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6 Benefits of Turmeric—The Queen of Spices

Turmeric tea, lattes, shots, and golden milk are popular (see recipe for golden milk below). This golden-hued spice has been used in India for thousands of years as a cooking spice (think curry) for its flavor and medicinal properties. Turmeric is also a revered herb in Ayurveda.

Growing up in India, whenever we were sick with a cold or fever, we could always expect our Mom’s healing elixir of warm turmeric milk laced with black pepper—the cold did not stand a chance! Neither did minor cuts, scrapes, or wounds when a paste of turmeric (usually mixed with water or coconut oil) was applied to the affected area for 12 to 24 hours.

Haridra is the Sanskrit name for turmeric. It means yellow; this color signifies its potent liver cleansing and healing properties, according to herbal medicine expert Sebastian Pole in his book Ayurvedic Medicine: The Principles of Traditional Practice.

Here are some of the many turmeric benefits that have been validated by scientific studies.

1. Anti-inflammatory

Chronic inflammation causes and advances many common chronic diseases and various degenerative conditions such as inflammatory bowel diseases, heart disease, cancer, Alzheimer’s disease, Crohn's disease, and metabolic syndrome (a group of conditions usually occurring together—including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels—which increase the risk of heart disease, stroke, and diabetes).

Hence, anything that can reduce, suppress, or function as an antidote to chronic levels of inflammation can be important in preventing and even treating these diseases. Studies have shown that curcumin acts as an anti-inflammatory compound by inhibiting a number of different molecules that play a role in inflammation in your body.

2. Neuroprotective

Neurodegenerative disease is a term used for a range of conditions that primarily affect the neurons (nerve cells) in the brain. Affecting millions of people worldwide, Alzheimer’s dementia (representing approximately 60 percent to 70 percent of dementia cases) and Parkinson’s disease are the most common types. In the U.S. in 2018, nearly 6 million people are diagnosed with Alzheimer’s disease.

Many neurodegenerative diseases are caused by oxidative damage and inflammation. Studies have shown that curcumin is a potent neuroprotective agent, due to its anti-inflammatory and antioxidant properties.

Interestingly enough, Alzheimer's disease rates in India are reportedly among the world's lowest. According to Professor SC Tewari, head of the geriatric mental health department at King George’s Medical University, “Turmeric, which is almost universally consumed by Indians, is the savior. Turmeric contains a curcumin, the bright yellow chemical that gives turmeric its colour, which acts like a protective.”

This widely held view led researchers at the University of California, Los Angeles to study the potential of curcumin as a weapon in the fight against the disease. The results of this study showed that curcumin inhibits the accumulation of destructive beta amyloids in the brains of Alzheimer’s patients and also breaks up existing plaques.

3. Anti-Cancer

Nearly 20 percent of deaths worldwide are caused by cancer. Numerous studies of turmeric have highlighted the anti-cancer properties of curcumin and its ability to suppress the growth of many different types of cancer cells (such as breast cancer cells and pancreatic cancer cells). The curcumin also helps fight free radicals. According to the National Cancer Institute, when free radicals react with cells and DNA, it can cause them to not function properly and may even lead to the development of cancer.

4. Heart Protection

Studies have shown curcumin to be protective of the heart due to its potent antioxidant properties and also its properties as an anticoagulant. In Ayurveda, turmeric is considered to be a lekhanya (scrapes accumulations), which make it an effective anticoagulant, as Sebastian Pole describes. Research has found that it also helps the heart by increasing blood flow and by reducing lipid levels and LDL cholesterol.

5. Digestion

Turmeric has been revered in India and Ayurveda for millennia for its ability to enkindle the agni, or digestive fire, supporting healthy digestion, which is paramount for maintaining good health and immunity. Clinical trials have also demonstrated its efficacy in the treatment of digestive diseases including IBS (irritable bowel syndrome).

6. Bone and Joint Health

Being a potent anti-inflammatory, turmeric excels as a pain reliever, acts as a bone and joint protective, and treats inflammation of the joints. Studies have shown the benefits of turmeric include reducing joint pain and preventing osteoporosis. Extracts of curcumin have been shown to be as effective as ibuprofen in reducing pain and improving function in patients with knee osteoarthritis. Research has also shown curcumin’s potency in alleviating symptoms (inflammation and pain) of rheumatoid arthritis.

How to Get the Greatest Benefits from Turmeric

Whether you are taking a turmeric in the form of a powder, tea, oil, or in any other form, there are a couple of ways to ensure you are getting the most health benefits.

1. Turmeric and black pepper (curcumin and piperine): Turmeric is one of the staples of Indian cooking. But it is seldom used on its own. Turmeric is sautéed in oil along with a myriad other spices like cumin, coriander, cinnamon, and black pepper. While studies have shown the amazing benefits of curcumin, they have also shown that curcumin has low bioavailability (i.e., it is poorly absorbed into the bloodstream). Studies have also shown that curcumin—when consumed with black pepper (which contains piperine)—enhances the absorption of curcumin by 2,000 percent, which is why most curcumin supplements on the market contain piperine.

2. Turmeric and fat: Curcumin is also fat soluble (as are the therapeutic compounds in most spices), so it helps to consume it with a fat such as coconut oil or avocado. Studies have shown that consumption of curcumin along with fat increases its absorption and bioavailability. This is perhaps why turmeric has been used in Indian cooking since Vedic times, but only after it is sautéed in oil. It is wonderful to see modern science confirming and validating centuries-old Vedic wisdom!