The root of Curcuma longa, a flowering plant from the ginger family, is well known for its many uses. Also called the “Golden Spice” and “Indian Saffron” because of its bright yellow color, turmeric is widely used as a culinary ingredient in Southeast Asia, where it is grown commercially, especially in India. [1]
Turmeric is also revered for its natural health-supporting properties, which traditional healers have relied on for thousands of years. In fact, turmeric is a prominent herb in Ayurveda and Traditional Chinese Medicine (TCM), two of the oldest medical systems in the world. Outside Asia, turmeric is used as a natural remedy not only for humans but also for animals. For instance, in Trinidad and Tobago, turmeric is used as an alternative medicine for horses. [2]
Today, turmeric remains a relevant herb and enjoys continued use as such thanks to the thousands of studies corroborating its historical uses. Research attributes turmeric’s beneficial properties to a wide variety of active components, including curcuminoids – the compounds responsible for its golden-orange color – and powerful antioxidants, as well as a wealth of essential nutrients.
What Science says about Turmeric
Records suggest that the use of turmeric as a culinary spice and natural remedy can be traced back to the Vedic culture in India, which flourished some 4,000 years ago. From there, it slowly spread to China then to East and West Africa, reaching as far as Jamaica in the 18th century. [3] The famed Venetian explorer Marco Polo was said to have written about turmeric in the late 1200s, describing the spice as having similar qualities to saffron. Turmeric was known as Indian saffron in medieval Europe and was used as an inexpensive substitute to true saffron. [4]
Ancient Indian healers wrote extensively about turmeric and its perceived medicinal qualities, along with the hundreds of therapeutic uses they had discovered for it. These records are what eventually prompted modern researchers to examine the truth behind the golden spice, and numerous studies have since proven the many benefits offered by turmeric.
According to a study published in the journal Pharmacological Research – Modern Chinese Medicine, turmeric’s health-supporting benefits are due to the presence of more than 300 biologically active compounds, which include polyphenols, sesquiterpenes, diterpenes, triterpenoids, phytosterols and alkaloids. [5] These naturally occurring chemicals have all exhibited substantial antioxidant activity in many studies.
But what turmeric is best known for is its abundance of curcuminoids – a class of phenolic compounds and natural coloring agents – principal of which is curcumin. Curcumin, also called diferuloylmethane, is turmeric’s main active component and is often credited for the spice’s many health benefits. [6] Curcuminoids make up between 2 to 9% of turmeric, with curcumin comprising 77%, followed by desmethoxycurcumin (17%), bi-desmethoxycurcumin (3%) and cyclocurcumin in almost negligible amounts.
Like many of the active components of turmeric, curcuminoids have potent antioxidant properties. Clinical studies have shown that consumption of curcuminoid-rich turmeric is a great way to replenish your natural antioxidant stores. [7] Other antioxidants that have been identified in turmeric include caffeic acid, sinapic acid, quercetin-3-D-galactoside, casuarinin, isorhamnetin, gallic acid, protocatechuic acid, hydroxybenzoic acid, vanillic acid, syringic acid, vanillin, p-coumaric acid and ferulic acid.
Turmeric also contains characteristic compounds called turmerones, the main sesquiterpenes found in turmeric essential oil. Two turmerones, namely, B-turmerone and ar-turmerone, are said to be responsible for turmeric’s aroma as well as some of its health-supporting properties, including antioxidant activity. [8]
According to a study published in the journal Scientific Reports, turmerones can either be taken orally or inhaled from turmeric essential oil. [9]
Meanwhile, turmeric owes its spicy, earthy, somewhat citrusy flavor to borneol, a-phellandrene and zingiberene. [10] Zingiberene is the same flavor compound found in ginger that gives it spiciness while borneol is behind the minty, earthy flavor of many herbs. a-Phellandrene, on the other hand, is known for giving herbs, including several eucalyptus plants, a mild, citrusy taste.
Aside from an abundance of antioxidants, turmeric provides a wide range of essential nutrients. Together with its other health-supporting properties, this impressive nutrient profile has made turmeric a bona fide superfood. According to data from the U.S. Department of Agriculture, a 100-gram (g) serving of ground turmeric root provides the following essential nutrients: [11]
- Carbohydrates, 24% of the Daily Value (DV)
- Protein, 19% of the DV
- Dietary fiber, 81% of the DV
- Vitamin B1, 5% of the DV
- Vitamin B2, 12% of the DV
- Vitamin B3, 8% of the DV
- Vitamin B5, 11% of the DV
- Vitamin B6, 6% of the DV
- Vitamin B9, 5% of the DV
- Vitamin E (alpha-tocopherol), 30% of the DV
- Vitamin K, 11% of the DV
- Choline, 9% of the DV
- Calcium, 13% of the DV
- Copper, 144% of the DV
- Iron, 306% of the DV
- Magnesium, 50% of the DV
- Manganese, 861% of the DV
- Phosphorus, 24% of the DV
- Potassium, 44% of the DV
- Selenium, 11% of the DV
- Zinc, 41% of the DV
Studies have also found that turmeric is a good source of the plant-based omega-3 fatty acid, a-linolenic acid. [12] Meanwhile, the oil derived from turmeric root contains high amounts of oleic acid, the omega-9 fatty acid found abundantly in olive oil. [13] Both of these healthy fats are known to support good overall health and wellness.
6 Household uses for Organic Turmeric*
Thanks to its abundance of essential nutrients and beneficial compounds, turmeric has found a variety of uses in everyday life. Not only is turmeric good for culinary purposes, but this versatile natural product can also be used to make homemade remedies and non-toxic DIY preparations for personal care.
Here are some excellent ways you can take advantage of turmeric’s many useful properties:
Adds color, flavor and nutrition to dishes
Turmeric, often sold in powder form, is typically used to impart a golden color to dishes. In fact, turmeric is what gives Indian curry its characteristic yellow color. Turmeric also adds a mildly fragrant flavor to dishes as well as “a slight ginger-like bite.” [14] Thanks to its abundance of essential nutrients, turmeric is a healthy and nutritious addition to any recipe, especially savory dishes.
You can boost the flavor and nutritional value of soups, salads, roasted vegetables and even fruit juices and smoothies by stirring in some turmeric powder. You can even spice up grains like rice, quinoa and couscous with turmeric. Just remember to add some black pepper into the mix to improve your body’s absorption of curcumin and other beneficial turmeric compounds. [15]
According to a study published in the Journal of Experimental Pharmacology, piperine from black pepper can increase the bioavailability of curcumin by as much as 154%. [16]
Provides a wealth of antioxidants
Antioxidants are compounds that offer protection for your cells against free radical damage. Free radicals are unstable, highly reactive molecules that are generated as byproducts of cell metabolism. [17] These molecules target the lipids that make up cell membranes and can damage proteins, DNA and other cell components. [18]
To protect your cells from free radicals, your body employs antioxidants and their ability to neutralize these destructive molecules. While the human body produces its own antioxidants, it still needs the help of free radical scavengers from dietary sources. [19] Turmeric is one of the most antioxidant-rich superfoods that you can add to your diet.
According to a study published in the Journal of Food Quality, turmeric contains high amounts of flavonoids, tannins and polyphenols – all well-known for their antioxidant activities. Some species of turmeric also contain decent amounts of vitamin C, one of the most powerful antioxidants in the human diet. [20]
Can be used to make healthy beverages
Aside from adding flavor to foods, you can use turmeric to make healthy beverages. Dried or fresh turmeric root is traditionally steeped in hot or cold water to make a potent herbal tea. You can pair turmeric with other spices like ginger, cinnamon, anise or cardamom and add flavorings like lemon, lime, honey or black pepper for a healthier and more enjoyable drink. [21]
Here’s how to make turmeric tea using ground turmeric:
- Combine ½ teaspoon ground turmeric with 1 cup of water using a whisk.
- Bring this mixture to a boil.
- Let it sit for 3 to 5 minutes.
- Stir well and enjoy.
Another healthy drink that you can make using turmeric is golden milk. This traditional Indian beverage combines the health-supporting properties of turmeric with the nutritional benefits of milk, honey and four other spices. Here’s a simple recipe for golden milk from CookWithManali.com: [22]
Ingredients
2 ½ cups milk of choice (whole or dairy-free)
¾ teaspoon ground turmeric
4 green cardamom pods (slightly crushed)
½ inch ginger
5 or 6 whole black peppercorns
1 inch cinnamon stick
1 Tablespoon sweetener of choice (e.g., honey, maple syrup, sugar, etc.)
Cinnamon or cardamom powder (optional)
Instructions
- Add the milk to a pan on medium heat. After a minute or two (while the milk is still lukewarm), add the turmeric powder.
- Add the crushed green cardamom pods, black peppercorns, ginger and cinnamon stick.
- Mix in your choice of sweetener and whisk. Bring the mixture to a low simmer for 5 minutes.
- Remove the pan from heat, cover it and let it sit for 5 minutes. Strain afterwards into serving cups.
- Sprinkle with cardamom or cinnamon powder for more flavor (optional) and enjoy.
If you’re in the mood for something a little more citrusy but still chock-full of health benefits, try making this simple 3-ingredient turmeric tonic from MinimalistBaker.com: [23]
Ingredients
3 cups filtered water
1 Tablespoon freshly grated turmeric or ½ teaspoon ground turmeric
1 Tablespoon freshly grated ginger or ½ teaspoon ground ginger
1 whole lemon, juiced
1-2 teaspoon maple syrup or raw honey (optional)
1 pinch cayenne pepper or cracked black pepper (optional, although black pepper is highly recommended to improve the bioavailability of curcumin)
Instructions
- Add the turmeric, ginger, lemon juice, leftover lemon rind, filtered water and optional ingredients to a small saucepan.
- Bring to a simmer over medium to medium-high heat (about 3 minutes). Remove from heat.
- Strain while pouring the mixture into a serving glass. If the tonic is too potent for your taste, dilute with warm water. Enjoy.
- You can store any leftovers in the refrigerator for up to 3 days. Simply reheat until warm when ready to consume.
Makes a potent ingredient for skincare
Because of its history as a natural skin remedy, turmeric is widely used in skincare products – with satisfying results. Turmeric is not only brimming with skin nutrients but also protective antioxidants that can help keep your skin healthy and younger-looking. Turmeric also contains phytosterols that can help keep your skin hydrated by preventing water loss. [24]
Turmeric works well with a variety of natural ingredients, so you can choose what to combine it with depending on your skin’s needs. For acne-prone skin, combine turmeric powder with honey, such as Manuka, and warm water to make a paste. Apply the paste to your face and leave the mask on for 10 minutes. Rinse thoroughly with warm water. [25]
For skin that needs nourishment and brightening, combine turmeric powder with plain yogurt and lemon juice. For sunburnt skin, combine turmeric powder with aloe vera gel for a soothing facial mask. Leave the mask on for 10 minutes and rinse thoroughly with warm water afterwards. To remove yellow stains from turmeric, try washing them with milk.
Note: Make sure to perform a patch test first to ensure you are not allergic to any of the ingredients in your DIY turmeric facial mask.
Can be used for hair and scalp care
One of the lesser-known applications for turmeric is as a natural remedy for hair and scalp care. In fact, turmeric is commonly used in shampoos, conditioners, hair masks and treatment oils because of its excellent hair and scalp benefits. [31] According to experts, turmeric’s rich antioxidant content can protect both hair and scalp from free radicals that can damage hair melanin and break down essential components for healthy hair growth. [32]
To take advantage of turmeric’s hair benefits, make this simple DIY hair mask and use it once a week: [33]
Ingredients
1 teaspoon ground turmeric
2 Tablespoons olive oil
1 drop of your choice of essential oil
Instructions
- Mix the ingredients evenly.
- Apply throughout your hair and scalp.
- Keep the mask on for 15 to 20 minutes.
- Wash your hair thoroughly with shampoo and conditioner.
Where to get clean, lab-verified Organic Turmeric in an easy-to-consume format
The Health Ranger Store recognizes the health-supporting properties of clean, organic turmeric, which is why we’re thrilled to offer Health Ranger Select Organic Turmeric Root Powder and Health Ranger Select Organic Turmeric Gold Liquid Extract.
Made from 100% organic raw turmeric root grown in the pristine regions of India, Health Ranger Select Organic Turmeric Root Powder is one of the cleanest, high-quality turmeric powders you’ll find on the market. It is vegan, gluten-free, non-China, non-GMO and certified Kosher and organic. Our premium turmeric powder is also lab-verified for cleanliness and contains no fillers, artificial sweeteners or additives. As with all our products, it is lab tested for glyphosate, heavy metals and microbiology.
Health Ranger Select Organic Turmeric Gold Liquid Extract allows you to enjoy the many health benefits of turmeric without the aftertaste associated with the raw herb. Each serving (1/4 teaspoon) of this premium product contains 550 milligrams of raw turmeric extract. Our breakthrough formula contains no GMOs, additives or artificial sweeteners and is vegan, certified organic and thoroughly lab tested for glyphosate, heavy metals and microbiology.
Experience the incredible health benefits of Organic Turmeric by adding it to your daily diet and skincare routine!
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
[2] https://ethnobiomed.biomedcentral.com
[3] https://www.ncbi.nlm.nih.gov
[4] https://www.mccormickscienceinstitute.com
[5] https://www.sciencedirect.com
[7] https://www.sciencedirect.com
[8] https://www.sciencedirect.com
[10] https://myfoodjobrocks.com
[11] https://www.nutritionvalue.org
[12] https://www.sciencedirect.com
[13] https://www.banglajol.info
[14] https://www.bbcgoodfood.com
[15] https://www.tasteofhome.com
[16] https://www.dovepress.com
[17] https://pmc.ncbi.nlm.nih.gov
[18] https://pmc.ncbi.nlm.nih.gov
[19] https://www.healthline.com
[20] https://onlinelibrary.wiley.com
[21] https://www.healthline.com
[22] https://www.cookwithmanali.com
[23] https://minimalistbaker.com
[24] https://www.clinikally.com
[25] https://www.healthline.com
[27] https://www.sciencedirect.com
[28] https://pmc.ncbi.nlm.nih.gov
[29] https://www.medicalnewstoday.com
[33] https://scandinavianbiolabs.com
