As a dietitian, I often get asked about the health benefits of turmeric. Here are the 10 Health Benefits of Turmeric with examples of how you can add it to your meals.
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What is Turmeric?
Turmeric (Curcuma Longa) is a plant native to Southeast Asia in the same family as the ginger root. It has a bright color and earthy and peppery flavor. Although you can occasionally find fresh turmeric root at the grocery store, it is typically ground into a spice used in many culinary dishes around the world.
Common recipes with turmeric include Indian curry powder and stews, golden milk (turmeric milk), Japanese teas, immunity juices and smoothies, and Middle Eastern spice blends. Turmeric, known for its bright-yellow color, is sometimes added to mustard and some kinds of chips in the United States.
Curcumin is the active ingredient in turmeric. This active compound is a polyphenol nutrient and a powerful antioxidant shown to decrease inflammatory markers. The turmeric root is also high in other vitamins including vitamin C and has a long history of use in Ayurvedic medicine for its medicinal properties.
Clinical trials have shown turmeric to have many human health benefits from reducing the risk of heart disease to supporting joint health and brain function.
So without further ado, here are 10 Turmeric Benefits!
10 Health Benefits of Turmeric
1. High in Antioxidants
Turmeric is a potent antioxidant that fights oxidative stress from free radicals in the body on a molecular level. Having a balance of oxidants and antioxidants is important for overall health and cancer prevention.
Oxidative damage caused by free radical build-up has been linked to several chronic illnesses including cardiovascular diseases, Alzheimer's disease, rheumatoid arthritis, and the development of cancer cells.
Adding foods that are high in antioxidants to your diet, including turmeric powder, can improve your overall health including heart health and cognitive function. Even just half of a teaspoon of powdered turmeric can add a ton of flavor and nutrition!
2. Anti-Inflammatory Properties
Research has shown that curcumin can reduce inflammation in the body. This is good news since even mild chronic inflammation can lead to heart disease, high blood pressure, and obesity. Inflammation can also contribute to digestive health issues and gastrointestinal illnesses including irritable bowel syndrome and ulcerative colitis.
In addition, inflammation has been linked to neurodegenerative diseases such as Alzheimer's Disease. Turmeric can inhibit inflammatory mediators and have neuroprotective effects.
A great health benefit of adding turmeric to your daily diet is to reduce inflammation to help prevent these chronic illnesses.
3. Aids in Relieving Muscle Soreness
Because it is an anti-inflammatory, turmeric can significantly improve muscle soreness, particularly after exercise. In this way, adding turmeric to your foods has the potential to improve and benefit your athletic performance.
If you are an athlete or training for a race, consider turmeric supplements or having a cup of turmeric tea in the evenings after a good workout!
4. It has Anti-Cancer Properties
Since the curcumin content of turmeric has antioxidant properties that lead to a decrease in free radicals, it can protect the body against cancer-causing carcinogens found in the environment.
A recent study also showed that turmeric has the potential to suppress cancer cells from developing and progressing in many types of cancer. These include prostate and biliary cancer, which impacts the bile duct that connects the liver, gallbladder, and small intestine.
Polyphenols from turmeric can be toxic to the cancer cell itself, therefore inhibiting tumors from spreading. In vitro studies have shown that turmeric can also decrease resistance to chemotherapy.
Although more human studies are needed on this therapeutic effect, adding turmeric to a person's diet could be used in conjunction with cancer treatment to offer a health benefit.
5. Supports Immunity
Perhaps one of the most popular health benefits of turmeric in recent years is its antibacterial, antifungal, and antiviral properties. Suffice it to say, turmeric supports immune function and is found in many immunity shots and drinks.
This is particularly important to people who are prone to get sick and can also help with healing wounds. So next time you feel a cough, flu, or allergies coming on and are looking for natural remedies for your immune-system, add turmeric spice to your cooking.
To get your daily dose of turmeric, make a homemade immunity shot or look for turmeric on the ingredient list of a store-bought version!
6. Can Relieve Joint Pain Caused by Arthritis
Osteoarthritis is a chronic joint condition associated with inflammation. A study conducted by the Journal of Medicinal Food showed evidence that turmeric extract reduced arthritic pain for people with osteoarthritis or rheumatoid arthritis compared to those given a placebo.
In this study, supplementing with 1000 mg of curcumin supplements for 8-12 weeks led to similar pain relief as anti-inflammatory drugs such as Nsaids (Ibuprofen). Be sure to talk with your healthcare provider or dietitian before starting any supplement regimen!
7. Decreases the Risk of Metabolic Syndrome and Diabetes
Metabolic syndrome refers to a group of risk factors for cardiovascular disease including abdominal obesity, high blood pressure, impaired fasting glucose, high triglyceride levels, and low HDL (good) cholesterol. In addition, metabolic syndrome can cause insulin resistance which can lead to type 2 diabetes.
In one study, rats were fed a fatty diet for 60 and 75 days to induce diabetes and insulin resistance and then given curcumin supplements. The curcuminoids were shown to improve insulin sensitivity and lower blood sugar levels in the diabetic rats.
Since diet plays an important role in the prevention of metabolic syndrome, adding turmeric to nourishing meals can have a positive effect on those at risk.
8. Can Protect Against Liver Problems
The liver helps to flush toxins from the body and creates bile that breaks down fats and helps with digestion. Alcohol and drugs, including certain prescription drugs, can harm the liver over time. Animal studies on rats have suggested that turmeric can be protective against liver damage and liver disease.
When it comes to turmeric for protecting against liver problems, add the yellow-orange spice as part of a healthy diet rather than taking it in high doses in supplement form which can harm the liver.
As a reminder, always consult with your dietitian or healthcare provider before taking any kind of supplement including curcumin supplementation.
9. Can Reduce Symptoms of Anxiety and Depression.
For those who do not want to take medication, alternative approaches to treating mental health issues, including anxiety and depression, often include dietary choices. Turmeric has been used for a long time with other herbs in Ayurvedic medicine to treat a variety of conditions, including anxiety and depressive disorders.
A recent study published in Frontiers in Psychiatry suggests that curcumin may be a promising alternative option in the treatment of major depressive disorder and can have neuroprotective effects.
Learn about other foods that support brain health.
10. Helps Reduce Cholesterol and Triglycerides
A 2017 meta-analysis study published in the Nutrition Journal showed that turmeric may also help prevent heart disease and lower cholesterol levels. Although more research is needed, turmeric and curcumin were shown to lower LDL (low-density lipoprotein) and triglyceride levels when compared to a control group.
What Does Turmeric Taste Like?
Turmeric has an earthy, slightly bitter citrus flavor.
How Can I Get More Turmeric in My Diet?
Here are some ideas for how to add turmeric to your food:
- Mix it with other spices to make a curry spice blend to use on vegetables.
- Cook whole grains with a dash of turmeric. Brown rice is a great example!
- Include it in curries, soups, stews, and other comfort foods.
- Herbal tea including turmeric tea which often also has another closely related herb, ginger. Ginger tea can help with indigestion, nausea, and intestinal tract discomfort.
- Add turmeric to smoothies blended with fruits, leafy greens and plant-milk. Berries are a great source of phytochemicals including flavonoids which can help support brain health.
What Activates the Curcumin in Turmeric?
Turmeric by itself isn't absorbed very well in the body due partially to rapid metabolism. However, combining it with black pepper makes can increase the bioavailability up to 2000%. This is because of an active component of pepper called piperine that helps with the absorption.
In conclusion
The spice turmeric is used in many recipes and offers several health benefits! It is a natural anti-inflammatory and powerful antioxidant that can reduce the risk of chronic-disease and many cancers. Research suggests it also helps with heart health and may help in lowering cholesterol and triglyceride levels. It can also decrease the risk of dementia illnesses.
Use ground turmeric or turmeric paste in Indian cuisine including curries and stews, marinades, or teas. Making an immune boosting shot at home is a great use of turmeric and can help prevent colds and flu. Even small amounts of turmeric can add a ton of flavor and have beneficial effects on your health!
This article is not meant to be medical advice. If you are considering taking a turmeric supplement or curcumin supplement, consult with your healthcare provider or a registered dietitian. They can discuss dosage before starting any supplementation to make sure side effects and toxicity are not a risk.
References: Journal of Functional Foods, Clinical and Experimental Pharmacology and Physiology, Food Journal, Frontiers in Psychiatry, Hopkins Medicine, Journal of Alzheimer's Disease Reports, Journal of Medicinal Food, Medical News Today, Oxidative Medicine and Cellular Longevity, BMC Complementary and Alternative Medicine
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