In the world of superfoods, turmeric stands out as a golden powerhouse known for its wide-ranging health benefits. Whether you’re using it to spice up your favorite curry or incorporating it into your wellness routine, turmeric has gained global attention for its medicinal properties. Packed with anti-inflammatory, antioxidant, antiviral, and even anticancer compounds, this vibrant yellow spice has been revered for centuries in traditional medicine, particularly in Ayurveda and Traditional Chinese Medicine.
But what exactly makes turmeric so potent? The secret lies in its active compound, curcumin, which has been extensively studied for its ability to combat inflammation, boost immunity, and promote overall health. From soothing digestive issues to supporting brain and heart health, turmeric is proving to be more than just a culinary staple—it’s a superfood with the potential to improve quality of life.
In this article, we’ll dive deep into the history of turmeric, explore its impressive nutritional profile, and reveal how modern science supports its use as a natural remedy for a variety of ailments. Whether you’re looking to reduce inflammation, improve digestion, or simply embrace a healthier lifestyle, turmeric offers a natural solution that’s both powerful and versatile.
1. Introduction
Turmeric, a spice commonly used in curries and other Asian foods, is rapidly growing in popularity as a super food. Amidst the growing trend of health consciousness, turmeric is gaining recognition for its many health benefits. Turmeric has been praised for providing relief for many ailments and, as it turns out, research supports these claims. With its anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anticancer properties, turmeric has gained recognition as powerful medicine. Key to turmeric’s medicinal properties is the compound curcumin. With its many powerful properties, turmeric has the potential to improve and even save the lives of countless people. After briefly looking at the history of turmeric and curcumin, the focus will be on the medicinal properties of turmeric and curcumin.
Turmeric is the boiling, drying, and grinding of the rhizomes of Curcuma longa, a perennial plant of the Zingiberaceae family. The rhizomes are extremely bitter and pungent with a strong yellow color. Widely used as a dye, this yellow color can be seen on the hands of those who work with it and can also stain clothing. Turmeric is also frequently used for flavoring. Turmeric has deep cultural and religious significance in Asian countries. In Hindu culture, turmeric is used in all ceremonies, such as birth, marriage, and puja, a form of worship. Due to the wide use of turmeric in cooking, many of the active components in turmeric are able to enter the body and therefore potentially display their medicinal properties. There are three main yellow pigments in turmeric known as curcuminoids. Curcumin is the most abundant, comprising about 75% of curcuminoids. The other two curcuminoids, demethoxycurcumin and bisdemethoxycurcumin, comprise approximately 20% and 5%, respectively [1].
2. Historical and Cultural Significance of Turmeric
Turmeric is a common name of Curcuma longa, one of the most important spices throughout Asian countries. Besides being used as a dye, flavoring, and food ingredient, turmeric is a medical herb well known for its pharmacological actions. The use of turmeric in medicine can be traced back to the Indo-Gangetic plains, where it was prescribed for various medical problems of inflammation, pain and tumors. Traces of its use in Indian medicine preceded that of Chinese medicine by about 1000 years [1]. It is the perennial herb of the Zingiberaceae family and is cultivated almost all over India. The dried rhizomes with a yellow bitter powder of Curcuma longa are known as turmeric. Turmeric is one of the traditional remedy for skin diseases, wound healing, antidiabetic activity, jaundice, and hepatic disorders in Ayurveda. In Siddha system, it is considered to be a potent drug in jaundice, blood purification, fever, and skin diseases. In Chinese traditional system of medicine as well, turmeric is said to be of high medicinal value. Turmeric has a fairly broad range of pharmacological activities including pungency, coloring, antioxidant property, anti-bacterial, anti-fungal, anti-viral, anti-fastidious activity, anti-pigmentation, anti-oliogenesis, photo-protection, anti-inflammatory, anti-cancer, anti-diabetic, cardio-protective and anti-ageing properties.
Its usage in Indian medicine is traditional, and curcumin is the active single compound of turmeric. This \
3. Nutritional Profile of Turmeric
Turmeric, also known as Curcuma longa, is a flowering plant belonging to the ginger family, Zingiberaceae, whose rhizome is a popular spice and herbal medicine. Widely used throughout Southeast Asia and India, turmeric has a long history of medicinal and therapeutic uses, particularly in Ayurvedic medicine. The early Sanskrit texts describe turmeric as one of the most important herbs in Ayurveda, where it is referred to as “upada,” “hifrat,” “gopamani,” and “lakshmoni.” Modern medical science has also shown interest in turmeric for its antitumor, antidiabetic, antiarthritic, and anti-inflammatory properties [1]. Turmeric finds applications in the food industry, cosmetics, and textiles, and its antioxidant properties make it useful as a food preservative.
Flavonoids and phenols are natural antioxidants found in fruits and vegetables. The presence of turmeric as the coloring agent in Asian cookery has led to investigations into its antioxidant properties. Reactive oxygen species (ROS) are generated in the body due to both endogenous metabolism and environmental influences. ROS adversely affect proteins, lipids, and DNA, leading to cell apoptosis. Consequently, ROS are involved in many diseases and cancer onset. Antioxidants neutralize free radicals either by inactivating them or repairing damage. Daily dietary intake of vitamins C, E, and phenolic compounds is beneficial in keeping free radical defense in a balanced state [2].
4. Bioactive Compounds in Turmeric
Turmeric, scientifically known as Curcuma longa, is a rhizomatous perennial herb belonging to the family Zingiberaceae, which is widely cultivated in South Asia, particularly in India, China, Indonesia, and Sri Lanka. It is primarily marketed and used as a spice and culinary ingredient. Widely used in traditional practices and folk lore medicine, turmeric has gained interest as a “wonder drug” by scientists around the globe due to its purported ability to induce a vast array of physiological functions; however, the bioactive compounds responsible for such effects remain unidentified [3]. Among them, curcumin is the most well-known and studied compound.
Curcumin (diferuloylmethane) is a bioactive component of turmeric extract which belongs to the curcuminoids family. Curcumin possesses antioxidant, anti-inflammatory, and smooth muscle relaxant characteristics [2]. Therapeutic potential of curcumin has been documented in diseases like cancer, diabetes, asthma, arthritis, autoimmune diseases, etc. Research indicates 8-12 g/day of curcumin is beneficial for curative and preventive effects; however, bioavailability of curcumin is poor before reaching the systemic circulation.
5. Antioxidant Properties of Turmeric
Curcumin, the key bioactive component of turmeric, is known to possess remarkable antioxidant properties, helping in neutralizing free radicals. An imbalance between oxidants and antioxidative Mcii measures creates oxidative stress as a resultant effect of free radical generation. Within a biological system, the production of reactive oxygen species (ROS) upregulates in a pathological condition, leading to detrimental cellular effects. Active cellular components that interact with radicals readily oxidize cellular and biogenic macromolecules and eventually lead to necrosis. Hence, scavenging of these active species using antioxidants maintains the integrity of the cellular system [4].
In a surfeit of studies, curcumin exhibited excellent antioxidant properties due to the presence of enol and keto groups in enolic form, especially hydroxyl groups in the aromatic ring, enabling curcumin to act as an effective radical scavenger. The effect of curcumin aided in protecting lipid membranes from peroxidation in an enhanced manner than either α-tocopherol or β-carotene alone, combined or both. Moreover, curcumin exhibited an effective level of protection for amino acids against hydroxyl radical toxicity at a comparable extent with mannitol and catalase, while tyrosine phenolic compounds were efficiently scavenged by curcumin. In addition, curcumin acts as an ROS scavenger by possessing an aqueous hydrogen donor capacity that scavenges hydroxyl radicals and curcumin degradation products as potent antioxidants. This is another key benefit of curcumin that highlights its antioxidant property and consequently its utility as a dietary supplement [5].
6. Anti-inflammatory Effects of Turmeric
There are some diseases and conditions in which inflammation has an important role. In recent years, turmeric has been studied to see if it has a beneficial effect on the inflammatory process of these diseases and diseases. It was found that turmeric does this through a variety of well-studied mechanisms. Curcumin alone may exert an anti-inflammatory effect on a variety of the inflammation-related diseases and conditions [6].
Obesity is a global health problem and one of the most serious public health challenges of the 21st century. More than 400 million adults in the world are thought to be obese. Importantly, obesity is associated with the development of a low-grade chronic inflammatory state, which might represent the main risk factor linking obesity and the development/progression of comorbidities. Adipose tissue (AT) is now recognized as an organ involved in the dysregulation of metabolism, energy balance, and inflammation. In particular, AT secretes a large number of bioactive molecules, referred to as adipokines, which exert regulatory, immunoregulatory, and angiogenic functions within the organ. Adipokines can also have a systemic action, playing a role in the development of several obesity-related diseases [7].
7. Turmeric and Digestive Health
This section focuses on turmeric’s influence on digestive health, particularly gastrointestinal health. Digestion is an essential physiological function and involves a complex process of breaking down food into macro- and micronutrients that can be absorbed and utilized by cells. A number of physiological parameters, elaborate coordination and regulation of various organs, and proper composition and activity of digestive juices and gut microbiota contribute to the digestive process. Physiologically, the digestive system is usually divided into three segments: the foregut or upper gastrointestinal (GI) tract, consisting of the esophagus, stomach, and duodenum; the midgut or small intestine; and the hindgut or large intestine. Each segment has a unique structure and function and is affected by an individual set of physiological, hormonal, and neural regulations, generally responding to the nutritional and physicochemical properties of the food bolus. The dysregulation and imbalance of the anatomy/physiology/biochemistry/drug actions in any segment could lead to digestive disorders/diseases [8]. Common digestive disorders affecting the GI tract are heartburn, belching, bloating, abdominal pain, constipation, diarrhea, and various forms of upper/lower GI hemorrhages. There are high prevalence rates of digestive disorders, such as peptic ulcer disease, functional dyspepsia, gastroesophageal reflux disease (GERD), constipation, IBS, IBD, colorectal cancer (CRC), and liver cirrhosis, in adults worldwide. These digestive disorders severely reduce quality of life (QOL) and work productivity. Lifestyle changes, dietary modifications, and alternative/complimentary therapies are among the initially recommended approaches for digestive disorders. Turmeric (Curcuma longa) is a flowering plant in the ginger family (Zingiberaceae) and a traditional spice and herb. Turmeric rhizomes have been used as food flavoring/coloring agents and herbal remedies for centuries. In 2016, turmeric was the most widely consumed herbal supplement in the US and the UK, which had a 58% adoption rate in the adult population [9]. Turmeric is a rich source of the yellow phenolic curcuminoids, in which curcumin is the major and most potent compound. Curcumin has been shown to possess numerous pharmacological properties, such as anti-inflammatory, antioxidative, antimicrobial, anti-cancer, anticoagulant, cholesterol-lowering, curative/hepato-protective, anti-obesity, anti-diabetic, wound healing, anti-sclerotic, neuroprotective effects, and sports performance enhancement. Curcumin has been shown to be the active component of turmeric potentially responsible for the digestive benefits of turmeric.
8. Turmeric and Brain Health
Recent studies suggest that turmeric may have a positive effect on maintaining brain health and reducing the risk of neurodegenerative conditions. Neurodegenerative diseases are characterized by the progressive degeneration of structure and function of neurons, leading to memory loss, cognitive decline, impaired motor function, and eventually death [10]. Illustrative examples include dementia, amyotrophic lateral sclerosis, Huntington’s disease, Parkinson’s disease, multiple sclerosis, and Alzheimer’s disease [11].
Turmeric has been shown to have neuroprotective properties due to its antioxidant and anti-inflammatory effects and to lessen the detrimental impact of injuries such as stroke, ischemia, and head trauma and the neurotoxicity of mercury, lead, glutamate, and MPTP. The current evidence suggests that turmeric curcumin and turmeric extract containing curcumin may improve memory and attention, particularly in older adults. These promising early findings support further research to determine the effectiveness of turmeric as a preventive and therapeutic agent for neurodegenerative diseases.
9. Turmeric and Heart Health
Turmeric’s most well-known active component, Curcumin, possesses antioxidant, anti-inflammatory, antimicrobial, and cardioprotective effects. Cardiovascular disease (CVD), which is currently the leading cause of mortality worldwide, refers to ‘any disease affecting the heart and/or blood vessels’. Risk factors for acquiring cardiovascular disease (CVD) include hypertension, arrhythmia, dyslipidemia, atherosclerosis, obesity, type 2 diabetes mellitus (T2DM), chronic kidney disease (CKD), metabolic syndrome (MetS), polycystic ovarian syndrome (PCOS), and chronic inflammation [12] ; [13].
CVD is influenced by diet. Unhealthy dietary habits contribute to obesity and other risk factors for cardiovascular disease, whereas the intake of a plant-based diet has a protective role against CVD. Curcumin is one of the active components of turmeric (Curcuma longa). Turmeric is a spice originating from south Asia that has been consumed for more than 2000 years; it is the major spice in the Indian diet. Turmeric is known to possess extensive biological activity, and hence, its intake is thought to be beneficial to health. There have been several studies on curcumin focusing on its beneficial health effects. Curcumin has the capacity to interact with hundreds of molecular targets, and several studies have demonstrated its protective effects against chronic diseases, including cardioprotection owing to its lipid-lowering properties.
10. Turmeric and Skin Health
Maintaining healthy skin is a common concern, and turmeric has become a popular cure due to its useful applications and properties. Common turmeric (Curcuma longa) is a restorative herbal plant that has been used for centuries in ayurvedic and Indian medicine. Curcumin, the main active ingredient of turmeric, contributes to the corresponding pharmacological actions of turmeric. The plant’s dermatological uses have been extensively documented in the literature. Bruise-healing, wound-healing, and anti-scar abilities are some of the traditional uses described in the literature. Turmeric is said to possess antiseptic and antibacterial properties that help protect the skin against infections when exposed to the external environment [1].
Skin health is pertinent from cosmetic and health perspectives, with increasing disease prevalence and treatment costs. Curcumin has beneficial effects on human skin. It is a potent anti-inflammatory agent for treating psoriasis, and it can prevent UV-induced skin damage. Curcumin possesses molecular targets and bioactive properties for treating skin diseases. Preclinical in vitro and in vivo studies on skin disorders demonstrate the robust curcumin bioactivity [14]. Curcumin is effective against various inflammatory skin diseases, including psoriasis, atopic dermatitis, and contact hypersensitivity.
11. Turmeric and Joint Health
Turmeric has gained attention as a natural approach to improve joint health and function. Joint discomfort can be uncomfortable for many individuals, affecting their activities in daily life. Turmeric is a spice that has long been used in traditional medicine for its potential health benefits. Recent scientific studies are exploring its effects on joint health, highlighting its anti-inflammatory properties and potential to improve joint function.
Joint health is an important aspect of overall musculoskeletal health, and discomfort in the joints can arise from various factors, including aging, injury, or underlying conditions. Understanding how turmeric can potentially alleviate discomfort in the joints is important. Curcumin, the active compound in turmeric, has been shown to have anti-inflammatory effects and may help mitigate the discomfort related to inflammation in the joints [15]. Several clinical and animal studies are supporting the efficacy of turmeric for the improvement of joint health, and there is emerging scientific evidence regarding the potential benefits of turmeric in alleviating the discomfort related to the joints [16].
12. Turmeric and Immune System Support
The immune system is a complex network of cells, tissues, and organs that work together to defend the body against infections and diseases. It is constantly exposed to various pathogens and other harmful substances, and its proper function is crucial for maintaining health. Rapid urbanization, industrialization, change in food patterns, sedentary lifestyle, reduced reproductive period, poor sleep pattern, electronic gadgets, increased partitioning stressful factors, and pollution are some of the factors adversely affecting the immune system. For the past few years, various health-promoting food ingredients have received much attention for improving the immunity of individuals. The biotechnology industry has also become interested in using various bioactive natural substances that promote immunity and disease resistance in various farm animals. Turmeric (Curcuma longa L.) has been traditionally used not only for food coloring and flavoring but also as an herbal medicine for more than 2000 years. Turmeric is thought to have a beneficial role in health, medicinal, and nutraceutical values. It is believed that an appropriate addition of turmeric in the diet would improve the immunity of farm animals as well as other living organisms. The aim of this article is to provide a review on the pharmacological effects of turmeric with special emphasis on its immunomodulatory actions on the innate and adaptive immune system [17].
Turmeric is popularly known as “the golden spice” or “the Indian saffron” of the Zingiberaceae family. It has been widely used as a medicinal and nutritional herb or spice in Asian and South Indian countries for many centuries. The major ingredients of turmeric are volatile oil and curcumin. The oil is composed of 15 components representing approximately 93% of the oil. Turmerone is the most abundant compound in turmeric oil, followed by thujyl acetate, atlantone, and curlone. The other components include camphene, sabinene, terpinenes, α-phellandrene, β-phellandrene, and di-phelnyl ether. Curcumin (diferuloyl methane) is a palettable bioactive hydrophobic polyphenolic compound in turmeric. Curcumin is insoluble in water and undergoes rapid degradation and metabolism in vivo, resulting in a very poor bioavailability. Curcuminoids are a group of natural phytochemicals identified as yellow pigments of turmeric. Three curcuminoids are described in the curcuma species: curcumin, demethoxycurcumin, and bisdemethoxycurcumin. Among the three curcuminoids, curcumin accounts for approximately 77% of the total curcuminoid content in turmeric (circuminoids), followed by demethoxycurcumin (16%) and bisdemethoxycurcumin (7%) [18].
13. Turmeric in Traditional Medicine
Turmeric, the ground rhizome of Curcuma longa (family Zingiberaceae), has been used as a food preservative, flavoring, and coloring agent in Asian countries dating back over 4000 years. Moreover, turmeric has been used for medicinal purposes in ayurvedic and other traditional medical systems. Turmeric contains a yellow pigment called curcumin which has been used as a coloring agent both in food and textile industries as it is non-toxic. Turmeric has a variety of medicinal properties such as anti-inflammatory, anti-oxidant, anti-cancer, and wound-healing. Due to the advent of modern medicine, the ancient practice of using herbal agents in medicine has been neglected. However, there is a renewed interest in the use of herbal agents in the treatment of diseases owing to their effectiveness and lack of side effects. Curcumin has a wide spectrum of pharmacological action and is often used in the treatment regimen of various diseases [1].
Since ancient times, turmeric has found a place in the traditional healing practices of different cultures. The use of turmeric is widely prevalent in India and other south-east Asian countries and has been incorporated in various religious rites and social traditions. In India, turmeric as a paste is regarded as an excellent cosmetic agent for skin care and is applied during marriages and other social functions. Turmeric is the wonderful cure of a variety of ailments and is the most popular home remedy. Turmeric has been used to stop bleeding from cuts and injuries, curing infections, dyspepsia, and skin disorders, to induce lactation in nursing mothers, alleviating sore throat, asthma, cough, and urinary disorders and as an aphrodisiac, diuretic, and tonic. A large number of scientific studies have been undertaken to find out the efficacy of turmeric in the cure and prevention of various diseases [4].
14. Turmeric in Modern Medicine
Modern medicine incorporates traditional practices to enhance treatment diversity, safety, and efficacy. Medicinal herbs, including turmeric and its bioactive compound curcumin, have gained interest due to their effectiveness in restoring homeostasis, reducing side effects, and increasing bioavailability. Turmeric, a spice derived from Curcuma longa roots, is integral to Asian culture and is widely consumed. The active component curcumin has shown remarkable therapeutic effects in preclinical studies but limited success in clinical settings. This review examines curcumin’s mechanisms and efficacy in treating diseases and presents future recommendations for better development and utilization in new drug products [1].
Curcumin, derived from turmeric, has been savored and cherished by humans and is ingrained in Asian culture. Curcumin has been used as a spice, food preservative, fabric dye, and traditional medicine. It has gained interest in scientific research, especially after 1930, when its structure was reported. It is still widely consumed in Asian diet and is one of the most used herbs. It is estimated that individuals in India consume 2-2.5 grams of curcumin and turmeric per day. Curcumin is mostly consumed in the form of turmeric (curcumin comprises 2-8% of turmeric). Modern science is recognizing herbs as food and medicine, which are gaining prominence in primary health care, positioning them alongside traditional medicines. Most of the population in developing countries still relies on traditional and herbal medicines to meet their primary health care needs. According to the World Health Organization, traditional medicines, especially herbal medicines, hold an important and sustainable future. The involvement of alternative systems in modern medicine combines the unique advantages of both practices. Modern medicine, with its scientific technology and improved diagnostic tools, provides effective prophylaxis and treatment. The incorporation of traditional practices into modern medicines increases the wide choice of treatment, diversity, safety, and efficacy. Therefore, medicinal herbs are gaining interest in the development of alternative treatment regimens [4].
15. Turmeric Supplements vs. Whole Turmeric
Curcumin is a polyphenolic compound derived from turmeric, a spice obtained from the rhizome of the plant Curcuma longa [15]. Curcumin is a principal bioactive constituent of turmeric having multiple beneficial pharmacological activities, including antioxidant, anti-inflammatory, anti-cancer, hepatoprotective and neuroprotective activities. Curcumin has diverse therapeutic and medicinal potentials used as a therapeutic agent for the treatment and prevention of several diseases. It has been traditionally used in Ayurvedic medicine for the treatment of various diseases such as inflammation, poor digestion, jaundice, skin diseases, wound healing, and so on, for many years.
Turmeric chemical structures possess a phenolic group known to exhibit antioxidant activity, which can scavenge free radicals and thereby mitigate peroxidation of lipids [19]. Furthermore, it appeared that whole turmeric and curcumin affect the overall metabolic profile similarly, as measured by the levels of 23 significant metabolites. Based on the numerous beneficial effects of curcumin furnished by several laboratories, the development of turmeric and its phytochemicals in various dosage forms and delivery systems has been on the rise. However, there are many factors to consider for effective delivery, including dosage, time, formulation, biodistribution, gut permeability, safety, and toxicity, all of which affect the bioavailability of phytochemicals.
16. Cooking with Turmeric: Tips and Recipes
One of the best ways to enjoy turmeric is to incorporate it into your cooking. In fact, in many Asian households, where turmeric is abundant, it is a common practice to taste food while cooking. Sipping on a fragrant broth or the water used to wash raw meat that has turmeric is also a practice in some cultures. If you would like some tips on using turmeric in your cooking, read on!
1. Use turmeric powder in combination with other spices: Turmeric goes well with spices like coriander, cumin, fenugreek, ginger, cardamom, and chili [1]. It is great for flavoring lentils or legumes. 2. Add turmeric powder to a vegetable stir fry or a fried egg: Add 1/2 to 1 tsp turmeric powder to the oil before adding the vegetables. This method works well with leafy greens too. You can also use turmeric powder in scrambled eggs (2-3 pinches), fried eggs, egg curry, or quiche. The mild taste of turmeric complements egg dishes nicely. Fry turmeric powder in ghee/olive oil for a minute until fragrant, then add the beaten eggs, and follow with salt. 3. Spice up your soups with turmeric: Add 1/4 tsp of turmeric powder to your soup along with salt [4]. This is great especially with mushroom, pumpkin, carrot, lentils or other legumes. The deep color obtained from turmeric gives a rich look to your soup. 4. Use turmeric with yogurt/milk: Mix turmeric powder with yogurt for a spicy dressing/sauce to be served with fried snacks. You can also combine 1/2-1 tsp of turmeric powder with honey or sugar and drink it with warm milk before bedtime.
These are just a few suggestions! Understanding how to cook with turmeric can hopefully inspire you to explore its culinary potential. Turmeric has a subtle and agreeable flavor that is easily masked if needed. Try it out!
17. Turmeric in Beauty and Skincare Products
Curcuma longa (Turmeric) has been the key component of traditional medicines since centuries. It is also called yellow spice and belongs to the ginger family (Zingiberaceae). Turmeric has also been assigned a key component in cosmetic and personal care products since ancient times [1]. The plant is native to Southeast Asia and it grows more in India, China, Indonesia, and Malaysia. The root is also known as “rhizome” and the bright yellow pigments are curcuminoids. The major curcuminoid, responsible for its yellow-orange color and health benefits is curcumin. Other curcuminoids are demethoxycurcumin and bisdemethoxycurcumin [14].
The turmeric oleoresin contains anti-bacterial and anti-septic properties. The turmeric components also act as an anti-allergic, kill skin parasites, wound healing, and maintain the pH of the skin. Targeting these properties of turmeric, many formulations were developed in the market. Commercial turmeric products are now available in the form of boiled and dried rhizomes, liquid extracts, powders, ointments, oils, co-extracts, and suspensions. The composition of turmeric products varies from region to region and they are either single-component or multi-component products. Most of the turmeric products have demonstrated anti-microbial activity against the pathogenic and saprophytic flora of skin, nails, and hair.
18. Turmeric in Drinks and Beverages
Turmeric, a vibrant yellow spice celebrated for its culinary delights, is becoming a culinary marvel. This fascinating yet common spice is known to possess a plethora of unexpected health benefits, especially in its most potent form, turmeric root or its concentrated version, turmeric powder. Turmeric is gaining popularity as a remarkable addition to a wide range of liquid refreshments. Turmeric in drinks refers to sweet and spicy beverages prepared from turmeric root or turmeric powder, varying in flavors from hot chai to iced tea and golden lattes, shifting the focus to sugary fizzy drinks, smoothies, or flavored sodas packed with artificial flavors, sugar, and carbon. A growing number of beverage brands are incorporating turmeric as a health-enhancing ingredient, launching various turmeric-infused drinks. Turmeric is being incorporated into ready-to-drink beverages, ranging from juices and teas to flavored beverages and smoothies. These drinks differ significantly in flavor and taste, and sweet and spicy drinks are typically challenging to replicate or match.
Turmeric in drinks may refer to both packaged and homemade beverages created with fresh turmeric roots or ground turmeric powder. Shop juices, teas, sodas, and other drinks that ask for turmeric or turmeric drinks are more than just weak lemonades with turmeric syrup and lime juice and a sprinkle of turmeric or any bottled turmeric-infused sodas branded as turmeric drinks. Understanding drinks and beverages with turmeric or similar beverages, including prepared drinks from turmeric powder or turmeric root, may also open up various simple and quick drink ideas infused with this powerful superfood that may occupy a place in your daily drink consumption, boosting health in numerous ways [1].
19. Turmeric in Desserts and Snacks
Get ready for a delightful addition to your life: turmeric in desserts and snacks! Most people’s minds jump straight to savory dishes when they think of this gold dust. Just keep an open mind. You might stumble upon some new and delicious ways to enjoy turmeric. Don’t get overwhelmed by the recipes. Each recipe is beautifully simple. You don’t need to be a pro in the kitchen. Minimal mess, maximum health benefits!
Let’s start with drinks. Golden milk is an exotic beverage from India. It is believed that drinking warm golden milk before bed can help you sleep better [1]. Want to take a sip in the afternoon instead? Golden milk chai is the perfect choice. Combine the flavors of turmeric and chai spices for a delicious pick-me-up.
Turmeric oatmeal, smoothie bowls, or muffins can all be yummy breakfast ideas. The ocean of golden milk bowl possibilities is truly endless. Try infusing your morning coffee with a pinch of golden dust or enjoying beetroot and turmeric lattes. Too intense for you? Opt for a fruity smoothie; both turmeric and mango are true superfoods [15]. Feeling like a refreshing treat? Toss some pineapple, turmeric, ginger, and coconut water into the blender and freeze the mixture for an instant sorbet!
20. Turmeric: Safety and Side Effects
Most of the studies examining the safety of curcumin and turmeric have focused on acute and short-term effects in healthy volunteer populations. No serious adverse events were reported, and the most frequently reported nonserious adverse effects were mild gastrointestinal symptoms (diarrhea, abdominal pain, flatulence, yellow stools, dyspepsia, nausea, vomiting, GI distress, constipation), headache, and dizziness [16]. A complete list of side effects across studies can be found in the Supplementary Materials. Probably because of difficulty in monitoring all study participants for adverse effects and perhaps to avoid potentially unquantifiable risks, most researchers have not sought to assess safety in children, lactating women, pregnant women, or individuals with chronic health conditions. However, a few trials considered on-study selection criteria or evaluated safety in these special populations. No serious adverse events were reported in these studies.
Relatively few studies reported on acute safety in patient populations. Serious side effects, although rare, included worsening cachexia and muscle wasting in a pancreatic cancer trial, and increased incidence of acute kidney injury with perioperative curcumin treatment. Serious side effects were not experienced in trials of curcumin for COVID-19 or dyslipidemia. Apart from those cases, uncommon side effects reported involved hair loss, mild fever, and throat infection. The long-term adverse effects of curcumin are unknown. Using the National Institutes of Health online database for adverse event reporting, a literature search for “curcumin” identified a few cases of drug-induced liver injury (DILI) [20]. Two more cases of DILI secondary to turmeric use were identified, with one noting improvement of enzyme levels after discontinuation.
21. Turmeric: Dosage and Usage Guidelines
Turmeric, the golden spice, is a well-known food coloring agent extracted from the rhizome of the tropical plant Curcuma longa and an important ingredient in Asian cuisine [6]. It is extensively used in traditional medicines and has a long history of biological and culinary applications. A plethora of research in the last decade suggests turmeric has a galaxy of benefits: anti-inflammatory, antioxidant, anti-mutagenic, anti-carcinogenic, anti-diabetic, antimicrobial, and lipid-lowering effects; moreover, it is being studied against diseases like cancer, diabetes, cardiovascular ailments, Alzheimer’s disease, cognitive dysfunctions, chronic inflammatory conditions, and infections caused by bacteria, fungi, and viruses. Despite these benefits, turmeric has been underutilized when compared to other spices. Various curcumin delivery systems are being developed to enhance its bioavailability, stability, and bioactivity, thereby improving its population-wide benefit ratio. This article delves into this amazing spice, imparting the historical and modern perspective of turmeric, its phytochemistry, and therapeutic uses in an attempt to educate the masses about it.
22. Turmeric: Future Research Directions
To further investigate the health effects of turmeric, such as maintaining cognitive health and preventing cognitive decline or dementia, several factors need to be meticulously controlled. Such studies should be well-designed, rigorously and adequately controlled, and consistent with relevant turmeric consumption patterns [4]. Moreover, turmeric is often used in combination with other herbs and spices as curries, which may affect its observed health benefits.
Future research could include examining how curcuminoids interact with gut microflora, especially in the context of acceptable bioavailability. Although both animal and human studies have explored the effects of various factors on the metabolic fate of curcuminoids, the focus has mainly been on bile acids. The biotransformation of curcuminoids via gut microflora is particularly interesting, since it may not only shed light on bioavailability but also reveal new specific microbial enzymes or microbial metabolites that may have potential therapeutic applications [21].
23. Conclusion and Key Takeaways
Turmeric, a vibrant yellow spice commonly used in curry powder, has gained popularity for its numerous health benefits. Curcumin, the active ingredient in turmeric, possesses potent antioxidant and anti-inflammatory properties, making it effective in treating various diseases such as arthritis, cancer, diabetes, and cardiovascular ailments. Additionally, this versatile spice is believed to promote brain health and improve cognitive function.
Incorporating turmeric into one’s diet can be done easily by adding it to curries, soups, and smoothies. For those who prefer concentrated curcumin supplements, it is advisable to choose formulations with enhanced bioavailability, such as those that contain piperine from black pepper. Overall, turmeric is an inexpensive and powerful superfood that can promote overall health and well-being [9].
References:
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