Top 10 Turmeric Benefits According To Research
Turmeric (curcuma longa), the pungent spice we often use in soups and stews, is also a pretty powerful natural remedy. It has been used for more than a few millennia to treat simple things like colds and even more serious diseases such as cancer.
According to recent studies, turmeric is really powerful, enough to reduce inflammation in our bodies and prevent the development and growth of cancer cells.
Turmeric is a plant that grows in southwest India and belongs to the ginger family. It’s a common spice used in India and Bangladesh and one of the main ingredients in curry. As we already mentioned, ancient Asian medicine has been using turmeric to treat a variety of health problems for centuries, with many herbal practitioners still using it today.
Even doctors recommend adding turmeric to your diet. It doesn’t have any adverse side-effects, and it can protect and improve your health in a variety of ways.
In this article I am going to shed some light to Turmeric’s Benefits according to the current research and scientific literature out there.
Turmeric Benefits
Here’s what the powerful Indian spice can help you with:
1. Relieves Inflammation
As one of the biggest causes for a variety of health problems, inflammation should always be kept in check. Although it’s a natural process, it can wreak havoc in our bodies if left untreated. Fortunately, by consuming turmeric regularly, you will never experience any problem inflammation may cause.
Turmeric is full of anti-inflammatory compounds that can reduce the inflammation in your body without endangering your health.
According to this scientific article, turmeric is a natural compound with potential for treating diseases. It’s been studied extensively, showing strong anti-inflammatory properties.
Inflammation is a complex process linked to various diseases like inflammatory bowel disease, psoriasis, atherosclerosis, and even COVID-19. Curcumin, found in turmeric, can effectively reduce inflammation, offering hope for these conditions.
Just add a bit of it to your diet and you’ll never experience any problems. A recent study has shown that Turmeric it’s far more effective than common drugs for various debilitating condition and works without any side-effects.
2. Lowers The Risk of Cancer
It’s safe to say that cancer is among the deadliest diseases of our time. It’s a serious problem that’s killing millions every year and we have no cure yet.
Natural medicine, however, has been able to at least put the growth of cancer cells under control in many cases. According to a recent study, turmeric can also help with various types of cancer, although only in the early stages.
More specifically, a review article published in the journal, Biomedicines, concluded that curcumin, extracted from turmeric, has anti-inflammatory and anticancer properties. It can regulate immune factors and pathways that influence cancer development. Clinical trials for various cancers are underway.
Another review article published in BMC Cancer focused on curcumin’s anti-cancer effects. By reviewing various clinical studies, it’s found that curcumin, when used alongside chemotherapy and radiotherapy, improves their effectiveness, extends patient survival, and reduces side effects.
3. Improves Your Brain Health
While no one should expect turmeric to make you a genius, consuming it regularly has been known to improve brain health.
A recent study showed much better spatial and non-spatial memory in patients who were regularly consuming 200 and 400 mg/kg) turmeric for 12 weeks which is astonishing. In simpler terms, turmeric promotes neuroplasticity and helps the brain create new connections faster.
It’s just incredible that a natural spice can do for the brain what medicine hasn’t been able to achieve in decades.
4. Improves Your Digestion
Adding turmeric to your diet will do wonders for your digestion. It’s a well-known digestive booster that can treat a variety of problems, including stomach ulcers and ulcerative colitis.
The spice works thanks to its anti-inflammatory properties which will soothe the lining in your digestive tract and relieve all the symptoms of these conditions.
Additionally, the curcumin will stimulate the production of bile in the gallbladder and give your digestion a boost while preventing the remission of ulcerative colitis. [1] [2]
5. Relieves Arthritis Symptoms
Once again, the anti-inflammatory properties of curcumin are on display. Arthritis patients are advised to add turmeric in their diet as it can gradually relieve the pain and works better than any kind of drug.
A review study assessed the effects of turmeric or curcumin on pain and physical function in people with knee osteoarthritis (OA). It reviewed 10 studies and found that turmeric improved pain and function. When compared to non-steroidal anti-inflammatory drugs (NSAIDs), turmeric showed similar results.
Another study evaluated curcumin’s effectiveness and safety in treating rheumatoid arthritis. It analyzed six publications involving 539 rheumatoid arthritis patients. Results indicated that curcumin reduced inflammation levels and improved clinical symptoms, as shown by various measurements.
6. Improves Your Heart Health
Curcumin the main ingredient of Tumeric (Curcuma Longa) can do wonders for your heart health – according always to reseach.
More specifically, turmeric’s active compound, curcumin, has shown promise in preventing cardiovascular diseases (CVDs) associated with aging and obesity. It combats factors like oxidative stress, mitochondrial issues, abnormal metabolism, and inflammation.
Another meta-analysis examined the potential of turmeric and curcumin in reducing blood lipids in individuals at risk of cardiovascular disease. The study involved seven trials with 649 participants.
Turmeric and curcumin were found to significantly lower LDL cholesterol and triglyceride levels when compared to a control group. They also showed promise in reducing total cholesterol levels in patients with metabolic syndrome.
7. Treats Alzheimer’s Disease (Dementia)
Turmeric is a promising treatment for people who fight with Demenita.
A study explored the impact of curcumin, on Alzheimer’s disease (AD) patients. It find out that turmeric enhances cognitive functions in AD patients, countering oxidative stress, free radicals, beta-amyloid accumulation, metal toxicity, and inflammation that contribute to AD progression.
They also concluded that Curcumin reduces beta-amyloid plaques, slows neuron degradation, chelates harmful metals, and suppresses microglia formation.
These effects collectively improve memory in AD patients, offering promise for AD prevention and treatment.
Another study details three Alzheimer’s Disease (AD) patients with severe cognitive decline and behavioral symptoms (BPSD) like irritability, agitation, and anxiety.
They were treated with turmeric – in capsule form. Remarkably, their symptoms improved without side effects.
After 12 weeks, the Neuro-Psychiatric Inventory-brief score significantly decreased, reducing symptom severity and caregiver burden.
☝️ The Neuropsychiatric Inventory–Questionnaire (NPI-Q) is a brief assessment of neuropsychiatric symptomatology in routine clinical practice settings.
One patient’s Mini-Mental State Examination (MMSE) score rose by five points. The others recognized their family within a year.
They continued turmeric for over a year without symptom worsening. This suggests turmeric may significantly improve AD-related behavioral symptoms and benefit AD patients with BPSD.
8. Delays Aging
Turmeric can delay aging not only from the inside but also from the outside. Let’s examine what research says:
This study explored how healthy aging and longevity are influenced by factors like diet, exercise, genetics, and lifestyle.
Curcumin, from turmeric, demonstrated anti-aging effects in research on model organisms. It extended their lifespans, possibly due to its antioxidative, anti-inflammatory, and anti-cancer properties.
Curcumin enhanced superoxide dismutase (SOD) activity and reduced harmful substances, like malondialdehyde (MDA) and lipofuscin. It also influenced important signaling pathways like IIS, mTOR, PKA, and FOXO.
Another systematic review investigated the potential use of turmeric, specifically its active component curcumin, for treating various skin conditions.
The review included 18 studies that explored both oral and topical applications of turmeric and curcumin. The results indicated that these treatments showed promise in improving skin health and disease severity.
Moreover, this paper explores curcumin’s senolytic properties and highlights the importance of delaying the aging process as a cost-effective approach. It discusses curcumin’s potential as a compound found in everyday diets to extend lifespan, alleviate aging symptoms, and slow down age-related diseases linked to cellular senescence.
9. Fights Depression
If you or someone you care about is feeling depressed, you may need to try adding turmeric to your diet.
For example, a systematic review explored the potential of curcumin, a compound in turmeric, in treating depression. The review included 9 studies, finding that curcumin had a significant positive impact on depressive and anxiety symptoms, with good patient tolerance.
Another systematic review and meta-analysis assessed the potential of curcumin as a complementary treatment for depression. Ten trials involving 594 patients were analyzed. The results showed a significant difference in depression and response rates, but no significant differences in drop-out rates or adverse effects.
10. Contains Powerful antioxidants
Turmeric, and specifically its active compound curcumin, contains a variety of antioxidants. These antioxidants include:
- Curcuminoids: Curcumin, demethoxycurcumin, and bisdemethoxycurcumin are the three main curcuminoids found in turmeric. They all possess antioxidant properties.
- Vitamin C: Turmeric contains vitamin C, which is a well-known antioxidant that helps combat oxidative stress.
- Vitamin E: Another potent antioxidant present in turmeric is vitamin E, which contributes to its overall antioxidant activity.
- Beta-carotene: Turmeric contains beta-carotene, a precursor to vitamin A and an antioxidant known for its role in protecting cells from oxidative damage.
- Flavonoids: Turmeric contains various flavonoids, which are a group of antioxidants that can help neutralize free radicals.
- Quercetin: A flavonoid with antioxidant properties, quercetin is found in turmeric and contributes to its overall antioxidant content.
These antioxidants work together to help protect cells from oxidative stress, which can lead to various health issues. While curcumin is the most well-known antioxidant in turmeric, the combination of these antioxidants provides a holistic approach to combating free radicals and supporting overall health.
About Turmeric
Turmeric is a perennial herbaceous plant of the ginger family, whose tuberous rhizomes are used as a spice, a dye, and a medicine. Turmeric has a long history of cultivation and use in India, where it is considered auspicious and sacred. Turmeric is also widely grown and consumed in other parts of Asia, Africa, and the Caribbean.
According to some sources, turmeric originated in South Asia and was spread to Southeast Asia and the Pacific islands by ancient traders. Turmeric was found in archaeological sites dating back to 2500 BCE in India, and to the second millennium BCE in Palestine.
Turmeric was also mentioned in Assyrian medical texts from the 7th century BCE.
Turmeric emerged as an important part of Ayurvedic medicine, an ancient Indian system of natural healing, around 500 BCE.
Turmeric was used to treat various ailments, such as congestion, wounds, bruises, skin conditions, and inflammation. Turmeric was also believed to have spiritual and magical properties, and was used in rituals, ceremonies, and amulets.
Turmeric was introduced to Europe by Arab traders in the 13th century, and was initially used as a dye and a condiment.
Turmeric became known as Indian saffron, because of its similar color and flavor to the expensive spice. Turmeric was also used as a substitute for saffron in some dishes, such as paella.
Today, turmeric is widely recognized for its health benefits, especially its anti-inflammatory and antioxidant properties.
Turmeric contains curcumin, a compound that gives turmeric its yellow color and its healing effects. Curcumin has been shown to protect healthy cells from cancer-causing agents, lower cholesterol levels, prevent heart disease, and improve cognitive function.
Turmeric is still used as a spice in many cuisines, especially in Indian, Thai, and Middle Eastern dishes. Turmeric adds a warm, earthy flavor and a golden color to curries, soups, rice, vegetables, and meat.
Turmeric is also used to make beverages, such as turmeric tea, turmeric milk, and golden latte. Turmeric can also be applied topically to the skin to enhance its appearance and heal wounds.
Frequently Asked Questions
Bottom Line
To sum things up, Turmeric is a yellow spice that has been used for centuries in cooking and medicine. It contains curcumin, a compound that has anti-inflammatory and antioxidant properties. Some of the health benefits of turmeric that are supported by research are:
- It may help reduce inflammation and pain in conditions like arthritis, colitis and allergies.
- It may protect the cells from damage caused by free radicals and environmental factors.
- It may improve mood, memory and brain function by boosting serotonin and dopamine levels.
- It may lower cholesterol, blood sugar and blood pressure levels, and prevent metabolic syndrome.
- It may prevent or slow down the progression of some types of cancer by interfering with tumor growth and angiogenesis.
- It may prevent or treat degenerative eye diseases by inhibiting oxidative stress and inflammation in the retina.
- It may support kidney health by preventing kidney stones and improving kidney function.
Turmeric can be added to foods, drinks or supplements, but it is not well absorbed by the body. To increase its bioavailability, it is recommended to consume it with black pepper, fat or other spices. Turmeric is generally safe, but high doses may cause side effects such as nausea, diarrhea or bleeding. People with certain medical conditions or who take certain medications should consult their doctor before using turmeric.
Read More Articles on Turmeric and Curcumin
ℹ️ FoodNourish is reader-supported. When you buy through links on our site, we may earn an affiliate commission without any surcharge to you.
