What is Turmeric and What Are Its Benefits? What Does Turmeric Help With?

Plant-based products have been used for a variety of purposes throughout history. One such plant product is turmeric, which is derived from the Curcuma Longa plant, belonging to the ginger family. While the quantity and quality of the chemical compounds found in ginger can vary depending on the conditions of the environment in which the plant is grown, ginger is rich in bioactive compounds. Among all the components, the main active compound known as curcumin is primarily responsible for the health-related benefits. Curcumin exhibits antioxidant, anti-inflammatory, and antibacterial properties.

What is Turmeric?

Turmeric is a herbaceous plant with yellow flowers and large leaves, belonging to the ginger family. Although it is primarily known as turmeric, it is also referred to by names such as turmeric root, saffron root, yellow dye, zerdeçav, Indian saffron, and curcumin. Raw turmeric has a bitter taste due to the compounds it contains, known as polyphenols. The compound responsible for the health benefits of turmeric is curcumin, which is a natural anti-inflammatory compound.

Native to China and India, turmeric is widely used in both the food and dye industries, as well as in the health sector.

Turmeric has a wide range of applications, from treating upper respiratory diseases like cough and colds to skin diseases and joint disorders. In addition to its pharmacological uses, it is also used as a spice, coloring agent, and preservative.

Turmeric is a food with a very high nutritional value. 100 grams of turmeric contains:

• 390 kcal energy
• 3 grams of saturated fat
• 0 mg cholesterol
• 0.2 grams of calcium
• 0.26 grams of phosphorus
• 10 milligrams of sodium
• 2500 milligrams of potassium
• 47.5 milligrams of iron
• 0.9 milligrams of thiamine
• 0.19 milligrams of riboflavin
• 4.8 milligrams of niacin
• 50 milligrams of ascorbic acid
• 69.9 grams of total carbohydrates
• 21 grams of dietary fiber
• 3 grams of sugar
• 8 grams of protein

What Are the Benefits of Turmeric?

Turmeric, a spice known for its medicinal properties for a long time, has become an important component in both the medical world and the food industry due to the polyphenols and other bioactive compounds it contains. The benefits that make turmeric so significant include:

Alzheimer's disease is a progressive cognitive disorder caused by the death of brain cells due to the accumulation of protein plaques. Curcumin can help slow the development and progression of Alzheimer's disease by reducing oxidative stress and preventing protein accumulation.

Turmeric helps regulate insulin in diabetic patients. Curcumin, which increases insulin sensitivity in the body, is believed to provide benefits by affecting enzymatic reactions. A study has shown that the anti-diabetic effect of curcumin is almost comparable to some approved groups of diabetes medications.

Curcumin can provide significant benefits in preventing cardiovascular diseases. Studies have indicated that turmeric supports protection against diseases such as heart failure, heart muscle diseases, drug-induced cardiac toxicity, heart attacks, strokes, and cardiovascular symptoms associated with diabetes.

Curcumin may help you fight various viruses, including herpes and influenza.

Turmeric helps alleviate PMS symptoms.

Turmeric also has significant benefits for obese individuals. Curcumin can support protection against obesity by reducing the inflammatory secretions of adipose tissue, which consists of fat-covered cells.

Turmeric helps prevent the uncontrolled proliferation of cells in prostate cancer by intervening in many cell pathways, such as growth factors and nuclear factors, and aids in controlled cell death.

Curcumin has been found to be beneficial for major depressive disorder. It is believed that turmeric causes this effect by reducing, increasing, or facilitating the metabolism of neurobiological substances.

In addition to alleviating muscle cramps, turmeric can also help ease premenstrual symptoms.

Turmeric is promising in its ability to relieve joint pain, stiffness, and inflammation. However, more research is needed before turmeric can be fully utilized in the treatment of joint diseases.

Turmeric helps alleviate symptoms of indigestion. In addition to relieving indigestion, it assists in regulating metabolism, facilitating the digestion of proteins, increasing the stomach's resistance to acids, enhancing the mucus that lines the stomach mucosa, and adjusting the acidity level of gastric juices.

Curcumin is known to have positive effects on wound healing.

Protein kinase is an enzyme that facilitates the transformation of proteins activated by radiation. It is known that turmeric helps restrict the activity of this enzyme. Consequently, it aids in protection against radiation and exhibits a radioprotective effect.

What Is Turmeric Good For?

Turmeric offers a wide range of benefits in the body, from preventing infections to maintaining the health of tissues and systems. Other conditions that turmeric is beneficial for include:

The use of turmeric mixed with water as a mouthwash can help accelerate the healing of oral sores. Infections, swellings, and gum infections in the mouth can be alleviated with turmeric use.

Due to its antioxidant activity, turmeric may help prevent diseases such as cataracts, multiple sclerosis, and liver damage. The water- and fat-soluble extracts of turmeric, particularly its main component curcumin, possess a remarkably high antioxidant activity comparable to vitamins C, E, and β-carotene.

Turmeric has the ability to lower histamine levels in the body due to its anti-inflammatory activity. It also aids in the body’s natural secretion of cortisol, helping to alleviate conditions such as pain and arthritis.

Studies have shown that the ethanol extract of turmeric exhibits significant antifungal and antibacterial activity. Additionally, turmeric helps support the intestinal microbiota, particularly inhibiting the growth of intestinal Lactobacillus.

How to Consume Turmeric?

Turmeric is used as a pigmenting agent in food and desserts due to its bright yellow color. It is typically consumed in powdered form for this purpose.

The main pigment, curcumin, is also used in the dairy industry to give color resembling banana or lemon flavor. One of the most common ways to use turmeric is as a spice, either alone or indirectly to flavor dishes within curry.

There are various consumption methods for turmeric. However, the health effects of turmeric may not apply to all forms of consumption. To benefit from turmeric in a medicinal sense, attention should be paid to storage and preparation conditions. Turmeric should be kept in a cool, dry place. It is recommended to consume turmeric with black pepper and olive oil for better absorption of its active ingredient, curcumin, and to enhance its health-supporting effects.

One of the most preferred consumption methods for turmeric is preparing detox water. Detox water prepared with other components such as red pepper, parsley, and orange juice helps to speed up metabolism.

Turmeric can also be consumed in beverage form by making tea. For turmeric tea, 2 teaspoons of turmeric are boiled in 2-3 cups of water. After boiling for 5-10 minutes, the tea is strained and left to cool. It can be mixed with milk, freshly squeezed lemon or orange juice, or honey according to preference.

To benefit from turmeric's anti-inflammatory effects, a tonic drink form is prepared. This tonic, often preferred in the morning to start the day, is known for its revitalizing effects. This tonic, which supports both the digestive system and metabolism, is prepared as follows:

• 2 cups of coconut water
• 2 teaspoons of grated fresh turmeric or 1 teaspoon of powdered turmeric
• 1 teaspoon of grated fresh ginger
• Juice of 1 orange or lemon
• 1 medium carrot
• 1 teaspoon of honey or maple syrup
• A pinch of black pepper
• A pinch of cinnamon or red pepper for flavor

All ingredients are mixed in a deep bowl, then blended to make it ready to drink.

Although turmeric is a food with various medicinal benefits, uncontrolled consumption should be avoided. Individuals with chronic illnesses or those taking multiple medications are at risk for side effects and drug interactions. Therefore, these individuals should consult their healthcare providers regarding turmeric consumption.