Researchers have studied countless herbs and roots for their benefits, and they continue to do so. One of the most commonly researched spices is turmeric, known for its active component, curcumin. Turmeric, the yellow-orange root of the Curcuma longa (scientific name of the turmeric plant), is widely available in root form, as a powder, and even as supplements. In this article, we’ll delve into the numerous health benefits of turmeric and explore various ways to incorporate this powerful spice into our diet.
Note: Trurmeric and curcumin are used interchangeably in this article
The exact origins of turmeric usage remain unclear, but evidence from ancient pots in Harappan India, dating back to over 2500 BC, suggests early use of this spice. These archaeological findings indicate that turmeric likely originated in the Indian subcontinent, where it has been used for thousands of years. Today, turmeric remains a key ingredient in Indian cuisine and is essential in traditional Ayurvedic medicine, a holistic system with ancient Indian roots.
Turmeric has gained great popularity in the research world over the last 10-15 years. In fact, if you search for the word “turmeric” on PubMed (a research database), you will discover a steep increase in published papers on this spice. So, what makes it special and attention-worthy? And what does science say about it? Here are several health benefits of turmeric backed by studies:
Turmeric has Anti-Inflammatory/Antioxidant properties
First, what is inflammation? It’s a complex cascade that the body initiates in response to various stressors, sometimes localized and sometimes affecting the entire body. Inflammation is the body’s way of reacting to challenges by recruiting various cells and sending numerous chemical signals. Whether it’s an infection or injury, the body responds to the disturbance.
The details of the inflammatory process are beyond the scope of this article, but it’s helpful to have a general understanding of inflammation. Scientists often examine various markers when studying this process, including C-reactive protein, TNF-α, and interleukins such as IL-6.
A systematic review and meta-analysis of randomized controlled trials showed that turmeric supplementation significantly reduced levels of several inflammatory markers, including C-reactive protein, TNF-α, and IL-6.
Another analysis of 32 studies demonstrated similar results, finding that dietary curcumin decreased C-reactive protein, IL-6, and TNF-α levels, while increasing the anti-inflammatory cytokine IL-10.
While these and many other studies are promising, some papers found no such effect of turmeric.
Take-away: There is strong evidence suggesting turmeric’s anti-inflammatory properties with daily intake.
Turmeric could help with autoimmune diseases
Autoimmune diseases are more prevalent than commonly thought. About 10% of the world’s population and approximately 50 million people in the US have autoimmune diseases. An autoimmune disease arises when the immune system incorrectly attacks the body’s own cells and organs, resulting in a range of diseases based on the specific system involved. The most common of these are Rheumatoid Arthritis, Type 1 diabetes, and Psoriasis. As a result, researchers have explored the potential health benefits of turmeric for autoimmune diseases.
A meta-analysis of 31 randomized controlled trials examined the efficacy of turmeric in treating various autoimmune diseases. The study found promising results for certain conditions, including psoriasis, rheumatoid arthritis, and ulcerative colitis.
Type 1 diabetes and Turmeric
There is some evidence in the scientific literature that turmeric could affect our immune system to some degree. A study published in the Journal of Clinical and Experimental Immunology found that in an accelerated-diabetes mouse model, curcumin delayed the onset of diabetes and, in some cases, prevented autoimmune diabetes from forming. This effect is attributed to curcumin’s ability to interrupt specific pathways involved in the recruitment and presence of immune cells.
Rheumatoid arthritis and Turmeric
Rheumatoid arthritis (RA) is a joint disease believed to be caused by an autoimmune process, leading to joint pain and inflammation. Therefore, studies have examined the effects of curcumin in treating RA symptoms, given its anti-inflammatory properties. Traditional treatments for RA include non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.
A systematic review of 51 articles found that curcumin could be clinically effective in treating the inflammation associated with Rheumatoid Arthritis. Although most studies did not involve humans, the human study did demonstrate symptomatic improvement, including reduced joint stiffness and swelling.
Researchers also studied the efficacy of curcumin in treating RA symptoms compared to anti-inflammatory medications like ibuprofen. A study compared 500 mg of curcumin to 50 mg of diclofenac sodium (an NSAID) and a combination of the two. They found that curcumin had the greatest effect on disease activity and an impressive safety profile compared to standard NSAIDs.
Another placebo-controlled clinical trial examined the effect of curcumin supplementation versus a placebo in women diagnosed with rheumatoid arthritis. The researchers found that women who took 500 mg of curcumin daily experienced reductions in inflammatory markers, BMI, and waist circumference.
Many studies have highlighted the health benefits of turmeric, exploring its potential advantages not only for rheumatoid arthritis but also for osteoarthritis.
Take-away: There’s evidence to suggest clinical efficacy of curcumin in treating symptoms of some autoimmune diseases, such as mild Rheumatoid Arthritis.
Turmeric can have positive effects on brain health
Turmeric wouldn’t be considered a superfood without having an effect on brain health. A 2015 study from UCLA found that curcumin increases a substance in the brain called docosahexaenoic acid (DHA). DHA, an omega-3 fatty acid, supports normal brain function in adults and plays a crucial role in brain development for infants. DHA deficiency has been linked to mental disorders such as anxiety and depression, as well as cognitive diseases like Alzheimer’s.
Indeed, a meta-analysis on the effect of curcumin on depression and anxiety found a significant overall effect on symptoms of both conditions. Although the sample size was small, the results are encouraging.
Another systematic review of trials examined five studies on the effect of curcumin on cognitive function. The review found evidence that curcumin consumption significantly improved visual memory, attention, and scores on the Montreal Cognitive Assessment tool.
Take-away: Regular Curcumin consumption could potentially support brain health.
Other benefits worth mentioning:
There are other proposed health benefits of Turmeric such as anticancer, liver-protective, and heart-protective effects. This paper published in 2020 by authors who collaborated internationally is worth reading.
More information on Turmeric
What does Turmeric taste like?
It’s challenging to describe the taste, but you’ll notice earthy notes that are slightly bitter, with a hint of peppery aftertaste.
How do you use Turmeric in food?
Turmeric is a versatile item used in the culinary world as a spice and enjoyed as a tea. There are many ways to incorporate it into your dishes. One of my favorite methods is adding a tablespoon of turmeric to the water when cooking rice or quinoa. This adds depth of flavor and color to the grains, making it an easy way to consume more turmeric. Other ways I incorporate turmeric include adding it to my greens smoothies, soups, or even sauces.
But my favorite way of all is turmeric tea. It is readily available in the market as teabags, or you can prepare your own from scratch. Either way, it has an earthy kick with a welcoming aroma that evokes warmth and comfort with each sip.
Supplements: how much Turmeric per day?
Research on turmeric’s health benefits shows a range of recommended dosages, with the Joint FAO/WHO Expert Committee on Food Additives (JECFA) advising a daily intake of 3 mg per kilogram of body weight. For a 70 kg person, this equates to a recommended dose of 210 mg of turmeric. Most supplements offer 500 mg to 1500 mg, which is acceptable since our bodies cannot easily absorb curcumin. This brings us to our next point: pepper.
Turmeric and Black pepper: why the pepper?
It turns out that pepper (Piperine is the active compound) aids in the absorption of curcumin in our bodies. That’s why, if you buy supplements or use turmeric in your food, be sure to sprinkle in some pepper for better absorption.
Where to buy fresh Turmeric?
Turmeric is quite easy to find; most local grocery stores carry it in both root and powder forms. The root form resembles ginger, so it’s often mistaken for it. Besides fresh forms, you can now find “turmeric shots” available widely. If you decide to buy these, make sure they’re natural and contain no additives, such as sugars.
What are the health benefits of Turmeric and Ginger?
Some supplements combine turmeric with ginger. Is there a reason for this? Ginger is rich in antioxidants and has anti-inflammatory properties. Indeed, a study conducted in Australia showed that the combination of ginger and turmeric exhibits a synergistic anti-inflammatory effect. This means that their combined effect is stronger than their individual effects, highlighting the turmeric and ginger benefits.
Does Turmeric Expire?
Yes, but it has a long shelf life if stored properly. Typically, if kept in a dark, cool, and dry place, it can last for 1-2 years. However, it’s not advisable to store it for this long, as it can start to lose some of its potency.
Are there side effects for using Turmeric?
It depends. Moderation is key, but some people may experience an upset stomach when consuming turmeric. Therefore, it is important to consult with your doctor if you have any concerns when taking any supplement, not just turmeric.
Not many foods deserve the title of “superfood,” but turmeric has truly earned it. As more research emerges on the unique properties of turmeric, it’s important to remember that it has been used for thousands of years in many cultures. Assuming you’re not allergic to it, turmeric can be a great addition to your spice cabinet and meals. Not only will it bring a unique depth of flavors to your dishes, but you’ll also reap the health benefits that make it a special.
