The deep golden-orange spice
A relative of ginger, this vivid yellow-orange spice is common in Indian, Southeast Asian, and Middle Eastern cooking. It's also been used as medicine in places like India for centuries to treat issues such as breathing problems.
Turmeric is known for adding color, flavor and nutrition to foods. It is derived from the underground stems or rhizomes (roots) of the Curcuma longa, a native Asian plant, grown in warm climates around the world. Used in cooking for hundreds of years, it has also been used in ayurvedic and other forms of traditional medicine in China and India. Turmeric has long been used for its potential health benefits as well as to enhance flavor in culinary dishes. It can be used in various forms, including ground spice and fresh root, and can also be taken as a dietary supplement. Its potential health benefits are primarily due to curcumin, the biologically active compound in turmeric.
According to Harvard Health, a 2020 study found Curcuma to be associated with anti-inflammatory, anticancer, antidiabetic, antidiarrheal, antimicrobial, antiviral, and antioxidant properties. Further research has now started to show connections between some of these properties and actual health benefits in people. For example, human studies have shown potential for curcumin in managing osteoarthritis pain, however more research is needed to better understand other potential benefits of turmeric, as well as the dosage needed to achieve those benefits.
According to Mary-Eve Brown, an oncology clinical dietitian/nutritionist at Johns Hopkins Medicine, the active ingredient in turmeric is a natural compound (polyphenol) called curcumin, which has both antioxidant and anti-inflammatory properties.
“Curcumin has many biological activities, not all of which are understood,” says Brown.
“Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.”
According to her, anyone who is trying to manage inflammation could benefit from adding some turmeric to their foods for inflammatory conditions such as arthritis and other joint disorders, colitis, allergies and infections.
Brown explains some research results show that people with osteoarthritis reported less joint pain when eating turmeric in recipes. Turmeric’s effect on mood disorders, depression and dementia have also been explored, but studies are small, so more research will reveal if there is a benefit.
In addition to these conditions, research studies have shown some possible benefits of turmeric for:
Inflammation
Degenerative eye conditions
Metabolic syndrome
Arthritis
Hyperlipidemia (cholesterol in the blood)
Anxiety
Muscle soreness after exercise
Kidney health
According to Brown, turmeric supplements are probably not a good idea.
“As wonderful as turmeric’s nutritional benefits can be, more curcumin is not necessarily better, and too much can be risky.”
Turmeric supplements may increase your risk of kidney stones, especially if this runs in your family. Curcumin supplements contain much higher concentrations of the compound than a person would consume by eating food flavored with the spice or by drinking turmeric tea.
“One challenge of turmeric is that curcumin and other active ingredients are not bioavailable, meaning they are not easily absorbed by the body. Also, the digestive process breaks these beneficial compounds down and eliminates them quickly,” Brown says.
With the above in mind, incorporating the spice regularly into your meals can safely boost your intake. Combining the spice with black pepper may help increase your body’s ability to absorb turmeric’s beneficial compounds. A substance in black pepper called piperine, when combined with curcumin, has been shown to increase bioavailability by 2000%.
“It’s better to get curcumin and most other nutrients in whole food form rather than to take turmeric pills, tinctures, capsules or gummies,” says Brown..
It is also important to note that high doses of curcumin, as found in concentrated turmeric supplements, can interact with certain medications, she warns.
Pain relievers - Turmeric supplements can lessen the effects of indomethacin, aspirin, ibuprofen or acetaminophen.
Chemotherapy: If you are receiving chemotherapy treatments, talk to your doctor before taking turmeric supplements, and especially avoid them if you are taking these chemotherapy agents:
Blood thinners: Turmeric or curcumin supplements can increase the risk of bleeding in people taking warfarin.
Immunosuppressive drugs: People taking a medication called tacrolimus may experience increased side effects if they consume high amounts of curcumin.
While turmeric spice typically contains between 2% to 9% curcumin, supplements may contain up to 95% curcumin. The Arthritis Foundation recommends one 500 mg capsule of curcumin extract taken twice daily to help control symptoms of osteoarthritis and rheumatoid arthritis. To help increase absorption of curcumin, look for supplements containing piperine. Black pepper is a natural piperine that enhances curcumin absorption. It can also help to take curcumin or turmeric supplements with a meal that includes fats.
While turmeric is safe for most people when enjoyed in tea or food, Brown explains if you are allergic to the spice, eating it may cause a rash, hives or abdominal pain.
Most of the side effects are associated with very high concentrations of curcumin found in supplements (pills, capsules and gummies).
With regard to turmeric used in food, it is used as a natural coloring agent for some kinds of mustard, and it is an ingredient in curry powder. On its own it has an earthy flavor and adds a depth of flavor and a pleasing color to Thai or other Asian dishes, as well as stews and chilis. And it is great in chicken soup!
Like ginger, turmeric root can be made into a nourishing and tasty tea. A simple recipe for Golden Milk includes combining 1 to 2 teaspoons of turmeric with 1 cup of warm milk, black pepper, cinnamon, and honey or maple syrup over low heat for about 10 minutes.