28+Science Backed Health Benefits Of Turmeric & Its Uses

by Dr.Sania Siddiqui ,MavCure

Turmeric or Curcumin is a wonder herb, and it has many health benefits.

This predominant spice is used generously in nearly all Indian meals. Perhaps that’s why India has among the lowest rates of lung, colon, prostate & breast cancer,

Curcumin, the active agent in turmeric, has been used in Ayurveda, the Ancient form of Indian Medicine for thousands of years and Western Science is catching on. Turmeric has matched and outperformed many modern medicines.

This potent spice is packed with anti-inflammatories and anti-oxidants. Turmeric has been proven to fight free radicals, rejuvenate the cells, cleanse the liver, protect the heart, boosts moods and support the brain.

Sound too good to be true? There’s more. Turmeric has been shown to lift levels of norepinephrine, dopamine, and serotonin. With a stronger cocktail of these neurochemicals, we’re all a little happier.

Turmeric has ten neuroprotective actions that support better memory, focus, and cognition. This multifunctional spice is also used to regulate fat metabolism, alleviate IBS, regulate bile flow, reduce joint pain and bring luster to the skin.

Turmeric is incredibly purifying. As a sure source of anti-fungal, anti-microbial and anti-bacterial extracts, this spice can help you fight infections and boost immunity. Dense in vitamins and minerals this magical spice promotes overall well-being.

In this article, you shall read different aspects of turmeric.

Turmeric, The Healthiest Food

Turmeric is used for centuries in the kitchen and medicinal treatments.

It is a golden spice of the life. It has various health benefits. Widely used in different medicines for curing health problems.

Other names of turmeric are CURCUMA LONGA, CURCUMIN, and TUMERIC.

The botanical name of turmeric is CURCUMA LONGA L.

Health Benefits Of Turmeric Infographics

Health Benefits Of Turmeric That Must Know

Turmeric is considered as the one of the most lucrative nutritional supplement. A lot of scientific studies have suggested its healthy benefits. A few of the prime health benefits of turmeric are mentioned below:

1. Turmeric For Asthma

Turmeric can significantly improve your asthmatic symptoms. It does so by dilating the blood vessels.

Dilation of the vessels can give a better airflow, recover the normal breathing rate, reduces the inflammation caused in the lungs, and also relax the muscle spasm.

Asthma symptoms are seen when the compounds from the immune systems inflame the lungs.

Studies suggest turmeric has compounds that can effectively reduce the inflammation of the lungs and thus asthma symptoms.

How To Use Turmeric For Asthma?

For treating the symptoms, you have to mix turmeric with milk.
Add one teaspoon of turmeric powder with 1 glass of warm milk.
Mix it well and drink it daily until you get desirable results.

2. Turmeric For Improved Brain Functioning

Neurons in the brain are capable of forming new connections and might multiply in quantity in some areas of the brain. It is majorly brought about by a brain hormone Brain-Derived Neurotrophic Factor (BDNF).

This hormone is relatively responsible for brain functioning. Diseases like Alzheimer’s and depression are linked to the decreased secretion of BDNF hormone.

Nevertheless, studies have shown turmeric has an active compound curcumin that can significantly increase the brain functioning by increasing the levels of BDNF hormone.

It can also delay or reverse the brain diseases and the brain diseases associated with the age.

How To Use Turmeric For Brain Functioning?

For increase, the brain functioning mix 1 teaspoon of turmeric in a glass of warm water.
Mix it well and drink it before going to bed daily.

3. Turmeric For Lowering Risk Of Heart Diseases

Cardiovascular diseases are very common nowadays. Studies suggest turmeric can reverse the progression of the cardiovascular diseases.

The herb does so by improving the functioning of the endothelium which is the lining of the heart blood vessels.

The distortion of the endothelium lining is majorly responsible for various heart diseases like blood pressure, blood clotting, atherosclerosis, etc.

The active compounds in turmeric improve the endothelial functioning and thereby increase the heart functioning.

In addition to this, a few studies have also claimed that turmeric can reduce inflammation of the heart blood vessels and can reduce the oxidative stress too. Overall, the evidence says turmeric can reduce the risk of several heart diseases to around 60%.

How To Use Turmeric For Heart?

For reducing the risk of heart diseases, prefer having turmeric milk daily.
For this mix 1/2 teaspoon of turmeric in a glass of warm milk. drink it daily for good results.

4. Turmeric As An Anti-Inflammatory Agent

Inflammation in the body can be a sign of an array of diseases. It is caused when your body is fighting against many foreign invaders and is on the way to repair or eliminate the damage caused by them.

If your body does not inflame the microorganism can easily enter your body and kill you. However, only short-term inflammation is desired.

If inflammation becomes chronic or long-term, it can cause a lot of issues by damaging the body tissues.

In western countries, chronic inflammation is common and has brought up a variety of diseases like cancer, metabolic syndrome, Alzheimer’s, and other neurodegenerative diseases. Overall, chronic inflammation in any of the body part is harmful.

You can drink turmeric milk to get rid chronic inflammation.

Turmeric has anti-inflammatory properties which can reduce or prevent excessive chronic inflammation of the various body organs and tissues.

The active compounds in it act at the molecular level to decrease the inflammation. It blocks up the major molecule NF-kV that is related to chronic inflammation.

A lot of scientific studies suggests if you suffer from mild to chronic inflammation prefer consuming turmeric on a regular basis.

How To Use Turmeric As An Anti-inflammatory agent?

Take 1 and a 1/2 cup of water mix 1 teaspoon of turmeric powder in it.
let it boil for good 10 minutes. Next, drink this decoction daily to get relief from chronic inflammation.

5. Turmeric As An Anti-oxidative Agent

Oxidative damage is considered as one of the major factors behind ageing and several diseases. The oxidative stress involves free radicals in this the high reactive molecules combine with the unpaired electrons.

Generally speaking, the free radical combine protein, DNA, fatty acids present in your body. After combining with the free radical they stress up your body causing diseases.

Taking an anti-oxidant would protect the organic compounds of your body from free radical and thus from diseases too.

Turmeric is a potent antioxidant. It has the ability to neutralize the free radicals due to its chemical structure.

Not only this, it can also boost the activity of the anti-oxidant enzymes present in the body. Thus, t works it two ways to stop the oxidative stress on your body.

How To Use Turmeric As An Anti-oxidative Agent

Take 1 and a 1/2 cup of water mix 1 teaspoon of turmeric powder in it. let it boil for good 10 minutes.
Next, drink this decoction daily to get relief from oxidative stress.

6. Turmeric For Gall Bladder

Turmeric can be beneficial to treat issues related to gallbladder like gallbladder stones. It has compounds that can increase the bile flow.

Increase in the bile flow will prevent the gallstones formation by enhancing the antioxidant enzymes of the liver.

Not only this, it’s regular use can also relieve any bile obstruction by improving the bile activity.

How To Use Turmeric For Gall Bladder?

For this, you can take turmeric supplements. Prefer consuming 2 capsules of turmeric supplement per day.

7. Turmeric For Anti-Aging

Scientific studies suggest the prime reason for anti-ageing is the telomere length. Telomeres are basically protective caps at the end of the chromosomes.

After every division, the telomeres get shorter and at a point, they become too short that they can’t divide and ultimately die. Telomere shortening is an important sign of ageing and age-related health issues.

Nevertheless, turmeric can prevent such kind of telomere shortening. It does so by forming long telomere which ultimately slows down the progression of ageing and age-related health issues too.

How To Use Turmeric For Anti-ageing?

Turmeric tea is the best way for this.
Mix 1/4 teaspoon of turmeric powder in a cup of water.
Let it simmer for five minutes and then drink it daily for good results.

8. Turmeric For Cancer

Cancer is deadly diseases cause by abnormal growth of body cell.

Studies suggest that turmeric has an active compound curcumin that can be beneficial for treating cancer. It can affect the abnormal cell growth at the molecular level.

Turmeric works to reduce the growth of new blood vessels with a tumour, prevent the spread of cancer to other body cells, and can even kill the cancerous cell in the body. This has been proved in several animal studies.

One of the studies suggests turmeric can prevent digestive cancer like colorectal cancer significantly. However, you can never use turmeric solely fo cancer cure but its regular use can slow down the progression and can prevent it too.

A few of the scientists believe that soon turmeric would be the major cancer treatment herb giving desirable results.

How To Use Turmeric To Prevent Cancer?

For cancer, you have to drink turmeric decoction daily.
Mix 4grams of turmeric powder in 1/2 a cup of warm water and drink it as it daily for promising results.

9.Turmeric For Alzheimer’s

Alzheimer’s disease is one of the common neurodegenerative diseases and is linked to dementia. Till now, no absolute treatment is available for the same but a few of the medicines can reduce its symptoms. Thus, preventing it is very important.

Turmeric is known to actively participate in preventing Alzheimer’s. It has anti-inflammatory and anti-oxidative effects that can reduce the oxidative stress and the inflammation in the lining of the brain. Not only it also increases the brain hormones too to enhance the functioning of the brain.

One of the studies suggested Alzheimer progresses by the buildup of protein tangle called Amyloid plaques. Interestingly, curcumin can help get rid of these plaques. Overall, turmeric is considered to be a magic herb for treating Alzheimer’s.

How To Use Turmeric To Prevent Alzheimer’s?

For this you have to drink turmeric decoction daily, Mix 4grams of turmeric powder in 1/2 a cup of warm water and drink it as it daily for promising results.

10. Turmeric For Diabetes

Diabetes is caused by the increase in blood sugar levels in the blood.

Turmeric can lower the glucose levels and thus prevent diabetes. It does so by changing the working of the overactive immune system and maintaining the working of insulin.

Studies show that it can not only control diabetes but also reduces the risk of other diabetes-related diseases. In one of the study, it was found that it can prevent liver disease associated with diabetes.

However, the study was done on a rat, the human intervention is still under study. Various other studies suggest turmeric can control blood sugar levels, prevent blurred vision related to diabetes, and restore the damaged bone health too.

How To Use Turmeric For Diabetes?

For this, drink turmeric milk on alternate days. For this mix 1/2 teaspoon of turmeric in a glass of warm milk. drink it daily for good results.

11. Turmeric For Arthritis

Arthritis is associated with inflammation of the joints. It is highly prevalent in western countries. Turmeric has anti-inflammatory properties that can ease the symptoms of the disease.

It can relieve the symptoms of joint pain, stiffness, discomfort. Studies suggest that turmeric causes an anti-inflammatory response by inhibiting the expression of the COX-2 enzyme, the major pain enzyme. Thus, it does not allow the body to realize the pain.

How To Use Turmeric For Arthritis?

For this, the best way is to take regular supplements.
Consider having 1 capsule of turmeric daily before going to bed for desirable results.

12. Turmeric For Increasing Immunity

The anti-inflammatory and anti-oxidative properties of turmeric can in a way increase your immunity levels too. It was concluded by a study that turmeric has certain compounds that prevent the overactive immune cells which cause diseases like cancer, obesity, cardiovascular diseases etc.

In addition to this, the herb is also capable of destroying the bacterias and another microorganism from your body. Thus, it can also immune you against a variety of infections.

All the functions of turmeric on your immune system are brought about by altering te response of the T cells.

The T cells, B cells, dendritic cells, natural killer cells, neutrophils, and other immune cells are altered to make your immune system strong.

How To Use Turmeric For Immunity?

Consume a glass of turmeric milk three times a week for better immunity.

13. Turmeric For Pain Relief

The therapeutic properties of turmeric can relieve strain, sprain, and other kinds of pain. It is used from ancient times as a pain reliever.

The anti-inflammatory properties of turmeric help to relieve pain by decreasing the swelling and increasing the blood flow in the pain-prone area.

How To Use Turmeric For Pain Relief?

Topical application of turmeric is preferred for pain relief. Mix 1 tablespoon of turmeric with little water and make a paste out of it.
Apply the paste on the pain-prone areas and cover it with a cloth.
You can do this for joint pain, pain caused by an injury, pain associated with body inflammation, muscle spasms, muscle strain, etc.

14. Turmeric For Depression

Turmeric can reduce the symptoms of depression significantly. When turmeric is combined with few medical drugs it shows the best improvement against depression.

This was proved by a study done in three groups for 60 patients. The study suggested turmeric to be a good anti-depressant.

Turmeric works for Depression by reducing the levels the of a brain-derived neurotrophic factor and shrinking the hippocampus. The hippocampus is the area of the brain area that is responsible for learning and memory.

Its shrinkage allows you to forget the things a bit easier that are causing depression. Not only this, it can also boost the BNDF levels and also improves the functioning of the brain.

How To Use Turmeric For Depression?

For this, the best way is to take regular supplements. Consider having 1 capsule of turmeric daily before going to bed for desirable results.

15. Turmeric Can Prevent Bacterial Infections

Turmeric has fortifying antibacterial properties. It can act against many types of bacteria’s like E.Coli, Staphylococcus aureus, H.Pylori, and S.Typhi.

You can also consider it as a good antiseptic too when it comes to wound or injuries.

A study suggested that Turmeric has the ability to fight against eight kinds of bacteria’s. It does so by killing the bacteria or creating an immune response that can kill or deactivate the bacteria. A few studies also confirm the effect of turmeric on viruses too.

16. Turmeric Can Aid In Weight Loss

Obesity is linked to body-inflammation. Turmeric has properties that maintain the levels of cholesterol and blood sugar levels which ultimately controls your weight.

The cholesterol and blood sugar are the major factors behind obesity so its control can maintain your weight too.

With weight gain, you tend to expand the body tissues and even the new blood vessels are formed. Turmeric can prevent the formation of these fat cells which will eventually result in weight loss.

However, the studies are performed on a rat still, their human intervention requires study.

How To Use Turmeric For Weight Loss?

Take 1 and a 1/2 cup of water mix 1 teaspoon of turmeric powder in it.
let it boil for good 10 minutes.
Next, drink this decoction daily to control your weight.

17. Turmeric For Digestive Disorders

Turmeric is an excellent carminative i.e. it can relieve flatulence. Most of the digestive disorders occur due to indigestion and gas.

Turmeric has a substance that can bring about better digestion, increased metabolic rate, and prevent the formation of gas.

It works so by stimulating the digestive enzymes to do their work more efficiently. Not only this, it improves the bio-availability of your food. It enhances the ability of your stomach to withstand the digestive acids.

Thus, Turmeric is an excellent carminative. It can provide a calming effect to an upset digestive system and can eliminate excessive gas and distention in your stomach.

How To Use Turmeric For Digestive Disorders

Drink half a glass of cold turmeric milk before going to bed to cure your digestive issues.

Alternatively, you can mix 1 teaspoonful of turmeric in a cup of yoghurt, consume it after food for better results.

18. Turmeric For Liver Diseases

Turmeric is helpful for curing liver diseases. it has compounds that strengthen your liver. In addition to this, it can shrink the engorged hepatic ducts. Hence, it can be helpful to cure liver conditions like cirrhosis, and hepatitis.

19. Turmeric For Menstrual Issues

A study suggests turmeric can relieve the severity of PMS symptoms. It is generally brought about by its anti-inflammatory effects.

It can also relieve stomach pain as it is an antispasmodic and hence helps in smoothing of muscles and turn, reduces menstrual cramps.

How To Use Turmeric For Menstrual Pain?

Use turmeric bitters or extract two times every day, before 15 days of the expected date of your period to prevent stomach cramps.

20. Turmeric For Eyes, Ears, Mouth & Nose

Turmeric can increase your eye power, aid in hearing, smell sense, and cure any dental issues too. It aids in maintaining the integrity and shape of our eyes.

It also assists in eliminating nose bleeds, cures sinus, purifies your mind and brain. Also, restores an acute sense of smell.

How To use Turmeric For Eyes, Ears, Mouth & Nose?

Mix Turmeric dust and alum in the ratio of 1:20, when blows through the ears it cures chronic otorrhea.
It aids in maintaining the integrity and shape of our eyes.
Make a mixture of organic ghee and a pinch of turmeric. Now, apply it to your mucous lining of the nose to end the sniffles.

21. Turmeric For Dental Issues

If you have swollen gums, tooth pain, or yellow teeth you can use turmeric to treat them. it has many medicinal properties to relieve tooth pain, inflammation of gums, and whiten teeth.

How To Use Turmeric For Dental Issues?

Take a mixture of the ½ tablespoon of salt and one tablespoon of turmeric.
Now add mustard oil to it and make a thick paste.
Next, Rub your teeth and gums using this paste. Repeat this twice in a day.

Health Benefits Of Turmeric For Skin

22.Turmeric For Complexion Or Fairness

Turmeric has skin lightening and skin-whitening properties. It works directly on the skin colouration pigment. It can control the melanin on the skin and thus can make your face look whiter and brighter.

How To Use Turmeric For Fairness?

Take 1 tablespoon of turmeric powder and 3 tablespoons of milk to it.
Make a creamy paste out of it. Apply the paste all over your face.
Leave it for good 15 minutes or until its dry.
Next, wash off with water. Do it daily for good results.

23. Turmeric For Acne

It has antibacterial properties that can aid in acne treatment. The herb can kill the acne-causing bacteria’s and can thus prevent their repeated occurrence.

In addition to this, it has anti-inflammatory properties that can treat the inflammation and redness in and around the acne.

How To Use Turmeric For Acne?

Take 1 tablespoon of turmeric powder, 1 teaspoon of honey and 3 tablespoons of milk to it.
Make a creamy paste using all the three ingredients.
Apply the paste all over your face. Leave it for good 15 minutes or until its dry.
Next, wash off with water. Do it daily for good results.

24. Turmeric For Pigmentation And Blemishes

Homemade face pack for pigmentation and blemishes made using turmeric can significantly solve your problem. It has skin-lightening properties that can fade away the pigmentation and blemishes slowly and gradually.

How To Use Turmeric For Pigmentation And Blemishes?

Take 1 tablespoon of turmeric powder, 1 teaspoon of lemon juice and 3 tablespoons of milk.
Make a creamy paste using all the three ingredients.
Apply the paste all over your face.
Leave it for good 15 minutes or until its dry. Next, wash off with water. Do it daily for good results.

25. Turmeric For Psoriasis

The antioxidant and anti-inflammatory properties of turmeric can treat psoriasis. It prevents the enzymes related to psoriasis. More off, it can lower the levels of cytokines, which increases cell inflammation. This would treat psoriasis.

How To Use Turmeric For Psoriasis?

Take 2 tablespoons of turmeric powder and one tablespoon of lime juice.
To this, add a small amount of boiling water and form a thick paste.
Apply it to the affected areas regularly for good results.

26. Turmeric For Burns And Wounds

It has antiseptic properties that can help you relieve your burn or wound. if you apply turmeric to the affected area you won’t get any infection and would also fasten the healing process.

How To Use Turmeric For Burns And Wound?

Take 2 tablespoons of turmeric powder and one tablespoon of pure water and form a thick paste.
Apply it to the affected areas regularly for good results.

27. Turmeric For Wrinkles And Fine Line

Studies suggest turmeric can prevent the formation of wrinkles and fine line. It does by slowing down the ageing process.

Not only this, it can even reduce the skin elasticity and increase collagen production, this will ultimately make your skin youthful.

How To Use Turmeric For Wrinkles?

Take 1 tablespoon of turmeric powder and 2 tablespoons of honey.
Make a creamy paste using the two ingredients.
Apply the paste all over your face. Leave it for good 15 minutes or until its dry.
Next, wash off with water. Do it thrice a week for good results.

28. Turmeric As A Scrub For Exfoliation

The turmeric face mask can remove dead skin cells, dirt, and toxins from your skin. It can act as an excellent exfoliator and cleanser.

How To Use Turmeric For Exfoliation?

Take a tablespoon of turmeric powder, 1 teaspoon of yogurt, and a tablespoon of rose water.
Mix all of them well. Massage the mixture all over your face for good five minutes.
Next, wash it off with lukewarm water. Use this scrub twice a week for glowing skin.

How Is Turmeric Powder Prepared?

Turmeric powder is a bright yellow colored spice from the rhizome of CURCUMA LONGA plant. Turmeric powder has various traditional and commercial uses.

Dried turmeric rhizomes are useful in making turmeric powder. The integral component of turmeric is curcumin. Curcumin, an antioxidant is the most bioactive soothing part of the turmeric herb.

It is useful for cosmetic activities, coloring, flavoring and medicinal purposes. The bright yellow color is because of curcumin and other components present in turmeric.

It also helps in promoting the flow of bile from your liver. Bile helps in excretion of fat-soluble toxins from your body.

Why Should You Use Turmeric While Cooking?

The healthiest spice food is an essential ingredient of the curry powder.

It is also used for flavoring and coloring of butter, margarine, cheese, liquor, pickles, fruit drinks, cakes, fruit dishes, mustard, table jellies, and another foodstuff.

Turmeric oil is widely used for flavoring food items and perfumes.

It adds mild aroma and yellow color to the food.

Some Cooking Tips

Turmeric is strong and gets stronger while cooking. So, it’s better to use it in a regulated manner.

You can use one teaspoonful of turmeric in place of 1 teaspoonful of dry mustard.

How To Store & Use Turmeric Powder With Ease?

You should keep turmeric powder in a cool and dry place away from sunlight.

Excessive heat volatilizes and dissipates turmeric’s aroma.

High humidity will make a cake of turmeric powder.

You should use the older stock of turmeric if any.

Prolong exposure to air will lead to loss of aroma and flavor of turmeric.

Use Of Turmeric In Recipes

a. Add It To Frittatas And Scrambles

You can take a pinch of turmeric and use it in scrambled eggs, tofu scramble, or in a frittata.

b. Greens

Sprinkle turmeric powder into braized or sautéed greens like collards, kale, and cabbage.

c. Roasted Vegetables

Turmeric’s peppery and warm flavor goes great with potatoes, root vegetables, and cauliflower.

d. Rice

A pinch of turmeric powder brings a mild taste and color to a cup of plain rice or fancier pilaf.

e. Soups

The taste of chicken or vegetable is enhanced when made with turmeric powder.

Optimize Your Use Of Turmeric

Doses Of Using Turmeric In Different Ways

1. Always buy certified organic.
2. Make sure your spices are free of chemicals, preservatives, fillers, and additives.
3. Skip the pill.If you’re taking the capsule version at least take it with 1 cup of hot water. In the bowl of warm water, add one tsp of ghee or connect oil and a generous pinch of black pepper.

Curcumin/Turmeric Capsules, Not Nearly As Effective

The active agents in turmeric are fat-soluble, meaning you need fat in the carrier to absorb and assimilate the benefits efficiently. To make the most of your turmeric, you must take it with a source of fat.

The spice has stood the test of time as a form of medicine because it’s used in cooking and oil is almost always present in the recipe. The fat from the oil is the consort ingredient.

The vitamin and supplement industry is steadfast and ever growing. Well, it doesn’t always work that way. The bedrock of Ayurveda and Eastern Medicine is that we are more than the total of our parts.

Holistic medicine stands firm on a platform that demonstrates the interconnectedness of the mind, body, and soul.

Just as there is a delicate and intelligent interplay between the mind, body, and soul, there is a delicate and intelligent interplay between the brain, gut, and formation of tissues.

A capsule version of turmeric (aka curcumin) will get the spice into your body, but it won’t guarantee the digestion and absorption of the nutrients into your system.

According to Ayurveda, there are seven layers of tissues: plasma, blood, muscles, fat, bones, nervous tissue and reproductive tissue.

Each tissue is nourished in sequential order based on how well food is digested, absorbed and assimilated. If you want the benefits of turmeric to touch all your tissues, a capsule just won’t cut it. The body simply doesn’t integrate capsules as it would food.

NIH.GOV 1,2,3,4,5,6,

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