Turmeric: Health benefits, nutrition profile and side effects

Compiled by
Garima Dev Verman

Turmeric, scientifically known as Curcuma longa, is a vibrant and aromatic spice that has captivated human civilization for millennia. Revered not only for its distinctive flavour and vibrant golden hue but also for its extensive medicinal and culinary applications, turmeric has left an indelible mark on cultures worldwide. Native to the Indian subcontinent, turmeric has been a cornerstone of traditional Ayurvedic and Chinese medicine for over 4,000 years. Its active compound, curcumin, has been widely studied for its potential health benefits, ranging from potent antioxidant and anti-inflammatory properties to its possible role in supporting heart health, managing arthritis, and even potentially combating cancer. In the realm of gastronomy, turmeric is a key ingredient in curry powders, adding depth and warmth to countless dishes. Beyond its culinary allure, turmeric has emerged as a sought-after dietary supplement and functional food ingredient, promising a myriad of health advantages. This multifaceted spice continues to intrigue scientists, chefs, and health enthusiasts alike, making turmeric a globally cherished treasure both in the kitchen and in the quest for well-being.

Nutritional profile of turmeric
Nutrient Amount per 100g
Calories 312 kcal
Carbohydrates 67.14 grams
Protein 9.68 grams
Fat 3.25 grams
Fiber 22.7 grams
Sugars 3.21 grams
Vitamin C 25.9 mg
Vitamin B6 1.8 mg
Iron 41.42 mg (230%)
Magnesium 193 mg (48%)
Potassium 2525 mg (72%)
Health benefits of turmeric
May have antioxidant properties
Curcumin, found in turmeric, is an effective antioxidant due to its unique chemical structure. It neutralises free radicals by binding to them, donating hydrogen atoms, and acting as an electron donor. Curcumin combats various reactive oxygen species (ROS), such as superoxide radicals and hydrogen peroxide, while inhibiting lipid peroxidation. It enhances antioxidant enzyme activity, raises glutathione levels, and inhibits ROS-producing enzymes. Its lipophilic nature also makes it adept at scavenging peroxyl radicals, reinforcing its role as an antioxidant.

May have anti-inflammatory properties
Oxidative stress is closely linked to inflammation and contributes to various chronic diseases. Inflammation triggers the release of reactive substances that cause oxidative stress, and vice versa. These processes are involved in conditions like Alzheimer’s disease, cardiovascular disease, cancer, and many others. TNF-α causes inflammation in many diseases, and it’s controlled by a factor called NF-κB. This factor, NF-κB, can be activated by various things like infections, stress, and pollution.

If we can find substances that reduce NF-κB’s activity, it might help with these diseases. Curcumin from turmeric can do this and has different ways to fight inflammation, making it a potential treatment for these conditions.

May help relieve arthritis symptoms
Osteoarthritis (OA) is a chronic joint condition with inflammation. It affects millions worldwide, leading to health costs and reduced quality of life. Curcumin, found in turmeric, shows promise in OA treatment. Studies indicate it can reduce pain, improve function, and decrease inflammation in OA patients. Curcumin’s effects may be local rather than systemic. In some trials, it was as effective as ibuprofen but with fewer side effects. A systematic review recommends curcumin for OA symptom relief, similar to ibuprofen and diclofenac sodium.

May help treat skin diseases
Turmeric, a widely used spice, contains curcumin with various health properties. 18 clinical studies investigating the impact of turmeric and curcumin on skin health. These studies explored both topical and oral applications for conditions like pimples, psoriasis, and vitiligo. Ten of these studies reported significant improvements in skin conditions with turmeric/curcumin treatments. While early evidence suggests potential benefits, further research is needed to fully understand their effectiveness and underlying mechanisms.

May have deworming properties
Many researchers explored the potential deworming properties of curcumin, an active compound in turmeric. The study suggested that curcumin might have anthelmintic effects against parasites like Leishmaniasis, Acanthamoeba castellanii, Entamoeba histolytica, Trichomonas vaginalis, and more. However, it’s crucial to emphasise that the deworming capabilities of turmeric and curcumin are still undergoing investigation. Further research is needed to determine their effectiveness, recommended dosages, and any potential side effects when used for deworming treatments.

Side effects
While turmeric is generally considered safe when consumed in moderate amounts as a spice in food, excessive intake or high doses in supplement form may lead to some potential side effects in certain individuals. Here are common side effects associated with turmeric:

Dermatitis and Allergies: Contact dermatitis and urticaria (hives) can occur with direct exposure to curcumin. Some cases are immunologic (related to the immune system) and can extend beyond the contact area.
Carcinogenesis: There is some concern that curcumin may promote lung cancer in mice by increasing reactive oxygen species (ROS) formation at higher doses.

Reproduction: Curcumin has been shown to affect fertility by inhibiting sperm motility. Some studies suggest it may have contraceptive effects.

Digestive Disorders: High doses of turmeric can lead to gastrointestinal problems, including abdominal pain, nausea, and diarrhoea. Digestive ulcerations have also been reported in some cases.

Synergistic Effects: Turmeric can enhance the effects of other drugs or substances, which may be advantageous in some cases, but it can also interact with medications, potentially intensifying their effects.

Inhibitory Effects: Curcumin has been shown to counteract the effects of certain chemotherapeutic agents, reducing their efficacy.

Interactions: Turmeric’s anticoagulant properties can interact with blood-thinning medications, potentially leading to bleeding issues. It can also interact with antidiabetic drugs, antihypertensives, and antacids, affecting their effectiveness.

Contra-Indications: Turmeric is not recommended for individuals allergic to plants in the Zingiberaceae family. It’s also advised to exercise caution during pregnancy, breastfeeding, and if you have gallstones or biliary obstruction.