7 Remarkable Benefits of Turmeric That Will Surprise You

Turmeric (Curcuma longa), a bright yellow spice widely used in cooking, especially in Indian cuisine, has been extensively studied for its health benefits. Most of these benefits are attributed to curcumin, the main active compound in turmeric. Below are seven major benefits of turmeric, along with references to medical research.

1. Anti-inflammatory Properties

Turmeric is well-known for its powerful anti-inflammatory effects. Chronic inflammation plays a role in many diseases, including heart disease, cancer, and Alzheimer’s. Curcumin in turmeric can block inflammatory pathways at the molecular level by inhibiting NF-kB, a molecule that moves into the cell nuclei and turns on genes related to inflammation.

• Reference: Jurenka, J. S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: A review of preclinical and clinical research. Alternative Medicine Review, 14(2), 141–153.

2. Antioxidant Effects

Curcumin is a potent antioxidant, which helps neutralize free radicals that cause oxidative damage to the body's cells and contribute to aging and diseases like cancer. Moreover, curcumin boosts the activity of the body's own antioxidant enzymes.

• Reference: Menon, V. P., & Sudheer, A. R. (2007). Antioxidant and anti-inflammatory properties of curcumin. Advances in Experimental Medicine and Biology, 595, 105–125.

3. Improves Brain Function and Lowers Risk of Brain Diseases

Curcumin may help boost levels of brain-derived neurotrophic factor (BDNF), a type of growth hormone that functions in the brain. Many brain disorders, including depression and Alzheimer's disease, are linked to decreased levels of this hormone.

• Reference: Kulkarni, S. K., Bhutani, M. K., & Bishnoi, M. (2008). Antidepressant activity of curcumin: Involvement of serotonin and dopamine system. Psychopharmacology, 201(3), 435–442.

4. May Help Prevent Cancer

Turmeric and its compounds have been studied for their potential role in cancer treatment and prevention. Studies suggest that curcumin affects cancer growth, development, and spread at the molecular level by reducing angiogenesis (growth of new blood vessels in tumors), metastasis, and contributing to cancer cell death.

• Reference: Aggarwal, B. B., & Sung, B. (2009). Pharmacological basis for the role of curcumin in chronic diseases: An age-old spice with modern targets. Trends in Pharmacological Sciences, 30(2), 85–94.

5. Lowers Risk of Heart Disease

Turmeric's curcumin improves endothelial function, which is the lining of the blood vessels. Dysfunction of the endothelium is a major driver of heart disease. It helps regulate blood pressure, clotting, and other factors that contribute to heart health.

• Reference: Panahi, Y., Khalili, N., Sahebi, E., & Namazi, S. (2017). Effects of curcumin on endothelial function: A randomized, placebo-controlled trial. Journal of Medicinal Food, 20(4), 365-369.

6. Helps Treat Arthritis

Arthritis involves joint inflammation, and given turmeric’s anti-inflammatory properties, it can be beneficial for people with arthritis. Several studies show that curcumin can help reduce the symptoms of arthritis and is, in some cases, more effective than anti-inflammatory drugs.

• Reference: Chandran, B., & Goel, A. (2012). A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytotherapy Research, 26(11), 1719–1725.

7. May Help Delay Aging and Fight Age-Related Diseases

Due to its antioxidant and anti-inflammatory effects, turmeric may be beneficial in delaying the aging process and combating age-related chronic diseases. The anti-inflammatory properties of curcumin contribute to lowering the risk of diseases like heart disease and Alzheimer’s.

• Reference: Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92.

These benefits illustrate why turmeric is often seen as a powerful supplement for overall health and wellness. However, the bioavailability of curcumin is relatively low, so it is often recommended to consume it with black pepper, which contains piperine, to enhance absorption.