What is Turmeric

Turmeric is a spice commonly used in cooking that comes from the rhizome (root-like stem) of the turmeric plant. It is native to the tropical regions of South Asia, and has a long history of use in traditional medicine. Turmeric has a bright yellow color and a distinctive, slightly bitter and slightly pungent taste. It is often used as a natural food coloring agent, and is an ingredient in many curry dishes. Turmeric is also known for its potential health benefits, including its anti-inflammatory properties. It is often used as a supplement to support joint health and to help reduce inflammation in the body.

Turmeric Nutritional Facts

Turmeric is a good source of several nutrients, including fiber, iron, potassium, and vitamin B6. Traces of calcium, magnesium, and zinc are also present in turmeric.

One tablespoon (7 grams) of dried turmeric powder contains:

• 29 calories
• 0.9 grams of protein
• 0.8 grams of fiber
• 0.2 grams of fat
• 6 grams of carbohydrate
• 3 milligrams of iron (17% of the daily value)
• 158 milligrams of potassium (4% of the daily value)
• 0.2 milligrams of vitamin B6 (10% of the daily value)
• 30 milligrams of calcium (3% of the daily value)
• 13 milligrams of magnesium (3% of the daily value)
• 0.3 milligrams of zinc (3% of the daily value)

It’s important to note that the nutritional content of turmeric can vary depending on factors such as the type of turmeric used, how it is processed, and how it is prepared. The above values are for dried, ground turmeric powder.

Turmeric also contains a group of compounds called curcuminoids, which are plant-based chemicals that have been shown to have antioxidant and anti-inflammatory properties. The main curcuminoid in turmeric is called curcumin, which is thought to be responsible for many of the health benefits of turmeric. However, the concentration of curcumin in turmeric is relatively low, and it is not well absorbed by the body. Therefore, supplements that contain higher levels of curcumin or that are specifically formulated to increase curcumin absorption may be more effective in providing the health benefits of turmeric.

Turmeric Top 5 Health Benefits

Turmeric has been used for centuries in traditional medicine to help treat a variety of conditions. While more research is needed to fully understand the potential health benefits of turmeric, some studies have shown that it may have the following effects:

• Anti-inflammatory: Turmeric contains a group of compounds called curcuminoids, which are plant-based chemicals that have been shown to have anti-inflammatory properties. Some studies have found that turmeric may help reduce inflammation in the body, which can contribute to a wide range of health problems.
• Antioxidant: Turmeric is a good source of antioxidants, which are substances that can help protect the body’s cells from damage caused by free radicals. Chronic diseases such as cancer and heart disease can be exacerbated by free radicals. (Read more; 7 best ways to add more antioxidants to your diet)
• Pain relief: Turmeric may help reduce pain and swelling in people with conditions such as osteoarthritis and rheumatoid arthritis. Some studies have found that turmeric can be as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) in reducing pain and inflammation.
• Heart health: Some research suggests that turmeric may help lower the risk of heart disease by reducing cholesterol levels, lowering blood pressure, and reducing inflammation in the blood vessels.
• Cognitive function: Some studies have found that turmeric may have a positive effect on cognitive function and may help reduce the risk of age-related cognitive decline.

While these potential health benefits are promising, more research is needed to fully understand the effects of turmeric and to determine the appropriate dosage and duration of use. Turmeric is generally considered safe when consumed in small amounts as a spice in food, but it can have side effects when taken in large amounts or as a supplement. It is always a good idea to speak with a healthcare provider before taking turmeric or any other supplement.

Turmeric Side Effects

Turmeric is generally considered safe when consumed in small amounts as a spice in food. However, it can cause side effects in some people when taken in large amounts or as a supplement.

Some potential side effects of turmeric include:

• Stomach upset: Turmeric may cause digestive symptoms such as stomach pain, bloating, and diarrhea in some people.
• Allergic reactions: Some people may be allergic to turmeric and may experience symptoms such as rash, itching, and swelling.
• Risk of bleeding: Turmeric may increase the risk of bleeding, especially in people who take blood-thinning medications such as warfarin or aspirin.
• Risk of kidney stones: Turmeric may increase the risk of kidney stones in people who are prone to developing them.
• Risk of worsening gallbladder problems: Turmeric may worsen gallbladder problems in people who already have gallstones or other gallbladder issues.

It’s important to note that these side effects are rare and typically occur only when turmeric is taken in large amounts or as a supplement. If you are considering taking turmeric or any other supplement, it is always a good idea to speak with a healthcare provider first.

Turmeric Drug Interactions

Turmeric may interact with certain medications and supplements, and could potentially cause problems when taken with them. It’s important to tell your healthcare provider about any supplements or medications you are taking, including over-the-counter drugs, herbs, and vitamins.

Here are some potential drug interactions with turmeric:

• Blood-thinning medications: Turmeric may increase the risk of bleeding, especially in people who take blood-thinning medications such as warfarin (Coumadin) or aspirin. If you are taking these medications, you should be careful when taking turmeric and talk to your healthcare provider about whether it is safe for you.
• Diabetes medications: Turmeric may lower blood sugar levels, which could potentially interact with diabetes medications and cause blood sugar levels to drop too low. If you are taking diabetes medications, you should be careful when taking turmeric and talk to your healthcare provider about whether it is safe for you.
• Iron supplements: Turmeric may interfere with the absorption of iron, which could potentially cause problems in people who are taking iron supplements. If you are taking iron supplements, you should be careful when taking turmeric and talk to your healthcare provider about whether it is safe for you.
• Nonsteroidal anti-inflammatory drugs (NSAIDs): Turmeric may interact with NSAIDs such as ibuprofen (Advil) and naproxen (Aleve). Taking turmeric and NSAIDs together may increase the risk of bleeding and stomach ulcers. If you are taking NSAIDs, you should be careful when taking turmeric and talk to your healthcare provider about whether it is safe for you.

This is not a complete list of drug interactions with turmeric, and there may be other medications or supplements that interact with turmeric. If you are considering taking turmeric or any other supplement, it is always a good idea to speak with a healthcare provider first.

How to Take Turmeric

Turmeric can be taken in a variety of forms, including:

• Dried and ground: Turmeric is most commonly consumed as a spice in its dried and ground form. It can be added to a variety of dishes, including soups, stews, curries, and rice dishes.
• Fresh: Turmeric can also be purchased and used in its fresh form, which looks similar to ginger root. It can be grated or minced and added to dishes in the same way as dried turmeric.
• Capsules: Turmeric is also available in capsule form, which can be taken as a supplement. The dosage of turmeric capsules can vary, so it is important to follow the instructions on the product label or to consult a healthcare provider for guidance.
• Tinctures and extracts: Turmeric is also available in tincture form, which is a liquid extract that is taken by mouth. Turmeric tinctures and extracts may be more concentrated than other forms of turmeric, so it is important to follow the instructions on the product label or to consult a healthcare provider for guidance.
• Teas: Turmeric can also be consumed as a tea by brewing dried turmeric or fresh turmeric with hot water.

When taking turmeric, it is important to pay attention to the dosage and to follow the instructions on the product label or to consult a healthcare provider for guidance. It is also important to be aware of any potential drug interactions with turmeric and to tell your healthcare provider about any supplements or medications you are taking.