21 Health Benefits of Turmeric: A Miracle Spice Superior to Medication

Turmeric is an age-old spice with many uses that is increasingly becoming popular. It is not only used in cooking but is an excellent remedy for various health conditions and skin issues.

Regardless of its form, turmeric offers many benefits with little or no side effects. Read on to find out everything you need to know about turmeric and its health benefits.

Turmeric Use over the Years

Around 4,000 to 5,000 years ago, Turmeric became a prominent spice in Southern Asia used either in cooking or for various religious practices. It was even dubbed as the “Indian Saffron” due to its brilliant yellow color. (1) Turmeric often represented life, purity, and prosperity in the Indian culture. They even coined the term “Golden Goddess of India” in its honor. In 700 AD, it reached nearby countries like China. Over the years, it reached the shores of East and West Africa, and Jamaica during the eighteenth century. It even caught the attention of the famous Marco Polo, who noticed the spice’s resemblance to saffron. Ayurvedic and Unani systems and Sanskrit medical treatises acknowledge the long history of Turmeric use for different medicinal purposes in South Asian countries. In 250 BC, the Susruta’s Ayurvedic Compendium suggests the use of a turmeric-based ointment to treat food poisoning.

Turmeric was a well-known anti-inflammatory agent in ancient China and India and was also use for treating different conditions like jaundice, toothaches, menstrual problems, hemorrhaging, hematuria or blood in the urine, chest pain, bruises, colic and flatulence. In addition to turmeric’s health benefits, it was also a favorite condiment because of its exotic taste and aroma and even utilized in the manufacturing of textile dyes. Its flavor is peppery, bitter and warm, while its scent reminds people of orange and ginger.

What is Turmeric?

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Botanical Name: Curcuma Longa
Turmeric is a flowering plant that belongs to the ginger family which is grown in tropical countries in Asia such as China, and India and has been cultivated for thousands of years.

Its active ingredient is curcumin which gives turmeric its signature yellow color. It is a stemless herb with a tuberous root stock. These tubes are long and look like a stalk. At a height of 0.9 to 1.5 m, it grows oblong with funnel-shaped leaves and pinkish to purplish flowers. Its leaves are big, about two feet, and have slippery and lance-like blades. Turmeric’s thick rhizome appears as a shade of yellow outside and a deep orange to reddish brown shade inside. The yellow color is more distinct on the lateral rhizomes than on its bulb. The rhizome and the tubers, are the parts which are always used. Turmeric is a fragrant spice that tastes bitter with a somewhat sharp kick. (2)

For food and medicinal preparations, collect, clean, boil, and dry its primary bulb and the secondary lateral rhizomes.

Where does Turmeric come from?

The name Turmeric came from the Persian word for “saffron” which is the yellow-orange spice used for making curry that gives it the distinct yellow color in mustard, cheese, and butter. “Indian Saffron” is its traditional name. Turmeric is considered to be a domesticated plant instead of a wild herb.

Turmeric’s Chemical Composition

• Protein – 6.3%
• Fat – 5.1%
• Moisture – 3.1%
• Fiber – 2.6%
• Carbohydrates – 69.4%
• Mineral Matter- 3.5%

Compounds Present in Turmeric

• Curcumin
• 5% phenolic curcuminoids (diarylheptanoids) – (responsible for the yellow color)
• Volatile oil (responsible for the bitter taste)
• 5% essential oil
• Gum
• Starch
• Calcium Chloride
• Fiber

What is Curcumin?

Many people wonder whether curcumin is the same as turmeric. Curcumin is among the three curcuminoids found in Turmeric. The other two components are bis-desmethoxycurcumin and desmethoxycurcumin. As its active ingredient, it gives turmeric its vibrant yellow color. You can get curcumin from turmeric’s dried rhizome. The rhizome or the root contains around 2% to 5% curcumin.

Photo by Cherrie 美桜

Traditional Uses of Turmeric

In Ayurvedic Practice

• Gas Relief
• Strengthen the overall body energy
• Dispel worms
• Improve digestion
• Regulate menstruation
• Dissolve gallstones
• Relieve arthritis
• Remedy for various skin conditions
• Purify blood
• Remove superfluous hair
• Treat respiratory conditions like asthma, allergy, cough, runny nose, bronchial hyperactivity and

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  sinusitis (3)

• Treat liver disorders
• Remedy for Rheumatism
• Manage anorexia
• Remedy diabetic wounds
• Treat pain and swelling

In Chinese Medicine

• Known as a bitter digestive and carminative (relieve flatulence)
• Treat abdominal pain
• Helps expel phlegm
• Open blood vessels
• Improve blood circulation
• Reduce gas and bloating
• Improve digestion, especially fats
• Treat intestinal disorders
• A cholagogue that promotes bile production and excretion
• Remedy colds and sore throat

Turmeric Medicinal Use in Various Asian Countries

South Asian Countries like Pakistan

• Anti-inflammatory agent
• GI discomfort remedy

Pakistan and Afghanistan

• Cleanse wounds
• Remedy for burns and burn wounds

India, Bangladesh, and Pakistan

• They apply turmeric paste on the bride and groom’s skin as part of the wedding ceremony to make the skin glow.
• Also, turmeric is used for its anti-bacterial effects.

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Turmeric is primarily known as a food condiment, so you would likely see it first in the kitchen or pantry. If you think curry is a great dish, there are other ways you can still include turmeric in your diet. Make sure you wear hand gloves when handling turmeric since it can stain easily and is difficult to remove.

Cooking with Turmeric

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You can try cooking these different culinary dishes with turmeric:

• Add turmeric to eggs and frittatas. It is an excellent way to incorporate turmeric into your diet because the color is similar and the taste is subtle.
• Make a turmeric salad dressing to give your salad a vibrant yellow-orange hue.
• It works best with roasted vegetables like potatoes, cauliflower, and root vegetables.
• Add turmeric to your rice. It brings color and a gentle flavor to your otherwise plain rice.
• Use turmeric in recipes containing lentil.
• Put it in soups. Enjoy a warm bowl of soup with a golden tinge of turmeric.
• Try turmeric with greens. Sprinkle it on braised or sautéed greens such as collard greens, kale, and cabbage.
• Blend it in a smoothie. Smoothies mask the pungent flavor associated with turmeric.
• Make a cup of tea. Add turmeric into a cup of milk and honey for an earthy and comforting drink.

Health Benefits of Turmeric

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1. Natural Anti-Inflammatory Agent  – Curcumin’s anti-inflammatory property is comparable to other potent drugs like phenylbutazone and hydrocortisone without the associated toxic effects. Curcumin regulates many transcription factors, enzymes, protein kinases, redox status and adhesion molecules that are all associated with inflammation. (4)In addition to being an anti-inflammatory agent, curcumin also has antioxidant properties and plays an important role in preventing pathological conditions such as atherosclerosis, cancer and neurodegenerative diseases. This property is often attributed to curcumin’s ability to inhibit inflammatory enzymes. (5)
2. Treat Inflammatory Bowel Disease/Irritable Bowel Syndrome – Examples include ulcerative colitis and Crohn’s Disease. Curcumin’s antioxidant effect and its ability to inhibit a major cellular inflammatory agent known as NF-kappa-B make such a treatment possible. A chronic disease like ulcerative colitis comes and goes, but curcumin ensures those who suffer from it stay in remission for a long time.

   The Journal of Alternative and Complementary Medicine published a 2005 study that suggests taking one to two tablets of turmeric extract everyday for eight weeks will decrease IBS symptoms and also give you a favorable shift in bowel movement patterns. (6)

3. Relieve Rheumatoid Arthritis and Osteoarthritis – Ayurvedic medicine used turmeric to treat inflammatory disorders like arthritis. Again, the antioxidant and anti-inflammatory effects of curcumin and the three major curcuminoids found in it neutralize free-radicals, thus relieving joint inflammation and damage as well as reduce joint swelling.This study published in the Journal of Natural Products has proven the in-vivo efficacy of turmeric extract in reducing joint swelling associated with rheumatoid arthritis. (7)
4. Dyspepsia or Indigestion – Curcumin stimulates the production of bile by the gallbladder that relieves indigestion and reduces symptoms of gas and bloating.
5. Heart Disease – Studies suggest that the intake of turmeric can prevent atherosclerosis or plaque build-up along artery walls that leads to a stroke or a heart attack. It also lowers cholesterol levels and stops the clumping of platelets to avoid blood clot formation along artery walls.
6. Helps People with Cystic Fibrosis – Curcumin can correct cystic fibrosis’ most common expression or mutation, which is DeltaF508. Cystic Fibrosis is a deadly disease attacking the lungs by producing thick mucus that can result in various life-threatening infections. This mucus also interferes with the body’s ability to absorb and digest nutrients.
   A gene mutation, Cystic Fibrosis transmembrane conductance regulator (CFTR) which affects protein encoding and mucus buildup is the cause of this disease due to the increase in chloride levels within the cells. When patients take curcumin, the DeltaF508 protein developed and worked normally as reported in a 2004 study published in Science. (8)
7. Cancer Prevention – Studies suggest that turmeric can help prevent certain cancers like breast, prostate, colon and skin cancer because of its antioxidant effects that protect the cells from free-radicals and cell damage.
   The curcumin in turmeric has anti-cancer properties that inhibit the development, growth and spread of cancer cells. It blocks several cellular processes crucial to the survival of cancer cells through anti-angiogenesis or the restriction of blood vessels to stop cancer growth and promote cancer
   cell death via apoptosis or programmed cell death.
8. Manage Diabetes symptoms – A March 2002 rat study suggests that curcumin intake reduces blood glucose, Hb, glycosylatedhemoglobin levels and oxidative stress damage in alloxan-induced diabetic rats. (9)

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Additional Turmeric Health Benefits

1. A natural antibacterial and antiseptic agent used in cleaning cuts and burns
2. Prevents and stops the growth of prostate cancer when consumed with cauliflower
3. Prevents breast cancer metastases to the lungs
4. Prevents melanoma
5. Lowers the risk of acquiring childhood leukemia
6. A naturally-occurring liver detoxifier
7. Removes the buildup of amyloyd plaque in the brain to prevent and slow down the Alzheimer’s disease progression
8. Prevents metastases in various forms of cancer
9. Natural anti-inflammatory agent and painkiller without the harmful side effects
10. Helps with weight management and boosts fat metabolism
11. Aids in wound healing and helps in regenerating damaged skin cells.
12. Slows down the progression of multiple sclerosis
13. Treats psoriasis

Turmeric Supplements

Taking turmeric supplements is contraindicated for children, pregnant women and lactating women. If you have diabetes, consult with your doctor because of the risk of hypoglycemia or low blood sugar. Patients with gallstones should also visit their doctor before taking turmeric supplements. Moreover, those taking a blood thinning medication should note that turmeric also produces the same blood thinning effects. Stop taking turmeric supplements at least two weeks before a scheduled surgery and always inform your doctor or surgeon of any supplements you are taking for possible drug interactions.

Taking turmeric supplements is contraindicated for children, pregnant women and lactating women. If you have diabetes, consult with your doctor because of the risk of hypoglycemia or low blood sugar. Patients with gallstones should also visit their doctor before taking turmeric supplements. Moreover, those taking a blood thinning medication should note that turmeric also produces the same blood thinning effects. Stop taking turmeric supplements at least two weeks before a scheduled surgery and always inform your doctor or surgeon of any supplements you are taking for possible drug interactions.
Examples of drug interactions that result in stomach acid production:

• Famotidine (Pepcid)
• Cimetidine (Tagamet)
• Esomeprazole (Nexium)
• Ranitidine (Zantac)
• Lansoprazole (Prevacid)
• Omeprazole (Prilosec)

Adult Dosage

How much turmeric to take for adults:

• Standardized powder (curcumin) – 400 to 600 mg thrice daily
• Dried and powdered root – 1 to 3 grams daily
• Cut root – 1.5 to 3 grams daily
• Tincture (1:2) – 15 to 30 drops four times daily
• Fluid extract (1:1) – 30 to 90 drops daily

Turmeric to Improve Aesthetics

Turmeric is an effective remedy to enhance beauty, appearance, and fight signs of aging.

Signs of Aging

Use turmeric to exfoliate and fight off signs of aging with equal proportions of turmeric powder and gram flour. Add water to make a paste or you can also use yogurt or raw milk. Apply it on your face or body and leave it until it dries. Use lukewarm water to wash it off and scrub your skin in a gentle and circular motion.

Wrinkles

Erase wrinkles using turmeric and several other ingredients.

• Use turmeric, rice powder, tomato juice, and raw milk. Make a paste and apply it on the affected area. Let it dry and rinse it off. The lactic acid in milk helps peel off dead skin cells.
• Use turmeric powder, sugarcane juice and buttermilk to get rid of wrinkles and dark circles.
• Use a turmeric and honey paste mixture and apply it to your face and neck to exfoliate the skin and shrink the pores.

Acne

Turmeric reduces the secretion of oil by the sebaceous glands, decreases inflammation and lightens scars.

• To make a turmeric scrub, use turmeric powder and several drops of water and lemon juice. Apply this on the acne-affected skin and let it sit for 15 minutes. Afterward, gently scrub it off using plain water.
• Use an acne face pack made of turmeric and sandalwood. Wash it off after leaving it on for ten minutes.
• For acne scars, make a turmeric and water paste and let it sit for 15 minutes.
• To minimize oil secretion, make a paste with ground turmeric, orange juice, and sandalwood. Apply it on the face and let it sit for ten minutes before washing it off using lukewarm water.

Burns

Use turmeric to remedy accidental burns because of its antiseptic properties. Make a turmeric and aloe vera gel paste and apply it on the burn. Wounds heal faster.

Stretch Marks

Make a paste of turmeric and gram flour in water, raw milk, or yogurt to decrease the appearance of stretch marks.

Cracked Heels

Make a turmeric and castor oil or coconut oil paste and put it on cracked heels. Let it sit for at least 15 minutes before bathing.

Facial Hair

Make a facial scrub using turmeric and chickpea flour to stop hair growth. Apply this paste for an entire month to start seeing positive results.

Turmeric Side Effects

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• Is turmeric safe? Excessive intake of turmeric (3000 mg up to 4,500 mg daily or twice to thrice the recommended daily dose) can result in several health issues. The most commonly reported turmeric side effects are as follows:
• Allergic Reaction – Symptoms like nausea, vomiting, diarrhea or GI upset can occur. Other inflammatory reactions include rashes, allergies, and a burning sensation when using turmeric ointments. In worst case scenarios, the person may develop contact dermatitis, hives, and anaphylaxis.
• Gallbladder Issues – Too much use can lead to conditions like Acute Cholecystitis and formation of gallbladder stones.
• Stomach and GI Problems – Because of its slightly acidic nature, too much Turmeric intake can trigger hyperacidity or dyspepsia because of the increase in gastric acid production. Other symptoms include indigestion, heartburn, GERD, and Peptic Ulcer.
• Hemorrhaging or Bleeding – Due to decreased platelet aggregation
• Liver Problems – Symptoms include jaundice and indigestion
• Uterine Contractions – As a natural uterine stimulant, it causes premature uterine contractions, vaginal bleeding, and miscarriage because of the increased basal activity of the smooth muscle cells in the uterus.
• Drug Interactions – Turmeric has several drug interactions with medications like anticoagulants, NSAIDS, and hypoglycemic drugs.

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For thousands of years, many have enjoyed better-tasting dishes and drinks and used it as a remedy for many different ailments. Time and again, turmeric has proven its worth not only as a condiment and food enhancer, but as a great remedy that can relieve many health conditions. It is so versatile that you can include it in your diet, take it as a supplement or apply it on your body to enjoy the many health benefits of turmeric.

Remember, though, that even if turmeric is naturally-occurring, it can still interact with certain drugs you are taking, so make sure you notify your physician about any supplements you take daily to avoid any danger of turmeric overuse.