Turmeric is a golden spice derived from the root of the Curcuma longa plant, a member of the ginger family. It is used in cooking for its warm, earthy flavor and vibrant yellow color, which is caused by its active compound, curcumin. Beyond its culinary applications, turmeric has a long history of use in traditional medicine, such as Ayurveda, and is backed by modern research for its numerous health benefits.
Culinary uses
Turmeric is available as fresh root or in dried, ground powder form. In both forms, it is a versatile ingredient used to add flavor, color, and a nutrient boost to many dishes.
Flavoring: A key ingredient in many curries, turmeric can also be added to spice blends, soups, stews, chilis, marinades, and rice dishes.
Natural coloring: Turmeric is used to naturally color foods such as mustards, pickles, and non-dairy cheeses. A pinch of turmeric can also give rice a beautiful golden hue.
Golden milk: This warm beverage combines turmeric with milk, honey, and other spices like ginger and cinnamon.
Breakfast dishes: You can add a pinch of turmeric to scrambled eggs or tofu scrambles.
Beverages: Turmeric can be blended into smoothies or steeped in hot water to make tea.
Health benefits
The medicinal benefits of turmeric are largely attributed to curcumin, its main active component, which has powerful antioxidant and anti-inflammatory properties. For better absorption, turmeric should be consumed with black pepper and a healthy fat.
Anti-inflammatory effects: Curcumin can block several inflammatory substances in the body and may help reduce pain and inflammation associated with conditions like osteoarthritis.
Antioxidant properties: The antioxidants in turmeric help protect the body from free radicals, which can cause cellular damage and contribute to aging and diseases like heart disease and cancer.
Digestive health: Historically used to aid digestion, turmeric can help reduce bloating and gas. It may also help improve symptoms of indigestion.
Liver support: In traditional Unani medicine, turmeric was used to treat liver obstructions and jaundice. Modern research supports its liver-protective properties, which aid the body's detoxification processes.
Brain health: Animal studies suggest that curcumin can increase levels of brain-derived neurotrophic factor (BDNF), a hormone that plays a role in memory and learning. It may also help improve memory performance in adults.
Mood improvement: Some studies suggest that curcumin may help lift mood by increasing levels of brain chemicals like serotonin and dopamine.
Heart health: By reducing inflammation and oxidation, turmeric and curcumin may help lower the risk of heart disease. It has also shown promise in lowering triglycerides and improving cholesterol levels.
Skin health: When applied topically as a paste, turmeric's antiseptic properties can aid in wound healing and help with skin conditions like acne.
Precautions and side effects
While generally safe in small amounts, larger medicinal doses of turmeric or curcumin may cause some side effects and are not suitable for everyone.
Digestive issues: High amounts can cause an upset stomach, nausea, diarrhea, or acid reflux.
Blood thinning: Turmeric can slow blood clotting. Individuals on anticoagulant or antiplatelet drugs should consult a doctor before taking supplements.
Liver problems: Some highly bioavailable curcumin supplements have been linked to liver damage. Those with existing liver disease or gallbladder issues should avoid high doses.
Iron deficiency: Some evidence suggests that turmeric can inhibit iron absorption, particularly in those with iron deficiency anemia.
Pregnancy: Medicinal quantities should be avoided during pregnancy due to the risk of stimulating the uterus.
Drug interactions: Turmeric may interact with various medications, including blood thinners, diabetes drugs, and some cancer and antidepressant medications. Always consult a healthcare provider if you are taking medication.
