Turmeric is a powerful spice used in many dishes around the world. It has a distinct yellow color, and is a popular ingredient in Asian and Indian dishes. But did you know that turmeric has amazing health benefits? In this post, we will explore the various health benefits of turmeric, and why you should include it in your diet. We will also discuss some of the different ways you can incorporate it into your diet, including recipes and suggestions for adding it to your meals. Finally, we will look at some of the potential side effects, so that you can make an informed decision about whether or not it is right for you. By the end of this post, you will have a better understanding of the health benefits, and how to use it to improve your health.
History and Origin
Turmeric, scientifically known as Curcuma longa, is a vibrant and versatile spice with a rich history that spans thousands of years. This golden-hued rhizome, a type of underground stem, is an integral part of various cultures, cuisines, and traditional medicines. Turmeric’s story begins in the Indian subcontinent, where it has been cultivated for over 5,000 years. It is believed to have originated in the region that is now India and Southeast Asia. Turmeric’s roots are deeply entwined with the cultures of India, where it is affectionately referred to as “haldi.”
Turmeric Nutritional Value and Calories Chart
Turmeric is a powerful superfood that has many health benefits. Packed with antioxidants, vitamins and minerals, it is a great addition to any diet. One teaspoon of it contains 11% of the recommended daily allowance of manganese and 6% of iron, as well as significant amounts of vitamin B6, dietary fiber and potassium. Additionally, it is known to contain curcumin, a powerful antioxidant that can help reduce inflammation and protect against disease. Eating turmeric is a great way to improve your health and overall wellbeing. Nutritional value per 100 g turmeric:
- Biotin: 0 µg
- Calcium: 295 mg
- Carbohydrates (Carbs): 55.7 g
- Chloride: 7.7 mg
- Cholesterol: 0 mg
- Choline: 57.6 mg
- Chromium: 0 µg
- Copper: 0.2 mg
- Dietary Fiber: 10.3 g
- Energy (Calories): 356 kcal
- Fat: 5.7 g
- Iodine: 0 µg
- Iron: 25.1 mg
- Magnesium: 155 mg
- Manganese: 4.6 mg
- Molybdenum: 0 µg
- Pantothenic Acid: 1.1 mg
- Phosphorus: 250 mg
- Potassium: 2,263 mg
- Protein: 10.0 g
- Saturated fat: 1.7 g
- Selenium: 0 µg
- Sodium: 24.3 mg
- Sugars: 1.3 g
- Vitamin A: 0 IU
- Vitamin B1 (Thiamin): 0.2 mg
- Vitamin B2 (Riboflavin): 0.1 mg
- Vitamin B3 (Niacin): 5.3 mg
- Vitamin B5 (Pantothenic Acid): 1.1 mg
- Vitamin B6: 1.3 mg
- Vitamin B9 (Folate / Folic Acid): 97 µg
- Vitamin B12: 0 µg
- Vitamin C: 0 mg
- Vitamin D: 0 IU
- Vitamin E: 2.4 mg
- Vitamin K: 11.7 µg
- Water: 10.2 g
- Zinc: 2.4 mg
Turmeric in India
India is the largest producer of turmeric in the world, accounting for a significant portion of global turmeric production. India’s turmeric is renowned for its quality and is a major contributor to the country’s spice exports. It is widely cultivated in various states, including Andhra Pradesh, Tamil Nadu, Karnataka, Odisha, West Bengal, and other regions. Other countries that also produce significant quantities of turmeric include: Bangladesh, Indonesia, Nigeria, Pakistan, Sri Lanka, China, Myanmar, Ethiopia, Cambodia and Thailand. Bangladesh is a notable turmeric producer, and it shares a border with India, making the region a significant turmeric-growing area.
- Scientific Binomial: Curcuma domestica / Curcuma longa
- Common English: Turmeric / Indian Saffron / Yellow Ginger
- Ayurvedic: Haridraa / Priyaka / Haridruma / Kshanda / Gauri / Kaanchani / Krimighna / Varavarnini / Yoshitapriyaa / Hattavilaasini / Naktaahvaa / Sharvari
- Unani: Zard Chob
- Sanskrit: Haridra / Marmarii / Nisa
- Hindi / Urdu: Haldi
- Bengali: Halud / Holud
- Marathi: Halad
- Telugu: Pasupu / Haridra
- Tamil: Manjal
- Gujarati: Haladi / Halada
- Kannada: Arashina / Arishina / Arisina
- Malayalam: Manjal
- Oriya
- Punjabi / Sindhi
- Assamese
- Kashmiri
- Konkani
- Manipuri
- Dogri
- Bhojpuri
Indian Home Remedies
A key component of curry mixtures, turmeric’s golden-yellow color is familiar to all who eat Indian food. Traditionally, fresh turmeric root has been consumed to alleviate allergic and inflammatory conditions, supported by research confirming its extensive health benefits, primarily attributed to its robust antioxidant activity. Originating from India and southern Asia, it has been a staple in both Ayurvedic and ancient Chinese herbal medicine, particularly renowned for its efficacy in treating liver issues, including jaundice. This aromatic herb is a stimulant and has many helpful functions. It is a good blood purifier and work as a tonic to aid digestion. It is good practice to add turmeric in high protein recipes, this assist the digestion and prevent the formation of gas.
1. Leucoderma
Using turmeric and mustard oil proves beneficial in treating leucoderma. Pound approximately 500 grams of turmeric powder and soak it in eight kilograms of water overnight. In the morning, heat the mixture until only one kilogram of water remains. Strain the mixture and combine it with 500 grams of mustard oil. Heat this mixture until only the oil remains. Apply it to white patches every morning and evening for several months.
2. Common Cough and Cold
- Common Cold: It is an effective remedy for cold, throat irritations, bronchial asthma, and bronchitis. This warming remedy aids in breaking up congestion and soothing a troubled respiratory system. Take a teaspoonful of turmeric powder with a glass of milk two or three times daily, preferably on an empty stomach. To prepare, place turmeric powder into a hot ladle, then pour in milk and boil over a slow fire.
- Soothing Golden Milk: Make pleasant golden milk with turmeric, cinnamon, cardamom, and a touch of honey to almond milk. This milk is soothing to both the body and soul.
- Running Cold: In case of a running cold, inhale smoke from the burning turmeric. It will increase the discharge from the nose and will bring quicker relief.
- For Children and Infant: For cold in infants and children try haldi water. To make this, bring water to boil. Add 1 teaspoon turmeric powder and 1/4 teaspoon of caraway seeds or bishop’s weed. Boil for few more minutes and turn off the heat. Once water is completely cool, add little honey for taste. 30 ml of this water thrice a day is very beneficial.
- Tonsils: To treat swelling of tonsils in the throat, use it as a gargle. Mix 1 pinch of salt and turmeric powder in a 1/2 cup of warm water. Try this gargle 2-3 times a day.
3. Skin Care
- Acne or Pimples: A teaspoonful of coriander juice, mixed with a pinch of turmeric powder, is effective home remedy for pimples (acne) and blackheads. Apply the mixture to the face after thoroughly washing it, every night before retiring.
- Beauty Aid: 1 teaspoon of turmeric paste mix with milk cream, sandal wood paste and bengal gram flour makes an excellent cosmetic. Applied once a day, will keep the face fresh and soft.
- Bruises: Anti-inflammatory properties of this herb makes is good remedy for bruises, traumatic swelling and abrasion. Make a paste by mixing together 1/2 teaspoon of turmeric with a pinch of salt. Apply on affected area.
- Wounds: Turmeric’s antimicrobial properties are well-known. You can apply a paste made from turmeric and water to minor cuts and wounds to help prevent infection and facilitate healing.
- Boil: To treat fresh boils, roast a few roots of the plant and dissolve the ash in a cup of water. The application of this solution will enable boils to ripen and burst.
4. Pain Relief
- Menstrual Cramps: Some women use turmeric to alleviate menstrual cramps. Mixing a small amount of turmeric in warm milk or water and drinking it may help reduce pain and inflammation.
- Toothache: Applying a paste made from turmeric and a little water on the affected tooth or gums can provide temporary relief from a toothache due to its analgesic and antimicrobial properties.
5. Intestinal Worms
Expelling intestinal worms is easy with this herb. Just mix 1/2 teaspoon of turmeric powder and a pinch of salt in a cup of warm water on an empty stomach. OR 20 drops of the juice of raw rhizomes and a pinch of salt mix together to drink first thing in the morning with empty stomach.
Folk Remedies
- Measles: Sun dried and powdered roots are good for the treatment of measles. Mix this haldi powder with a few drops of honey and the juice of a few bitter gourd leaves, give to the patient suffering from measles.
- Mumps: Neem and turmeric combination is good for the treatment of mumps. Make a paste from the leaves of the neem tree and turmeric, then apply it externally over the affected parts.It will bring good results.
- Anemia: A mixture of turmeric and honey is enough rich in iron to treat anemia.
- Hemorrhoids: For hemorrhoids, make a paste of turmeric and olive oil and apply to area twice daily.
- Jaundice: A pinch of turmeric with a glass of hot water 3 times a day for few days is good to treat jaundice.
- Diarrhea: Useful intestinal antiseptic property of this herb made it effective remedy for diarrhea. Turmeric rhizome, its juice or dry powder are all very helpful in curing chronic diarrhea. You can consume it in the form of dry powder by mixing it with buttermilk or plain water.
Recent Research: Along with regular cancer treatments and with your doctor’s permission try taking 400 mg of curcumin extract three times daily on an empty stomach. This extract from turmeric has many different anticancer effects.
Side Effects and Disadvantages
While this herb is celebrated for its myriad potential health benefits, it’s essential to be aware of potential side effects, precautions, and disadvantages associated with its consumption. Here are some important considerations to keep in mind:
- Gastrointestinal Distress: It is known for its potential to promote digestive health, but in some cases, it can cause gastrointestinal discomfort, including indigestion, gas, or diarrhea. Start with small amounts to assess your tolerance, especially if you have a sensitive stomach.
- Blood-Thinning Effects: The herb contains natural compounds that have blood-thinning properties. While this can be advantageous for some, individuals taking blood-thinning medications should exercise caution and consult a healthcare professional to avoid potential interactions.
- Gallbladder Issues: It may stimulate the gallbladder, potentially causing discomfort in individuals with gallstones or a history of gallbladder issues. It’s advisable to consult a healthcare provider before using turmeric if you have such concerns.
- Iron Absorption: It’s compounds may inhibit the absorption of dietary iron. If you have an iron deficiency or rely on iron-rich foods, consider consuming turmeric at separate times from your iron sources.
- Interactions with Medications: It may interact with certain medications, including blood thinners, antacids, diabetes medications, and antiplatelet drugs. If you are taking any medications, consult a healthcare professional before adding turmeric to your diet.
- Staining: It has a vibrant yellow color that can stain clothing, kitchen equipment, and even teeth. Be cautious when handling or consuming it to prevent staining.
- Quality and Purity: The quality of products can vary, and some supplements may contain additives or lower curcumin content. Choose high-quality, standardized products, and be mindful of sourcing to ensure you get the desired benefits.
FAQs.
Q. How is turmeric used as a remedy for joint pain?
This herb is often used as a natural remedy for joint pain due to its anti-inflammatory and analgesic (pain-relieving) properties, primarily attributed to its active compound, curcumin.
- Supplements: Curcumin supplements are available in the form of capsules or tablets. These supplements provide a concentrated dose of curcumin, which is the key anti-inflammatory compound in turmeric.
- Tea or Milk: You can incorporate turmeric into your daily diet by drinking turmeric tea or milk (haldi doodh). To make this tea, simmer a teaspoon of turmeric powder in hot water for about 10 minutes. Add honey or a slice of lemon for flavor. For milk, mix a teaspoon of powder with warm milk. The anti-inflammatory properties of turmeric are believed to help reduce joint pain over time.
- Paste: You can make a paste using turmeric powder and water. Apply this paste topically to the affected joint or area of pain. Leave it on for about 20-30 minutes, then rinse it off. This can provide localized relief for joint pain.
- In Cooking: Incorporating this herb into your daily cooking is an excellent way to enjoy its benefits. It can be added to a wide variety of dishes, including curries, soups, and stews. It is a common spice in Indian cuisine and can be used to season your meals.
- Turmeric and Black Pepper: Combining this herb with black pepper can enhance its effectiveness. Piperine, a compound found in black pepper, can improve the absorption of curcumin in the body. So, adding a pinch of black pepper to your turmeric-containing recipes or remedies can be beneficial.
- Turmeric and Ginger: Ginger has anti-inflammatory properties. You can make a ginger and turmeric tea by steeping slices of fresh ginger and a teaspoon of turmeric in hot water. This can help soothe joint pain and inflammation.
Q. How much turmeric a day should be taken to reap the benefits?
The ideal daily dosage can vary depending on individual needs, the form of turmeric used, and the specific health benefits you’re seeking. It’s important to keep in mind that the active compound, curcumin, has relatively low bioavailability, meaning the body doesn’t absorb it very efficiently. To enhance the absorption of curcumin, you can consume turmeric with other ingredients like black pepper, healthy fats, or as part of a balanced diet. Here are some general guidelines for daily consumption:
- Dietary Turmeric: If you’re using this herb as a culinary spice in your daily cooking, you can aim for approximately 1-2 grams (about half a teaspoon to one teaspoon) of turmeric powder per day. This is a reasonable amount and can contribute to overall health benefits.
- Supplements: If you’re considering supplements for specific health goals, it’s advisable to follow the recommended dosage on the product label. These dosages can vary, but a common dose is around 500-1,000 milligrams (0.5-1 gram) of curcumin per day. Be sure to consult with a healthcare professional before starting any supplement regimen.
- Golden Milk: If you’re preparing milk (haldi doodh) for general health and well-being, you can typically use about one teaspoon of turmeric powder mixed with warm milk. Consuming this on occasion or as a nightly routine can be beneficial.
- Paste for Topical Use: If you’re using a turmeric paste topically for pain relief or skin conditions, apply a small amount to the affected area. Be cautious not to use excessive amounts, as it can stain the skin.
Q. Does turmeric help with liver?
The herb is believed to have potential benefits for liver health, primarily due to its active compound, curcumin, which has been studied for its antioxidant and anti-inflammatory properties. Here are some ways in which it may support liver health:
- Antioxidant Properties: Curcumin is popular for its strong antioxidant properties, which can help protect the liver from damage caused by free radicals and oxidative stress. Oxidative stress can contribute to liver diseases.
- Anti-Inflammatory Effects: Curcumin’s anti-inflammatory effects may help reduce inflammation in the liver, which can be beneficial in various liver conditions.
- Liver Detoxification: Some studies suggest that curcumin may support the liver’s natural detoxification processes by promoting the activity of detoxification enzymes.
- Protection Against Fatty Liver Disease: Curcumin may have a role in preventing and managing non-alcoholic fatty liver disease (NAFLD), a condition characterized by the accumulation of fat in the liver. It may help reduce fat accumulation and inflammation in the liver.
- Alcoholic Liver Disease: In animal studies, curcumin has shown potential in protecting against alcoholic liver disease by reducing oxidative stress and inflammation. However, researchers need to conduct more studies to confirm its effectiveness in humans.
- Liver Fibrosis: Some studies suggest that curcumin may help reduce liver fibrosis, a scarring of the liver tissue often associated with chronic liver diseases. Reduced fibrosis can improve liver function.
Q. Does turmeric have any anti-aging effects?
The herb, primarily due to its active compound curcumin, is often touted for its potential anti-aging effects, particularly related to skin health and overall well-being. While some research suggests that curcumin may offer certain benefits that could support anti-aging, it’s important to understand that the anti-aging process is complex and involves various factors, including genetics, lifestyle, and environmental influences. Curcumin is a potent antioxidant that helps neutralize free radicals, which can cause oxidative stress and damage to cells, including skin cells. By reducing oxidative stress, curcumin may help protect the skin from premature aging, such as wrinkles and fine lines. Turmeric has been used in traditional skincare remedies for centuries. Some people use turmeric masks or creams to improve skin tone, reduce blemishes, and promote a healthy complexion.
Q. What are the best turmeric supplements?
Choosing the best turmeric supplements can vary based on individual preferences. Factors like curcumin content, absorption enhancement, and product quality should be considered. Look for supplements with a standardized curcumin content, typically around 95%, and consider those with bioavailability enhancers like piperine or liposomes. Opt for products from reputable manufacturers following Good Manufacturing Practices (GMP). Avoid supplements with fillers or artificial ingredients. Select a convenient form, such as capsules, tablets, or softgels. While some well-known brands are often recommended, effectiveness may differ among individuals.
- Thorne Research Meriva-SF: This supplement contains curcumin phytosome, a patented form of curcumin with enhanced bioavailability.
- Life Extension Super Bio-Curcumin: This product contains a highly bioavailable form of curcumin with BCM-95 Bio-Curcumin extract.
- NatureWise Curcumin: NatureWise offers a range of turmeric supplements that are well-regarded for their quality and effectiveness.
- Doctor’s Best Curcumin: Doctor’s Best is known for producing high-quality supplements, including various curcumin products.
- NOW Curcumin: NOW Foods offers a range of curcumin supplements that are widely available and budget-friendly.
Q. Will turmeric really help to remove unwanted facial hair?
Turmeric is sometimes used in traditional remedies for unwanted facial hair, particularly by some people in South Asia. It’s important to note that the effects of turmeric on hair growth can vary from person to person, and its use for this purpose is not backed by strong scientific evidence. The active compound in turmeric, curcumin, may have some influence on hair growth, but the results are often subtle. Here’s how turmeric can be used for this purpose:
- Ingredients:
- Turmeric powder
- Gram flour (also known as besan)
- Yogurt or milk (for oily or dry skin, respectively)
- Instructions:
- Combine 2 tablespoons of turmeric powder with an equal amount of gram flour.
- Add enough yogurt or milk to create a thick paste.
- Apply the paste to the areas with unwanted facial hair.
- Let it dry for about 20-30 minutes.
- Gently rub the dried paste in the opposite direction of hair growth to remove the hair.
- Rinse your face with water.
- You can use this paste 2-3 times a week for several weeks to notice any effects.
Q. What is the best way to remove turmeric stains from nails?
- Lemon Juice and Baking Soda
- Mix equal parts of lemon juice and baking soda to create a paste.
- Gently rub the paste onto your stained nails using a soft toothbrush or nailbrush.
- Rinse your nails with warm water.
- Lemon juice acts as a natural bleaching agent, and baking soda is mildly abrasive, helping to remove the stains.
- Hydrogen Peroxide
- Soak your stained nails in a bowl of hydrogen peroxide for a few minutes.
- Rinse your nails with water.
- Hydrogen peroxide can help lighten the stain, but be cautious not to overuse it, as it can be drying to the nails and skin.
- Toothpaste
- Use a non-gel toothpaste (preferably one with baking soda) and a toothbrush.
- Gently scrub your stained nails with the toothbrush and toothpaste.
- Rinse thoroughly with water.
- White Vinegar
- Create a mixture of white vinegar and warm water (1:1 ratio).
- Soak your stained nails in the solution for a few minutes.
- Rinse your nails with water.
- Vinegar can help to remove the stain and restore the natural color of your nails.
- Nail Buffer: If the stains are particularly stubborn, you can use a nail buffer or emery board to gently buff away the stained areas. Be careful not to over-buff, as it can weaken your nails.
- Olive Oil or Coconut Oil: Apply a small amount of olive oil or coconut oil to your nails and gently massage it in. Leave it on for a few minutes, then use a soft cloth or cotton pad to wipe the stained areas. The oil can help to loosen the stain.
To prevent future staining, consider using gloves when handling turmeric or other staining substances, especially during cooking or when using turmeric-based skincare products.
Q. What is the best way to remove turmeric stains from clothes?
Turmeric can leave yellow stains on clothes, and it can be challenging to remove. Avoid using hot water to rinse or wash the stain, as heat can set turmeric stains.
- Act Quickly: The sooner you treat a turmeric stain, the better your chances of complete removal. Try to address the stain as soon as it happens.
- Cold Water Rinse: Rinse the stained area with cold water to flush out as much of the turmeric as possible.
- Dishwashing Soap: Apply a small amount of liquid dishwashing soap (preferably clear or colorless) to the stain. Gently rub the fabric together to work in the soap. Rinse with cold water. This can help lift some of the stain.
- Vinegar Solution: Mix one part white vinegar with two parts water. Soak the stained area in the vinegar solution for about 15-30 minutes. Rinse with cold water. Vinegar can help break down the turmeric stain.
- Lemon Juice: Squeeze fresh lemon juice onto the stain and rub it in. Allow it to sit for a few minutes. Rinse with cold water. Lemon juice acts as a natural bleaching agent.
- Hydrogen Peroxide: Dab a small amount of hydrogen peroxide (3% solution) onto the stain. Rinse with cold water after a few minutes. Be cautious when using hydrogen peroxide on colored fabrics, as it can bleach or fade the color.
- Commercial Stain Remover: Apply a commercial stain remover or pre-treatment product to the stain according to the product’s instructions. Launder the clothing as usual.
- Laundering: Wash the garment as you normally would. Make sure to check that the stain is completely gone before drying the clothing, as heat can set the stain.