Turmeric: health benefits, side effects, and how to use it naturally


natural uses of turmeric


Turmeric is one of the most sought-after herbs in today's markets. Not only is it easily accessible, but it is also quite affordable and easy to prepare. Known for its golden color and distinct flavor, it has been used in traditional medicine for centuries. Today, it is praised for its anti-inflammatory and antioxidant properties, making it popular for use in food, teas, and herbal preparations.

Understanding the Turmeric herb

Curcuma longa is also called Indian saffron, haldi, or haridra in other parts of the world. It belongs to the family Zingiberaceae.

The medicinal part of the plant is usually the root/rhizomes. This part can be dried and then crushed or used as is. It has a yellow-orange color with a distinct aroma and a bitter taste.


Several forms of curcuma are found in commerce, such as round curcuma, consisting of the main rhizome, and long curcuma, composed of the short branches.

Turmeric active compounds

Curcuma longa contains

  • Curcuminoids consist of curcumin, demethoxycurcumin, and bisdemethoxycurcumin.

  • Volatile oil containing phellandrene, turmerone, ar-turmerone, zingiberene,

 turmerol, sabinene, borneol, and cineol

  • Considerable starch, fibers, proteins, and resins.

  •  Alkaloid (0.7%) in some extracts.

Uses of turmeric

benefits of using turmeric for inflammation

Turmeric for inflammation

This is due to curcumin, as it is believed to block pain mediators in the body (COX-2 and LOX), hence reducing the symptoms of inflammation such as swelling and redness.

This feature has found uses in various diseases, including arthritis, inflammatory bowel disease, and psoriasis.

Antimicrobial agents

Curcuminoids act against bacteria by integrating into bacterial membranes, increasing permeability, and causing cell death. It may also act by preventing bacteria from “communicating” and forming biofilms (protective layers) and by inhibiting bacterial enzymes.


It has been used against some strains of bacteria, Escherichia coli and Helicobacter pylori.

 Turmerones act against microbes by being lipophilic; turmerones easily insert into bacterial cell membranes, disrupting membrane integrity. They also lead to cytoplasmic leakage that causes cell death and enhances antibiotic sensitivity.


It has found use in Salmonella typhi and Bacillus cereus.

Anticancer usefulness

Turmeric contains bioactive compounds (ukonan-A and D) with antitumor properties known to enhance natural killer (NK) cell activity and may suppress tumor growth through immune stimulation. It is also immunomodulatory and stimulates the immune system by activating macrophages, which in turn helps the body fight infections more effectively. (Backed by research on turmeric polyphenols: a comprehensive review by Muhammad Hanif Mughal)


Tumerin also protects DNA. This aids people with cancers and benign tumors well.

Antioxidant property

Curcuminoids act as scavengers of free radicals and enhance the activity of endogenous antioxidant enzymes (e.g., glutathione peroxidase), hence protecting cells from oxidative damage.

This antioxidant property has found use in various conditions, such as Alzheimer's and Parkinson's, which may need more protection from oxidative stress. These effects may also lead to anti-aging benefits by preserving cellular health.

Hepatoprotective effects

Curcumin enhances the detoxification pathway, reducing oxidative stress and inflammation in the liver cells.

 Iron deficiency anemia

 The iron content in the turmeric extract can aid in the production of hemoglobin.


Wound healing is due to its cumulative anti-inflammatory and immune-boosting properties.


The presence of alkaloids indicates that turmeric can be used to treat hypertension-related headaches, colds, and chronic migraines.


Turmeric is also believed to help enhance sex hormones, brighten the skin, lower cholesterol, and prevent harmful cytotoxins. 

Side effects of turmeric

  • Gastrointestinal upset (nausea, stomachache, diarrhea, bloating, gas)

  • Acid reflux/heartburn

  • Headache

  • Allergic skin reactions (rashes, itching)

  • Increased risk of bleeding if combined with blood-thinning medications such as warfarin or in individuals with bleeding disorders. 

  • Can stimulate gallbladder contractions, potentially worsening symptoms in individuals with gallstones or bile duct obstruction.

  • Turmeric contains oxalates, which can contribute to kidney stone formation in susceptible individuals at very high doses.

  • Rare cases of drug-induced liver injury have been reported with highly bioavailable curcumin formulations.

  • Potential mild estrogenic activity. It is not advised for conditions like breast cancer, endometriosis, or uterine fibroids.



turmeric in iron deficiency anemia


 How to use turmeric

Turmeric can be used either fresh as the roots or dried and ground as a powder. This powder can be used as an active ingredient in soaps, creams, and shower gels.

It is used to make herbal teas (as tea bags) and golden milk.


Traditionally used as condiments when preparing dishes by adding the powder or cut root directly into food.


1-2 grams daily is considered safe. If you need more than the standard amount, then consume it on alternating days.

Remember

Turmeric is an herb that contains various elements; hence, its use should be in moderation. Also, effects may be mild, and they often act as a supplement to boost the action of other drugs, not as the main active medicinal agent.


Disclaimer!
This article is for informational purposes only and should not replace professional medical advice.

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