Use Turmeric to Spice Up Your Life: How and Why

Turmeric, often called the golden spice, which arguably refers to more than just its color, has been used for thousands of years by various Asian cultures. Its many traditional uses include culinary and medicinal applications, as well as skincare. Continue reading to learn more about turmeric and why its comparison to gold is warranted.

What is turmeric?

Turmeric is a yellow-colored dried powder derived from the rhizome (root) of Curcuma longa. This plant belongs to the ginger family and is widely grown and used in Southern Asia. India produces nearly all of the world’s turmeric, which is considered to be of the highest quality. (2)(14)(27)

This golden spice is often a key ingredient in many staple dishes in countries such as Afghanistan, China, India, Iran, Malaysia, and Thailand. (14) It is used for more than just its bitter, slightly pungent yet sweet taste; (27) it is also often used to enhance the color and fragrance of foods. It has also been used medicinally for thousands of years in Traditional Chinese Medicine (TCM) and Ayurveda. Turmeric has been used both orally and topically to address various ailments such as dermatological conditions, infections, gastrointestinal issues, and pain. (14)(26)

Turmeric is a yellow-colored dried powder derived from the rhizome (root) of Curcuma longa.

Turmeric and curcumin: are they the same?

Turmeric is the entire root of the Curcuma longa plant, whereas curcumin is the primary active ingredient responsible for many of turmeric’s beneficial properties as well as its distinct yellow color. (13) The chemical structure of curcumin was first identified in 1910 by scientists Milobedzka and Lampe. (8) Since its discovery, there has been an increasing amount of research examining the properties and benefits of isolated curcumin and turmeric as a whole.

Turmeric benefits

Although most of the research regarding the benefits of turmeric has specifically looked at curcumin, some evidence suggests that turmeric may also be effective for specific health concerns. It is thought that this is because there are many different chemical compounds in turmeric that work together synergistically. (2)

Antioxidant

Antioxidants are molecules that protect our bodies at the cellular level by preventing damage caused by free radicals. Free radicals are unstable molecules produced by various internal reactions, exposure to different physicochemical conditions, or disease states. Free radicals can cause oxidative stress and lead to multiple illnesses and premature aging if not kept at bay. (17)

Studies have found that curcumin can scavenge free radicals, (29) reduce systemic markers of oxidative stress, (34) and increase the activities of other antioxidants such as superoxide dismutase (SOD) and glutathione peroxidase (GSH). (10)

Antibacterial, antifungal, and antiviral

Turmeric has been used in many traditional medical systems as an antimicrobial. In recent years, many scientific studies have also investigated the antimicrobial properties of turmeric. (40)

A 2014 systematic review determined that curcumin exerts antibacterial activity, with the most promising results demonstrated against Helicobacter pylori (H. pylori) a bacteria that infects the stomach, which causes inflammation and damages the tissues of the gastrointestinal tract. Turmeric was also found to have antifungal properties, particularly against the fungi Paracoccidioides brasiliensis and Candida. In addition to its antibacterial and antifungal effects, the analysis determined that curcumin also demonstrates antiviral effects; however, more research is required to understand those effects fully. (40)

Anti-inflammatory

When you think of inflammation, you often think of the related unpleasant symptoms—pain, redness, heat, swelling, and loss of function. However, inflammation is essential for survival. Acute inflammation most commonly occurs when the body is exposed to an irritant, microbial invader, or sustains an injury. The immune system responds by sending white blood cells to surround and protect the affected area causing the characteristic symptoms of inflammation, which usually disappear within a few days. (11)

Chronic (long-term) inflammation, on the other hand, can occur as a result of various factors, such as autoimmune conditions (e.g., rheumatoid arthritis), exposure to toxins, or excess fat cells. This type of inflammation can last years and plays a significant role in the development of many chronic conditions. (11)(24)

Research suggests that turmeric possesses anti-inflammatory properties; (15) however, much of the research attributes turmeric’s anti-inflammatory properties to curcumin. Scientists believe that curcumin reduces the inflammatory response by regulating the production of various molecules known to cause inflammation, such as phorbol 12-myristate 13-acetate (PMA). (3)(8)

There are two kinds of inflammation: acute and chronic inflammation. The references for this infographic can be found in the references section below.

Turmeric uses

Due to its antioxidant, anti-inflammatory, and antimicrobial properties, turmeric may be beneficial for several health conditions.

Age-related cognitive decline

As we get older, the physiological process of aging leads to a decline in higher cortical and cognitive function. Age-related cognitive decline often leads to memory issues, difficulty learning, limited judgment, and decreased emotional control. Oxidative stress and inflammation play a role in the development of many age-related and chronic diseases (e.g., type 2 diabetes and hypertension). As a result of its anti-inflammatory and antioxidant properties, turmeric may have a positive effect on the negative impacts of the aging process. (1)(5)

Alzheimer’s disease

Increasing research shows that oxidative stress, free radicals, and abnormal inflammatory reactions contribute to Alzheimer’s disease (AD), a progressive neurodegenerative disease. Curcumin has been shown to improve memory in AD patients. The beneficial effects of curcumin in AD include decreasing beta-amyloid plaques, delaying the degradation of neurons, metal-chelation, anti-inflammatory, antioxidant, and decreased microglia formation. (20)

The many beneficial properties of turmeric may also protect against Alzheimer’s disease. This may suggest why India has significantly lower rates ( 4.4 times) of AD than the US. (20) A study investigated the relationship between the consumption of curry, in which turmeric is a key ingredient, and cognitive function in an elderly population. The study compared Mini-Mental State Examination (MMSE) scores for three different amounts of curry consumption while controlling for other factors that may impact scores. It was observed that those who consumed curry “occasionally” to “very often” had significantly better MMSE scores than those who “never or rarely” consumed curry. (22)

Arthritis

Arthritis is a chronic, painful, and often debilitating inflammatory disorder that affects one or more joints. Arthritis includes more than 100 different forms; osteoarthritis is the most common form, but other forms include rheumatoid arthritis and psoriatic arthritis. (4) The occurrence of osteoarthritis increases with age due to the body’s decreased ability to control inflammation and increased bone turnover. (12) On the other hand, Rheumatoid arthritis is an autoimmune condition characterized by chronic inflammation and systemic destruction of joints. (4)(7)

As arthritis is characterized by inflammation in articular cartilage, turmeric may provide symptomatic relief due to its ability to reduce inflammation. (4) A randomized, double-blind, placebo-controlled trial conducted in Tasmania, Australia, found that taking supplemental turmeric was more effective than a placebo for arthritic pain in those with osteoarthritis. (39) A systematic review and meta-analysis concluded that eight to 12 weeks of treatment with standardized turmeric extracts with curcumin could decrease pain and inflammation in those with osteoarthritis. (4)

Cardiovascular disease

Turmeric may be beneficial for those suffering from cardiovascular disease and those at risk of developing cardiovascular disease. A meta-analysis conducted in 2017 concluded that turmeric might help protect individuals at risk for cardiovascular disease due to its cholesterol-lowering effects, a common risk factor for cardiovascular disease. (30)

Depression

Turmeric may also help to reduce symptoms associated with depression. A meta-analysis conducted in 2017 reviewed six placebo-controlled clinical trials examining the effects of turmeric on depression. The meta-analysis concluded that curcumin might help to alleviate depressive symptoms. The meta-analysis also found that in three of the six trials, curcumin demonstrated significant anti-anxiety effects. Of all of the clinical trials reviewed, there were no reports of adverse reactions. (23)

Type 2 diabetes

Insulin resistance, oxidative stress, elevated cholesterol, and inflammation are all contributing factors to type 2 diabetes. Curcumin and other active compounds in turmeric may help protect against type 2 diabetes. This effect is thought to be primarily attributed to turmeric’s ability to lower blood sugar. Turmeric may help lower blood sugar due to the upregulation of insulin, increased insulin sensitivity, (19) and increased cellular sugar uptake. (6) Studies suggest that the impact turmeric has on the insulin response is due to its stimulating effect on the beta cells of the pancreas, which are responsible for producing insulin. (19)

A study involving 60 diabetic patients taking metformin found that those given turmeric in conjunction with metformin had decreased fasting blood sugar levels, reduced lipid peroxidation, and increased total antioxidant status. The study also found that turmeric reduced cholesterol as well as low-density lipoprotein and the inflammatory marker hs-CRP. (19)

Parkinson’s disease

Parkinson’s disease (PD) is a neurodegenerative disorder characterized by damage to the dopamine-producing cells in the midbrain area called the substantia nigra. Both environmental factors and genetics play a role in the development and progression of PD. The metabolism of the endogenous (internally produced) toxin salsolinol is a known contributing factor of PD. An in vitro study examining the effects of turmeric on cells found in the substantia nigra discovered that turmeric could protect against the damaging effects of salsolinol, thus providing neuroprotective effects. (18)

Turmeric may also be beneficial in addressing Parkinson’s disease due to its anti-inflammatory and antioxidant effects. Despite potential beneficial effects, more research is required regarding the effects of turmeric in combination with other therapies and alone. (18)

Turmeric has been used for its beneficial effects on skin for centuries.

Many Asian cultures have traditionally used turmeric topically and orally to treat various skin conditions and improve skin health.

Did you know? In addition to its medicinal role, turmeric is the key part of South Asian wedding tradition in what’s called the Haldi (turmeric) ceremony, in which loved ones apply turmeric paste on the bride and groom. (31)

Studies have also shown that due to turmeric’s antibacterial and anti-inflammatory effects, it may be beneficial for various skin conditions, such as:

• Acne
• Eczema
• Facial photoaging (sun damage)
• Pruritus ( itchy skin )
• Psoriasis
• Radiodermatitis ( Radiation-induced dermatitis) (38)

Acne

Propionibacterium acnes (P. acnes) is the most copious bacteria on human skin and is usually to blame for acne. Inflammatory acne may develop when this bacteria overgrows in pores. An in vitro study found that curcumin had an inhibitory effect on P. acnes and, therefore, may be a suitable alternative to prescription antibiotics in treating acne. However, more clinical trials are required to fully back the use of turmeric for treating acne in humans. (16)

Eczema

Characterized by dry, itchy, and inflamed skin, eczema is a common chronic skin condition. (21) A four-week study involving 150 patients with eczema found that turmeric applied topically may reduce the severity of eczema. Erythema, scaling, thickening, and itching were evaluated using a four-point scale. The topical use of turmeric resulted in a significant change in symptom score by the end of the first week. (32)

Facial photoaging

Photoaging results from sun damage and may result in hyperpigmentation, thinness, and reduced elasticity of the skin. (36) A systematic review that reviewed the efficacy of turmeric for various skin conditions determined that the use of topical turmeric resulted in significant improvement in skin firmness and elasticity. (38)

Pruritus

Pruritus, or itchy skin, can be caused by several factors, including dryness, certain medications, systemic diseases, or external irritants. An eight-week, double-blind, placebo-controlled trial involving 100 dialysis patients found that taking turmeric capsules reduced pruritus compared to the placebo group. (25) Researchers believe that this is due to curcumin’s anti-inflammatory effects as they also found that lower hs-CRP inflammatory markers were associated with patients taking curcumin. (38)

Psoriasis

Psoriasis is a skin condition characterized by red, itchy, scaly patches caused by skin cells that multiply at abnormally high rates. Psoriasis is associated with high levels of phosphorylase kinase (phK), a protein kinase that regulates the production of skin cells. The rapid multiplication of skin cells incites an inflammatory response causing redness and itchiness. A study of 40 men found that a topical alcoholic gel formulation with 1% curcumin reduced the severity of psoriasis. (9) The results were attributed to a significant decrease in PhK activity in those using the topical turmeric gel. (38)

Radiodermatitis

Dermatitis is a common side effect of radiation. (38) A randomized, double-blind, placebo-controlled clinical trial examined curcumin’s ability to reduce radiation dermatitis in 30 breast cancer patients. The participants were assessed weekly using several standardized symptom scales. The study found that curcumin taken daily significantly decreased the severity of radiation dermatitis. (33)

How to include turmeric in your diet

Since its rise in popularity in the past few years, turmeric is relatively easy to come by. You should be able to find turmeric powder and even turmeric tea at your local grocery store. You can also find turmeric in supplement form. If you’re a patient, be sure to consult with your healthcare provider before introducing turmeric supplements to your wellness plan.

Turmeric is a very versatile spice that can be easily added to a variety of recipes. You can increase your turmeric intake by adding it to:

• Curry
• Homemade bread
• Rice dishes
• Roasted vegetables
• Soups
• Stews

Did you know? Black peppercorns, which contain piperine, can be used to increase the absorption of curcumin from turmeric. Add a pinch of fresh ground pepper when cooking with turmeric to maximize curcumin absorption. (35)

You can also purchase or make a variety of turmeric-infused beverages. such as:

• Golden milk
• Juice
• Lattes
• Smoothies
• Shots
• Tea

Recipe: Turmeric tea

• Prep time: 5 minutes
• Cook time: 10 minutes
• Serving size: 2

Turmeric tea is a quick and easy way to incorporate more turmeric into your diet.

Ingredients:

• 2.5 cups of water
• ½ tsp ground turmeric
• ¼ tsp fresh ground pepper
• juice from ½ lemon
• 1 tbsp honey
• ½ tsp coconut oil
• ¼ tsp ginger powder or ½-inch piece fresh ginger (optional)

Instructions:

1. In a small pot, bring 2.5 cups of water to a boil.
2. Stir in the turmeric, fresh ground pepper, and ginger until dissolved.
3. Cover and simmer for ten minutes.
4. Strain into a cup, and add fresh lemon juice, coconut oil, and honey.
5. Stir and enjoy!

Did you know? Curcumin is better absorbed with fat. (28)

The bottom line

Turmeric has a long history of culinary and medicinal uses. Research conducted in recent years has supported the ancient wisdom of turmeric’s many beneficial properties. Curcumin, the active molecular compound in turmeric, is primarily responsible for its anti-inflammatory, antimicrobial, and antioxidant properties. Due to the variety of valuable properties, turmeric may be helpful for individuals with various acute and chronic conditions. Always consult with your integrative practitioner before adding something new to your diet or supplement regime.