9 Health Benefits of Turmeric and How to Use It

Known as the “golden spice” due to its bright yellow color, turmeric is a staple in Indian cuisine. This spice is known not only for its flavor and color, but also for its impressive health benefits. It contains a compound called curcumin, which is a powerhouse of antioxidants and anti-inflammatory properties. It’s widely used in curries, soups, and even smoothies. Turmeric is believed to help boost immunity, improve digestion, and even improve brain function. So the next time you add a pinch of turmeric to your meal, remember that you’re not just spice things up—you’re giving your body a boost of nutrients it needs! Find out all the benefits of turmeric and why you should add it to your diet.

What is turmeric?

Turmeric is a traditional spice from India that contains a powerful compound known as curcumin. The spice is derived from a plant in the ginger family known as Curcuma longa and is native to Southeast Asia, with India being the main commercial producer. Turmeric has a warm, slightly bitter taste and is commonly used to add color and flavor to curries and other dishes. Because of its curcumin and other active compounds, turmeric may help reduce inflammation and is often used to treat pain and inflammatory conditions. It is also an important element in Ayurveda and various traditional Indian medical practices.

What are the benefits of turmeric?

Here are 9 benefits of turmeric that will convince you to include it in your diet:

1. Has anti-inflammatory properties.

If your muscles ache easily and your joints are constantly sore, try adding turmeric to your diet. It contains a bioactive compound called curcumin, which acts as a painkiller and can help reduce inflammation and relieve common aches and pains. Because of these properties, it may play an important role in reducing the risk of a number of diseases, such as heart disease and joint problems like arthritis, suggests a study published in the Journal of Oxidative Medicine and Cellular Longevity.

2. Rich in antioxidants

Turmeric is full of antioxidants that fight free radicals in your body. Free radicals are those pesky molecules that can cause oxidative stress and damage your cells. Curcumin helps neutralize these free radicals, reducing oxidative damage and supporting overall health, as found in a study published in the journal AntioxidantsThis antioxidant effect slows down aging and reduces the risk of many diseases.

3. Relieves pain

If you've ever experienced a nagging pain that just won't go away, turmeric may be the remedy that makes all the difference. “Turmeric has anti-inflammatory properties and curcumin compounds that can help relieve pain, especially joint pain and muscle pain. Turmeric helps reduce discomfort associated with arthritis and osteoarthritis by reducing inflammation in the body,” says the nutritionist. Dr. Rohini Patil. So add this natural pain reliever to help you cope with the discomfort.

4. Improves liver function.

Another benefit of turmeric is its positive impact on liver function. Your liver is one of the most important organs in your body, working hard to filter out toxins. Curcumin has been shown to improve liver function by increasing the production of bile, which helps break down fats and flush out toxins. In fact, a study published in BMC Complementary and Alternative Medicine shows that turmeric's antioxidant action can protect your loved one from exposure to toxins.

5. Reduces the risk of cancer

Yes, turmeric may potentially reduce the risk of cancer and improve overall health. The study was published in the journal Nutrients claims that curcumin has been found to be a useful herb in the treatment of cancer. It may help suppress the growth and development of cancer cells and prevent them from spreading. Although more research is needed, including turmeric in your diet may be a way to reduce your risk of cancer.

6. Promotes digestion.

Do you often have digestive issues? If so, add turmeric to your daily diet. Turmeric is known to stimulate bile production, which can help quickly digest fats and reduce intestinal inflammation. Additionally, turmeric’s antioxidant and anti-inflammatory properties can help soothe the digestive tract and reduce symptoms of digestive disorders like irritable bowel syndrome (IBS), according to a study published in Metabolic brain disease.

7. Improves memory

Curcumin not only supports your physical health, it is also great for cognitive function. A study published in Research on neural regeneration has shown that turmeric can improve memory and cognitive function. It helps reduce the risk of inflammation and oxidative damage, which may play a role in Alzheimer's disease. “Turmeric is also beneficial because it is thought to increase levels of brain-derived neurotrophic factor (BDNF), a protein associated with improved brain function and mood,” explains Dr. Patil.

Read also: Does turmeric help you lose weight?

8. Fights free radicals

As mentioned earlier, turmeric is full of antioxidants that help fight free radicals. Free radicals are highly reactive molecules that can damage your cells and lead to a variety of health problems. By neutralizing these free radicals, turmeric helps protect your cells from oxidative damage and supports overall health, according to the journal AntioxidantsThis antioxidant effect is especially important for maintaining cellular health and preventing premature aging.

9. Helps to cope with depression

Turmeric has been noted to help improve mental health by reducing the risk of anxiety and depression. “The curcumin in turmeric may have mood-boosting effects, which may help relieve symptoms depression“, says Dr. Patil. But remember, this is not a replacement for traditional treatment for mental health issues. It is simply a way to provide some additional support for mental well-being.

Side effects of turmeric

Turmeric is commonly consumed for its health benefits and color, but its active ingredient, curcumin, can cause some side effects, especially when consumed in excess. Here they are:

1. Upset stomach

One notable side effect is stomach upset, which can occur due to its ability to irritate the gastrointestinal tract. This usually only occurs when taking large doses of turmeric or supplements. Turmeric stimulates the production of gastric acid in the stomach, which can negatively affect digestion. A study published in Journal of Clinical and Experimental Pharmacology and Physiology It was found that some participants who used turmeric for cancer treatment experienced digestive problems, which forced them to eliminate the spice from their diet.

2. Blood thinning

Turmeric has cleansing properties that can thin the blood, increasing the risk of bleeding, especially during surgery and when taking other types of anticoagulants (blood thinners), according to a study published in American Journal of Health System PharmacyPeople taking blood thinners such as warfarin (Coumadin) should avoid taking high doses of turmeric as it may cause easier bleeding. Blood thinners are used to prevent blood clots and reduce the risk of medical problems caused by blood clots, including heart attacks, strokes, etc.

3. Contractions

“Turmeric can also stimulate uterine contractions, which can be problematic for pregnant women or those with certain reproductive health issues,” warns Dr. Patil. So be sure to consume turmeric after consulting your doctor.

4. Iron absorption

Turmeric in high doses may interfere with iron absorption. It is one of the spices known to inhibit iron absorption by 20 to 90 percent in humans, reducing iron levels in the body, according to a study published in Kureus. Therefore, you should be a little careful when consuming turmeric.

Who should avoid turmeric?

While turmeric is generally safe and has many health benefits, there are some people who should avoid or limit its use. These include:

• Pregnant and lactating women
• People with kidney or gallbladder disease
• Those undergoing chemotherapy
• People with liver or bile duct problems
• People with bleeding disorders, diabetes or iron deficiency
• People taking anticoagulants or antidiabetic drugs
• Persons who have had surgery within the last two weeks

If you have any of these conditions or are taking medications, consult your doctor before including turmeric in your diet to make sure it is safe for you.

What medications should be avoided while taking turmeric?

Turmeric can interact with a variety of medications, so it’s important to use caution when using it. Avoid or consult your doctor if you’re taking:

• Blood thinning medications such as warfarin and clopidogrel.
• Blood thinning supplements such as cloves, ginger, garlic, tansy, angelica, ginkgo and willow.
• Antidiabetic drugs such as glyburide.
• Chemotherapy drugs such as doxorubicin, cyclophosphamide, paclitaxel, and docetaxel.
• Hormone replacement therapy.
• Antibiotics such as norfloxacin.
• Cholesterol-lowering drugs such as statins.
• Anti-inflammatory drugs: sulfasalazine.
• Gout medications such as colchicine.
• A drug for the treatment of menopause, fezolinetant.

Always consult your healthcare provider before adding turmeric to your regimen, especially if you are taking any of these medications.

How to use turmeric?

You can add this spice to your regular dishes to add color and flavor to several dishes and drinks. It is widely used in Indian cuisine, especially in curries and sabzis, due to its bright yellow color. Here are some other ways to include turmeric in your regular diet:

• Turmeric tea
• Golden milk
• Soups and broths
• Fried vegetables
• Rice dishes
• Lentils or stewed beans

So, make sure to add turmeric to your daily diet to reap the health benefits!