SCIENTIFICALLY PROVEN HEALTH BENEFITS OF TURMERIC

by Farm To Folk October 19, 2020

Turmeric, sometimes called Indian saffron or the golden spice, is a tall plant that grows in Asia and Central America.

The turmeric on shelves and in spice cabinets is made of the ground roots of the plant. The bright yellow color of processed turmeric has inspired many cultures to use it as a dye. Ground turmeric is also a major ingredient in curry powder.

Capsules, teas, powders, and extracts are some of the turmeric products available commercially. Curcumin is the active ingredient in turmeric, and it has powerful biological properties. Ayurvedic medicine, a traditional Indian system of treatment, recommends turmeric for a variety of health conditions. These include chronic pain and inflammation. Western medicine has begun to study turmeric as a pain reliever and healing agent.

This article explores the nutritional content of turmeric, how it might benefit health.

According to the United States Department of Agriculture (USDA) National Nutrient Database, one tablespoon (tbsp) of turmeric powder contains:

29 calories
0.91 grams (g) of protein
0.31 g of fat
6.31 g of carbohydrates
2.1 g of fiber
0.3 g of sugar

That same 1-tbsp serving provides:

26 percent of daily manganese needs
16 percent of daily iron
5 percent of daily potassium
3 percent of daily vitamin C

SCIENTIFICALLY PROVEN HEALTH BENEFITS OF TURMERIC

While turmeric is a flavorsome spice that is nutritious to consume, it has also traditionally been used in Ayurvedic and Chinese medicine to treat inflammatory conditions, skin diseases, wounds, digestive ailments, and liver conditions.

1. Anti-inflammatory properties

The Arthritis Foundation cites several studies in which turmeric has reduced inflammation.

This anti-inflammatory ability might reduce the aggravation that people with arthritis feel in their joints.

The foundation suggests taking turmeric capsules of 400 to 600 milligrams (mg) up to three times per day for inflammation relief.

2. Pain relief

Turmeric is thought of as a pain reliever. The spice is reputed to relieve arthritis pain as well.

Studies seem to support turmeric for pain relief, with one study noting that it seemed to work as well as ibuprofen (Advil) in people with arthritis in their knees.

Though dosing recommendations seem to vary, those who participated in the study took 800 mg of turmeric in capsule form each day.

3. Improving liver function

Turmeric has been getting attention recently because of its anti-oxidant abilities.

The antioxidant effect of turmeric appears to be so powerful that it may stop your liver from being damaged by toxins. This could be good news for people who take strong drugs for diabetes or other health conditions that might hurt their liver with long-term use.

4. Possibly reducing the risk of cancer

Curcumin shows promise as a cancer treatment. Studies suggest it has protective effects against pancreatic and prostate cancers, and multiple myenoma.

5. Digestion

Turmeric adds flavor to food, which explains its presence in curry powder. However, turmeric can also play an important role in digesting that food.

The spice can contribute to healthy digestion as a result of its antioxidant and anti-inflammatory properties.

Turmeric is used in Ayurvedic medicine as a digestive healing agent. Western medicine has now begun to study how turmeric can help with gut inflammation and gut permeability, two measures of digestive efficiency.

The spice is even being explored as a treatment for irritable bowel syndrome (IBS).

Including turmeric in the diet

Turmeric is a highly versatile spice that can be added to meals in a range of ways, including:

Adding turmeric into spice mixtures such as curry or barbecue rub
Making a homemade dressing using part oil, part vinegar, and seasonings including turmeric
Changing up your go-to marinades by adding turmeric.

Alternatively, try these healthy and delicious recipes developed by registered dietitians:

Turmeric is also available as a supplement in powder-containing capsules, fluids, extracts, and tinctures. Bromelain, a protein extract derived from pineapples, increases the absorption and effects of turmeric so is often combined with turmeric in these products.