Turmeric is a medicinal root rich in curcumin, a natural compound with antioxidant and anti-inflammatory properties. Turmeric may help reduce inflammation, support healthy cholesterol and blood sugar levels, relieve pain, and promote brain and digestive health.

Turmeric is commonly used as a spice, tea, powder, supplement, or topical preparation. Its compounds may also support skin health, complement treatment for some digestive and inflammatory conditions, and help protect cells from damage.

Although turmeric is generally well tolerated, excessive amounts can cause nausea or stomach irritation. Turmeric supplements may not be suitable for people taking anticoagulants, those with bile duct obstruction, or during pregnancy and breastfeeding without medical guidance.

What is turmeric good for?

Health benefits of turmeric may include:

1. Reducing the risk for cancer

Turmeric contains phenolic compounds with antioxidant and anti-inflammatory properties to prevent the development of some types of cancer, like colon, breast, intestinal, bladder and bone marrow cancers.

This plant can also combat cancerous cells and increase the therapeutic effect of chemotherapy and radiation therapy. However, more studies are needed to support the effects of turmeric against cancer.

2. Reducing cholesterol

Due to its antioxidant properties, turmeric can help to reduce LDL cholesterol and triglyceride levels in the blood. This can be beneficial for the prevention of cardiovascular diseases like heart attack, stroke and atherosclerosis.

3. Relieving pain

When used for therapeutic purposes, turmeric can help to relieve headaches and joint pain. It can be used for rheumatoid arthritis, for example, which is associated with joint inflammation that causes pain and difficulty moving.

4. Promoting weight loss

Turmeric can help with weight loss due to its thermogenic action. It can stimulate increased fat and energy burning.

Turmeric can also help to reduce inflammatory markers in the blood, which can become elevated in cases of obesity.

5. Preventing neurodegenerative diseases

Turmeric contains potent antioxidant and anti-inflammatory action that helps to boost cognitive capacity and prevent neurodegenerative diseases like Alzheimer’s, Parkinson’s or dementia.

6. Managing diabetes

This medicinal plant improves pancreatic cell function. This organ is responsible for insulin secretion, which is needed for blood sugar management. Therefore, using turmeric is a great option for patients with insulin resistance or diabetes.

7. Preventing allergy-related conditions

Some studies ^[1],[2], show that turmeric can help to prevent allergy-related conditions, like allergic rhinitis, allergic sinusitis and asthma. It inhibits the production of cytokines and IgE, which are substances that the immune system boosts production of during allergy flare-up

8. Treating intestinal problems

Because of its anti-inflammatory and digestive properties, turmeric is often recommended as a complementary treatment for inflammatory bowel diseases, like Crohn’s disease and ulcerative colitis.

9. Improving skin health

Because of its anti-inflammatory, antimicrobial and antioxidant action, turmeric can be prescribed in cream or capsule form to complement the medical treatment of skin issues like acne, alopecia, dermatitis, lichens planus or psoriasis.

10. Complimenting depression treatment

Turmeric can impact the balance between serotonin and dopamine, which are neurotransmitters that are essential for well-being and good mood. Therefore, turmeric can be a great option to complement the treatment of illnesses like depression, anxiety or stress.

Additionally, turmeric can also help to inhibit the formation of blood clots and even contributes to relieving premenstrual cramps.

11. Preventing gingivitis

Due to its antimicrobial action, turmeric can prevent or improve periodontal diseases, such as gingivitis and periodontitis.

This is made possible by the substances present in turmeric which inhibit the growth of various oral bacteria, like Porphyromonas gingivalis, homotypic Porphyromonas gingivalis, and Streptococcus gordonii.

What is the between turmeric and saffron?

Saffron (Crocus sativus) is a flower with red filaments. It is rich in crocin, crocetin, safranal and kaempferol, which are bioactive compounds with anti-inflammatory and antioxidant action. Learn more about all the health benefits that saffron can offer.

Turmeric is a type of root that is more similar to ginger. It is orange and is rich in curcumin, demethoxycurcumin and bisdemethoxycurcumin, which are bioactive compounds with antioxidant, antimicrobial and anti-inflammatory action.

How is turmeric used?

Turmeric can be used to season food and make teas, or it can be taken as a supplement.

1. Turmeric tea

Ingredients:

1 teaspoon of turmeric powder
150 mL of boiling water

How to prepare:

Place the turmeric powder in boiling water, cover, and steep for 10 to 15 minutes. After it has cooled, drink up to 3 cups daily between meals.

2. Turmeric capsules

The generally recommended dosage of turmeric capsules is two 250 mg capsules every 12 hours, totaling 1 g per day.

However, the dosage may vary depending on the condition being treated.

3. Turmeric powder

The most commonly used form of turmeric is its root powder, which is used to season foods such as curries, rice, soups, stews, marinades, and sauces.

Turmeric powder can be used as a natural pigment to color foods such as mustard, butter, cheese, or drinks like "Golden Milk."

It can also be mixed with milk, ginger, and honey to prepare antioxidant and anti-inflammatory infusions.

To improve the absorption of the root's antioxidants, turmeric can be consumed with oils, such as olive, coconut, or avocado oil.

To reap its benefits, it is recommended to combine turmeric with black pepper, which contains piperine, a compound that improves the body's absorption of curcumin.

4. Turmeric gel

To make turmeric gel, simply mix a tablespoon of aloe vera with turmeric powder and apply to inflamed areas of the skin, such as those with psoriasis.

What are the side effects of turmeric?

The side effects of turmeric are generally associated with excessive use and may include stomach irritation and nausea.

In addition, turmeric capsules taken in very high concentrations may cause liver damage, including inflammation and liver injury.

Therefore, if symptoms such as yellowing of the skin or eyes, dark urine, severe fatigue, nausea or abdominal pain occur, turmeric should be discontinued and medical attention should be sought immediately.

Who should avoid consuming turmeric?

Turmeric is contraindicated for people taking anticoagulant medications or those with bile duct obstruction caused by gallstones.

During pregnancy or while breastfeeding, turmeric tea and gel should only be used under medical supervision.

Turmeric supplements should not be used by pregnant or breastfeeding women, children, or people with liver disease, biliary disorders or stomach ulcers.

In addition, people with other health conditions and/or those taking medications should always consult a doctor before using turmeric supplements.

Turmeric: 11 Benefits, How to Use & Side Effects