support energy, mental clarity, and immune function. In recent years, scientific studies have confirmed many of the benefits attributed to adaptogens, making them increasingly popular in modern wellness practices.

What Are Adaptogens?

Adaptogens are defined as non-toxic plant-based substances that enhance the body’s ability to resist physical, chemical and biological stressors. Unlike stimulants, which provide a temporary energy boost, or sedatives, which calm the nervous system, adaptogens work by modulating the body’s stress response systems. This means they help the body maintain equilibrium or homeostasis, no matter the external pressures it faces.

Common adaptogens include:

Ashwagandha (Withania somnifera): Known for reducing stress and anxiety, improving cognitive function, and balancing energy levels.
Rhodiola (Rhodiola rosea): Often used to combat fatigue, and improve stamina and mental focus, particularly under stressful conditions.
Holy basil (Ocimum sanctum): Also known as tulsi, it is renowned for its ability to reduce stress and support immune function.
Schisandra (Schisandra chinensis): A berry used to enhance mental performance and support liver health.
Asian ginseng (Panax ginseng): Also known as Korean and Chinese ginseng, it’s one of the most well-known and extensively studied adaptogens. It is traditionally used to improve vitality, reduce fatigue, and enhance cognitive function. Its active compounds, ginsenosides, have been shown to balance the body’s stress response, increase energy levels, and improve mental clarity.
American ginseng (Panax quinquefolius): Similar to Asian ginseng but it has a slightly different composition of ginsenosides, giving it a more calming effect. It is often used to reduce stress, boost the immune system, and support cognitive function.
Eleuthero (Eleutherococcus senticosus): Also known as Siberian ginseng, this adaptogen is used to increase endurance, physical stamina and overall resilience to stress. Though not a true ginseng, it shares many of the same adaptogenic benefits.

How Do Adaptogens Work?

Adaptogens interact with the hypothalamic-pituitary-adrenal (HPA) axis, which governs the body’s stress response. When the body is exposed to stress – whether from work, environmental toxins, or emotional challenges – the HPA axis triggers the release of stress hormones like cortisol. While short bursts of cortisol are necessary for survival, chronic stress leads to sustained high levels of cortisol, which can cause fatigue, weakened immunity, and mental fog.

Adaptogens help regulate the HPA axis and prevent the overproduction of cortisol during stressful times. They also modulate the sympathetic nervous system (responsible for the “fight or flight” response) and the parasympathetic nervous system (responsible for “rest and digest”), allowing the body to remain balanced under various conditions. By supporting these stress-response systems, adaptogens increase resilience to stress and can improve overall well-being.

The Benefits of Using Adaptogens

Adaptogens offer a natural and effective way to help the body adapt to stress and restore balance. By regulating the stress response systems and improving resilience, these powerful herbs can provide a wide range of health benefits, from reducing fatigue and improving mental clarity to enhancing immune function. Whether you’re looking for a way to manage daily stress or boost your overall well-being, incorporating adaptogens into your routine may be a step toward a healthier, more balanced life.

The post Adaptogens: What They Are and How They Work appeared first on PureWellness.

Does Chamomile Really Calm Anxiety? Myth or Fact?

Jane Wrigglesworth — Mon, 21 Oct 2024 11:55:50 +0000

Chamomile has long been used as a natural remedy for calming the mind and soothing anxiety. From teas to tinctures, its gentle floral scent is synonymous with relaxation. But does it truly work as an anxiety-relieving herb, or is this just a placebo effect passed down through generations?

The Science Behind Chamomile

Chamomile (Matricaria chamomilla) contains a variety of active compounds, including apigenin, a flavonoid known to bind to certain receptors in the brain. These receptors, specifically GABA-A receptors, play a role in reducing nervous system activity, similar to how pharmaceutical anti-anxiety medications like benzodiazepines work. By binding to these receptors, apigenin can promote a calming effect, making chamomile a potential mild sedative and anxiolytic (anxiety-relieving) herb

Research on Chamomile for Anxiety

Several studies have investigated chamomile’s potential to alleviate anxiety, with promising results. One notable study published in the journal Phytomedicine followed individuals with Generalized Anxiety Disorder (GAD) who were treated with chamomile extract for eight weeks. The results showed a significant reduction in anxiety symptoms compared to the placebo group.

Another study in The Journal of Clinical Psychopharmacology explored the long-term effects of chamomile on anxiety. Over a 38-week period, researchers found that patients who continued to take chamomile had a reduced likelihood of recurring anxiety episodes. This suggests that chamomile may be effective as both a short-term and long-term treatment for mild anxiety.

Chamomile as a Complementary Treatment

While chamomile shows promise, it’s important to note that it may not be as powerful as prescription medications for severe anxiety. However, for those with mild to moderate symptoms, chamomile can serve as a natural, low-risk supplement to other treatments such as therapy or mindfulness practices. Unlike stronger pharmaceuticals, chamomile tends to have fewer side effects, making it a popular choice for individuals seeking gentle, holistic support.

Caution: Individuals sensitive or allergic to plants in the Asteraceae family, such as ragweed, daisies, or marigolds, should avoid chamomile.

How to Use Chamomile

Chamomile can be consumed in a variety of forms. The most common method is as a tea, which is easy to prepare and readily available. Though bear in mind that one teabag from a supermarket brand of chamomile is unlikely to be strong enough to be considered therapeutic. Chamomile extracts, capsules, and tinctures offer more potent doses for those who need a stronger effect. In any form, chamomile is generally safe, though individuals with ragweed allergies should avoid it due to possible cross-reactivity.

Myth or Fact?

Based on the evidence, chamomile’s ability to calm anxiety is indeed fact. For those seeking a gentle, plant-based option to ease tension and promote relaxation, chamomile could be worth a try.

The post Does Chamomile Really Calm Anxiety? Myth or Fact? appeared first on PureWellness.

Ginger for Nausea

Jane Wrigglesworth — Mon, 21 Oct 2024 11:55:41 +0000

Ginger has been used for centuries as a natural remedy for nausea, with its use documented in traditional medicine systems such as Ayurveda and Chinese medicine. From motion sickness to morning sickness, ginger is widely recommended for its soothing effects on the stomach.

How Ginger Works to Reduce Nausea

The active compounds in ginger, particularly gingerol and shogaol, are believed to influence the gastrointestinal tract by promoting motility (movement through the digestive system) and interacting with serotonin receptors, which are linked to feelings of nausea. These compounds also have anti-inflammatory and antioxidant effects, which may further help to reduce nausea by calming the digestive system.

Understanding the Role of Serotonin in Nausea

Nausea can result from an overactivation of serotonin receptors in the gut and subsequent signalling to the brain. Nausea can be triggered when serotonin is released in the gut in response to irritation or distress, such as during gastrointestinal infections or chemotherapy. Serotonin activates specific receptors (5-HT3 receptors) in the gut, which send signals through the vagus nerve to the brain’s vomiting centre. This signal causes the brain to perceive nausea, and in some cases, may lead to vomiting. This serotonin-gut connection plays a key role in how nausea is experienced, and substances that can modulate this serotonin release—such as ginger—can help reduce these sensations.

What Does the Research Say?

Several studies have supported the use of ginger as a natural treatment for various types of nausea:

Motion Sickness: Research published in the American Journal of Physiology demonstrated that ginger may be effective in reducing motion sickness. In a study, participants who took ginger reported less nausea compared to those who took a placebo, especially in situations like sea travel where motion sickness is common.
Morning Sickness During Pregnancy: Ginger is perhaps best known for its use in relieving morning sickness. A systematic review published in Obstetrics & Gynecology examined multiple studies on ginger for pregnancy-related nausea and found that ginger significantly reduced nausea and vomiting compared to a placebo, with few side effects.
Post-Surgery and Chemotherapy-Induced Nausea: Studies have also found that ginger can help alleviate nausea and vomiting associated with surgery and chemotherapy. A clinical trial published in the British Journal of Anaesthesia found that ginger was effective in reducing post-operative nausea and vomiting (PONV). Another study published in Supportive Care in Cancer found ginger helpful in reducing chemotherapy-induced nausea, when used alongside standard anti-nausea medications.

Numerous studies, particularly in the fields of motion sickness, pregnancy, and chemotherapy-related nausea, have consistently shown ginger’s effectiveness. However, it’s worth noting that ginger may not work for everyone, and more severe nausea conditions might require stronger treatments. In most cases, though, ginger serves as a gentle and natural remedy with minimal side effects.

How to Use Ginger for Nausea

Fresh Ginger: Drinking ginger tea made from fresh ginger root can be an effective way to reduce nausea. Use about 1 to 2 grams of fresh ginger (approximately a 1-inch/2.5cm piece of ginger root, sliced finely). Peel and thinly slice the ginger, then steep the slices in hot water for 10-15 minutes. This allows enough time for the beneficial compounds, like gingerol, to be released into the tea, maximising its effectiveness for reducing nausea. You can add honey or lemon for flavour, if desired.
Ginger Supplements: Standardised ginger supplements are available in capsules and are often used for more consistent dosing.
Ginger Candy or Chews: These are convenient, especially for travel, and can help curb mild nausea.

Safety Considerations

While ginger is generally safe for most people, consuming large amounts may cause mild side effects such as heartburn or digestive upset. Pregnant women and those on blood-thinning medications should consult their healthcare provider before using ginger regularly.

The post Ginger for Nausea appeared first on PureWellness.

Turmeric for Inflammation – Does it Work?

Jane Wrigglesworth — Mon, 21 Oct 2024 11:35:28 +0000

Turmeric (Curcuma longa), that vibrant golden spice we know from curries, has been used for centuries in traditional medicine as a natural healer. The real superstar in turmeric is a compound called curcumin, which packs a punch when it comes to fighting inflammation and acting as an antioxidant. It’s curcumin that’s behind most of turmeric’s well-known health benefits – whether you’re adding it to a dish (see recipes below) or taking it as a supplement.

How Curcumin Fights Inflammation

Curcumin works through several mechanisms to combat inflammation:

Blocking NF-κB: Curcumin inhibits a protein called nuclear factor-kappa B (NF-κB), which plays a major role in triggering inflammation and controlling immune responses.
Reducing Inflammatory Molecules: It also decreases the production of key pro-inflammatory molecules, like tumour necrosis factor-alpha (TNF-α) and interleukins (IL-6, IL-1β), which contribute to the body’s inflammatory process.
Powerful Antioxidant: Additionally, curcumin acts as a potent antioxidant, helping to neutralise free radicals—unstable molecules that can lead to inflammation and cell damage.

Research on Turmeric for Inflammation

Recent studies have provided solid evidence for turmeric’s role in reducing inflammation in various conditions:

Arthritis and Joint Inflammation: A study published in Trials in 2020 showed that curcumin was effective in reducing symptoms of knee osteoarthritis, performing similarly to non-steroidal anti-inflammatory drugs (NSAIDs), with fewer side effects. Another 2021 review in Journal of Clinical Medicine confirmed the efficacy of curcumin in reducing pain and improving function in patients with osteoarthritis.
Chronic Inflammatory Diseases: Curcumin has been studied for its potential in managing chronic inflammatory diseases such as inflammatory bowel disease (IBD) and psoriasis. A 2019 study published in Pharmacological Research highlighted curcumin’s ability to reduce inflammation in ulcerative colitis by targeting inflammatory markers like TNF-α and IL-1β.
Cardiovascular Health: Inflammation is a key factor in the development of heart disease. A 2021 review in Biomedicine & Pharmacotherapy suggested that curcumin could reduce the risk of heart disease by improving endothelial function and reducing oxidative stress. Another study in Nutrition Research in 2020 found that curcumin supplementation improved markers of inflammation and oxidative stress in patients with metabolic syndrome.
Cancer Prevention: Chronic inflammation is linked to cancer development, and curcumin’s anti-inflammatory properties may help prevent tumour growth. A 2020 review in Cancer Letters examined curcumin’s role in cancer prevention and treatment, focusing on its ability to suppress pro-inflammatory pathways involved in tumour growth. However, more clinical trials are necessary to confirm its effectiveness in humans.

Bioavailability: A Key Limitation

One major limitation of curcumin is its poor bioavailability. The body absorbs curcumin inefficiently, which can limit its therapeutic effects. However, several strategies have been developed to enhance bioavailability:

Combining with Piperine: Piperine, a compound found in black pepper, can enhance curcumin absorption by up to 2000%, as noted in a study from Phytotherapy Research.
Curcumin Supplements: Liposomal curcumin, nano-formulated curcumin, and other enhanced supplements are designed to improve absorption and bioavailability.

Turmeric, especially curcumin, has shown great promise in reducing inflammation in various conditions, such as arthritis, cardiovascular diseases, and chronic inflammatory conditions. However, it should be viewed as a complementary therapy rather than a standalone treatment. Its effectiveness is often limited by poor bioavailability, but advancements in curcumin supplements have helped address this issue. While turmeric is not a “miracle cure,” it is certainly a valuable tool in managing inflammation.

Consuming Turmeric

There are several ways someone at home can take turmeric, depending on their preferences and health goals. Here are some common and simple methods:

1. Turmeric Tea (Golden Milk)

Ingredients: 1 teaspoon of ground turmeric, 1 cup of milk (dairy or plant-based), a pinch of black pepper (enhances absorption), and optional honey or cinnamon for flavour.
Instructions: Heat the milk, stir in the turmeric and black pepper, and let it simmer for a few minutes. Sweeten with honey or add cinnamon for extra flavour.

2. Turmeric Powder in Food

Add to Cooking: Turmeric can be easily added to soups, stews, stir-fries, or rice. It adds a warm, slightly bitter flavour and a bright yellow colour to dishes.
Smoothies: Add 1 teaspoon of turmeric powder to smoothies. Pair it with other anti-inflammatory ingredients like ginger, and remember to include a pinch of black pepper to boost absorption.

3. Turmeric Capsules

Supplements: Turmeric supplements are available in capsule form, often combined with black pepper (piperine) or formulated for better absorption. These are convenient if you want a more precise dosage.
Recommended Dosage: Typically, 500–2000 mg of turmeric extract (with 95% curcuminoids) per day is used in studies, but it’s best to consult a healthcare professional for personalised guidance.

4. Turmeric Paste

Ingredients: 1/4 cup turmeric powder, 1/2 cup water, 1 teaspoon black pepper.
Instructions: Heat the ingredients to form a paste. Store it in the fridge and add a small spoonful to milk or food daily for an anti-inflammatory boost.

5. Turmeric Shots

Ingredients: 1 teaspoon fresh grated turmeric, juice from half a lemon, a pinch of black pepper, and a dash of honey.
Instructions: Mix everything together and take as a shot. This can be a quick way to incorporate turmeric into your daily routine.

6. Turmeric with Honey (for Sore Throats)

Ingredients: 1 teaspoon turmeric mixed with honey.
Instructions: Mix and take by spoon to help soothe the throat, especially if dealing with inflammation or irritation.

Important Considerations

Absorption: Curcumin, the active compound in turmeric, is not easily absorbed by the body. Always pair turmeric with black pepper (piperine), which can increase absorption by up to 2000%.
Consult a Health Professional: If you’re on medications (e.g., blood thinners) or have health conditions, consult with a healthcare provider before regularly taking turmeric, especially in supplement form.

References

Daily, J. W., Yang, M., & Park, S. (2016). Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. Journal of Medicinal Food, 19(8), 717-729.
Nakagawa, Y., Mukai, S., Yamada, S., Matsuoka, M., & Tarumi, E. (2020). Short-term effects of highly absorptive curcumin in knee osteoarthritis: a randomized, double-blind, placebo-controlled trial. Journal of Orthopaedic Science, 25(3), 614-621.
Liu, Y., Zhang, W., Chen, F., et al. (2021). Curcumin alleviates rheumatoid arthritis-induced inflammation and synovial hyperplasia by targeting mTOR pathway in rats. Biomedicine & Pharmacotherapy, 137, 111381.
Tomeh, M. A., Hadianamrei, R., & Zhao, X. (2019). A review of curcumin and its derivatives as anticancer agents. International Journal of Molecular Sciences, 20(5), 1033.
Singh, Y., & Mehta, A. K. (2020). Enhancement of curcumin bioavailability by piperine: an update. Phytotherapy Research, 34(7), 1654-1664.

The post Turmeric for Inflammation – Does it Work? appeared first on PureWellness.