Known as a ‘golden spice’ because of its vibrant yellow colour, turmeric is a staple in Indian cuisine. This spice is not just known for its flavour and colour but also its impressive health benefits. It contains a compound called curcumin, which is a powerhouse of antioxidants and anti-inflammatory properties. It is widely used in curries, soups, and even smoothies. Turmeric is believed to help boost immunity, improve digestion, and even enhance brain function. So next time you add a dash of turmeric to your meal, remember, you are not just spicing things up—you are giving your body the nutrient boost it needs! Know all the turmeric benefits and why you should add it to your diet.

What is turmeric?

Turmeric is a traditional spice from India that contains a potent compound known as curcumin. This spice is derived from a plant in the ginger family, known as Curcuma longa, and is native to Southeast Asia, with India being the primary commercial producer. Turmeric has a warm, slightly bitter flavour and is commonly used to add colour and taste to curries and other dishes. Thanks to curcumin and other active compounds, turmeric may help reduce inflammation and is often used to manage pain and inflammatory conditions. It has also been a significant element in Ayurveda and various traditional Indian medical practices.

What are the benefits of turmeric?

Here are 9 turmeric benefits that will convince you to make it a part of your diet:

1. Contains anti-inflammatory properties

If your muscles get sore easily and joints hurt all the time, you should try adding turmeric to your diet. It contains a bioactive compound called curcumin, which acts as a painkiller and can help reduce inflammation and soothe common aches. Due to these properties, it may play a significant role in reducing the risk of several conditions, such as heart disease and joint problems like arthritis, reveals a study published in the Journal of Oxidative Medicine and Cellular Longevity.

2. Rich in antioxidants

Turmeric is packed with antioxidants that fight off free radicals in your body. Free radicals are those pesky molecules that can cause oxidative stress and damage your cells. Curcumin helps neutralise these free radicals, reducing oxidative damage and supporting overall health, as found in a study published in the Journal of Antioxidants. This antioxidant effect slows down ageing and reduces the risk of many diseases.

Turmeric is great for your health Image courtesy: Adobe Stock

3. Relieves pain

If you have ever had a nagging pain that just won't go away, turmeric might be a game-changer for you. "Turmeric has anti-inflammatory properties and curcumin compounds that can help relieve pain, particularly joint pain and muscle soreness. Turmeric helps lessen the discomfort associated with arthritis and osteoarthritis by reducing inflammation in the body" says nutritionist Dr Rohini Patil. So, add this natural painkiller to manage discomfort.

4. Enhances liver function

Another benefit of turmeric is its positive impact on liver function. Your liver is one of the crucial organs in the body that works hard to filter out toxins. Curcumin has been shown to enhance liver function by increasing the production of bile, which helps break down fats and remove toxins. Moreover, a study published in the BMC Complementary and Alternative Medicine reveals that the antioxidant effect of turmeric may protect your lover from being damaged by toxins.

5. Reduces cancer risk

Yes, turmeric can potentially reduce cancer risk and improve overall health. Research published by the Journal of Nutrients states that curcumin has been found as a beneficial herb in cancer treatment. It may help inhibit the growth and development of cancer cells and prevent their spread. While more research is needed, incorporating turmeric into your diet could be a way to reduce the risk of cancer.

6. Aids digestion

Do you experience digestive problems frequently? If so, add turmeric to your daily routine. Turmeric is known to stimulate bile production, which may help digest fats quickly and reduce gut inflammation. Additionally, the antioxidant and anti-inflammatory properties of turmeric can help soothe the digestive tract and reduce symptoms of digestive disorders, such as irritable bowel syndrome (IBS), according to a study published in Metabolic Brain Disease.

Turmeric can help you get rid of digestive problems! Image courtesy: Adobe Stock

7. Boosts memory

Curcumin does not just support your physical health but it is also great for your cognitive benefits. A study published in the Neural Regeneration Research has shown that turmeric can enhance memory and cognitive function. It helps reduce the risk of inflammation and oxidative damage that may play a role in Alzheimer’s disease. "Turmeric is also helpful because it is believed to increase levels of brain-derived neurotrophic factor (BDNF), a protein linked to improved brain function and mood," explains Dr Patil.

8. Fights free radicals

As mentioned earlier, turmeric is packed with antioxidants that help fight free radicals. Free radicals are highly reactive molecules that can damage your cells and lead to various health issues. By neutralising these free radicals, turmeric helps protect your cells from oxidative damage and supports overall health, according to the Journal of Antioxidants. This antioxidant effect is especially crucial for maintaining cellular health and preventing premature ageing.

9. Helps manage depression

Turmeric has been noted to help improve mental health by decreasing the risk of anxiety and depression. "Curcumin in turmeric may have mood-boosting effects that can help alleviate symptoms of depression," as per Dr Patil. But remember that it is not a replacement for traditional treatments for mental health problems. It is only a way to provide some additional support for mental well-being.

Side effects of turmeric

Turmeric is commonly consumed for its health benefits and colour, but its active ingredient, curcumin, can lead to some side effects, especially with excessive consumption. Here they are:

1. Upset stomach

One notable side effect is an upset stomach, which can occur due to its potential to irritate the gastrointestinal tract. This usually occurs only when taking high doses of turmeric or its supplements. Turmeric stimulates the production of gastric acid in the stomach, which may negatively affect your digestion. A study published in the Journal of Clinical and Experimental Pharmacology and Physiology revealed that some participants who used turmeric in cancer treatment experienced digestive issues, which caused them to drop the spice from their routine.

2. Blood thinning

Turmeric contains purifying properties that may lead to blood thinning, increasing the risk of bleeding, especially during surgeries and when other types of anticoagulants (blood thinner medication) are taken. As per a study published by the American Journal Of Health-System Pharmacy, people who take blood-thinning drugs like warfarin (Coumadin) should avoid consuming large doses of turmeric, as it may make them bleed more easily. Blood thinning medications are used to prevent blood clots from forming and reduce the risk of medical problems caused by blood clots, including heart attacks, strokes, etc.

Make sure you are consuming a moderate amount of turmeric! Image courtesy: Adobe Stock

3. Contractions

"Turmeric might also stimulate uterine contractions, which could be problematic for pregnant women or those with certain reproductive health issues," warns Dr Patil. So, make sure you consume turmeric after consulting your doctor.

4. Iron absorption

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

Who should avoid turmeric?

While turmeric is generally safe and offers numerous health benefits, certain people should avoid or limit its use. These include:

• Pregnant or breastfeeding women
• People with kidney or gallbladder disorders
• Those undergoing chemotherapy
• People with liver or bile duct issues
• Individuals with bleeding disorders, diabetes, or iron deficiency
• Those taking anticoagulant or antidiabetic medications
• Individuals who have had surgery within the past two weeks

If you have any of these conditions or are on medication, consult your doctor before incorporating turmeric into your diet to ensure it is safe for you.

Which medications should you avoid with turmeric?

Turmeric can interact with various medications, so it is important to be cautious when consuming it. Avoid or consult your healthcare provider if you are taking:

• Blood-thinning medications such as warfarin, and clopidogrel.
• Blood-thinning supplements such as clove, ginger, garlic, danshen, angelica, ginkgo, and willow.
• Anti-diabetic medications 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 like colchicine.
• Drug for menopausal treatment, fezolinetant.

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

Consult with your healthcare provider before you take turmeric with any other medication. Image courtesy: Adobe Stock

How to consume turmeric?

You can incorporate this spice into your regular meals to add colour and flavour to several foods and beverages. It is commonly used in Indian cuisine, especially in curries and sabzi, for its vibrant yellow colour. Here are some other ways to incorporate turmeric into your regular diet:

• Turmeric tea
• Golden milk
• Soups and broths
• Roasted vegetables
• Rice dishes
• Lentils or bean stews

So, make sure you are adding turmeric to your regular diet to reap these health benefits!

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