It’s funny how some of the most common, nature-crafted ingredients in kitchens and groceries are packed with way more health benefits than we realize. Re-introducing: Turmeric, a spice that gives food a beautiful golden hue, and makes for a soothing cup of healthy turmeric tea.
Now advertised as a superfood (as if it never was!), or a super-spice, we should say, here’s what to know about this yellow root and why you need to add it to your collection of condiments, stat.
What Is Turmeric?
Turmeric, scientifically named Curcuma longa, is a flowering plant belonging to the ginger family or Zingiberaceae. With a deep-rooted history of medicinal and culinary applications, this yellow root traces its origins back to India over 4000 years ago.
From there, the “Indian saffron” made its way to countries like China, East and West Africa, Jamaica, and the rest of the world between 700 AD and 1200 AD.
What Is The Difference Between Turmeric and Curcumin?
If you know about turmeric, then you’ve probably heard about curcumin. Are they one and the same? Not quite. Turmeric is the root or powder, while curcumin is an active compound within the turmeric rhizome.
Curcumin is responsible for the root crop’s yellow-orange color and is the source of its many health benefits (see benefits below). By weight, it makes up about 2-5% of turmeric.
Since curcumin is extracted and isolated for higher potency, curcumin supplements come in a more concentrated form.
How Is Turmeric Made?
A variety of Curcuma variants can be found in regions across tropical South Asia that receive a consistent amount of rainfall year-round, where temperatures fall between 20°C and 30°C.
Planted 2-3 inches deep in the soil, turmeric rhizomes take at least 7 to 10 months to mature before being harvested by hand or using small tools. A portion of the harvest is typically set aside and replanted in time for the next season.
These rhizomes resemble the outer appearance of ginger—tuberous, rough, earthy, and knobby—while their interior are a deep orange hue.
They’re washed, boiled, or steamed, and left to dry in the sun for about 10 to 15 days. Afterwards, the turmeric rhizomes are either polished and sold as is, or ground into the powder we love.
What Is Turmeric Good For? (Best Turmeric Benefits)
- Helps Reduce Inflammation (Arthritis-related)
Although turmeric does not immediately reduce chronic or acute inflammation once taken, its benefits become evident over time. Through prolonged use and in recommended doses, turmeric may assist with easing pain and inflammation in joints, as well as supporting overall mobility, reducing stiffness, and promoting long-term joint health.
- Boosts Antioxidants
Free radicals are unstable compounds that come from stress, UV radiation, pollution, diet imbalances, and more. Their being “unstable” causes them to negatively affect your healthy cells by extracting from them. It’s this very process, alternately known as “oxidative stress,” that leaves cells, or proteins (even DNA), damaged. The result is a host of diseases.
Studies reveal that turmeric may help neutralize free radicals and their effects, and appears to increase the body’s antioxidants by boosting their capacity and operation.
- Slows Down Aging
Through the combination of fighting free radicals and bolstering anti-inflammatory processes, turmeric may slow the signs and symptoms of aging and premature aging. It helps reduce the appearance of fine lines and wrinkles by strengthening the skin’s (and body’s) various interactions.
At the same time, turmeric enhances the skin’s natural process for evening out skin tone, resulting in a brighter complexion.
Other researches have also shown that turmeric may have a significant role in collagen production and skin-firming.
- May Aid With Depression
Curcumin may increase serotonin and dopamine levels, demonstrating promise in possibly treating depression and related mood disorders. This could mean that turmeric may potentially be used as a gentle form of antidepressant, by naturally supporting the brain’s feel-good chemicals and helping to stabilize mood over time.
Additionally, there have been multiple studies made regarding the correlation between turmeric and reduced levels of anxiety. Though more in-depth research is needed to further verify this claim.
- Promotes Heart Health
Due to its anti-inflammatory properties, turmeric offers several benefits for maintaining sound cardiovascular function. Heart disease is often linked to oxidative stress and chronic inflammation, and curcumin helps counteract their effects.
Moreover, curcumin may support the endothelium (a very thin lining found around blood vessels). Proper endothelial function consists of blood pressure regulation, vascular mechanisms, and can minimize the probability of blood clot formation, and other cardiac health risks.
How Much Turmeric Should I Take Per Day?
If you’re using turmeric powder (used for cooking, making tea), 200 to 2,000mg is the recommended dosage per day. Take note that the rhizome contains only 2 to 5 % curcumin and, in its natural state, is considered low-potency.
Curcumin is not easily absorbed by the body. Pair your intake with black pepper extract or piperine for better absorption.
Finally, as with any remedy, natural or otherwise, consult your physician for the exact dosage required for specific health concerns. But for overall consumption, it’s generally safe, and highly recommended to include turmeric in regular food preparation.
Stay tuned for our upcoming blog on How You Can Take Turmeric: Recipes & More!
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