Turmeric, the golden spice derived from the root of the Curcuma longa plants, has been a staple in Indian cuisine and Ayurvedic medicine for centuries. It is native to Southeast Asia and commercially grown in that area. The benefits of turmeric or turmeric powder, vibrant yellow color, and unique flavor make it an essential ingredient in many dishes. However, its true power is in medicinal properties.
The use of turmeric or turmeric powder is very long in Ayurveda and traditional medicine. During this time, people knew the benefits of turmeric and used turmeric for joints, the digestive system, skin, and respiratory tract disorders.
What is turmeric?
Turmeric is an underground steam spice and an important food additive to improve the flavor and color of foods. It is yellow, and curcumin is an active ingredient of turmeric, which gives it a yellowish color. Turmeric curcumin is a vital ingredient that has antioxidants and anti-inflammatory properties. There are several benefits of turmeric for our health. Similarly, we can include it easily in our foods, such as smoothies, curries, rice, pasta, etc.
Nutrient content in turmeric
Turmeric is not just a spice; it is a nutrient powerhouse with low calories and is rich in dietary fiber. Turmeric is a rich source of vitamins and minerals, such as manganese, iron, and vitamin B-6. Similarly, it also contains small amounts of other vitamins and minerals, including vitamin C, magnesium, and potassium. Curcumin is an important ingredient of turmeric nutrition, with several potential health benefits. However, curcumin content in turmeric is relatively low. Despite its impressive nutritional profile, curcumin is not easily absorbed by the body. According to the U. S. Department of Agriculture FoodData Central, 100 grams of ground spices turmeric contain
| Name | Amount |
| Water | 12.8 g |
| Carbohydrates | 67.1 g |
| Protein | 9.68 g |
| Sugar | 3.21 g |
| Glucose | 0.38 g |
| Total lipid (fat) | 3.25 g |
| Fiber, total dietary | 22.7 g |
| Sucrose | 2.38 g |
| Fructose | 0.45 g |
| Calcium | 168 mg |
| Iron | 55 mg |
| Phosphorus | 299 mg |
| Sodium | 27 mg |
| Copper | 1.3 mg |
| Selenium | 6.2 mg |
| Thiamin | 0.058 mg |
| Niacin | 1.35 mg |
| Choline, total | 49.2 mg |
| Magnesium | 208 mg |
| Potassium | 2080 mg |
| Zinc | 4.5 mg |
| Manganese | 19.8 mg |
| Vitamin C | 0.7 mg |
| Riboflavin | 0.15 mg |
| Folate, total | 20 ug |
| Betaine | 9.7 mg |
What are the health benefits of turmeric?
Turmeric contains several compounds which may support our health. Scientists are exploring the relationship between turmeric and health benefits. The following may be the
A. Health benefits of turmeric
1. Turmeric may improve memory performance
Turmeric may improve memory performance which has been mentioned in the scientific publication. In 2018, A clinical trial by Gary and his group in the United States took 90 milligrams of turmeric twice a day for 18 months. The result of this clinical trial showed improvement in memory performance in adults in memory performance in adults
2.Turmeric may reduces inflammation
An important phytochemical present in turmeric is curcumin. Turmeric curcumin might benefit patients with ulcerative colitis (UC). Hanai and his group in Japan conducted a study including eight patients with UC who took 2 grams of curcumin daily with prescription medicine. The results showed maintaining remission in UC patients.
3. Turmeric may reduce the risk of heart disease
Cardiovascular disease(CVD) is a leading cause of mortality and a global problem. Turmeric and its active ingredient, curcumin may be essential in lowering heart disease risk, which is a vital benefit of turmeric. A study was conducted by the Dastani Group in 2019 with forty patients with unstable angina to evaluate cardiac function. Eighty milligrams of turmeric curcumin were fed for five days, and cardiac function was assessed. Results showed no effect on the incidence of cardiovascular complications in those patients.
A review article published in Nutrition Journal also mentioned the benefits of turmeric and curcumin may have an essential role in reducing the risk of CVD and may decrease serum lipid levels.
4. Turmeric may help to ease premenstrual syndrome (PMS) symptoms.
Turmeric curcumin may help to ease PMS symptoms. A study conducted in 2003 by Chandhanee Itthipanichpong group in Thailand using turmeric curcumin for antispasmodic activity in isolated guinea-pig ileum and rat uterus. This study concluded curcuminoids produced smooth muscle, relaxation and could relieve menstrual cramps.
5. Turmeric antimicrobial properties
Turmeric curcumin, an active ingredient, has well-known antimicrobial properties. Therefore, curcumin can kill bacteria and viruses in contact with it. Some people think drinking turmeric tea may help fight against a variety of viruses, but this information does not have scientific studies. However, how much turmeric per day is essential.
6. Turmeric may help to ease joint pain
Osteoarthritis is a joint disease and a common type of arthritis which is common among advanced-age people. However, it can present in middle age or soon with joint injury. Some studies have shown the benefits of turmeric in easing joint pain, inflammation, and stiffness. A study published in BMC by Dhaneshwar Shep group in 2019 found improvement in pain by taking turmeric curcumin without any side effects.
7. Turmeric may help to prevent cancer
Turmeric may help to prevent cancer. Some studies have shown turmeric may reduce the growth of tumor cells and cancers of the digestive system like colorectal cancer.
B. Turmeric benefits for men
Specific benefits of turmeric are particularly relevant to men. Research suggests that turmeric may help improve prostate health in men. Turmeric’s anti-inflammatory qualities can assist in alleviating the inflammation linked to prostatitis, a prevalent condition among men.
Similarly, some studies have suggested that turmeric can slow the growth of cancer cells, particularly associated with prostate cancer.
C. Turmeric benefits the skin.
Turmeric is not only beneficial for internal health but also for the skin health. Turmeric’s anti-inflammatory and antioxidant attributes can aid in calming the skin and rejuvenating it, enhancing its overall appearance.
How much turmeric should I take?
Turmeric is generally safe to consume, but knowing how much turmeric you should take for health benefits without any adverse effects is essential. Appropriate doses can vary with age, health status, and medication status; for adults, 400 to 600 mg thrice daily. However, consult with the healthcare provider before starting any new supplements.
How to incorporate turmeric into your diet
Incorporating turmeric into your diet is a simple and delicious way to enjoy the benefits of turmeric. There are countless ways to use turmeric in your beverages and main dishes. You can add turmeric powder to your drink and main dishes such as curries, soups, and stews to add color and earthy flavor.
Summary
Turmeric is an underground steam spice and an important food additive to improve the flavor and color of foods. Curcumin is an active ingredient of turmeric, which gives it a yellowish color. Understanding the benefits of turmeric and its use has been very long in Ayurveda and traditional medicine. Currently, scientific publications have suggested several health benefits of turmeric, including improvement in memory performance, reduction of inflammation and the risk of heart disease, ease of premenstrual syndrome, prevention of cancer, and antimicrobial properties.
While turmeric is a powerful spice and helpful for many diseases, it should be used with a balanced diet, regular exercise, and proper healthcare.
