Turmeric: What is it?, Properties, Uses, and Contraindications

Turmeric’s journey began in India over 4,000 years ago. Initially, it was cultivated for its vibrant yellow color, used to dye fabrics, create art, and in religious rituals. The name comes from the Latin words terra merita, meaning "worthy earth," reflecting its high value.

In Ayurvedic and Chinese medicine, turmeric became an essential remedy. It was commonly used to treat coughs, digestive problems, and skin conditions. Ancient traditions even referred to it as "holy powder," believing it could purify both the body and the spirit.

In the 16th century, a Spanish doctor, Cristobal Acosta, described turmeric as "Indian saffron," while the famous traveler Marco Polo admired its unique properties during his travels. These accounts helped spread turmeric's popularity in Europe.

Turmeric- What is it?

Turmeric is a yellow-orange spice made from the root of the Curcuma longa plant, a close relative of ginger. It’s a popular ingredient in cooking, especially in South Asian and Middle Eastern cuisines, and is a key part of curry powders.¹

What is turmeric good for?

• Curcumin contributes to maintaining the normal functioning of joints.²
• Curcumin has antioxidant properties, which means it may help protect your cells from damage.³
• Turmeric has been traditionally used to help with digestion and to keep your stomach healthy.¹
• Some studies suggest turmeric might help keep your brain working well as you age.¹
• Because of its anti-inflammatory and protective properties, turmeric may support healthy skin.¹
• Turmeric may help keep your cholesterol levels in check, supporting heart health.¹
• Some research shows that turmeric might help keep your mood balanced.¹
• Turmeric may help support the healthy function of your liver.¹

Turmeric And Curcumin

Are curcumin and turmeric the same? No, turmeric and curcumin are not the same. Turmeric and curcumin are not the same thing. Turmeric is a plant, and the spice used in cooking and herbal drinks comes from its roots. The bright yellow color of turmeric comes from a compound in the roots called curcumin, which is a natural pigment, similar to other colorful compounds in plants. Curcumin is also a powerful antioxidant. There are two other similar compounds in turmeric, called demethoxycurcumin and bisdemethoxycurcumin, and together they are known as curcuminoids.³

Turmeric Properties 

The main active ingredient in turmeric is curcumin, which gives it its bright yellow color and contributes to many of its health benefits. Curcumin has strong anti-inflammatory and antioxidant properties, making it beneficial for a variety of health issues. Turmeric powder contains about 1-6% curcumin, along with other helpful compounds like turmerone and zingiberene.¹

In addition to curcumin, turmeric also contains carbohydrates (60-70%), proteins (6-8%), fats (5-10%), and essential oils (3-7%), all of which contribute to its overall nutritional value.

Turmeric Uses 

In Cooking: It is mainly used to add flavour and colour to food. You’ll often find it in curries, pickles, and spiced butters across different cuisines.⁴

In Medicine: Turmeric has been used for centuries in Ayurvedic medicine to treat various health issues, such as:

• Arthritis: It can help reduce inflammation, which is beneficial for joint pain.¹
• Digestive Problems: Turmeric may help ease bloating, gas, and indigestion.¹
• Skin Issues: When applied topically, turmeric can assist in healing wounds and soothing skin irritations.¹
• Coughs and Colds: Drinking turmeric tea or taking it in supplements may help relieve coughs and colds.¹
• Chronic Conditions: It may help manage long-term health problems like diabetes and heart disease by improving insulin sensitivity and lowering cholesterol levels.¹

In Skincare: Turmeric is also used in skincare products because it may help improve skin tone and texture due to its anti-inflammatory properties.¹

Recommended Turmeric Dosage

• For General Health: A typical dose for general wellness and reducing inflammation is 500–2,000 mg of turmeric extract per day.^{5 6}
• For Osteoarthritis: The Arthritis Foundation suggests taking one 500 mg capsule of curcumin extract twice a day.⁷
• For Ulcerative Colitis: The dose can range from 100 mg to 10,000 mg daily, depending on how severe the condition is.⁵
• For Weight-Based Dosage: The World Health Organization (WHO) recommends about 1.4 mg of turmeric powder per pound of body weight if using it as a spice.⁸

Searching for the perfect turmeric supplement? Look no further – try Curcum-X from VitalAbc!. It is a vegan supplement formulated to support gut health and overall wellness. It contains curcuminoids, which have antioxidant and anti-inflammatory properties.

These compounds may help maintain the integrity of the intestinal lining and support the immune system. The advanced technology used in Curcum-X enhances the bioavailability of the active ingredients, helping them reach the desired areas of the body. This allows for effective results at lower doses, supporting inflammation reduction and general health.

Turmeric Contraindications

While turmeric is generally safe for most people when used in cooking, there are a few precautions to consider:

• Hormone-Sensitive Conditions: Curcumin in turmeric can act like estrogen, so people with conditions like breast or ovarian cancer should be cautious when using turmeric.⁹
• Gallbladder Issues: If you have gallbladder problems, it’s best to avoid turmeric, as it may worsen the symptoms.¹⁰
• Bleeding Disorders: Turmeric can slow blood clotting, so it should be stopped at least two weeks before surgery or if you have a bleeding disorder.¹⁰
• Acid Reflux (GERD): Taking high doses of turmeric may worsen acid reflux due to increased stomach acidity.¹¹
• Pregnancy and Breastfeeding: Pregnant women should avoid high doses of turmeric supplements because of potential risks.¹²

Scientific Studies

1.Early studies showed that curcumin supplements might help improve the body's ability to fight damage caused by chemotherapy and radiation. They also seemed to reduce symptoms like mouth sores and skin irritation from radiation, with no negative side effects. However, these studies were small and didn't last long, so more research is needed.¹³

2.A recent study found that a gel with 12% curcumin helped reduce scarring in healing skin. In people with psoriasis, applying curcumin to the skin for a few weeks led to a 90% improvement in some cases.¹⁴

Conclusion

In conclusion, turmeric is a natural ingredient with a long history of use for its medicinal and culinary benefits. Packed with curcumin, its active compound, turmeric offers a range of potential health advantages, from supporting joint health to improving digestion and skin conditions. With its antioxidant and anti-inflammatory properties, turmeric is a versatile supplement for overall wellness. While generally safe, it’s important to consider specific precautions based on individual health conditions. Whether used in cooking, supplements, or skincare, turmeric continues to be a valuable tool in holistic health practices. As research grows, the benefits of this golden spice continue to unfold, making it a worthy addition to your health routine.

References

1.Prasad S, Aggarwal BB. Turmeric, the Golden Spice [Internet]. Nih.gov. CRC Press/Taylor & Francis; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92752/

2.EFSA Journal. Food and Feed Information Portal Database | FIP [Internet]. Europa.eu. 2024 [cited 2024 Dec 9]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-8504

3.Just Vitamins. What’s the difference between Turmeric and Curcumin? [Internet]. Justvitamins.co.uk. Just Vitamins; 2018 [cited 2024 Dec 9]. Available from: https://www.justvitamins.co.uk/blog/whats-the-difference-between-turmeric-and-curcumin/?srsltid=AfmBOoof4mqLD1sGPlsJGIoGPjwAUQIt2ysKu69hB7vld5PVsIf7GWKG

4.pmfme. Value Added Turmeric Products [Internet]. Mofpi.gov.in. 2024 [cited 2024 Dec 9]. Available from: https://pmfme.mofpi.gov.in/pmfme/newsletters/enewsaugust5.html#:~:text=It%20is%20commonly%20used%20in,to%20color%20foods%20and%20cosmetics.

5.Meixner M. Turmeric Dosage: How Much Should You Take Per Day? [Internet]. Healthline. Healthline Media; 2018 [cited 2024 Dec 9]. Available from: https://www.healthline.com/nutrition/turmeric-dosage

6.https://www.facebook.com/Drugscom. Turmeric Uses, Benefits & Dosage Herbal Database [Internet]. Drugs.com. 2024 [cited 2024 Dec 9]. Available from: https://www.drugs.com/npp/turmeric.html

7.Restivo J. Turmeric benefits: A look at the evidence - Harvard Health [Internet]. Harvard Health. 2024 [cited 2024 Dec 9]. Available from: https://www.health.harvard.edu/staying-healthy/turmeric-benefits-a-look-at-the-evidence

8.Reed B. Turmeric Dosage: How Much Should You Take Per Day? [Internet]. Dose. 2024 [cited 2024 Dec 9]. Available from: https://dosedaily.co/blogs/wellness/turmeric-dose

9.Hallman K, Aleck K, Dwyer B, Lloyd V, Quigley M, Sitto N, et al. The effects of turmeric (curcumin) on tumor suppressor protein (p53) and estrogen receptor (ERα) in breast cancer cells. Breast Cancer: Targets and Therapy [Internet]. 2017 Mar [cited 2024 Dec 9];Volume 9:153–61. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5354546/

10.webmed. TURMERIC: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews [Internet]. Webmd.com. 2022 [cited 2024 Dec 9]. Available from: https://www.webmd.com/vitamins/ai/ingredientmono-662/turmeric

11.McDermott A. Can You Use Turmeric to Treat Acid Reflux? [Internet]. Healthline. Healthline Media; 2023 [cited 2024 Dec 9]. Available from: https://www.healthline.com/health/digestive-health/turmeric-acid-reflux#:~:text=Some%20people%20report%20that%20turmeric%20actually%20makes%20acid%20reflux%20worse,indigestion%2C%20nausea%2C%20and%20diarrhea.

12.Filardi T, Varì R, Ferretti E, Zicari A, Morano S, Santangelo C. Curcumin: Could This Compound Be Useful in Pregnancy and Pregnancy-Related Complications? Nutrients [Internet]. 2020 Oct 17 [cited 2024 Dec 9];12(10):3179–9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7603145/

13.NIH. Curcumin and Cancer (PDQ®) [Internet]. Cancer.gov. 2024 [cited 2024 Dec 9]. Available from: https://www.cancer.gov/about-cancer/treatment/cam/hp/curcumin-pdq

14.Lorenzo RD, Forgione F, Bernardi A, Sacchi A, Laneri S, Greco G. Clinical Studies on Topical Curcumin. Skin Pharmacology and Physiology [Internet]. 2023 Jan 1 [cited 2024 Dec 9];36(5):235–48. Available from: https://karger.com/spp/article/36/5/235/870348/Clinical-Studies-on-Topical-Curcumin