Turmeric (Curcuma longa) is a root from the ginger family that has been a staple in Southeast Asia for over 4,000 years. It’s widely used in cooking and religious ceremonies, and has medicinal benefits that stem from its active ingredient, curcumin, which gives turmeric its vibrant yellow color and antioxidant potential.
The curcumin in turmeric has powerful antioxidant properties. It protects your health by:
- Reducing harmful free radicals
- Boosting your body’s natural antioxidant defenses
- Limiting lipid (fat) deterioration reactions, which are known to damage your cells
Curcumin shows promise for treating inflammatory diseases by:
- Blocking factors that trigger inflammation
- Lowering levels of chemicals that cause inflammation (cytokines)
- Reducing the activity of enzymes that fuel inflammation
Turmeric is widely used across South Asia as an antiseptic for cuts, burns, and bruises.
Current research suggests that curcumin, when applied topically (on the skin), may reduce burn size and swelling due to its antioxidant, anti-inflammatory, and collagen-boosting properties.
If turmeric is already a staple in your pantry, you can create a homemade healing salve for a minor closed wound by mixing equal amounts of turmeric and water with a bit of oil and pepper to enhance its effectiveness.
Curcumin may help ease joint swelling and stiffness by:
- Blocking your body’s inflammatory signals
- Supporting your immunity
- Clearing dysfunctional immune cells
Research suggests that 250-1,500 milligrams (mg) of curcumin daily for 8-12 weeks may provide relief for people with rheumatoid arthritis.
Curcumin may influence certain proteins, like Nrf2, which have anti-inflammatory and heart-protective effects. It could also help strengthen blood vessels, improving blood flow—an essential factor for your heart’s health and proper functioning.
Curcumin influences an enzyme known as HO-1, which can break down heme, an important molecule found in red blood cells.
This heme breakdown produces antioxidants like biliverdin, which transforms into bilirubin. Both enhance your liver’s ability to detoxify, repair, and protect itself from oxidative damage and inflammation.
Curcumin can help ease allergy symptoms in conditions such as asthma, dermatitis, and seasonal allergies (hay fever). Research suggests that it may:
- Help regulate your immune system
- Reduce inflammatory responses
- Minimize the release of histamine, a chemical that triggers allergic reactions
In studies involving turmeric at dosages ranging from 500-1,000 mg per day over 1 to 2-month periods, patients reported reduced itching in dermatitis, reduced severity of hay fever, and reduced asthma symptoms.
Curcuminoids are natural substances found in turmeric, with curcumin being the most common one. They might help people with type 2 diabetes by improving insulin sensitivity and lowering blood sugar levels.
However, if taken alongside diabetic medications or insulin, they could cause blood sugar to drop too low.
Curcumin might slow aging and delay age-related disease by:
- Lowering harmful molecules known as reactive oxygen species (ROS), which tend to increase as you age
- Helping reduce DNA damage
- Preventing cellular dysfunction
- Lowering inflammation
Pre-clinical studies have found that curcumin may help prevent tumor growth and the spread of cancer by:
- Blocking inflammation, cell damage, and cell death
- Helping cut off a tumor’s blood supply by stopping the growth of new blood vessels
- Making your cell tissue more resistant to damage
Human clinical trials are needed to confirm these benefits. That said, high doses of curcumin can have side effects like diarrhea, nausea, and headaches.
Curcumin shows promise in reducing inflammation and protecting against damage caused by acute acid reflux in gastroesophageal reflux disease (GERD).
In studies comparing curcumin to PPIs (common drugs that help reduce acid), curcumin was slightly less effective at reducing acid-related damage to the esophagus. However, it offered stronger protection when both bile and acid were present, a more harmful type of reflux. This may be due to its strong antioxidant and anti-inflammatory properties.
While the results are encouraging, more research is needed to confirm these effects.
Curcumin has potential as a stand-alone treatment and as an add-on to traditional medications for adults with clinical depression. This may be due to its ability to restore the activity of neurotransmitters, such as serotonin and dopamine, which are chemical messengers in the brain.
Animal studies show curcumin can reduce symptoms of depression, and some clinical trials support these findings. However, larger clinical trials are needed to understand how much and how often to take it for these benefits.
As with most supplements, just because turmeric is natural doesn’t mean that it can be used in an unlimited capacity. Therapeutic doses of curcumin may range from 250–1,500 mg in concentrated capsule form, taken over a period of 8-12 weeks.
It’s safest to add turmeric to your diet through food instead of supplements—turmeric complements bright, acidic flavors and adds a golden hue, making it ideal for savory stews, curries, rice, and roasted vegetables. Here are some delicious ways to incorporate turmeric into your daily diet:
- Savory dishes: Turmeric adds a warm, golden hue and earthy aroma to your stews, curries, soups, and sauces.
- Golden milk: Turmeric, ginger, cinnamon, and other spices mixed into warm milk make a golden-colored, anti-inflammatory drink.
- Smoothies: Add a teaspoon of turmeric to your favorite smoothie for a vibrant, antioxidant-boosting twist. It pairs nicely with tropical fruits like pineapple and mango.
- Dressings: Elevate your salads with a turmeric-infused dressing. Combine yogurt, oil, garlic, lemon, mustard, and a touch of honey for a zesty, creamy dressing.
- Rice dishes: Mix turmeric into your rice for a fragrant, golden side dish to complement your fish, beef, or chicken dishes.
- Roasted vegetables: Toss your vegetables with turmeric, olive oil, sea salt, and some tangy, zesty seasoning before roasting.
