Turmeric, an aromatic spice treasured for thousands of years, is a staple in Indian cuisine, commonly adding depth of flavors and color to curries and rice dishes.
However, this golden-hued spice isn’t just for seasoning; it also has impressive health advantages that are worth considering.
Discover eight impressive turmeric benefits and learn how to incorporate this health-promoting spice into your daily routine.
What are turmeric and curcumin?
Turmeric is a root vegetable native to South Asia that belongs to the ginger family, also known as Zingiberaceae.
It’s most commonly consumed in its dried, powdered form, but is also available as fresh root, which can be peeled and grated into smoothies, juices, or teas.
Turmeric root is an exceptionally rich source of curcumin, a bioactive polyphenol that gives this spice its distinct yellow color and potential medicinal properties.
Research published in Foods investigated curcumin’s health benefits, summarizing, “Curcumin has been shown to target multiple signaling molecules while also demonstrating activity at the cellular level, which has helped to support its multiple health benefits.”1
Furthermore, curcumin has potent antioxidant properties that may help bolster the body’s ability to protect against free radicals and oxidative stress.
This is linked to better cellular health and longevity, as well as supports the body’s overall vitality and resilience.
Watch the video below to discover the impressive health benefits of turmeric.
8 Turmeric benefits
In addition to offering its warm, earthy flavor and vibrant golden color in cooking, turmeric has been valued for centuries for its wide range of beneficial properties.
Let’s take a closer look at eight turmeric health benefits.
1. Supports cardiovascular wellness
Evidence published in Alternative Therapies in Health and Medicine found that curcumin extract supports healthy blood pressure regulation and balanced cholesterol levels, critical to maintaining a healthy heart.2
Curcumin is believed to support the ability of blood vessels to dilate and contract, which is vital for maintaining vascular flexibility and balanced circulatory health.
Furthermore, curcumin may modulate the activity of enzymes regulating cholesterol, helping reduce levels of potentially harmful low-density lipoprotein (LDL) cholesterol while supporting the production of beneficial high-density lipoprotein (HDL) cholesterol.
2. Promotes cellular health
Curcumin has powerful anti-inflammatory and antioxidant capacities. This helps strengthen the body’s capacity to protect cells from damage caused by free radicals and oxidative stress, supporting overall cellular function and resilience.
This is supported by research published in Drug Design, Development and Therapy, highlighting that curcumin has been found to directly stimulate the release of anti-inflammatory substances and cellular antioxidant enzymes.3
3. Stimulates immune cell activity
Evidence published in Molecules found that curcumin can influence gene activity that may upregulate the production and activity of natural killer (NK) cells.4
NK cells are a type of immune cell that plays a critical role in surveilling the body for abnormal or stressed cells, signalling the immune system to respond and maintain a balanced cellular environment.
4. Promotes mental health
Turmeric has a longstanding use as a natural remedy to enhance moods and support mental well-being.
According to a study published in the Indian Journal of Pharmaceutical Sciences, curcumin positively impacts neurotransmitter balance and supports the serotonin and dopamine system in the brain.5
“Curcumin can help promote balanced mood regulation, which is linked to enhanced emotional well-being, better stress resilience, and overall cognitive clarity and mental vitality,” explains Dr. Berg.
5. Supports a healthy weight
Research published by the International Journal of Molecular Sciences has identified multiple pathways through which curcumin supports metabolic health and helps maintain a healthy body weight.6
Curcumin supports balanced lipid levels and activates several metabolic processes closely linked to effective weight management.
In addition, this bioactive polyphenol has been found to modulate the gut microbiota, enhance hormonal signaling, and support blood sugar balance, all critical factors in maintaining healthy body composition and overall metabolic health.
6. Promotes skeletal health
Regularly consuming turmeric can benefit bone strength and skeletal health, which may also help maintain joint function and comfort.
This has been confirmed by a study published in Frontiers in Pharmacology, reporting that curcumin can help maintain bone integrity by stimulating bone-building cells, while reducing the activity of cells that break down the bone matrix.7
7. May enhance female wellness
Increasingly more evidence suggests beneficial effects of curcumin on female health, which is primarily linked to its hormone-balancing and antioxidant properties.
According to evidence published in Nutrients, curcumin intake appears to enhance androgen and insulin balance in women.8
Maintaining balanced androgen levels and effective insulin signaling is crucial for supporting healthy menstrual cycles, metabolic balance, and reproductive wellness.
This may explain why curcumin supplementation has become a popular option for those seeking to support hormonal balance and overall female well-being.
8. Helps improve memory and cognition
A study published in Pharmaceuticals discovered that curcumin’s antioxidant and anti-inflammatory properties can help boost working memory and increase cognitive processing speeds.9
Because the brain is a lipid structure, it’s especially prone to oxidation. This may explain why supporting the antioxidant capacity of the central nervous system plays a vital role in protecting neurons, promoting mental clarity, and maintaining overall cognitive function.
Forms of turmeric and how to use them
Due to its growing popularity, turmeric is widely available in various forms, including capsules and pills, as well as turmeric roots, extracts, teas, and powders.
Capsules and pills are pre-measured and a convenient option to easily incorporate turmeric into your daily routine.
Supplemental turmeric dosages can vary, and it’s crucial to carefully follow the instructions on the product label you plan to use. This helps maximize the health benefits of curcumin while minimizing the risks of side effects.
Turmeric extract is a concentrated form of curcumin, typically used in supplements, while turmeric powder or fresh root is more commonly added to recipes and drinks.
Turmeric tea is a flavorful and health-promoting beverage that’s easy to prepare and has been used for centuries to promote wellness.
Dried turmeric root powder can be found in the spice aisle of most grocery stores and can be used to add a warm, earthy flavor to dishes. It also works well in golden milk, a traditional Indian beverage made with turmeric and milk.
How to boost curcumin absorption
Even though there are many benefits to taking turmeric extract, the body isn’t very effective at absorbing curcumin.
To maximize turmeric’s beneficial effects, it’s best to combine it with black pepper and healthy fats, both of which increase the bioavailability of curcumin.
Black pepper contains piperine, an alkaloid compound that has been shown to enhance the absorption of curcumin in the bloodstream.
It’s also recommended to use turmeric in combination with nourishing fatty acids. Curcumin is fat-soluble and better absorbed with healthy fats such as olive or coconut oil, beef tallow, grass-fed butter, or ghee.
Cooking turmeric can also help increase the potency and bioavailability of curcumin, increasing the body’s ability to absorb this health-promoting compound.
Possible risks of curcumin and turmeric
Turmeric extracts, powders, and supplements are generally considered safe and well-tolerated for healthy adults.
However, high doses may increase the risk of side effects such as:
- Nausea
- Dizziness
- Gastrointestinal upset
- Vomiting
- Constipation
- Stomach aches
- Increased bleeding
It’s also important to note that curcumin may interact with certain medications, and it’s essential to discuss the use of a turmeric-containing dietary supplement with a healthcare provider if you have pre-existing health conditions or are taking prescription medications.
Key takeaways
Curcumin, the bioactive compound in turmeric root, has been shown to positively affect cardiovascular function, mood regulation, weight management, female health, and immune defenses.
To maximize the health benefits of turmeric, it’s recommended to combine it with black pepper and consume it with nourishing fats, which enhances the intestinal absorption of curcumin.
While curcumin and turmeric are generally considered safe, it’s crucial to be aware of potential side effects such as digestive issues and increased risk of bleeding if taken in excessive amounts.
FAQ
What are the top health benefits of turmeric?
Some of turmeric’s top benefits are linked to curcumin’s potent anti-inflammatory and antioxidant properties, which support cardiovascular health, female wellness, weight management, cellular functions, and strong immune defenses.
What is curcumin?
Curcumin is a bioactive polyphenol found in high concentrations in turmeric root, which can be used for flavoring dishes, food coloring, and health supplements.
Should I take turmeric with black pepper?
Yes, it’s recommended to take turmeric with black pepper. Black pepper contains piperine, an alkaloid compound that enhances curcumin’s intestinal absorption, thereby increasing its bioavailability.
Is it safe to take turmeric every day?
Taking turmeric supplements every day is generally well-tolerated and considered safe. However, consuming large doses of turmeric or curcumin for an extended period can increase the risk of gastrointestinal side effects and excessive bleeding in those with blood-clotting disorders.
Does turmeric have any drug interactions?
Yes, turmeric may interact with certain medications, including blood-thinners, antidiabetic drugs, and chemotherapeutic treatments.
Who should not take turmeric?
Individuals who are allergic to turmeric shouldn’t take turmeric or curcumin-containing supplements. Additionally, people who are taking prescription medications should consult a healthcare provider before incorporating a turmeric supplement into their routine.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ ?
- https://pubmed.ncbi.nlm.nih.gov/32088675/ ?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8572027/ ?
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6272437/ ?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929771/ ?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8775659/ ?
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10544586/ ?
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8471428/ ?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8708668/ ?
