Health Benefits of Turmeric

What is turmeric?

Responsible for giving curry its characteristic yellow colour, turmeric (curcuma longa) influences the taste, colour and nature of the food it's combined with. Long-famed for its health benefits, especially its anti-inflammatory properties, turmeric is a tropical spice that receives a lot of press coverage. It's a member of the ginger family and the root of a flowering plant.

Turmeric health benefits may include:

1. It contains protective compounds, including curcumin.
2. Has anti-oxidant properties that may help the body combat inflammation.
3. May potentially ease arthritis.
4. Contains turmerone, which may be useful for those with Alzheimer's.
5. May protect against heart disease.
6. May help us fight off infection and possibly protect against allergies.
7. May help limit the growth of cancerous cells.
8. May lift mood and trigger the release of feel-good brain chemicals.
9. May play an important role in boosting memory.
10. May protect cells from damage, and reduce the signs of ageing.
11. May help treat indigestion.

Nutritional profile of turmeric

One tablespoon of ground turmeric powder contains approximately:

• 29 kcals/123 KJ
• 0.9g protein
• 4g carbohydrates
• 2.1g fibre
• 0.3g fat
• 196mg potassium
• 5.17mg iron

What are the top health benefits of turmeric?

1. Contains protective compounds

Colourful plants are good for our health, thanks to the colour pigments that are responsible for their bright hues, and turmeric is no exception. The key compounds in turmeric are called curcuminoids with much of the publicity around the spice being down to curcumin itself, which is the main active component and makes up about 3% of the root by weight. Although an impressive constituent, curcumin is just one of hundreds of bioactive compounds found in this spice.

The curcumin content in turmeric root makes it one of the most researched natural anti-inflammatory compounds available. When shopping for turmeric supplements or turmeric powder, understanding the curcumin percentage can help you make informed choices about quality and potency.

2. Has antioxidant properties

The value of plant compounds, like curcumin, is that they help the body combat the damaging effects of a process called oxidation. Over time, this process may cause chronic inflammation and, as a result, lead to age-related conditions like heart disease, type 2 diabetes and cancer.

Including antioxidant foods in our diet makes our bodies better placed to cope with ageing and the inflammation associated with it. It may also help with exercise-induced inflammation and potentially provide some relief from muscle soreness.

Turmeric antioxidants work at the cellular level to neutralise free radicals, making it a powerful addition to any anti-inflammatory diet. The antioxidant properties of turmeric have been studied extensively in relation to oxidative stress and cellular health.

3. May help ease arthritis

Studies comparing the anti-inflammatory properties of turmeric with those of non-steroidal anti-inflammatory drugs (NSAIDS) have shown great promise. Animal studies exploring curcumin's therapeutic potential as a treatment for arthritis have also been encouraging.

In fact, the most compelling evidence for curcumin lies in its ability to alleviate joint pain. Nevertheless, we still need more well-designed clinical trials to determine the efficacy of curcumin for arthritis patients, particularly those who rely on NSAIDS to manage their condition.

Turmeric for joint pain and turmeric for inflammation have become popular search terms as more people seek natural alternatives for managing arthritis symptoms. Both rheumatoid arthritis and osteoarthritis sufferers have reported improvements when incorporating turmeric into their wellness routines.

4. May support those with Alzheimer's or dementia

Another active ingredient in turmeric is turmerone. Although less is known about turmerone, studies suggest it may be useful for treating conditions such as stroke and Alzheimer's disease since it helps trigger cell repair and may potentially support the recovery of brain function.

However, these studies typically involve animal and cell models only, and because the active constituents of turmeric are often poorly absorbed in humans, more research is needed before we can establish how beneficial turmerone may be.

Turmeric for brain health and cognitive function continues to be an area of active research, with scientists exploring how turmeric may support memory and mental clarity as we age.

5. May lower the risk of cardiovascular disease

Studies suggest the antioxidant and anti-inflammatory effects of curcumin may protect against some of the factors involved in heart disease, these include helping balance cholesterol levels and blood pressure.

Turmeric for heart health has gained attention for its potential role in supporting cardiovascular function. The curcumin in turmeric may help improve endothelial function, which is crucial for healthy blood vessels and circulation.

6. May support the immune system

Curcumin may act as an immune modulator, by influencing important immune cells including T cells, B cells and 'natural killer' cells. In addition, curcumin appears to down-regulate pro-inflammatory compounds called cytokines, its these that over time lead to the damage associated with inflammation. When consumed at low doses, curcumin may enhance our antibody responses, helping us fight off infection.

There are also some animal studies that suggest a possible role in controlling allergic conditions, including hay fever.

Turmeric immune support and turmeric anti-inflammatory benefits make it a popular choice during cold and flu season. Many people incorporate turmeric into their daily routine as a natural way to support overall immune function.

7. May help prevent cancer

Curcumin appears to play a role in helping us fight cancer. Active at different stages of cancer development, studies suggest curcumin may help limit the growth of new blood vessels in tumours, reduce the spread of cancer and contribute to the death of cancer cells.

However, it's important to note that the research in this area is still very much in an exploratory stage and more evidence is needed before curcumin can be recommended for cancer patients.

8. May boost mood

Once again, it is curcumin that may be responsible for helping the spice lift our mood and alleviate some of the symptoms of depression. One study examining its antidepressive effects found that curcumin was as effective as certain antidepressant medications.

There's also a suggestion that curcumin may boost feel-good brain chemicals, including the neurotransmitters serotonin and dopamine.

Turmeric for mental health and turmeric for depression have become areas of interest for those seeking natural mood support. The connection between turmeric and emotional wellbeing continues to be studied in clinical settings.

9. May help with memory

Animal studies suggest that curcumin increases the levels of a brain hormone called brain-derived neurotrophic factor (BDNF). This helps promote the life of nerve cells and plays an important role in memory and learning.

More human studies are needed to fully investigate these benefits, but initial findings look promising.

10. May reduce the signs of ageing

Curcumin may help slow the ageing process by activating certain proteins and protecting cells from damage. In this way, it may delay the progression of age-related conditions and alleviate the associated symptoms.

Turmeric anti-ageing properties extend beyond just skin health to cellular protection throughout the body. The antioxidant and anti-inflammatory effects of turmeric may contribute to healthy ageing at multiple levels.

11. Could help treat indigestion

A recent study looked at the effectiveness of curcumin compared to omeprazole, a drug used to reduce excess stomach acid and treat indigestion. The small trial found that patients had similar improvements in their digestive symptoms, whether they were taking tablets containing curcumin or omeprazole – or a combination of both. Further studies are needed to confirm these results and assess longer-term data.

Turmeric for digestion and turmeric for gut health are gaining recognition as people explore natural remedies for digestive discomfort and inflammation in the gastrointestinal tract.

Can I get these benefits from adding turmeric to my food?

When we add turmeric to our food its often to dishes that we intend to cook such as curry, heating the spice does slightly lower its antioxidant potential, although boiling or roasting appear to be better options than frying. Ideally, keep cooking times short and as well as including in a curry why not enjoy in a golden latte, soup, marinade or sauce?

It's worth remembering that many of the studies assessing the health benefits of turmeric have mostly looked at curcumin only, and at relatively high doses. This means that despite downing turmeric shots and adding extra spice to our meals we're unlikely to achieve a therapeutic dose. One of the reasons for this is that curcumin is very difficult to absorb and what we do absorb we metabolise and clear from the body very quickly. This is partly because curcumin has low solubility in water so combining it with an oil or fat-rich food, like full fat dairy or coconut milk, may help boost your uptake.

Turmeric absorption and bioavailability

Another popular strategy is to combine turmeric with black pepper – this is because a compound in black pepper, called piperine, makes it easier for curcumin to pass through the gut wall and into your bloodstream and it helps slow down the speed you break curcumin down.

At adequate doses (20mg piperine/2g curcumin), this combined effect appears to increase the amount of curcumin available to us by as much as 2000%. The issue, however, is that to achieve this you'd need more black pepper than you'd use to season your food.

How to take turmeric for maximum absorption is a common question. Turmeric and black pepper combinations have become popular because piperine in black pepper significantly enhances curcumin bioavailability. Similarly, consuming turmeric with healthy fats helps improve absorption since curcumin is fat-soluble.

Is turmeric safe for everyone?

For most of us, turmeric is a safe option, however, there are some circumstances where caution is needed.

If you're pregnant, you should avoid taking medicinal quantities of turmeric. Recent studies on animals suggest curcumin may alter levels of the hormone oestrogen. However, enjoying the spice in small amounts, for example in a meal or drink, may be beneficial during pregnancy.

If you have iron deficiency anaemia, avoid turmeric in high quantities. Compounds in the spice appear to bind to iron in the gut, making it unavailable for absorption and worsening symptoms.

If you suffer from gallstones, bile duct obstruction or liver disease, you should be aware that turmeric increases bile secretion. Including large amounts in your diet may aggravate your symptoms.

If you're taking medication, you should refer to your GP or pharmacist for guidance. Those taking blood thinning medication, diabetes medication or PPIs such as omeprazole for acid reflux should take particular care with turmeric.

There's still much to learn about the effects and interactions of turmeric. To date, much of the evidence has been drawn from animal and test tube studies with more research needed to evaluate its effects on human health.

Turmeric dosage and side effects

Understanding proper turmeric dosage is important for safety and effectiveness. While turmeric is generally well-tolerated, taking very high doses may cause digestive upset in some individuals. Turmeric side effects are typically mild when consumed in food amounts, but medicinal doses should be discussed with a healthcare provider.

Overall, is turmeric good for you?

This golden spice is believed to protect our cells from inflammation and damage, potentially slow down the ageing process, ease symptoms of arthritis and may even reduce the spread of cancerous cells.

However, while these benefits appear possible, they are limited by curcumin's poor absorbability, and more research is needed to determine how this might be improved. Nevertheless, regularly including the spice in your cooking may offer some benefits – aim to combine turmeric with freshly ground black pepper as well as some fat or oil for optimal effect.

If you're considering any major dietary changes or are thinking about taking supplements, please consult your GP or registered dietitian to ensure you do so without risk to your health.

Ways to use turmeric daily

There are many ways to incorporate turmeric into your diet: turmeric tea, turmeric lattes (golden milk), turmeric smoothies, or simply adding it to curries, soups, and roasted vegetables. Turmeric recipes have become increasingly popular as people discover creative ways to enjoy this golden spice. Whether you prefer fresh turmeric root or ground turmeric powder, both forms offer health benefits when used regularly in cooking.

 

Disclaimer: The information in this article is intended for educational and informational purposes only and is not a substitute for professional medical or environmental advice. Always consult with a qualified health provider or sustainability expert regarding any concerns related to your health or the environment. The views expressed are those of the author and do not necessarily reflect those of any regulatory or health authority.

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