Although most often associated with aromatic Indian cuisine and its intense yellow color, turmeric is much more than just a spice. Used in Ayurveda and traditional Chinese medicine for thousands of years, it is now gaining popularity in the Western world as well – and for good reason. It is one of the most studied medicinal plants: the PubMed database contains almost 7,000 scientific articles on turmeric and over 19,000 publications on curcumin – its main active ingredient..
Turmeric (Curcuma longa), belonging to the ginger family, comes from South Asia. Its rhizome - after cooking, drying and grinding - takes on a characteristic yellow-orange color. It contains many valuable compounds, such as polyphenols, sesquiterpenes, diterpenes, sterols and alkaloids. However, it is curcumin, which constitutes from 2 to 5% of the composition of turmeric, that is responsible for most of its health-promoting properties. The antioxidant potential of turmeric is impressive - the ORAC index (the ability to neutralize free radicals) can be as high as 127,068 in the case of extracts, which places it among the most powerful natural antioxidants.
Traditionally used to treat gynecological, digestive, liver, infection, and blood disorders, modern science confirms these uses and points to additional possible benefits.
Turmeric has strong anti-inflammatory and analgesic effects. Studies show that its effectiveness in relieving pain and swelling may be comparable to ibuprofen – without its typical side effects. It can also be helpful in cases of autoimmune diseases, type 2 diabetes, osteoarthritis and even depression – alleviating its symptoms and improving mood.
Its antioxidant and anti-inflammatory properties can protect neurons from damage, which may be important in the prevention of neurodegenerative diseases such as Alzheimer's and Parkinson's.
Turmeric supports digestion, increases bile secretion and relieves symptoms of indigestion. It also has antibacterial and antiviral properties, so it is worth reaching for it during periods of reduced immunity.
Laboratory studies suggest that curcumin can inhibit the development of cancer cells and support the body in the healing process. Its action is multifaceted: it regulates tumor suppressor gene pathways, triggers apoptosis (programmed cell death) mechanisms, and inhibits angiogenesis – the ability of cancer cells to create new blood vessels that supply them with nutrients and oxygen. As a result, cancer cells become more sensitive to treatment, including chemotherapy. The most promising results concern colon, breast, and skin cancer. Although further clinical trials are needed, turmeric is increasingly being included as a support for oncological therapy.
How to use turmeric to make it effective?
To optimally absorb curcumin, it should be consumed with good fats. It is also worth adding a pinch of black pepper - the piperine contained in it increases the bioavailability of curcumin by up to 2000%.
In chronic inflammatory conditions, high-dose curcumin supplementation is recommended. Although no official daily dose has been established, studies indicate that a daily intake of 3.6 g of curcumin may be beneficial in cancer patients – however such supplementation should be carried out under the supervision of a physician.
For comparison, the average daily intake of turmeric in India is 2-2.5 g, which corresponds to 60-200 mg of curcumin.
When to be careful?
Although there have been no serious side effects reported with curcumin or products containing it, people taking anticoagulants (e.g. aspirin, warfarin), pregnant women and people with gallbladder problems should consult a doctor before using it.
Turmeric may interact with some medications, including chemotherapy and anti-inflammatory drugs. In such cases, large doses should not be used without consulting a doctor.
Turmeric is not just a spice – it is a natural health support with powerful healing potential. It can help the body fight pain, inflammation, chronic diseases and even cancer. It is worth including it in your daily diet – as an addition to soups, sauces, vegetables or cocktails – and make it an ally in health prevention.
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Sources:
Curcumin, a component of golden spice: From bedside to bench and back
https://www.sciencedirect.com/science/article/abs/pii/S0734975014000512?via=ihub
Multitargeting by turmeric, the golden spice: From kitchen to clinic
https://onlinelibrary.wiley.com/doi/10.1002/mnfr.201100741
Curcumin, the active substance of turmeric: its effects on health and ways to improve its bioavailability
https://scijournals.onlinelibrary.wiley.com/doi/10.1002/jsfa.11372
Curcumin, a component of turmeric: From farm to pharmacy
https://iubmb.onlinelibrary.wiley.com/doi/10.1002/biof.1079
Curcuma as a functional food in the control of cancer and inflammation
Curcumin (Turmeric) and cancer
https://www.jbuon.com/archive/21-5-1050.pdf
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Author: Joanna Niewolik
