8 Benefits of Turmeric Root, Uses, Dosage, Side Effects.

Health Benefits of Turmeric Root-Evidence Based Findings

Turmeric is a golden spice constituting the ingredient in Indian curry dishes. It has been used for thousands of years for culinary and medicinal purposes. In traditional medicine, turmeric was used to treat skin issues, inflammation, allergies, and joint pain.

This article will discuss turmeric nutrition, health benefits, dosage, and possible risks associated with overuse.

 

What is Turmeric?

Turmeric is biologically known as Curcuma longa, a flowering plant of the ginger family called Zingiberaceae. The plant is native to South Asia now grown in different parts of the world. Turmeric roots or rhizomes are most commonly used and ground in fine powder, known as golden spice.

Turmeric roots are full of chemical compounds called curcuminoids, the most important of which is curcumin. Curcumin is greatly researched for its health-promoting abilities and it makes turmeric a “functional food.” [1]

It is used as a condiment, cooking, and textile dye. This golden spice is best known for its potent anti-inflammatory and strong antioxidant effects that help relieve various diseases and boost immune health.

 

Nutrition Facts

Turmeric is a nutrient-rich herb that offers remarkable quantities of chemical compounds, minerals, and vitamins necessary for optimal body functions.

According to research from the US Department of Agriculture, About 7 grams (1 tbsp.) of dried turmeric root powder offers [2]

Calories: 24

Carbohydrates: 4.4 g

Fats: 0.7 g

Proteins: 0.5 g

Fibers: 1.4 g

Vitamin C: 1.7 mg (3% of DV)

Vitamin: B6 0.1 mg (6% of DV)

Iron: 2.8 mg (16 % of DV)

Magnesium: 13 mg (3% of DV)

Potassium: 170 mg (5% of DV)

Manganese: 0.5 mg (26% of daily value)

 

Health Benefits of Turmeric Root

Turmeric root is packed with antioxidants and other medicinal compounds which help prevent diseases and promote overall health and wellbeing.

 

1. Turmeric Helps Fight Inflammation

Turmeric is best known for its anti-inflammatory properties and is considered the most effective anti-inflammatory herb. [3]

 Inflammation is a natural process that occurs when your body’s defensive cells fight against toxic substances. Long-term inflammation when not treated leads to various diseases like heart diseases, diabetes, cancer, and degenerative diseases. [4] [5]

Curcumin is a bioactive compound present in turmeric that helps relieve inflammation and prevent chronic diseases. According to an animal study, consumption of curcumin resulted in a significant reduction in inflammation. It also helps reduce the symptoms of Alzheimer’s disease, improve joint inflammation and lower the risk of other diseases. [6]

 

2. Reduce the Risk of Heart Diseases

Heart diseases affect millions of people around the world and are the leading cause of death. [7]

Curcumin has the potential to protect heart health and reduce the risk of heart diseases. It helps improve endothelial functioning, regulate blood pressure and protect the lining of blood vessels. [8]

Studies have also revealed that turmeric reduces the formation of blood clots and reverses the steps of heart damage. [9]

Moreover, anti-inflammatory and antioxidant properties of curcumin reduce morbidity and mortality from heart diseases.

 

3. May Relieve Depression Symptoms

One of the impressive benefits of turmeric root is to relieve symptoms of depression and anxiety. Curcumin can regulate neurotransmitter levels such as increasing the level of brain-derived neurotrophic factors (BDNF).

It helps relieve the symptom of depression in a dosage of 50-100 mg/kg body weight. According to a study conducted to analyze the antidepressant effects of turmeric and fluoxetine. Individuals were instructed to consume either turmeric or a placebo for 6 weeks. Results showed that turmeric was as effective in reducing depression symptoms as fluoxetine. [10]

Besides relieving depression symptoms, turmeric also improves cognitive abilities, prevents degenerative diseases, and improves brain health.

 

4. Support Skin Health

The antioxidant and anti-inflammatory activities of turmeric make it an active ingredient in skincare products. Antioxidants neutralize the harmful effects of free radicals and prevent the onset of wrinkles.

Antimicrobial and anti-inflammatory properties of turmeric prevent infection, reduce inflammation and treat various skin conditions like acne, eczema, and psoriasis. It also helps make the skin glowing and clear, speed up wound healing, and tighten the pores.

The study revealed that the application of turmeric paste for 13-15 days on the skin resulted in curing 97% of scabies cases. [11]

In some people, turmeric pastes cause skin irritation, and you should do a small patch test before applying it to the skin.

 

5. May Relieve Arthritis

This golden spice is best known for its anti-inflammatory and analgesic properties. Turmeric benefits joint health by relieving inflammation and reducing the severity of pain. In a study, subjects were instructed to take either curcumin or diclofenac sodium. Results showed a significant improvement in symptoms of arthritis (pain, inflammation, and stiffness of joints). [12]

 

6. Reduce Blood Clotting

Blood clots are formed by platelet aggregation and can lead to serious heart diseases. Various lab and animal studies showed that curcumin can prevent platelet aggregation and lower the risk of clot formation. [13]

It works by restricting the platelet-activating factors, reducing clot formation, and lowering the risk of cardiovascular diseases.

 

7. Restrict Cancer Growth

Curcumin is thoroughly researched for its ability to prevent cancer. According to cancer research UK, turmeric root has great potential to restrict tumor growth and kill cancer cells. [14]

Research has also revealed that curcumin is effective against various types of cancer including breast cancer, stomach cancer, and skin and colon cancer.

 

8. Turmeric May Help Manage Diabetes

Turmeric is packed with bioactive compounds called curcuminoids, and a study revealed that curcumin is 400 times more effective than metformin. It stimulates the activation of AMP-activated protein kinase that regulates glucose and lipid metabolism and reduces the risk of type 2 diabetes. [15]

Studies also showed that consumption of curcumin is greatly associated with reduced pain associated with diabetes generally localized to hands, feet, arms, and legs.

Thus, turmeric has the potential to reduce glucose levels, improve insulin resistance, and reduce the risk of complications like diabetic neuropathy, diabetic nephropathy, and eye diseases.

 

Other Benefits

• Turmeric has powerful antioxidant and anti-inflammatory properties which help prevent inflammatory and age-related disorders like Alzheimer’s disease.
• Curcumin may prevent muscle damage and speed up recovery.
• It helps in detoxification of the body and boosts immune health.
• Another benefit of turmeric root is to treat health conditions like ulcerative colitis and irritable bowel syndrome.
• Turmeric prevents the deposition of fats in adipose tissues and prevents obesity.

 

Dosage and How to Use Turmeric?

There is no official recommendation for turmeric doses however, there are some doses used in various studies. [16] [17]

For Osteoarthritis:

500 mg of turmeric extract twice a day for 2-3 months.

For High Cholesterol Levels:

700 mg of turmeric extract

• However, Indian diets provide about 2000-2500 mg of turmeric per day.
• Turmeric is usually dried and ground to a fine powder to flavor the dishes and sprinkle on vegetables.
• It is used in smoothies, juices, and to make anti-inflammatory tea.
• Turmeric is available in various forms like capsules, tablets, powder, turmeric extract, and turmeric essential oil.
• Curcumin is least absorbed (only 3%) when used in food in powder form. However, taking curcumin with black pepper increases its bioavailability.

A study showed that consumption of turmeric with black pepper increases the availability of curcumin by 2000%. [18]

Research revealed that curcumin is fat-soluble and should be taken with a high-fat diet.

• Turmeric paste is also applied to the skin however, always do a small patch test before applying to the skin.

Possible Risks or Side Effects

• Turmeric root, when used in moderate quantities, does not cause any side effects. However, high doses of curcumin for long period result in some adverse effects like
• Nausea
• Diarrhea
• Increased liver enzymes
• Low blood pressure
• Increased bleeding risks
• Increased uterine contraction in pregnant women.

 

Bottom Line

Turmeric is an aromatic, golden color spice used in various dishes to flavor food. It has been used in traditional medicine to treat a variety of diseases. Turmeric possesses potent antioxidant, anti-inflammatory, and antimicrobial properties that prevent infections and boost immune health.

Turmeric is usually safe to use, and no side effects are reported in recommended doses. However, it is suggested to consult your healthcare provider especially if you are pregnant, allergic to it, or using some medications.