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10 Ways Turmeric Can Improve Your Health

Turmeric is one of the most powerful nutritional supplements and spices that exist. Here are 10 ways it can boost your health.
Mahnoor Syed, Certified Dietitian and Nutritionist

Written by Mahnoor Syed, Certified Dietitian and Nutritionist. Updated on November 12, 2022.

Turmeric is one of the most powerful nutritional supplements and spices that exist.

This spice is enriching Indian, Pakistani, Persian, and Thai cuisines for thousands of years.

Turmeric is a fantastic complement to recipes that need a golden tint and also has anti-inflammatory qualities that are good for your health.

Due to the health benefits of turmeric, it is widely used in recipes and herbal treatments as well.

Apart from taking part in South Asian dishes, turmeric is known to contain compounds with medicinal properties called curcuminoids.

The advantages of curcumin are turmeric’s main potential. Antioxidant and anti-inflammatory effects are present in curcumin.

Researchers are examining whether it could benefit illnesses where inflammation plays a part, such as ulcerative colitis and arthritis. Turmeric is frequently used by people with osteoarthritis.

It is also used to treat hay fever, depression, high cholesterol, a certain type of liver illness, and itching, but these applications lack strong scientific backing.

Additionally, there is no solid research to back up the use of turmeric for COVID-19.

Keep turmeric apart from Javanese turmeric root or tree turmeric. Additionally, it should not be confused with the unrelated herbs zedoary or goldenseal, which are also commonly referred to as turmeric.

Here are the top 10 evidence-based health benefits of turmeric:

1. Curcumin Is a Very Strong Antioxidant

Oxidative damage is a factor responsible for aging and it can also be a predisposing factor for many diseases.

Antioxidants reduce the oxidative damage which is caused by free radicals. Free radicals react with DNA, protein, etc, and damage the cells which are harmful to the body.

Antioxidants like turmeric scavenge these free radicals and avoid oxidation.

They are mostly helpful because they shield your body from free radicals.

Turmeric has antioxidant properties that may prevent or delay some types of cell damage caused by free radicals. It’s not that easy to absorb curcumin into our bloodstream.

What helps is to combine it with black pepper which enhances the absorption of curcumin by 2,000%.

Because of its antioxidant characteristics, turmeric may shield your body from free radicals by scavenging them.

According to a different study, the antioxidant properties of turmeric may also enhance other antioxidants as they work synergistically.

2. Turmeric Has a High Anti-inflammatory Effect

It is very important to maintain inflammation processes under control.

Controlling inflammation is very important as chronic low-level inflammation leads to many diseases such as heart disease, Alzheimer’s disease, certain types of cancer, and metabolic syndrome along with some degenerative diseases.

Hence, using a natural antioxidant like turmeric will help to control inflammation and diseases.

Turmeric is widely used in medicines and therapeutic work for its anti-inflammatory properties.

It can work just like anti-inflammatory drugs without posing any side effects.

This anti-inflammatory property could lessen the irritation that arthritis sufferers experience in their joints.
Consuming 400–600 mg of turmeric in pill form up to three times daily can help to reduce inflammation.

3. Curcumin Is a Natural Antiseptic and Antibacterial Agent

Turmeric paste is useful in disinfecting cuts, burns, and bruises. In India, women also use it in their beauty routine as it treats successfully acne and redness.

A study was conducted to prove the antiseptic and antibacterial nature of turmeric so an ointment made by using turmeric was made.

It was applied on superficial burns in human trials and it was observed that turmeric quickly healed the burns and it worked as a natural antiseptic too.

4. Turmeric May Prevent Alzheimer’s Disease

Memory loss and confusion are symptoms of Alzheimer’s disease, a debilitating neurological condition that progresses over time.

Turmeric boosts levels of the brain hormone BDNF, which boosts the growth of new neurons and helps fight numerous degenerative brain processes.

This spice that provides a pleasing golden color to the curries is also found to improve the mood and memory of older adults.

It is recommended to take 500-2000 mg of turmeric per day to improve memory.

The effects of curcumin on attention and memory in middle-aged and older adults without dementia have been studied in older individuals.

5. Turmeric May Help Prevent Cancer

The fact is that curcuminoids disrupt a variety of cell signaling pathways to support curcumin’s potential function in controlling the growth and spread of cancer.

Studies have shown that it can contribute to the death of cancerous cells and reduce metastasis.

Several studies suggest that curcumin may influence the growth and progression of cancer.

In one study on colorectal cancer, there was a 40% decrease in the number of lesions in men’s colons.

Cancer treatment using curcumin appears to have promise. According to studies, it may have a preventive effect against multiple myeloma, prostate cancer, and pancreatic cancer.

However, during chemotherapy and radiation treatment, it should be avoided. Due to its potential estrogenic effects, curcumin should be avoided by people with breast cancer.

Due to its ability to reduce platelet function, curcumin should be avoided by people using blood-thinning medications.

6. Turmeric May Lower Cholesterol Levels

Turmeric suppresses the growth of fat tissue, and can also help in losing weight.

A study showed that curcumin seems to lower the degree of blood fats called triglycerides.

Turmeric shows satisfactory results to lower cholesterol when it is used with medications as their combined effect quickly gives the optimum results.

The main compound of turmeric (curcumin) is responsible for lowering cholesterol which in turn protects patients that are at risk of heart disease.

7. Curcumin May Help Prevent Diabetes

One illness linked to oxidative stress and inflammation in type 2 diabetes.

In particular, insulin resistance, a hallmark of type 2 diabetes that impairs insulin production and results in uncontrolled blood sugar, is probably influenced by oxidative stress.

Supplemental turmeric’s anti-inflammatory and antioxidant properties may aid type 2 diabetics in controlling their blood sugar levels.

Adding turmeric to your diet or supplement regimen won’t cause your blood sugar levels to become out of control because it is low in carbohydrates.

8. Turmeric Is a Natural Liver Detoxifier

Turmeric helps the liver eliminate metabolic wastes our bodies are exposed to. It boosts the body’s natural method of detoxification.

Due to its antioxidant properties, turmeric has recently gained notice.

Turmeric’s antioxidant effects seem to be so potent that they may prevent toxins from harming your liver.

This might be a good thing for those who take potent medications for diabetes or other medical disorders that could harm their liver over time.

Supplements containing a high dose of turmeric may help lessen some nonalcoholic fatty liver disease (NAFLD) symptoms.

However, research on turmeric’s usage for fatty liver is inconclusive, and it should not be used in place of conventional medicine or lifestyle modifications.

9. Turmeric Is a Natural Painkiller

Curcumin is more effective than some drug painkillers, and it has no side effects. It reduces inflammation and stimulates the production of the body’s natural painkiller.

Pain relief is one of the benefits of turmeric. The spice is also said to ease arthritis discomfort.

Ayurveda and Chinese traditional medicine both have a long history of using turmeric to treat arthritis. Though more research is required, research has shown that ingesting turmeric extract may potentially lessen osteoarthritis discomfort.

10. Curcumin Can Treat Depression

One study showed that curcumin was as effective as Prozac in treating depression. Curcumin has been used for a long in China for boosting your mood.

When you experience depression, your brain’s production of the brain-derived neurotrophic factor (BDNF), a protein that aids in learning and memory, is decreased, and your hippocampus begins to shrink. Curcumin can raise BDNF levels and perhaps undo alterations.

Another study found that curcumin was just as efficient at reducing depressive symptoms as fluoxetine.

Serotonin and dopamine, two substances in the brain that control mood and other bodily functions, may also be increased by curcumin.


It seems that incorporating turmeric into your diet has health benefits.

The golden spice can help with digestion, pain relief, and immune health, among other things. However, some people might decide against taking turmeric due to some of its negative effects.

When choosing if you should try turmeric, it’s crucial to proceed with caution.

Before using turmeric to address any health condition you have, as with any alternative medicine, see your doctor, especially if you use medication to treat diabetes.

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