Turmeric: properties and benefits

What is turmeric

Turmeric is a genus belonging to the Zingiberaceae family, comprising a total of about 80 species and different varieties.

This genus of plant, native to Asia, is related to ginger, with long lanceolate leaves and flowers

White-rosé, it is grown throughout India, other regions of Asia and Africa.

To make it famous is the golden color of the powder that is obtained from its rhizome, the stem similar to a root that grows under the ground. In fact, due to its coloring properties, turmeric powder is used as a textile dye and food coloring within products such as curries, mustard and cheeses.

However, the same powder is also famous for its warm and bitter taste. It is no coincidence that the plants belonging to this genus are also used for food and medicinal purposes (for example in Indian cooking and medicine) but it does not end here. Turmeric is in fact also used in religious rituals.

The most used spice is that derived from the species Curcuma longa, also called Indian saffron (or simply referred to as turmeric). Its name comes from the Sanskrit “Kum-kuma”, and is the main ingredient of Indian curry.

The main uses of turmeric, in fact, are all in the kitchen: its particular taste makes it perfect for flavoring meats, sauces, vegetables and much more. Already in small doses, turmeric is able to make any dish richer (and colorful), those of the oriental tradition and, above all, the Indian ones, of which it has always been a protagonist.

What it looks like

The yellow-ochre powder used in cooking is obtained from the rhizome.

The pharmacopoeia involves the preparation of mother tinctures (alcoholic extracts), oily extracts (essential oils) and aqueous extracts (in the form of herbal teas), but above all of dry extracts titrated in turmeric.

The powder is obtained by drying the rhizomes and can be taken orally as it is or be used to prepare compounds to be applied directly to the skin.

It is enough, for example, 1 teaspoon in 80 ml of cold-pressed sesame oil to prepare one of the simplest turmeric-based beauty recipes, that of oleolite.

In reality, however, turmeric also comes in the form of ready-to-use tablets or capsules. From turmeric it is also possible to obtain an essential oil or a liquid concentrate.

The important thing is that it is always a quality product and possibly organic, obtained only from a composition of the best parts of the rhizome: it can be verified by the color, which must always be bright and loaded, and by the intense aroma. It is also better to avoid products that contain additives of artificial origin.

Some manufacturers also indicate the origin of the turmeric they sell directly on the label of the jar that contains it, so that the consumer can also verify its origin and the quality of the production process. It would always be better, in fact, to buy only from a producer who guarantees maximum transparency and traceability of food.

Mechanism of action

Some studies have hypothesized that a substance contained in turmeric, called curcumin, together with other components called curcuminoids, has anti-inflammatory activity accompanied by low toxicity.

In addition, turmeric seems to contain countless active substances, such as curcumin itself, with a choleretic action (ie stimulating the production of bile), but also vitamin C (the same of which lemon is rich) and other antioxidants.

The active agents present in turmeric also appear to have cholagogue (stimulating gallbladder contraction), hepatoprotective and antiseptic properties.

Thanks to these properties, turmeric could be useful in disorders of the liver, gastric mucosa and digestive processes in general, also acting as an appetite stimulant.

The properties of turmeric

Most of the healing and beneficial properties attributed to turmeric depend precisely on curcumin, which is its most well-known active ingredient ally of well-being, whose use in traditional medicine has a long history behind it.

This molecule – which from a chemical point of view is classifiable among polyphenols – is responsible for the golden yellow color typical of turmeric and curries that contain it, but not only.

In fact, turmeric would have been attributed antioxidant, anti-inflammatory, anti-infectious, antimicrobial, hepatoprotective, thrombosuppressive, cardioprotective, antiarthritic, proapoptotic, antitumor and chemopreventive (ie cancer prevention) properties.

According to science, these properties are not distinct, but closely related to each other. The antioxidant action of this spice would be responsible, for example, both for its anticancer properties and for its anti-inflammatory effect.

Its protective action against tumors (for example colon or breast) would depend on the negative regulation of molecules involved in inflammation (inflammatory cytokines), transcription factors, some enzymes (protein kinases), some genes involved in cancer and reactive oxygen species.

In the case, for example, of breast cancer, curcumin seems to exert its antitumor effect through an intricate mechanism involving the mechanisms of cell proliferation and apoptosis, estrogen receptors and growth factor HER2.

The anti-inflammatory action of curcumin seems to depend instead on its ability to control different molecules promoting inflammation (such as interleukin-6, interleukin-1beta and Tumor necrosis factor-alpha), some growth factors and their receptors, protein kinases and other enzymes, molecules involved in cell adhesion mechanisms and NF-kB, a fundamental transcription factor in inflammation.

Curcumin could also improve insulin resistance, a phenomenon associated with several diseases and syndromes, such as glucose intolerance, diabetes, cardiovascular disease and metabolic syndrome.

In case of insulin resistance, cells no longer respond to the presence of this hormone. Curcumin appears to improve their sensitivity by activating the insulin receptor.

When it can be used

Traditionally used, like other spices such as cumin, for its anti-inflammatory and hepatoprotective properties, turmeric seems to be useful for treating biliary colic, but also conditions such as cholecystitis, cholelithiasis (gallbladder stones), stomach ulcer, gastritis and jaundice.

In addition, this spice could be an effective weapon against different forms of cancer, against respiratory distress syndrome and sinusitis, against osteoporosis associated with menopause and against diabetes, glucose intolerance, obesity and metabolic syndrome. But beware, for these serious pathologies there are no definitive studies yet.

In Ayurvedic medicine and traditional Chinese medicine this spice has long been used as an aid to promote digestion and well-being of the intestine and promote the proper functioning of the liver and pancreas, but not only: in these medicines also the pain typically associated with arthritis and menstrual irregularities are fought with turmeric.

Read also the in-depth article Liver: the ten rules to keep it healthy.

In addition, Ayurveda recommends turmeric for the treatment of asthma, cough, diabetes, diseases affecting the heart and circulation, anorexia. Also in this case there is no confirmation from the scientific point of view.

It would also seem that the active ingredient of turmeric reflects positively on brain health, but studies that can scientifically prove it are still lacking. In particular, it would improve memory, to the benefit of aging in well-being, counteract depression and would be useful against states of stress and anxiety.

Moreover, according to research conducted in Germany, turmeric would be present a compound called tumerone, able to promote the proliferation and differentiation of brain stem cells. According to the researchers, this could make him a candidate in the treatment of neurodegenerative diseases such as Alzheimer’s. However, these studies need to be deepened by further research.

Two traditional uses that seem to be supported by scientific evidence of their validity are the treatment of dermatological problems and that of wounds, of which it helps to promote healing.

Turmeric seems to be useful for treating eczema, acne, alopecia leading to hair loss, atopic dermatitis, psoriasis, vitiligo, radiodermatitis and other skin diseases.

Sometimes it is proposed to be taken orally, other times it must be applied to the area to be treated, and the studies conducted so far suggest that its use can be really effective.

As for wound healing, turmeric seems to be associated with several activities involved in this phenomenon: antioxidant, free radical, antimicrobial and anti-inflammatory. Taken together, these properties could give curcumin an important healing action.

It has been hypothesized that curcumin reduces the body’s natural responses to skin wounds, such as inflammation and oxidation.

In addition, this molecule appears to promote granulation tissue formation – an alteration of connective tissue in response to inflammation – collagen deposition, tissue remodeling and wound contraction.

All these phenomena could allow curcumin to accelerate the resolution of damage by acting on different stages of the natural wound healing process.

According to Ayurvedic medicine, turmeric also has antibacterial properties, so much so that it is used in powder form to speed up the healing process in case of sunburn and to soothe the symptoms of insect bites.

It also seems that turmeric can help effectively fight inflammatory bowel disease in both adults and children, strengthen the immune system and keep blood cholesterol under control.

Unfortunately, in the face of many possible uses, the development of a drug based on the active ingredients of turmeric, and in particular curcumin, is hindered by the poor solubility of this molecule in water, its poor absorption, its distribution within the body and the rapidity with which it is metabolized and eliminated.

For this reason, over the years, researchers have developed curcumin analogues that are more bioavailable than the original molecule, whose efficacy and safety are being studied.

However, it is possible to try to take advantage of the benefits of turmeric simply by introducing it into the diet or increasing its consumption. This spice is for example listed among the natural remedies recommended against meteorism and to be introduced in diets to lose weight because it would seem to have an effect on metabolism.

Posology

For a healthy use it is sufficient to insert it as an ingredient of the daily diet. An ideal dose can be a couple of teaspoons a day. As a condiment, it can be added at the end of cooking of many foods, but it can also be used in yogurt or make a sauce.

For more marked effects we recommend the dry extract titrated in curcumin min. 4% (German Commission E), whose daily dose ranges from 8 to 10 mg per kg of body weight, divided into two intakes preferably between meals.

When taken together with other spices, such as black pepper, absorption is greatly enhanced, even if the overall improvement of its beneficial effects does not seem to be affected.

Side Effects of Turmeric

For people in good health, turmeric is safe and without any particular contraindications. For this reason, its intake is considered risk-free for most adult individuals.

However, in case of pathologies or disorders, such as biliary obstruction, turmeric should only be taken after consulting your doctor.

In fact, in case of gallbladder problems this spice could aggravate the situation; For this reason, those who suffer from it should avoid taking it in the form of food supplements.

Also for the anticoagulant effects of turmeric, care must be taken to administer it to people with problems related to blood clotting.

Similar advice also applies if you are pregnant or breastfeeding.

Despite the gastroprotective effects, excessive doses of turmeric can cause gastric disorders. In particular, taking high amounts of this spice or continuing to use it long-term can trigger indigestion, nausea or diarrhea.

In case of occurrence of this kind of disorders it is advisable to reduce the doses or stop taking it.

Which and how to store it

Common turmeric can be found for sale in the form of a root, or in powder form.

Turmeric root should be stored in a cool pantry, in a dark glass jar to prevent it from being damaged by light. Once cut, it is necessary to store it in the refrigerator, in the vegetable drawer or in the egg area, in a food bag.

The powder, on the other hand, can be stored in the original packaging, if already packaged, or in a dark glass jar if purchased in bulk. No refrigerator needed: the pantry or a cool place is fine.

If possible, however, it is advisable to store the whole roots of turmeric directly, as this limits the probability that its properties will be lost due to oxidation. However, there are also special packages, generally in the form of a vacuum bag, to avoid excessive contact with the air of dried and ground turmeric.

How to Use Turmeric for Wellness

According to Ayurvedic medicine, a natural anti-inflammatory and powerful antioxidant is golden milk. You must first prepare a dough by mixing boiling water, turmeric powder and a little black pepper. The end result must be a homogeneous mixture with a consistency similar to that of very dense sauces. It should be stored in the refrigerator. Add half a teaspoon to a cup of milk, or even better vegetable drink, along with a pinch of pepper and half a teaspoon of almond oil, to drink once a day, preferably in the evening before bedtime so that the body can benefit from the many healing properties of turmeric during the hours of sleep, already in themselves regenerating for the body.

Equally effective is herbal tea. It is necessary to boil for 3-4 minutes 5 grams of turmeric root in a cup of water. Let stand for 10 minutes, strain, sweeten with honey and drink a couple of times a day. Turmeric herbal tea is a remedy that seems to help in the case of joint pain. In combination with dandelion, it has a purifying effect that seems to stimulate the activity of the kidneys.

Turmeric tea is added to the range of solutions to treat colds. Mix two teaspoons of turmeric powder with a teaspoon of honey, a pinch of black pepper and a teaspoon of lemon juice, add everything to a liter of boiling water and sip tea throughout the day.

Turmeric tea is also useful for those who do sports, to replenish minerals lost through sweat during sports.

The use of turmeric in cooking

Turmeric is also known as “Indian saffron” for its similar color, and also for the possibility of use in daily nutrition in many preparations, exactly as in the case of “real” saffron.

Many Indian dishes use it in abundance, but also other Asian cuisines do not ignore the benefits and above all the taste qualities, which make it one of the most versatile and used aromas and condiments. Not to mention that its price, very low, and its availability (turmeric is easily found in every supermarket) make it a product appreciated and consumed by us.

All first courses lend themselves very well to the union with turmeric. The white onions cut very thin, stewed in a pan and blended with a little white wine, completed with turmeric powder, pepper and a pinch of salt, can be a tasty condiment for foods such as dumplings, short pasta and rice.

Together with peas and aromatic herbs, turmeric can complete a dish of whole grains such as barley, while with a pinch of cardamom, it can be included in a recipe based on legumes, such as a soup. At the end of cooking, it flavors the minestrone and in general soups and vegetable soups.

Turmeric is also used to flavor meat and fish dishes. The classic dish is chicken. It should be dissolved in a cup of vegetable broth together with a pinch of black pepper and added gradually during cooking. Chicken with turmeric can then be accompanied with wholemeal bread, or with rice.

It can also complement desserts: the full-bodied flavor makes the use of sugars superfluous. In particular, it is indicated with fruit, especially with apples. Peel and cut into cubes and cook over low heat with a little water. Then add turmeric, black pepper and cinnamon. It is an appetizing recipe, with digestive properties and that can eat even those with high values of bad cholesterol. In many cases it is then possible to use turmeric as a natural food coloring: just half a tablespoon in a light sauce to give it a beautiful intense yellow color tending to orange.

Although it may seem bizarre, finally, remember that turmeric can also be used to create drinks with a truly original tropical taste, for example the so-called “golden milk”, based on turmeric, vegetable milk and honey, an aromatic and slightly spicy superfood, characteristic of Asian cuisine, pleasant even at breakfast.

Here are some examples of dishes and dishes in which turmeric can be used.

Calories and nutritional values

100 grams of turmeric contain: