Diana Nelson

Turmeric Is The Golden Spice For Your Health

The health benefits of turmeric are one of the biggest and most pleasant surprises of how one small food can make such a difference.


The historical homeland of turmeric is southeast India. Tracing back to ancient times, it was noted that turmeric increased the shelf life of cooked food. Turmeric is a very versatile spice. Not only was it used as a substitute for expensive saffron but also as a dye. People painted gloves, metal and wood in golden colour with the use of turmeric.

Turmeric – Nutrition facts

Turmeric is valuable because of its micro-nutritional content. Its glycemic index is 0 as it is low in sugar and high in fibre. Energy value and most macronutrients are irrelevant because you can’t eat turmeric in any significant amounts. It’s a classic spice where volume doesn’t matter, the secret power of micronutrients inside turmeric – this is a real superpower.



Turmeric – Very good news

Turmeric has been used for thousands of years in traditional medicine and is known for its numerous health benefits. Some of the most well-known benefits of turmeric include its ability to reduce inflammation, ease pain, and improve digestion.

1Improves liver function

Recently, turmeric has been gaining attention for its antioxidant properties. Due to turmeric’s strong antioxidant properties, it can prevent liver damage caused by toxins. This is great news for people who take strong drugs because they can eventually damage the liver.

2Has the digestion-improvement effect

Turmeric can also play a role in improving your digestive system. This spice can promote healthy digestion thanks to its antioxidant and anti-inflammatory properties.

3Can help prevent cancer

Curcumin is one of the active elements in turmeric. It has been studied that curcumin can halt cancer growth and development.

Studies have shown that it can also contribute to the death of cancerous cells, reduce angiogenesis (growth of new blood vessels in tumours), and reduce cancer spread.

There is also a piece of evidence that it can prevent cancers, especially those of the digestive system, such as colorectal cancer.

4Reduces high blood sugar level

Turmeric can improve blood sugar metabolism and potentially reduce the effects of diabetes on your body.

A recent study aimed to analyze the effects of turmeric on modulating type 2 diabetes. The study involved 2 groups of people with type 2 diabetes. The first group was given metformin, a tablet of sugar-reducing medicine. The second group of people also took metformin, but with the addition of turmeric powder. Both groups showed a significant decrease in fasting plasma glucose levels, but the decrease was comparatively greater in the group consuming turmeric. The reduction was 6% in group 1 and 15% in group 2. According to this study, we can see that turmeric can actually help with diabetes.

5Helps to prevent Alzheimer’s disease

Alzheimer’s disease is the most common form of dementia and can cause up to 70% of dementia cases. Although some symptoms of the disease are treatable, there is no cure for this devastating disease yet. That’s why prevention is of utmost importance.

Inflammation and oxidative damage are known to play a role in the development of Alzheimer’s disease. Turmeric has a beneficial effect when dealing with inflammation and oxidative damage.

6Relieves pain

One study shows that turmeric can work as well as ibuprofen in people with arthritis in their knees. Although dosage recommendations may vary, study participants took 800 mg (0,02 oz) of turmeric capsules every day.

7Increases the antioxidant capacity of the body

The process of oxidative damage contributes to ageing and may result in many diseases. Antioxidants are mainly useful because they protect the body from free radicals. Curcumin is a powerful antioxidant that can neutralise free radicals due to its chemical structure.

Turmeric – Some bad news

Although turmeric is generally safe to consume, a too big amount even of a good thing can be dangerous. There are some risks associated with taking turmeric in high doses.

May cause some gastrointestinal issues

Mild side effects caused by an overdose of turmeric include upset stomach, acid reflux, diarrhoea, dizziness, and headaches. Also, turmeric can exacerbate stomach problems.

Poses a risk of kidney stones formation

Consuming large doses of turmeric supplements can significantly increase the level of oxalate in the urine, increasing the risk of kidney stone formation.

Should be avoided if you have one of these

Avoid turmeric if you take blood thinners, are about to have surgery, are pregnant, or have gallbladder disease.

How to manage downsides

If you are experiencing some bowel problems, have a possible risk of kidney stones, or are taking blood thinning medication, you should avoid turmeric in your diet. But if you do want to try including it, make sure to consult your doctor before doing so.

Regarding turmeric supplements

If you are taking turmeric as a dietary supplement and experiencing any side effects, it is important to stop taking the supplement and consult a doctor. They can help you to manage the side effects and help you determine whether you should have turmeric in your diet or not. It is also important to remember that the safety and effectiveness of turmeric supplements have not been established and they are not regulated by the Food and Drug Administration (FDA). It is best to discuss the use of turmeric supplements with your doctor before you start taking them.

Healthhack from Healthypedia

Don’t know where to add turmeric other than rice, we’ll tell you! The use of turmeric has many options to choose from:

  • Turmeric Tea. You can brew turmeric tea with aromatic spices such as ginger, allspice, nutmeg, cinnamon, cloves and black pepper (the last helps increase the bioavailability of turmeric).
  • A turmeric tonic will help you during the cold season of the flu. Use fresh or ground turmeric, immune-boosting citrus, ginger, and honey.
  • A great addition to your meal. Take your sauces and pasta to the next level with the addition of turmeric. Hummus is the perfect sauce to be spiced up with turmeric as it pairs perfectly with chickpeas, garlic, tahini, lemon and cumin.
  • Marinades. Turmeric gives wonderful flavour and colour to various marinades for tofu, fish, chicken and red meat.
  • Juices. You can make turmeric juice together with citrus and ginger, green apple and lemon. Go for it! This spice can add colours not only to your life but also to your kitchen. Turmeric is a pretty bright and staining spice, so after using it you’ll need to wash well your boards, knives, hands and possibly even clothes.

Fun & curious facts about turmeric

  • Turmeric is a spice that is native to southern India and has been used in the region for about 4000 years. It is known for its bright yellow colour, which is often used to add vibrancy to Indian curries. India is both the largest producer and consumer of turmeric powder, with the city of Erode in South India being the biggest producer of the spice.

  • In India, turmeric is often used in religious ceremonies and is considered to have spiritual properties.

  • Turmeric is a natural insect repellent and is sometimes used to keep pests away from plants.

  • Turmeric is a highly versatile spice and can be used in both sweet and savoury dishes. It is also a popular ingredient in many teas and drinks.

Turmeric in the Blue Zones

Spices are an important feature of the Blue Zones diet. Turmeric is one of the best examples of this and occupies a crucial place in the Okinawan diet as a spice and tea.

The Okinawan practice of adding black pepper to turmeric increases the bioavailability of curcumin by up to 1,000 times. This is not confirmed by science, but the Okinawans have been doing it for a long time and with great success!

Let’s sum turmeric up

Turmeric is a great addition to your diet. The golden spice supports the immune system, promotes brain health, has an anti-cancer effect, improves liver function, reduces high blood sugar levels and does other amazing things that will improve your health. Brighten up your meals and feel the positive effect of turmeric by adding it to your diet. 😊

Not enough? Here is additional content from our colleagues!

In the video below Dr. Hansaji Yogendra will tell you more info about turmeric and why it is so important to be used in our lives.

In this video, Dr. Berg will shortly but precisely summarise all the health benefits of turmeric.

Healthypedia FAQ

World Health Organisation (WHO) stated the acceptable daily intake of curcuminoids as a food additive in the range of 0–3 mg per 1 kg (2,2 lbs) of body weight. The average intake of turmeric in the Indian diet is approximately 2–2.5 g for a 60 kg (132 lbs) individual.

The root of the plant should be dense, firm enough, not soft, and without any external damage. The intensity of the colour depends on the cultivar and where the root grows; the yellow colour is due to the curcumin pigment. This pigment is more abundant in the domestic crop than in the wild. Fresh turmeric will smell quite strong when rubbed. If the smell is faint or absent, the product is old and not edible.

Fresh turmeric root is easy to store. You can safely store it in a brown paper bag in the refrigerator for up to two weeks or in your freezer for up to six months. Turmeric root freezes well but loses some of its elasticity when thawed. When it’s close to expiration, you can dehydrate the fresh turmeric to make a dried turmeric powder.

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