Spices are an essential part of any culture and cuisine. They are a great flavouring agent that turns our bland food into a delicious dish. Moreover, in ancient times, they were also esteemed as medicine and often used in traditional folk practices. Turmeric powder is one such spice.
Spice is a great flavouring and colouring agent in Indian dishes. However, it is also a powerful medicine in ancient Ayurvedic medicinal practices. Recent studies have also confirmed that turmeric possesses some health benefits that cure many diseases, reduce the chances of getting them, and ensure our overall well-being.
In this article, we will discuss turmeric’s various health benefits. In the end, you can also find ways to add turmeric to your diet and reap all the benefits. So, keep reading the article till the end to learn about the reasons that make turmeric powder so special.
Turmeric Nutritional Profile
As per the United States Department of Agriculture (USDA) National Nutrient Database, one tablespoon of turmeric powder contains:
Calories: 29
Protein: 0.91 grams
Fat: 0.21 grams
Carbohydrates: 6.31 grams
Fibre: 2.1 grams
Sugar: 0.3 grams
The spice also contains minerals such as manganese, iron, potassium, Vitamin C, calcium, phosphorus, sodium, magnesium, and zinc.
Turmeric Health Benefits
Turmeric powder is packed with various health-uplifting properties and medicinal values. Here are some of the health issues that turmeric can alleviate.
Reduce inflammation
Thanks to its active compound called curcumin, Turmeric powder possesses anti-inflammatory properties. Researchers report that curcumin blocks the inflammation mediators, helping reduce swelling and burning and aiding in quick recovery.
Relieves pain
Turmeric is thought of as a pain reliever and is reputed to relieve arthritis pain as well. In one study on arthritic people, turmeric seemed to work along with Advil. The participants took 800 mg of turmeric in capsule form every day. However, the dosing recommendation may vary.
Improves liver function
Turmeric possesses great antioxidant power. This property appears so powerful in turmeric that it can prevent your liver from getting damaged by toxins. Turmeric could be an effective remedy for people who have to take the strong drug for diabetes or other health conditions that damage the liver.
Supports in digestion
Turmeric is great for digestion and overall stomach health. It helps the production of digestive juices, enabling easy digestion. Moreover, it also helps with flatulence, bloating, and other inflammatory bowel diseases such as ulcerative, colitis, and more.
Benefits skin
Turmeric powder is a boom for the skin. Since ancient times, this spice has been used to eliminate various skin diseases and get glowing, clear skin. One of the prominent benefits for skin is reducing skin dullness. It also possesses antibacterial properties that stop acne breakouts and reduce inflammation.
Supports brain health
Curcumin is a powerful antioxidant that counters the damaging effect of free radicals that affect our brain health and other side effects. Curcumin can lower the level of free radicals and enhance the brain’s neurological functions. Moreover, studies also suggest that curcumin can reduce oxidative stress, eliminating the feeling of sadness.
Controls blood sugar level
This spice has also been shown to control blood sugar levels and possibly help treat type 2 diabetes. There is a scope for further research on human subjects. But some studies have found that turmeric can help cure prediabetes and prevent it from becoming diabetes.
Helps in weight loss
A healthy metabolism is key to weight loss, and turmeric effectively ensures metabolic health. In a study conducted in 2018, researchers found that consuming curcumin can significantly reduce body mass index, weight, waist circumference, and leptin levels.
Possibly reduce the risk of cancer
Some studies also show that turmeric has anti-cancerous effects, especially against bowel, breast, stomach and skin cancer cells. However, this area requires more research. So, you should consult your doctor before using turmeric powder to treat cancer.
How to incorporate turmeric into your diet?
Turmeric is easier to add as it can go with all savoury dishes. You can sprinkle a pinch of turmeric into your salads, curries, soups, or spicy dish. But if you are just starting out with turmeric, make sure you use it in a very small amount.
Initially, you may not find the flavour of turmeric very pleasing. So it is better to start with a small amount and slowly let your body get used to the taste and flavour. Moreover, the curcumin compound only works well when combined with the piperine compound found in black pepper. So, whenever you use turmeric powder, make sure to accompany it with a dash of black pepper.
