Turmeric is an ancient spice commonly used in Asia and Middle Eastern cooking. As one of the basic ingredients in curry powder, turmeric has been used in Western cooking for about 200 years. Throughout the world, it is also known for being a hallmark color of Asian and Indian attire and cuisine. But it has its own unique qualities that distinguish it from other spices. The golden color of turmeric comes from the yellow-colored pigment known as curcumin, present in the rhizome of the plant. The use of turmeric can be traced back over a number of centuries.
Turmeric’s medicinal use has stretched into a vast array of cultures, and this multi-functionality is something we are now just starting to scratch the surface of. This pragmatic approach is delivered within the sweeping historical perspective that drives our answer. It is our belief that if a plant has been heavily used by cultures around the world, such as turmeric has, this is an indication of its efficacy. Simply put, it is an ancient understanding that we share and bring into modern meaning. This text contains both nutritional research into turmeric’s health benefits and practical applications and recipes to include this therapeutic spice in our everyday lives. There is much more to be discovered in reference to turmeric, and research on it should continue to educate and inspire. Given the popularity of turmeric in terms of its historical and cultural use, utility, and extensively supported health benefits, a more thorough accounting of its flavor and nutritional properties could be helpful for chefs and product developers.
Historical Significance of Turmeric
Considered one of the oldest ancient spices, turmeric oozes historical significance. Millennia old, the golden spice has etched itself into the annals of historical texts and traditional medicine practices. Originating from the Indian subcontinent, where it has been known to occur naturally and grown since ancient times, turmeric has been cited in religious texts that list the herb’s medicinal usage. In traditional Ayurvedic medicine, turmeric has played a crucial role in meaning science or knowledge of life. As per the ancient facts found, the use of this spice finds messages in the ritual cabinet of Rameses II and the Harappan civilization too. Apart from India, turmeric is historically used in Indonesia, Indochina, and Africa.
As an essential part of Indian culture, the importance of turmeric has been recognized down the ages; it is even referred to in various treatises by authors. Historically, various Indian civilizations such as the Harappan, Gupta, and the Vedic civilizations, as well as those in Indonesia, have had trade connections with Mesopotamia and what is now Iraq. The Indus Valley Civilization or Harappan Civilization indeed has well-documented proof that dates back to around 500 BCE, seventh century, which suggests the use of this historical spice, as the Indus Valley is up to date the early evidence of turmeric use. In the very first century AD, a Greek philosopher refers to a golden-yellow plant that has been used in the Middle East. For instance, in its aromatic memories of banquets, turmeric also makes an appearance. With such widespread historical usage, the migration of different cultures and ethnic groups around the globe led to the cultivation and exploration of turmeric around the 13th century in Valencia. From India, it was brought alongside to the Moluccas; from there, it was transited to the Moluccas to the Portuguese and Spanish. This is where the original references of Indian curcuma come from.
Nutritional Profile of Turmeric
Turmeric is a staple in Indian households and has been a part of traditional medicine for generations. The nutritional value of turmeric is mainly due to the active compound called curcumin. Additionally, the spice contains vitamins and essential minerals needed for the human body to function properly. Some of the major nutritional constituents of turmeric are carbohydrates, dietary fiber, and vitamins such as B6, B12, C, E, and K, calcium, iron, magnesium, potassium, and sodium. Due to its low-calorie content, consuming turmeric does not cause weight gain. The spice also offers several health benefits, such as reducing inflammation, symptoms of irritable bowel syndrome, and uric acid levels, better management of exercise-induced inflammation and muscle soreness, and may also help manage some symptoms of food allergies and intolerance. There is also a lot of interest in understanding the role of curcumin in various disorders, such as Alzheimer’s disease, due to its antioxidant, anti-inflammatory, and neuroprotective properties.
One important thing to note about curcumin is its bioavailability, which is the fraction of an ingested drug that comes into contact with areas of the body where drug action is needed. Even though turmeric has been used for centuries for its health benefits, it has several limitations that have restricted its use on a mass scale. The first and most important limitation is the limited bioavailability of curcumin. Curcumin has very low bioavailability – studies have shown that only a small percentage of consumers who ingest curcumin will actually absorb it in their body in its free form. In fact, the data shows that when a certain amount of curcumin is ingested daily, only a trace amount can be detected in the digestive liquid, and only a very small fraction of it exists as its free form. A very large portion of curcumin finds itself in the glucuronide and sulfate form in the human body. Research data also indicates that pairing curcumin with other bioactives, such as piperine from black pepper extract, significantly enhances the absorption of curcumin. Even though curcumin in turmeric shows immense promise, there is insufficient evidence to support the very low bioavailability of curcumin. When independent researchers go out to study, quality evidence is insufficient to prove superiority behind using a supplement over fresh or dried turmeric.
Health Benefits of Turmeric
Turmeric not only adds color and flavor to your dishes but also has a wide variety of health benefits. Turmeric has more than 20 molecules that are antibacterial, more than 14 that are tumor-suppressing, more than 12 that are anti-inflammatory, and at least 12 that are antioxidants. Curcumin, which gives turmeric its bright yellow color, is the primary active compound in turmeric. It’s mainly recognized for its strong anti-inflammatory effects and has been indicated to have a positive impact on a variety of diseases and physiological processes. Guidelines for how to most effectively use turmeric have been provided.
Turmeric contains curcumin, which has strong anti-inflammatory properties and can help in the recovery of infections and injuries. It fights foreign invaders and aids in curing infections. Curcumin neutralizes the harmful effects of free radicals and provides adequate protection to the body from viruses. As it plays an active role in fighting chronic inflammation, a significant source of many age-related diseases, it is crucial to consume turmeric regularly. Curcumin in turmeric can block NF-kB, a molecule that travels into the cells and jumps onto the genes to produce inflammation-causing signals. Its superb antioxidant effects revealed that curcumin from turmeric is a potent antioxidant in many tests. Its antioxidant abilities are extremely powerful as it fights free radicals and enhances the activity of the body’s own antioxidant enzymes. Moreover, curcumin displays positive effects on cancer prevention and also anti-depressive activities.
If the benefits aren’t enough to encourage you to include turmeric in your wellness regime, the glowing praise stacked up by top health specialists and advocates should. In cooking, a few of the spices that everyone should add are turmeric, cinnamon, and high-quality salts. It is recommended to add at least ½ teaspoon of turmeric to your diet every day. Further research is required to explore the other aspects of this golden spice and its miraculous health benefits. Moreover, there are no serious side effects associated with turmeric in the doses typically consumed in the diet. Often, doctors and other health professionals advise increasing curcumin intake through ready-made supplements easily available in the market for additional benefits. The method of consuming turmeric is important too. It is suggested to combine turmeric with black pepper or heat for at least 10 minutes after mixing the turmeric in oil or heating it. This allows the body to easily absorb turmeric’s main ingredient – curcumin. You can also get more of the good stuff in a single meal if you combine it with certain food items. It’s good when used with black pepper; pair it up with black pepper and 1 tablespoon of a healthy fat. That way, the body can absorb turmeric better.
Anti-Inflammatory Properties
Turmeric contains an active ingredient called curcumin, which has been continuously investigated for its ability to lower inflammation. Many studies have shown that curcumin can inhibit several molecules that play a significant role in inflammation. Inflammation is a natural defense mechanism of the human body, and acute inflammation helps the body heal better. However, high levels of inflammation in the body are thought to be a contributing factor to many chronic diseases, including cancer, heart disease, metabolic syndrome, neurodegenerative disease, pulmonary disease, and others. There are many studies indicating that turmeric and curcumin can help protect against chronic inflammation. A study has found that consuming 1 gram per day of curcumin can reduce the inflammatory marker of CRP by 66% in obese people.
The findings of a study revealed that curcumin can reduce inflammatory markers in type 2 diabetic patients. Also, another randomized controlled trial supports the anti-inflammatory effects of curcumin in patients with metabolic syndrome. The inhibition of these molecules can boost the body’s natural antioxidant system. For the general population, numerous trials have been carried out, and it is generally accepted that turmeric’s effect as a natural anti-inflammatory food is effective. In a study on patients with rheumatoid arthritis, curcumin was more effective than an anti-inflammatory and autoimmune drug. Curcumin is effective in reducing the relapses of inflammatory bowel diseases among inflammatory bowel patients. In the case of inflammatory bowel diseases, the daily dose of curcumin should be 25 mg/kg of body weight.
Antioxidant Effects
A significant amount of research has shown that the main component of turmeric, curcumin, is a powerful anti-inflammatory agent. It impacts various molecules to extinguish inflammation and prevent its formation. Apart from this, curcumin is also a potent antioxidant, supporting the body’s antioxidant enzymes and combating oxidative stress. Integrative health experts hail the antioxidant activity of curcumin as a vital medicinal property. Equally crucial are antioxidants, which can prevent and reduce the aging processes that are underway. Free radicals are highly reactive substances produced during oxygen-related reactions in the body. They are essential to life but, when in excess, can pose a threat to the cells and set the foundation for oxidative damage and the development of chronic diseases. Curcumin renders free radicals non-threatening by donating atoms or electrons without turning into a reactive component itself due to the stability of its structure.
Accordingly, turmeric acts like the gatekeeper responsible for preventing broken cells from entering the body, thereby meaning that turmeric provides high protection to cells against oxidative damage. The antioxidant effects of turmeric are comparable to those of vitamins C and E. Turmeric can also enhance the body’s own antioxidant protection. With the advancement of research into these antioxidants, it became clear that they provide the most health benefits when taken together from real, whole foods, denoting that their benefit is more than the sum of their chemical components. It is recommended to consume 2,700 milligrams of the curcumin compound per day to experience turmeric’s health effects. It is, however, always better to use it while cooking, rather than as a supplement, as this can guarantee that the full array of a product’s health advantages can be reaped.
Potential Anti-Cancer Properties
Some evidence suggests that curcumin, the active compound in turmeric, has potential anti-cancer effects. Research into curcumin as a cancer treatment has included studies at the following levels: in vitro studies using cell culture; in vivo studies using animal models; clinical trials. Since turmeric is still being studied thoroughly, these cancer-fighting claims are being researched in detail by labs and researchers throughout the world.
Turmeric decreases blood supply to cancer cells. By doing this, it keeps the cells from growing and surviving. It also enhances apoptosis, bolsters the immune system by working as a T cell, the natural killer cell, and macrophage booster; keeps cancer cells from growing and spreading to other parts of the body or blood vessels. Many studies are consistently showing that turmeric supplementation can be an adjuvant therapy for several types of cancer. It should be noted not to take any of these turmeric cancer treatments as a sole treatment. You should not substitute natural and recommended drugs from a doctor with turmeric supplements; it is not proven to work. You can use them alongside healthcare-provided drugs. Always consult your physician before starting any new medicines. Turmeric has not shown any adverse side effects. However, in some individuals, raw turmeric may not be as well digested and may disagree with the body.
Two proteins have both been involved in abnormal cell growth and multiplication. This increases the occurrence of tumor cells. Multiple experimental findings have shown turmeric to stop the manufacture and escape of these proteins. This allows the idea that turmeric could have anti-cancer effects to develop. Although the direct evidence is lacking, herbal medicine from turmeric is well studied in traditional medicine as an alternative and natural anti-cancer agent. Because of its antioxidant capabilities, lab research has demonstrated that high doses of curcumin can prevent genes from leading to cancer. It is, however, well recognized that we cannot take these outcomes from traditional experiences. We need in-depth studies to explain the mechanism of action of turmeric from a scientific point of view. Only after these studies have been conducted can we say with confidence that turmeric has true anti-cancer potential.
Digestive Health Benefits
Digestive Health
Turmeric is not just a good spice. It can significantly contribute to your digestive health. Clinical research has demonstrated that curcumin has a significant choleretic effect, stimulating bile secretion and encouraging the excretion and subsequent digestion of fats. More bile produced aids in the emulsification of fats, helping in the fat digestion and absorption process by promoting bile flow from the gallbladder. Molecules like fats (including cholesterol), proteins, and carbohydrates are digested better in an aqueous medium. Therefore, the more bile produced, the better these food molecules can be digested and absorbed. Notably, fats are otherwise difficult to digest.
What makes it even better is that the fat-soluble curcumin itself can be used to supply lost bile in patients who have gallbladder problems. The presence of curcumin in the intestines triggers the gallbladder wall in a healthy person to contract, thereby pushing out all stored bile. Bile then flows from the liver to the gallbladder and further to the duodenum, the first part of the intestines. Patients with non-alcoholic fatty liver and toxic liver diseases can also benefit from the ability of curcumin to induce bile secretion. In addition to promoting bile secretion, the absorption of newly formed or freshly secreted bile acids is also increased by curcumin. Normally, one-third can be directly reabsorbed from the ileum and taken back to the liver for recycling. The curcumin-induced increased uptake of bile acids returns more to the liver, accelerating the rate of liver metabolism in order to deal with toxins and waste products, as well as eliminating additional cholesterol. Seventy-nine percent of curcumin was found to improve functional dyspepsia. Similarly, treatment of irritable bowel syndrome, particularly those types with bloating as a main symptom, also showed a partial response to turmeric. How can you use this information? Add turmeric (and even black pepper to increase bioavailability) to any of your dishes in order to benefit from the digestive process described above.
Digestive health refers to the healthy functioning of our gastrointestinal tract. When we talk about good digestion, we typically mean eating a lot of fiber in our food and having our stools move regularly. However, digestive health can also refer to the well-being of the thousands of species of bacteria in our gut and the diverse roles they play in maintaining our overall health. Adding turmeric to our tables as well as supplementing turmeric can offer digestive health benefits.
In terms of digestive health, it is known that curcumin acts as a pro-cholinergic and thereby prevents and relieves postoperative ileus. When taken one week preoperatively, one gram per day of curcumin significantly decreased the incidence and severity of postoperative ileus. The repeat effect in patients was also observed in early postoperative time. Gut motility was improved with one and a half grams of curcumin only in a subgroup of patients who ate normally one to two days post-surgery. In the colorectal segment of surgery, curcumin may also modulate the systemic inflammatory response. Quick capsules of curcumin have also been found to be effective with conventional treatment in providing clinical response and remission with ulcerative colitis. Furthermore, in the first week of its consumption, curcumin has been shown to produce a significant reduction in the inflammatory markers, and an adequate level of outcome is maintained in the long term. In addition, curcumin can assist in the maintenance of ulcerative colitis by inhibiting the synthesis of pro-inflammatory mediators and leukotrienes.
How to Incorporate Turmeric into Your Diet
If you’re up for being playful with ground turmeric, the possibilities of incorporating this spice into your daily routine are almost endless. When it comes to cooking, you can add turmeric to savory dishes like omelets, cooked quinoa, and roasted chicken, and to sweet items like smoothies, homemade dressings, or freshly squeezed green juice. As a general rule of thumb, try to pair turmeric with a healthy fat and a pinch of black pepper if possible, for the greatest absorption of curcumin. Broths or coconut milk with turmeric can make a comforting base for curry or soup. Bright golden-yellow turmeric also makes for an appealing and healthful addition to rice. Some concoctions are better off thickened or colored to a nice golden hue by adding a few tablespoons of turmeric to taste. Because turmeric is derived from the root of a plant, be mindful that much like a carrot, it will easily dye kitchen surfaces, potholders, and plastic containers.
Those looking for a more convenient way to take advantage of all the benefits intrinsically found in turmeric can also find loose turmeric supplements and blended teas in most health food stores. To store ground turmeric, choose a cool, dark location, out of direct sunlight. In this setting, when kept in a tightly sealed glass container, turmeric should maintain a good flavor for up to 18 months to serve its distinct purpose in your culinary creations. However, like other spices, turmeric should still be replaced seasonally if you are part of the demographic that strives to consume them daily. For optimal health benefits from turmeric, keep in mind that the fresher it is, the more nutrition it’s likely to retain. Simply choose the organic form, made from the highest-quality dried and ground turmeric root of an intensely deep, orange-yellow hue.
Turmeric holds significant importance in both the culinary and health domains. Its history as a valuable superfood dates back thousands of years and continues to be celebrated today for its promising preventive health benefits. Nutritional analysis concludes that turmeric includes protein, fiber, minerals, vitamins, fats, and carbohydrates, containing numerous bioactive compounds that induce beneficial effects. The prevalent bioactive compound principally responsible is curcumin. Turmeric, particularly curcumin, is associated with excellent health benefits such as anti-inflammatory, antioxidant, anticancer, cardioprotective, anti-obesity, and neuroprotective effects. Research endeavors have introduced multiple ongoing clinical trials regarding various aspects of turmeric as a potential strategy in managing different diseases beneficially. Considering this body of evidence, turmeric consumption is encouraged in daily dressings or diets to prevent long-term diseases with no side effects.
Future Research Directions
The research on turmeric and related aspects is being carried out continuously. The directions and suggestions for likely innovative aspects include: (1) Research directed at exploring the extent of beneficial effects and mechanisms at the genetic and molecular level, including optimal bioavailability and dosage. (2) The synergistic role of turmeric and associated gut microbiota impacting the gut-mind mechanism of host animals. (3) A multidisciplinary interest in the application of turmeric-based synthesized biological jelly and curcumin-silver nano PC for future therapeutic use in medical, pharmaceutical, and clinical diagnosis fields. (4) Development of a non-invasive approach for the coating of silk fibroin films enriched with nano-forms of curcumin of varying concentrations in food and pharmaceutical applications to improve health. (5) Construction of a feasible desktop analytical procedure for public healthcare to detect coriander adulteration in turmeric.
