Turmeric is one of the well-researched spices with dozens of benefits and uses. It has been used for thousands of years as a spice and herbal treatment. The Indian subcontinent’s diet contains a good amount of turmeric as a spice and food coloring agent. Curcumin is the main active agent of turmeric. Most of the benefits of Turmeric come from curcumin. Although it comes with dozens of potential benefits, curcumin has low bioactivity. However, there are ways to increase the absorption of curcumin, which we will describe briefly in this article.
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In this article, we will describe the benefits and considerations of turmeric. We will also dive into the history, uses and its place in the future wellness industry.
Let’s start.
Is Turmeric a Superfood?
Turmeric is a superfood because of several special abilities like, anti-inflammatory, anti-oxidant, heart health-boosting, brain health, and so on.
According to our superfood criteria, turmeric falls into the third category of superfoods. Check out our main article— Everything you need to know about Superfood.
In short, there are three types of superfoods: superfoods with diverse nutrients, superfoods with an abundance of rare nutrients, and superfoods with special abilities.
Turmeric is usually consumed in small amounts, so it does not provide a significant amount of nutrients. But due to its higher amount of curcumin and other bioactive agents, it shows several health-boosting effects. We will discuss turmeric in more detail in the following sections.
History of Turmeric
One of the first traces of archeological evidence of turmeric was found near Delhi. According to researchers, it was from 2500 BCE. That indicates the history of turmeric use is more than 4500 years old. It became an essential component of Ayurvedic medicine in 500 BCE. In various Indian ayurvedic literature, turmeric held significant importance. It is also known as a secret ingredient according to Hindu culture. It’s not only used as a spice and herbal medicine, but it also plays an essential role in the culture of the subcontinent. In traditional Indian weddings, there is a special event called “gaye holud’ where turmeric is applied to the body of the bride and groom. Turmeric was also worn by the warriors as an amulet, believing that it would protect them from evil spirits. The Europeans started using turmeric in the medieval period. It was known as Indian saffron and was used as a natural fabric dye. It appeared several times in many historical cooking books, such as The Art of Cookery Made Plain and Easy, and Mrs. Mary Randolph’s 1831 cookbook, Virginia Housewife. The first commercial turmeric powder production was started in the 1800s. In modern times, turmeric has spread to almost all parts of the world and is widely used as a spice.
Nutritional Facts About Turmeric
Here are the nutritional facts about one tablespoon of turmeric—
- Calories: 29.3
- Protein: 0.91 grams (g)
- Fat: 0.31 g
- Carbohydrates: 6.31 g
- Fiber: 2.1 g
- Sugar: 0.3 g
- Calcium: 15.8 milligrams (mg)
- Iron: 5.17 mg
- Magnesium: 19.6 mg
- Phosphorus: 28.1 mg
- Potassium: 196 mg
From the nutritional profile, we can see there is not much to talk about. It provides a small amount of calories, which is far from being a concern. It does not contain much carbs, fat, or protein. 2.1 grams of fat may contribute to daily fiber consumption. It contains calcium, magnesium, phosphorus, and potassium in insignificant amounts. So they will not show any noticeable effect. However, iron is an exception. One tablespoon of turmeric provides slightly over 5 mg of Iron. An adult human requires about 8 mg of iron every day. Turmaric can fulfill more than half of the daily requirements. Iron is an essential component of hemoglobin or red blood cells. It works for transporting oxygen in the body. It also has a major role in the immune system.
The main benefits of turmeric lie in its active agents of turmeric.
What are the Benefits of Turmeric?
Turmeric’s benefits are a bit tricky as it has poor absorption. Even if you consume turmeric every day you may not notice any effect. But turmeric extract and added ingredients like black pepper increase its absorption dramatically. We will discuss the ways of use in the next section. Let’s focus on the benefits for now.
Antioxidant Effect
Curcumin, the active agent of turmeric, is a very powerful antioxidant. It protects the body from oxidative stress by neutralizing the free radicals. Free radicals are the active chemical that seeks electrons in our body. They enter with food and breathing, and are also naturally produced in our bodies. The problem with free radicals is that they steal electrons from our body cells. When that happens, the cells lack electrons,s which it fills by taking one from nearby cells. This starts a chain of oxidation reactions affecting millions of cells. This condition is called oxidative stress. Usually, it is not that noticeable specifically, but the well-being is affected. It also causes chronic diseases, aging, hair fall, and many other conditions. Curcumin can simply donate electrons to the free radicals and protect the cells from oxidation.
Anti-inflammatory Effect
Curcumin is a natural anti-inflammatory agent. It blocks the inflammation pathway and provides relief. However, a higher dose is required for the effect. This may be helpful for different inflammatory diseases such as arthritis.
Growing Brain Cells
Animal and human studies suggest that turmeric may help in growing new brain cells in a particular area. Fully grown humans do not grow new brain cells; however, there is one part of the brain connected with memory and learning that can still grow. This process is called brain-derived neurotrophic factor (BDNF). Studies show turmeric can enhance the process and potentially play a role in better memory and learning.
Alzheimer’s and age-related memory problems
Due to the neurotropic factor improving the ability of turmeric, it can play a role in curing Alzheimer’s and age-related memory problems. Oxidative stress also has a negative effect on brain health. Termaric has the potential for overall brain health and improving memory-related diseases. However, more research is required in this sector.
May benefit inflammatory diseases
Due to the anti-inflammatory effects of turmeric, it can help in different autoimmune diseases. It can relieve the pain of arthritis similar to non-steroidal anti-inflammatory drugs (NSAIDs). It may also help with irritable bowel disease, asthma, and COPD. It may also help with psoriasis and eczema. However, before using turmeric to treat any condition, make sure to notify your health professional.
Heart health
Curcumin can improve the function of the endothelium of the blood vessel. A healthy and functioning endothelium is essential for heart health and wellness. Research suggests curcumin may help improve the overall health of the heart. The antioxidant potential of turmeric is also essential for better heart health.
Protects from Cancer
Turmeric has the ability to protect the body from cancer formation and stop the growth of cancerous parts of the body. It may help to ensure the programmed death of cancerous cells. It can also prevent angiogenesis, which means stopping blood vessels in the cancerous tissue. This can help the growth and spread of cancer.
Depression
Turmeric may improve the function of brain neurotransmitters like serotonin and dopamine. This can help patients with depression.
Fun Fact: Did you know that van Gogh believed that yellow is the color of happiness? The color of the young turmeric paste matches the significant yellow color.
Antimicrobial effect
Curcumin is also an effective antimicrobial agent and effectively stops the growth of common microbes. It may help fight infection and provide protection. This ability makes it a great ingredient for skincare as it may help with acne and rashes. Food cooked with turmeric has a longer shelf life.
Managing Diabetes
According to some research, turmeric may help with managing type 2 diabetes. Curcumin limits the release of insulin, potentially limiting the blood sugar level.
Disadvantages of Turmeric
There are some drawbacks and considerations of turmeric. Turmeric has the ability to thin the blood. In usual cases, it may not cause any issues. But if you are taking blood-thinning medicines such as warfarin, you should avoid turmeric. People with blood-thinning disorders should also avoid it. Turmeric may also cause digestive issues in high doses. You may experience symptoms like stomach discomfort, nausea, and vomiting.
Some research suggests turmeric may also interact with the iron absorption pathway and limit absorption. The study was on people who consumed turmeric extract for osteoporosis. Turmeric can absorb and store lead from contaminated soil. Lead-contaminated turmeric can have adverse effects such as lead poisoning and fetal injury. Always choose a trusted and organized source while buying turmeric. Lastly, some people may also have allergies to turmeric. People with turmeric allergy should avoid it.
How to eat Turmeric?
If you want to consume turmeric for its benefits, it is highly recommended to eat it with black pepper. The black paper contains a molecule called piperine. It improves the bioavailability of curcumin by up to 2000%. With half to one spoon of turmeric, add a pinch of black pepper. So how do you eat it? Add it to tea, smoothie, or milk. For a better taste, you can add honey to your turmeric drink. If you are consuming turmeric extract, you don’t need black paper. The extract should contain everything your body needs for optimum absorption.
Uses of Turmeric
Turmeric is primarily used as a spice and herbal medicine. It works as a natural food color and a flavor enhancer in curry and dishes. You can also make turmeric tea and smoothies. Add some turmeric to your milk and you get golden milk. It is also very popular as a skin and hair care product for women. Turmeric masks on the skin have several benefits. It glows on the skin, fights acne, and demolishes scars. The antioxidant property of turmeric helps to reduce the signs of aging. Turmeric can also be used to dye your white clothes organically.
Taste of Turmeric
Termaric’s taste is not very pleasing to eat alone. Although it has a refreshing smell. It fits well with curry and other similar dishes. Eating raw is generally more beneficial, but the taste may not be for everyone.
Natural Turmeric in the Wellness Industry?
Turmeric is well known in the space of wellness space. It has been used in India for thousands of years. In modern times, other parts of the world are also loving the goodness it brings to the human body. Supplements and capsules are quite available. As turmeric is not suitable for eating raw, curcumin from turmeric is not very effectively absorbed. Supplements and capsules contain the necessary components and potency for maximizing their absorption rate in the body. Turmeric tea is also available in many places. Turmeric skin care products are probably the most loved products among women.
Future of Turmeric in Human Civilization
In the future, turmeric is very likely to continue serving human civilization like it has for thousands of years. Due to technology and science, the use of turmeric is likely to change. But there is no sign that it will lose its place within us. If we take a look at Google Trends, we can see it has grown in popularity since 2004 and is still holding a stable high line.
FAQ
Can I mix turmeric with sugar?
Yeah, turmeric and sugar scrubs are very common for skincare. However, there is no health benefit of eating turmeric with sugar.
How to use turmeric for pain?
You can eat turmeric with milk and drink it for a few days. It may also help by applying turmeric paste in the affected area.
Does turmeric have side effects?
Yes, taking too much turmeric may come with symptoms like headache, stomach upset, acidity, and dizziness. Very few people may also have allergies to turmeric.
Can I rub turmeric on my face?
Yes, turmeric has tons of benefits for skin health. It reduces inflammation, fights acne, brightens skin tone, etc.
Is turmeric good for hair?
Yes, the antibacterial property of turmeric will help with hair fall and dandruff issues. Use a hair product with turmeric or directly apply a turmeric hair mask and wash it after 30 minutes.
Can you eat raw turmeric?
Yes, you can eat raw turmeric. It comes with an earthy, bitter taste. The taste is not very pleasant. But you can cook with it or just add it to milk.
Can turmeric whiten skin?
Yes, turmeric can brighten the skin by reducing melanin production. It will improve the skin complexion, but don’t expect dramatic changes in skin tone.
Does turmeric affect urine?
Yes. Taking a lot of turmeric may cause lower urine than usual. This is not a health concern and will go away itself.
What cannot be mixed with turmeric?
Turmeric should not be eaten with antacids, blood pressure medicine, or diabetes medicine. Turmeric may interact with those drugs.
Conclusion
Turmeric is a spice with many benefits, but it’s a bit tricky to get them. After reading this article, you know the inside out of every piece of information about turmeric. It promotes anti-inflammatory, antioxidant, and antimicrobial activity in the body. It helps with pain relief, supports digestion, boosts immunity, enhances skin health, and much more.
Please read Herbs and Spices Essential: Popular List, Health Benefits & Uses.
Jehrin Islam, MS, is a Nutritionist. A seasoned organic wellness Content writer at MyOrganicBD, a Shape Communications LLC brand. She holds a Master of Science and a Bachelor of Science (Honours) in Food and Nutrition from the University of Dhaka.
She completed her clinical training at BIRDEM Hospital. Worked with healthcare professionals. Jehrin is certified in Therapeutic Diet Chart Making and Diet Counseling. Her work is reviewed by team MyOrganicBD and medical reviewer Dr. Gautam Banik before publication.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
