20 Benefits of Turmeric – An Amazing Spice Still in 2024

Are you looking to spice up your health routine with a powerful, natural remedy? Turmeric, known for its vibrant yellow hue and unique flavor, is more than just a kitchen staple – it’s an amazing spice offering numerous health benefits. In this article, I will reveal 20 benefits of turmeric (and its primary active compound curcumin) that you need to know.

Used culinarily in Southeast Asia for centuries, turmeric as an herbal medicine caught the attention of the modern world only relatively recently. Curcumin has been at the center of numerous health studies which has catapulted the spice into mainstream popularity.

From halting chronic inflammation to preventing cancer, research, and history shows how turmeric can be utilized to help treat or prevent many of the most common and serious health conditions.

Mega Study Shows ‘Best Research’ on Turmeric Benefits

Many of the benefits offered by turmeric are due to its anti-inflammatory and antioxidant properties. The spice can delay aging, support heart health, relieve arthritis symptoms, combat cancer, improve cognitive function, alleviate depression symptoms, aid in weight loss, improve allergies and asthma, benefit the skin and digestive system, enhance sleep quality, reduce headaches and blood pressure, and so much more.

Additionally, turmeric boosts the immune system while aiding in detoxification and reducing joint pain. It also enhances memory function while preventing Alzheimer’s disease by boosting brain-derived neurotrophic factor.

An extensive review published in the International Journal of Biochemistry & Cell Biology compiled the ‘best research’ on turmeric and outlined the proven benefits of this ancient spice.

In the abstract, the researchers write:

“For centuries it has been known that turmeric exhibits anti-inflammatory activity, but extensive research performed within the past two decades has shown that this activity of turmeric is due to curcumin, a diferuloylmethane. This agent has been shown to regulate numerous transcription factors, cytokines, protein kinases, adhesion molecules, redox status, and enzymes that have been linked to inflammation. “

As mentioned, curcumin is a powerful anti-inflammatory agent that is largely responsible for the many benefits of turmeric. Because inflammation plays a role in everything from migraines to cancer and heart disease, the list of potential uses for a powerful and natural anti-inflammatory is almost endless.

“Most chronic illnesses,” the researchers write, “are caused by dysregulated inflammation.” Curcumin can suppress inflammation through multiple pathways which makes it such a powerful healer.

20 Benefits of Turmeric – The Amazing ‘Therapeutic Potential’

According to the review, curcumin has been shown to “exhibit therapeutic potential” in a long list of diseases, including:

• 1. Cancer
• 2. Allergies
• 3. Asthma
• 4. Bronchitis
• 5. Colitis
• 6. Arthritis
• 7. Diabetes
• 8. Psoriasis
• 9. Obesity
• 10. Depression
• 11. Fatigue
• 12. Alzheimer’s disease
• 13. Parkinson’s disease
• 14. Epilepsy
• 15. Multiple sclerosis
• 16. AIDS
• 17. Kidney disease
• 18. Bone abnormalities
• 19. Liver diseases
• 20. Muscle soreness

The review is like none other in its extensive collection of research citations, providing a wealth of information for anyone seeking to learn more about how turmeric works to heal the body through its anti-inflammatory powers.

And if the research is too academic, the proof is in the pudding:

“The wisdom and scientific credentials of curcumin in the Ayurvedic and Chinese systems of medicine have been corroborated by numerous studies conducted over the past 30 years. These observations are also supported by epidemiological data suggesting a lower incidence of chronic diseases in people from countries where curcumin is consumed.”

In other words, to experience the full benefits of turmeric and its active constituent curcumin, you don’t need to do the research, you simply need to add it to your diet. But remember to combine turmeric with black pepper for optimal absorption. Learn more about that via the link.

But if you want more, keep reading to dig even deeper into turmeric‘s health benefits.

Slow Down Aging, Say NO to Free Radicals

Cellular damage caused by free radicals is a key factor in the aging process and the development of age-related diseases.

Curcumin’s ability to neutralize free radicals stems from its chemical structure, which effectively disrupts the chain reactions initiated by these harmful molecules.

Additionally, curcumin boosts the activity of the body’s antioxidant enzymes, enhancing its defensive capabilities against oxidative stress and cellular damage, thereby potentially slowing down the aging process.

Improved Heart Health

With its potent anti-inflammatory and antioxidant properties, curcumin can reduce inflammation and oxidation – both of which are significant contributors to heart disease.

Additionally, studies have illuminated curcumin’s ability to improve the function of the endothelium – the lining of blood vessels. An optimally functioning endothelium is crucial for heart health as it regulates blood pressure and prevents blood clotting.

Further, curcumin has been shown to lower “bad” LDL cholesterol levels while increasing levels of “good” HDL cholesterol.

Lastly, curcumin has been found to have positive effects on blood pressure, lowering both systolic and diastolic blood pressure levels in individuals with high blood pressure.

It achieves this by acting as a vasodilator, meaning it helps relax and widen blood vessels, allowing for better blood flow and reduced pressure against the vessel walls.

All of this helps prevent cardiovascular disease and promote overall heart health.

Arthritis Symptom Relief

Chronic low-level inflammation plays a big role in arthritis symptoms. By reducing inflammation, turmeric may help alleviate joint pain and stiffness commonly associated with arthritis.

The compound helps to inhibit inflammatory pathways, thereby modifying immune system responses, which is especially crucial in addressing autoimmune forms of arthritis.

Cancer Prevention

Possibly one of the most impressive of the top 20 benefits of turmeric, research has repeatedly shown that turmeric is a powerful cancer fighter in several studies.

Curcumin has been shown to suppress cancer stem cells in numerous types of cancers, including glioma, breast, colorectal, pancreatic, brain, and esophageal cancers. Oh, and it also helps combat colorectal cancer. Crazy, right?

The link above dives more into that powerful benefit of turmeric.

Detoxification

Turmeric may support the body’s natural detoxification systems by thinning the bile and promoting better bile flow

The spice also promotes healthy liver function, which plays a crucial role in detoxifying the body and preventing liver disease.

Brain Protection, Memory Enhancer, Alzheimer’s Protection

Turmeric has been found to provide important support for cognitive health and can even enhance memory. One reason for this revolves around curcumin’s ability to increase levels of brain-derived neurotrophic factor (BDNF), a protein that helps promote the growth of new neurons and is involved in memory and learning.

Further, reducing inflammation and oxidative damage in the brain helps protect cognitive function.

Interestingly, epidemiological studies show that levels of neurological diseases like Alzheimer’s are very low in elderly Indian populations, where turmeric is a common spice.

Reduce Symptoms of Depression, Elevate Mood

Higher levels of BDNF (that brain-boosting protein) are associated with improved mood and reduced symptoms of depression.

Turmeric also helps to support the serotonin and dopamine systems, which play a role in regulating mood.

Other studies have also shown that taking curcumin supplements can help in reducing depressive symptoms.

While the evidence isn’t the strongest, here is what the researchers of this study had to say:

“Our findings suggest that curcumin if added to standard care, might improve depressive and anxiety symptoms in people with depression.”

Promotes Healthy Skin – Helps Complexion, Acne, and More

Turmeric has amazing benefits for your skin.

Curcumin safeguards the skin by halting free radicals and reducing inflammation, thus preventing the signs of aging like wrinkles, fine lines, and pigmentation. Thank you antioxidants!

The anti-inflammatory properties can also reduce redness and skin inflammation, making it great for acne and other skin conditions.

Additionally, turmeric brightens the skin and improves complexion by reducing melanin production.

It’s also great for lightening hyperpigmentation caused by sun damage or scarring.

Lastly, turmeric can combat various skin conditions like eczema and psoriasis, providing relief from itching and irritation.

Whether you’re integrating turmeric into your skincare routine or adding a pinch to your favorite dishes, this wonder spice can be a timeless secret to radiant and youthful skin. Don’t apply it too often though, as it might make you look like a carrot when you don’t want to.

How to Include Turmeric in Your Diet – Turmeric Recipes

Enjoying turmeric is easy – simply add the spice to your meals! Mix turmeric with yogurt or sprinkle it on roasted vegetables or meat dishes for added flavor and health benefits.

Below is a delicious and easy-to-make turmeric tea recipe, along with other mouthwatering recipes that feature this incredible spice.

Turmeric Tea Recipe

To make turmeric tea, here’s a simple recipe you can try:

• Boil 2 cups of water in a pot.
• Add 1 teaspoon of turmeric powder or 2 teaspoons of grated fresh turmeric root to the boiling water.
• Optionally, add some black pepper to enhance absorption.
• Let the mixture simmer for about 10 minutes.
• Strain the tea into your cup or mug.
• You can add honey, ginger, or lemon to enhance the flavor if desired.

You can also try these delicious recipes!

Turmeric Golden Milk: Warm up a cup of milk (dairy or plant-based) with a teaspoon of turmeric, a pinch of black pepper, and a dash of honey, or maple syrup for sweetness. Sip on this comforting drink before bed for better sleep.

Turmeric Smoothie: Blend a ripe banana, a handful of spinach, a tablespoon of turmeric, a spoonful of almond butter, and your choice of milk until smooth. This vibrant smoothie is packed with nutrients and makes for a refreshing start to the day.

Turmeric Roasted Vegetables: Toss your favorite vegetables like cauliflower, carrots, and Brussels sprouts with olive oil, salt, pepper, and a teaspoon of turmeric. Roast in the oven at 400°F (200°C) until tender and golden brown for an easy and flavorful side dish.

Turmeric Rice: Add a teaspoon of ground turmeric to your rice cooker or pot while cooking plain rice. The turmeric will infuse the rice with its warm color and subtle flavor.

Turmeric Salad Dressing: Whisk together olive oil, lemon juice, minced garlic, Dijon mustard, honey, or maple syrup for sweetness, and a teaspoon of turmeric. Drizzle this dressing over your favorite salad greens for added flavor and health benefits.

Turmeric Chicken Curry: Sauté diced chicken breast with onions, garlic, ginger paste, tomato puree, or chopped tomatoes in olive oil until cooked through. Stir in ground turmeric along with other spices like cumin and coriander for an aromatic curry dish.

Where to Find / Buy Turmeric Extracts (Supplements)

Turmeric supplements (or curcumin supplements) can be found and bought in various forms, such as powder, capsules, extracts, or as an ingredient in other supplements. You could even buy whole turmeric rhizomes (roots) that you can grind into a powder yourself.

When purchasing turmeric extract or curcumin extract for oral supplementation, look for high-quality organic options to ensure the best potential health benefits. This is true for all dietary supplements.

Here is a more budget-friendly option, and here is one that goes above and beyond in what it offers.

To ensure optimal absorption of curcumin, it’s recommended to consume turmeric with black pepper. Black pepper contains a compound called piperine which enhances the body’s ability to absorb curcumin.

Potential Side Effects of Taking Turmeric Extract

Consuming turmeric is generally safe for healthy adults when taken in moderation as a food ingredient. However, there are potential side effects to be aware of.

Turmeric also has an anticoagulation effect, meaning it can interfere with blood clotting. Exercise caution when taking turmeric alongside blood-clotting medications like warfarin or aspirin.

Additionally, there is a concern that turmeric may increase the risk of kidney stones in some individuals.

Another thing to consider is that consuming very high amounts of turmeric can interfere with iron absorption and exacerbate symptoms of iron deficiency anemia. Pregnant women should also avoid taking large medicinal doses of turmeric as it could potentially affect hormone levels and lead to complications.

Lastly, turmeric supplementation may interfere with the effectiveness or side effects of medications for conditions like diabetes or acid reflux.

As always, moderation and consulting a healthcare provider are key when incorporating new herbs or compounds into your routine.

Start Enjoying Turmeric Today

Turmeric is an incredible spice that offers a wide range of health benefits. From reducing inflammation and fighting cancer to improving heart health and boosting brain function, turmeric has proven its medicinal properties.

As studies progress, turmeric is expected to be a key ingredient in the prevention and treatment of many of today’s diseases.

“Since curcumin is an antioxidant, anti-inflammatory and lipophilic action improves the cognitive functions in patients with AD. A growing body of evidence indicates that oxidative stress, free radicals, beta amyloid, cerebral deregulation caused by bio-metal toxicity and abnormal inflammatory reactions contribute to the key event in Alzheimer’s disease pathology,” says a study on PubMed.

Scientists have only begun revealing the exact health benefits of this plant.

By incorporating turmeric into your diet through simple recipes like turmeric tea or adding it to your meals, you can reap the numerous advantages this superfood offers.

Remember, consult your doctor before taking any new dietary supplement or making significant changes to your diet.