What is turmeric good for? The spice has powerful antioxidants and other benefits

More than just adding flavor, color and aroma to our food, spices tell a story. Take turmeric, for example, which was first used nearly 4,000 years ago in India before spreading through China, East and West Africa and Jamaica. Turmeric also has a long history of religious significance and medicinal use in South Asia.

"Turmeric's main active component, curcumin, makes it a potential treatment for numerous health conditions," says Dr. Denise Millstine, a women's health and integrative medicine specialist at Mayo Clinic in Arizona.

Still, experts contend turmeric needs to be researched further to confirm the impact of these health benefits. 

What is turmeric?

A member of the ginger family, turmeric, also known as Curcuma longa, is a flowering plant whose rhizomes (roots) appear similar to the rhizomes of ginger − but with a yellowish-orange color instead of brown. Grated, sliced and peeled in its raw form or dried and ground into a powder, turmeric is used extensively in Indian cuisine especially, giving foods both flavor and color. The spice is commonly added to soups, tandoori chicken, rice and curry, and has become a popular enhancement in roasted vegetables and egg scrambles.

Turmeric has also been used as a traditional Indian medicine for centuries and is widely available today as a supplement in the form of both powder and capsules. 

What is turmeric good for?

Though the National Center for Complementary and Integrative Health notes the health effects of turmeric supplementation on certain medical conditions "remain uncertain," turmeric does have properties known to be beneficial. For instance, as with other colorful plant-based foods, turmeric is rich in phytonutrients (powerful antioxidants), known to protect the body from free radicals like sunlight or air pollution and shield cells from damage.

"Turmeric may also aid digestion, improve brain function, and support healthy skin," explains Lisa Young, PhD, an adjunct professor of nutrition at New York University and the author of "Finally Full, Finally Slim."

The active component, curcumin, is also known to "decrease and relieve some symptoms of mild arthritis, such as joint pain and joint inflammation," says Jessica Sepel, BHlth, a clinical nutritionist and founder of JSHealth. Turmeric may also improve heart health by reducing bad cholesterol while increasing good cholesterol, Young says.

Curcumin may also have cancer-fighting properties, though such research is ongoing.

"Some studies suggest that curcumin may have anticancer properties by inhibiting the growth of cancer cells and preventing the formation of new blood vessels in tumors," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition.

How much turmeric to take daily?

Turmeric does have some known negative side effects. 

"While turmeric is safe to consume, too much of it can cause diarrhea, nausea and headache," Young says. Eating turmeric may also slow down blood clotting due to its anticoagulant properties, "which can be beneficial for some but dangerous to others," Young adds. 

Millstine notes that though she agrees that "turmeric is generally safe," there are other potential side effects to be mindful of. "The biggest risk I encounter with turmeric in my practice is interactions with other medications," she explains. Some forms of the plant may also cause heartburn.

While there is no standard established dose of turmeric to take daily, "The World Health Organization has determined an acceptable daily intake of turmeric powder as 1.4 milligrams per pound of body weight when turmeric powder is used as a spice in cooking," explains Messer. She adds that most research indicates turmeric's supplement form should be kept between 500 and 2,000 milligrams daily, "but an effective dose may vary on the condition being treated." 

"As with all herbal dietary supplements, there can be risks associated with consumption," Sepel says. "Therefore, I always recommend checking in with your health professional to ensure that it suits your individual needs." 

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• Healthiest protein:Why this option may benefit long-term health
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Contributing: Clare Mulroy