Turmeric health benefits, side effects, recipe, usage & side effects

10 Amazing Health Benefits Of Turmeric In 2024

There are many health advantages of turmeric, and in this article we'll highlight a few that could alter the way you perceive this spice. Curcumin, an active ingredient in turmeric, has potent anti-inflammatory and antioxidant effects. These effects may help improve various health conditions, such as arthritis, indigestion, and skin conditions.

Turmeric is used as a spice in many countries. It is most frequently used in smoothies and curry dishes, it can also be found in a version of Indian tea. This spice has been used for cooking and medicinal purposes since ancient times.

How Does Turmeric Help Your Body?

Turmeric is a spice used in India for thousands of years as a part of traditional medicine. The main active ingredient of turmeric is curcumin, which has powerful biological effects.

These effects have been studied extensively in hundreds of clinical trials. When taken by mouth, turmeric powder is possibly effective for the following health issues:

  • Inflammation of the joints ( osteoarthritis)
  • Indigestion
  • Stomach upset
  • High cholesterol
  • High blood pressure
  • Toothache
  • Diarrhea
  • Headache

Turmeric is possibly effective for these conditions when applied to the skin:

  • Skin irritation
  • Canker sores

Turmeric health benefits are likely safe for most people when taken by mouth or applied to the skin appropriately. However, there can be some typical side effects of using turmeric like diarrhea, indigestion, or increased appetite.

What Is Turmeric?

Turmeric is a yellow-colored spice that is commonly used in Indian cuisine. It has a slightly bitter taste and flavors in both savory and sweet dishes. Turmeric is also a colorant, which is why it is often used in mustard and other yellow sauces. 

Turmeric comes from the Curcuma longa plant, part of the ginger family. The plant is native to India and Southeast Asia. The roots are typically harvested and dried before being ground into a powder. Traditional Chinese and Indian medicine has used turmeric's therapeutic properties for millennia.

Possible nutritional benefits of One tablespoon of turmeric powder:

  • 123 KJ/29 kcal
  • 9g protein
  • 1g fiber
  • 196mg potassium
  • 7mg Iron
  • 4g carbohydrate
  • 3g of fat

It is thought to have anti-inflammatory, antioxidant, and anti-cancer properties. In addition, some studies have shown that turmeric may help improve symptoms of arthritis, Alzheimer's disease, depression, type 2 diabetes and many more health issues. However, more research is needed to confirm these potential health benefits.

What Health Benefits Does Turmeric Offer?

Even though turmeric is a spice that is mainly used in cooking, but it also has many health benefits. It proved to help with inflammation and arthritis, as well as many other ailments. 

This spice also helps digestion and absorption of nutrients. Some people also use turmeric for their skin care. The best way to consume turmeric is by cooking or adding it to your morning smoothie.

  1. Turmeric May Improve Brain Functionality

    Platinum turmeric

Some research suggests that it may help improve brain function. Platinum Turmeric contains a compound called curcumin, and some studies suggest that curcumin may boost brain function. For example, one study found that it improved memory and increased levels of a brain-derived growth factor in people with mild cognitive impairment.

  1. Is Turmeric Beneficial For Skin?

Turmeric benefits skin by strengthening the immune system and reducing inflammation, which can help ease pain related to arthritis and other conditions. The antioxidant properties of turmeric also work to prevent premature aging of the skin. 

Some people said that applying a turmeric face mask to their skin or consuming turmeric helped them get rid of acne. This claim may be supported by turmeric's alleged antibacterial and anti-inflammatory characteristics. But more research needs to be done to prove this claim.

  1. The Advantages Of Turmeric For Hair

Antioxidants which are present in turmeric may keep your hair healthy. Turmeric Curcumin can help prevent premature hair graying and even slow its progression when used topically on the scalp or taken internally as a supplement.

Turmeric with curcumin
  1. Turmeric Keeps Blood Sugar Level In control

Turmeric contains a compound called curcumin, which has been shown to be effective in controlling blood sugar levels. A study published in the Journal of Clinical Nutrition found that turmeric was able to significantly lower blood sugar levels in people with type 2 diabetes. 

The study participants took 1 gram of turmeric per day for 3 months. At the end of the study, the participants' fasting blood sugar levels had decreased by an average of 21 mg/dL. Another study, published in the International Journal of Biological Sciences, looked at the effects of turmeric on insulin resistance. Insulin resistance is a condition in which the body's cells become resistant to the effects of insulin.

  1. Turmeric Aids In Virus Protection

Turmeric Gummies

One study found that curcumin was effective in preventing the replication of the flu virus. Another research found that curcumin could help to reduce the severity of respiratory infections, such as bronchitis. There are many ways to include turmeric in your diet. You can add it to soups, stews, curries, or rice dishes. You can also take turmeric gummies or make a turmeric tea.

  1. Turmeric May Help With Depression

Serotonin and dopamine are two brain chemicals that impact mood, and some animal studies suggest that curcumin may raise these levels. You might be able to handle unexpected stress better. While additional research is required, turmeric's antidepressant properties may be a useful supplement to counseling or pharmacological therapy when combined with a stress-reduction plan and expert medical advice.

  1. Turmeric Promotes Healthy Liver Function

Turmeric has been shown to have many health benefits, including the ability to improve liver function. The liver is responsible for filtering toxins out of the blood and breaking down fats. When the liver is not functioning properly, these toxins can build up in the body and cause serious health problems. 

Curcumin helps to improve liver function by stimulating the production of enzymes that detoxify the blood and break down fats. If you are looking for a natural way to improve your health, consider adding turmeric to your diet.

  1. Consuming Turmeric Encourages Weight Loss

Recent studies have revealed that adding turmeric to one's diet can help with weight loss. Its active compounds, curcumin and polyphenols, inhibit fat cells from developing and can even reduce the size of existing fat cells. Furthermore, these compounds can help with inflammation, which often hinders weight loss in many people. Lastly, the antioxidant properties of turmeric help to flush out toxins and harmful chemicals that can lead to weight gain.

  1. Turmeric May Lower The Risk Of Cardiovascular Disease

Turmeric is a potent spice that has gained popularity in recent years due to its many benefits. A major one is that it can improve heart health. Studies have shown that taking a daily supplement of turmeric can lower cholesterol and reduce inflammation, both of which can help protect the heart. Additionally, turmeric is thought to reduce the risk of vascular damage, which in turn can reduce the risk of stroke and other cardiovascular diseases.

  1. Alzheimer's Disease Prevention with Turmeric

Turmeric may be a powerful preventative for Alzheimer’s Disease. This spice has long been used in traditional Indian medicine to treat a variety of conditions. A recent study suggests that turmeric could help to prevent the progression of Alzheimer’s disease, as well as other forms of dementia. The compound in question, curcumin, is a powerful antioxidant that can reduce inflammation and protect brain cells from damage.

How To Use Turmeric?

A statement from The Cleveland Clinic shows that a normal dosage of turmeric as a supplement is 500 mg to 1000 mg twice daily, although it's preferable to have a prescription from your doctor.

Adding turmeric as a spice to your food, blending it with your preferred smoothie components, or creating a curry sauce are additional ways to benefit from turmeric. In order to maximize absorption, it is ideal to take the supplement with a meal that includes healthy fats like avocado or olive oil.


How Long Does It Take To Feel The Effects Of Turmeric?

It can take anywhere from 1 to 3 months for the benefits of turmeric to kick in, but it's worth the wait. People who take turmeric regularly over a long period see benefits that last up to a year.

Is Turmeric Safe For You?

Generally turmeric is safe for a healthy human being, but there are some situations where having this spice can be harmful for you.

  • If you are pregnant you should avoid taking medicinal quantities because studies on animals suggest curcumin may alter levels of the hormone estrogen. That said, enjoying the spice in small amounts, for example in a meal or drink, may be beneficial during pregnancy.

  • If you have iron deficiency anemia, avoid turmeric in high quantities. This is because compounds in the spice appear to bind to iron in the gut, making it unavailable for absorption.

  • You should be aware that because turmeric promotes bile output, having high amounts in your diet may exacerbate your symptoms if you have gallstones, bile duct obstruction, or liver illness.

  • If you are taking medicine, you should seek advice from your doctor or pharmacist, particularly if you also use blood thinners, diabetes medications, or PPIs like omeprazole for acid reflux.


More research is required to assess the effects of turmeric on human health because there is still much to learn about its interactions and effects. Up to this point, much of the information has come from studies on animals and in vitro.

Turmeric is a safe spice to consume and is generally well tolerated. Make sure to consult with a GP before adding turmeric to your diet if you are taking any medications.

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