Introduction to Turmeric
Turmeric is a peppery orange-yellow spice found in the root of a plant called Curcuma longa that grows in India and Southeast Asia. It has a history of medicinal and culinary use that goes back at least three thousand years and is due to a chemical called curcumin.
Over the last decade or so, turmeric has been more widely used across the world, partly due to its popularity in the ‘wellness industry’ and the growing popularity of complementary and alternative medicines. This increased interest has led to the scientific investigation of turmeric’s potential health benefits.
In this article we will explain what those potential benefits are and what the research has discovered. We’ll also take a look at turmeric’s use in cooking and provide tips for incorporating it into your daily life.
Potential Health Benefits of Turmeric
The potential health benefits of turmeric – or more precisely of curcumin – come from its anti-inflammatory properties and antioxidant effects.
Antioxidants combat harmful atoms called free radicals that damage cells, proteins and DNA via a process called oxidative stress. Oxidative stress is associated with several conditions, including cardiovascular diseases, central nervous system diseases such as Alzheimer’s, autoimmune disorders, cancer and diabetes.
Inflammation has been identified as a factor in the development of many chronic diseases and conditions. These include Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, epilepsy, cerebral injury, cardiovascular disease, metabolic syndrome, cancer, allergies, asthma, bronchitis, colitis, arthritis, psoriasis, diabetes, depression, fatigue and acquired immune deficiency syndrome (AIDS).
Turmeric in Research and Clinical Trials
In 2022, a review of research into its therapeutic possibilities examined the findings about its effects on cancer, inflammatory diseases, infections, ulcers, depression, immune system management and fertility. The review concluded that while there is evidence to suggest its efficacy in treating a wide range of health conditions, particularly diseases associated with inflammation, further research is needed to evaluate its potential.
In 2023, a research paper in the International Journal of Molecular Sciences provided an overview of the effectiveness of curcumin supplements. This was based on the results of 389 clinical trials (research studies with human participants).
The review found that curcumin supplements are likely to have positive effects on conditions associated with long-term unhealthy weight such as type 2 diabetes, non-alcoholic liver disease (NAFLD), cardiovascular disease, hypertension and stroke. The same applies to the effects of curcumin on musculoskeletal disorders such as tendonitis, carpal tunnel syndrome, osteoarthritis, rheumatoid arthritis and fibromyalgia. According to the review, studies that covered neurocognitive, gastrointestinal and cancer-related disorders reported mixed results.
In addition to continuing to explore curcumin’s potential for preventing or treating a wide range of diseases and conditions, future research is likely to investigate ways of increasing its absorption into the body.
Cooking with Turmeric in Recipes
The key to turmeric’s popularity is its peppery, slightly bitter, flavour which works well with many ingredients.
Turmeric can enhance many dishes including:
- scrambled or poached eggs
- soups, stews and curries
- rice, couscous or quinoa
- tofu dishes
- smoothies, teas and warm milk
- salad dressings.
Here are some healthy recipes using turmeric:
While fresh turmeric root has a more vibrant flavour than the dried forms, ground turmeric is more convenient and still offers potential health benefits. If you do decide to use the root, it can be stored in the fridge in an airtight container for up to two weeks.
Turmeric Supplements and Dosage
Turmeric supplements are available in powder and tablet forms. As mentioned above, the powder can be added to food or drinks, while tablets or capsules are convenient and provide a controlled dosage. You can also buy extracts of curcumin, which are concentrations of the compound that usually come in liquid or capsule form. They often contain a higher percentage of curcumin than raw turmeric powder.
When choosing turmeric supplements, it’s beneficial to buy products that are certified by reputable organisations and are transparent about their curcumin content and sourcing. If you’re keen to avoid pesticides and chemicals, you’re probably better off opting for organic supplements. If you do go in that direction, look for proof of Australian Certified Organic (ACO) approval.
It’s important to stick to the recommended dosage on the product label. While turmeric is safe for most people, high doses or long-term use of supplements can (in a minority of cases) cause gastrointestinal issues, nausea or diarrhoea. There is also a small risk of harm to the liver, particularly for products with enhanced absorption or higher doses. Turmeric can also interact with some drugs, especially those that slow blood clotting, so it’s advisable to speak to a healthcare professional before taking supplements if you are taking medications.
Curcumin has a relatively low bioavailability, which is the scientific term for the amount of a nutrient that the body absorbs and uses. This affects its therapeutic potential. It can be beneficial to use turmeric supplements that contain black pepper extract (piperine), which boosts curcumin absorption.
Tips for Incorporating Turmeric into Daily Life
You can experiment with turmeric in many everyday drinks and meals. Try turmeric in desserts such as ice cream or chia pudding. It goes well with mango, coconut and chocolate. Alternatively, you could stir up refreshing drinks like turmeric lemonade or milkshakes. Here are some ideas.
Ideas for enjoying turmeric at the start of the day
- Turmeric tea – dissolve grated turmeric root or turmeric powder in hot water and add lemon for taste.
- Golden milk latte – whisk together warm milk, turmeric powder, a pinch of black pepper and honey for sweetness.
- Turmeric yoghurt – mix turmeric powder into natural or coconut yoghurt.
During the day
- Turmeric-infused smoothies – add a teaspoon of turmeric powder to your fruit or green smoothies.
- Turmeric rice – add a teaspoon of turmeric when cooking your rice.
Turmeric in the evening
- Roasted vegetables – sprinkle turmeric on vegetables before roasting them.
- Turmeric chai – blend turmeric with other spices like cinnamon and ginger in hot water or milk.
Turmeric’s long-standing popularity is due to its popularity in cooking and its potential medicinal benefits. Growing scientific interest in curcumin’s anti-inflammatory and antioxidant properties looks likely to expand possibilities for disease management. Whether you’re experimenting with new recipes or adding a twist to traditional dishes, turmeric’s subtle spiciness can readily be incorporated into your diet.
You can find out much more about nutrition with the Life! program.
How the Life! program can help you
Life! is a free healthy lifestyle program that helps you improve your eating habits, increase your physical activity and manage stress. The program is for people who are at risk of developing type 2 diabetes, heart disease and stroke.
Life! is run by experienced health professionals, including dietitians and exercise physiologists, who guide and support you to make healthy lifestyle changes.
The program includes 7 sessions delivered over a 12-month period. You can choose from a group course or our telephone health coaching service. Learn more about the Life! program.
You can check your eligibility for the Life! program by taking a quick online test here.
