Turmeric Benefits and Nutrition

In folk medicine, turmeric has been used in therapeutic formulations. Over the centuries, in several parts of the world, turmeric has significant value.

From the Ayurvedic perspective, turmeric has vast medicinal properties. These comprise enhancing the general strength of the body, improving digestion, dissolving gallstones, and much more.

Besides consuming turmeric, it is also applied on cuts, burns, bruises and as an antibacterial agent.

The botanical name of turmeric is Curcuma longa. According to Ayurvedic applications, it also includes blood purification and skin remedy.

In the same way, in other parts of the world, turmeric is used to cleanse wounds. It is applied on a burnt piece of cloth placed on the wound to stimulate recovery.

Turmeric is also used by women for removing facial hairs.Likewise, it has considerable importance in weddings as it is applied to the bride and grooms.

It is presumed to make the skin glow and keeping away harmful bacteria from the body. Moreover, it is also a constituent of several sunscreens, creams, and face washes.

Turmeric is well cataloged for numerous respiratory diseases, liver disorders, cough, and sinusitis.

Turmeric is equally important to Chinese medicine for treating abdominal related disorders. Traditionally turmeric is used for both prevention and cure of disease.

Health Benefits

Turmeric is a vivid yellow-orange spice common in India for cooking. It is also used as medicine for centuries to treat various diseases.

Lately, turmeric has been introduced as a superfood that can fight cancer, depression, and more. Several components of turmeric may benefit your health.

Curcumin has the potential to calm depression and work with antidepressants to be more effective. Likewise, curcumin helps combat inflammation and keeps blood sugar levels normal.

So it can be helpful to treat type 2 diabetes. Turmeric has only 3% of curcumin. A mixture of viral infections can fight off by turmeric. Curcumin supplements can relieve PMS (Premenstrual Syndrome) symptoms.

Turmeric lowers bad cholesterol. A study has shown that turmeric can help ward off heart attacks in humans who had bypass surgery.

In humans with chronic inflammation and Alzheimer’s disease, turmeric has a natural anti-inflammatory effect.

Eating turmeric with black pepper can ease joint pain. Turmeric has a promising ability to cure stiffness and inflammation.

By detoxifying enzymes and stopping the growth of tumors turmeric has shown significant results. Turmeric has improved Irritable Bowel Syndrome (IBS) and symptoms like abdominal pain.

Especially in migraine turmeric is recommended. There is scientific evidence that turmeric can prevent and treat headaches. Applying a turmeric mask on the face helps to fight against pimples.

How Turmeric Works? 

Turmeric comprises curcumin named chemical. Curcumin and other constituents act on the inflammation-causing cells and reduce inflammation.

Dominant anti-inflammatory properties block the action of inflammatory cells in the body. Turmeric has substantial positive effects on people suffering from rheumatoid arthritis and many more.

Nutrition of Turmeric

It is a rich source of numerous vital vitamins such as pyridoxine (vitamin B6), choline, niacin, and riboflavin, etc. The fresh root encompasses a decent amount of vitamin C.

100 gm of turmeric provides

  • 53% of dietary fiber
  • 32% of niacin
  • 43% of vitamin C
  • 21% of vitamin E
  • 54% of potassium
  • 517% of iron
  • 340% of manganese
  • 40% of zinc
  • 0% of cholesterol

(% of recommended Daily Allowance, RDA per 100 g)

Few grams of turmeric powder, crushed root can procure enough nutrients. And it also protects against cancer, high blood pressure, and strokes.

Positive Side Effects

The powerful medicinal properties and bioactive compounds of turmeric are beneficial for health. An active constituent of turmeric curcumin is fat-soluble and is anti-inflammatory.

Curcumin suppresses the molecules which have a major role in inflammation. It neutralizes free radicals on its own.

The level of brain hormone boosts and results in the growth of new neurons. Also, heart disease has several beneficial factors.

Molecular-level modifications are done with turmeric properties. Turmeric consumption in a huger amount can have side effects.

Turmeric is also high in oxalate, a chemical. Oxalate in big quantities can combine with calcium to create kidney stones.

The curcumin (active ingredients) of turmeric is recognized as safe by the World Health Organization. Bangladesh turmeric contains an excessive level of lead, which adversely the health.

1. Anti-inflammatory Properties

Turmeric has an extended use in inflammatory treatment in Ayurvedic medicine.

Turmeric constitutes three curcuminoids: curcumin, demethoxycurcumin, and bisdemethoxycurcumin. As well as volatile oils, sugars, proteins, and resins.

In instances of acute inflammation oral administration of turmeric is found to be effective.

Significant results have been shown up in the reduction of inflammation. Oxidative stress has been implicated in many chronic diseases.

Curcumin is a highly pleiotropic molecule. It is eligible for interaction with many molecular targets involved in inflammation. The therapeutic actions of turmeric have the potential to cure diseases. It also repairs damaged cells.

2. Pain Relief

Pain is an unpleasant sensory and sentimental experience. It is associated with actual or potential tissue damage.

The anti-inflammatory properties of turmeric help in relieving pain. The properties act on the inflammation in the affected area. This results in pain relief.

Turmeric is a herbal remedy that is also used primarily to cure different types of pain.

Much scientific research has been conducted to determine if and how rhizome works. The active ingredients provide some relief to the painful conditions.

The pain-reducing power sometimes equal to the prescription and other medications. Turmeric has been instrumental in treating rheumatoid arthritis and osteoarthritis in Ayurveda.

Free radicals get destroyed with antioxidants present in turmeric. It is also helpful in chronic inflammatory disease or joint pain.

3. Improving Liver Functioning

The influential antioxidant effect of turmeric helps to stop the liver from being damaged by toxins. Curcumin is the most important fraction of turmeric.

It is one of the extensively utilized indigenous molecules endowed by various protective functionalities.The presence of several functional antioxidant factions makes it useful.

Turmeric has been evaluated as a therapy for acute and chronic liver injury. Turmeric ensures a biological and steady flow of the bile duct, which is a liver cleanser.

Alcohol and toxins are prevented from turning into dangerous combinations by using turmeric. It also prohibits liver damage. The absorption of curcumin can be increased by adding turmeric to hot milk glass and consuming it.

4. Possibly Reducing the Risk of Cancer

The anticancer actions of turmeric comprise inhibition of cell proliferation and apoptosis of cancer cells. Arturmerone is extracted from turmeric, which stops the apoptosis.

Cancer is characterized by uncontrolled cell growth. Turmeric can contribute to the demise of cancerous cells and lessen the growth of tumor vessels.

Numerous studies reveal that curcumin can reduce the growth of cancerous cells. The growth of tumor cells is also inhibited. Curcumin directs molecular alterations and may help and even treat cancer.

Carcinogens counteract with effective properties of turmeric and contribute to death.

Turmeric interferes with molecular pathways that are involved in the progression and growth of cancer. It can shrink the tumors and destroy cancer cells.

5. Digestion

The antioxidant and anti-inflammatory properties participate in active digestion. The bright yellow color of turmeric is due to curcumin active compounds.

In Indian, Chinese, and Western herbal medicines turmeric has a traditional use. In conditions like poor digestion, abdominal pain, and distension. The WHO ( World Health Organization) recommended turmeric for digestive problems.

The troubles like acid reflux, flatulence, and functional dyspepsia. The researchers suggest that turmeric has moved into the clinic way more.

The patients with Irritable Bowel Syndrome (IBS) exhibited improvement when they consumed turmeric tablets.

Gut inflammation and gut permeability are enhanced and contribute to healthy digestion.

The issue of acid and bile production is relieved by potent compounds of turmeric. It helps to develop good bacteria and improves the colon’s ability.

It promotes the absorption of beneficial nutrients in the gut. By gradually adding a tablespoon of turmeric to your food every day can improve your health.

Turmeric can be used as an effective remedy for fast flatulence. Metabolism boosts up and helps in regulating digestive metabolism.

Side Effects of Turmeric

Turmeric has a long-established safety report. The allowable daily intake value of curcumin is 0-3 mg/kg body weight.

The immunity and potency of curcumin have been supported by various trials on healthy subjects.

Despite this, some negative side effects have also been reported. These include diarrhea, headache, rashes, nausea, and an increase in serum alkaline phosphatase.

1. Upsetting the Stomach

When turmeric is taken in a larger amount than required it can result in an upset stomach. The stomach in some people it can lead to better digestion.

Turmeric is moreover recognized as an alternative medication for gastrointestinal problems. Heartburn, stomach ulcers, and inflammation can be dealt with with turmeric.

Curcumin is accountable for most of the health benefits. It is a polyphenol antioxidant.

Curcumin protects the gut from damage and prevents bacteria to cause ulcers. Supplements of organic turmeric extract should be taken to increase the medicinal amount absorption.

2. Blood-thinning Properties

The purifying properties of turmeric lower cholesterol levels but can also thin the blood. This can lead to more bleeding in wounds and cuts.

You should not consume turmeric if you are taking blood-thinning drugs. You should take ½ teaspoon of turmeric every day.

More than 8,000 mg should not be taken per day. The anticoagulant effects result in blood thinning in the human body.

3. Stimulating Contractions

The curcumin active compound in the turmeric might mimic the estrogen hormone in the body. This can promote menstrual cramps and stimulate uterine contractions.

This can increase the risk of premature fetal birth and even miscarriage. In pregnant females, a larger quantity of turmeric can stimulate labor pain.

Pregnant women can have lower body weight if a huge amount of curcumin is consumed.

How to Include Turmeric in the Diet? 

To achieve greater advantages of turmeric, it should be included in the diet. Turmeric powder has a dusty, bitter flavor that is generally unfamiliar to western culture. In the following ways, turmeric can be comprised in the diet:

  • Golden milk: In a warm glass of milk, add a half teaspoon of turmeric and other spices.
  • Turmeric smoothies can be prepared with curry powder.
  • In scrambled eggs, turmeric can be included.
  • In roasted vegetables with other spices, turmeric can be incorporated.


The advantageous effects of turmeric are traditionally attained through dietary consumption. If consumed in less quantity for a long period, it can be equally effective.

The factual awareness of dose, safety, and mechanism of action is important for the treatment of human diseases. In addition to clinical studies, it is guaranteed that turmeric can be employed to meet human needs.

The antibacterial, antiviral, anti-inflammatory, antitumor, antioxidant, antiseptic, cardioprotective activities of turmeric are helpful..

The potent pharmacological properties of turmeric have revealed a large number of vital compounds. Worldwide attention has been received by curcumin for its considerable health benefits.

Lastly, it helps in the management of muscle soreness, enhancing recovery and successive execution in humans.

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