Turmeric is a spice that belongs to the ginger family. It has been used in the South Asian region for thousands of years for its medicinal value. But why?
The answer lies in its unique composition. Research shows that turmeric contains compounds like curcuminoids that have several health benefits for your body and brain.
Today, more research continues to explore its health-supporting properties. A recent study found that curcumin can play a role in slowing down or preventing the growth and spread of cancer cells.
Many among you may ask, what is turmeric in Urdu? Turmeric is locally known as "ہلدی" in Pakistan. Turmeric is not just a spice; it has been used as a natural remedy for various health and wellness purposes.
Curious? Let’s explore more about turmeric!
Turmeric is rich in vitamins and minerals, micronutrients, and phytochemicals, such as:
Minerals: Manganese, iron, copper, and potassium.
Vitamins: Vitamins E, K, B1, B2, B3, B6, and B9.
Micronutrients: Protein, fiber, and low levels of fats and carbs.
Phytochemicals: Curcuminoids like curcumin, demethoxycurcumin, bisdemethoxycurcumin, and essential oils like turmerone.
These nutritional and active compounds make turmeric a healthy addition to your daily diet. To support overall wellness, turmeric benefits can be paired with a daily multivitamin like ACTIVIT, which provides essential vitamins and minerals, and antioxidants that complement turmeric’s natural properties.
But, how?
For example, the vitamins and minerals in ACTIVIT can help support immunity, energy, skin, heart, and cognitive health. Together, turmeric and a premium-quality supplement can be part of your daily routine that supports your overall health, as ACTIVIT ensures you get both targeted nutrient support and broader nutritional coverage.
The top turmeric health benefits are:
Turmeric is widely used for its natural anti-inflammatory properties. But why? Curcumin—a bioactive compound in turmeric—can help fight inflammation.
How does it work? Curcumin blocks molecules that trigger inflammation, supporting your body’s response to injury and health conditions such as rheumatoid arthritis.
Studies indicate that oxidative damage is a major contributor to diseases and aging. Turmeric is rich in antioxidants that help protect the body from oxidative stress caused by free radicals by neutralizing them.
However, more research is needed to confirm the antioxidant properties of turmeric.
Turmeric is often included in home remedies to support immunity, especially during seasonal changes. But how does it support immunity?
Curcumin contains antioxidant properties that may help protect immune cells from oxidative damage. Also, it supports your body’s natural defense response by helping maintain a balanced inflammatory process. That is why many people consume turmeric milk daily to enjoy turmeric benefits for overall health.
Turmeric supports cardiovascular health when used as part of a balanced diet.
You may wonder if research supports this—multiple studies suggest curcumin may improve heart health. Not just this, but curcumin also reduces the risk of heart disease by supporting healthy blood vessel function and normal cholesterol levels.
Curcumin may also play a role in relieving discomfort associated with inflammation. Additionally, research shows that curcumin may relieve joint pain associated with arthritis.
So, is turmeric good for skin? Turmeric is commonly added to skin products. For example, turmeric masks and turmeric soaps are popular in skincare routines.
You might be thinking, what are the benefits of turmeric for your skin? It makes your skin glowing, balances your appearance, and fights acne-causing bacteria.
Research also suggests that turmeric may help support brain health. How?
Curcumin in turmeric may support brain levels of BDNF—brain-derived neurotrophic factor—a key substance that helps brain cells form new connections.
Low levels of BDNF have been linked to multiple brain-related conditions, including depression and age-related cognitive decline. In contrast, consuming curcumin may help support better memory, focus, and long-term health.
However, further research is needed to fully understand the role of curcumin in human brain functions.
While current research does not yet support turmeric as a treatment for cancer, some studies suggest that curcumin supplements may offer benefits in various types of cancer.
Existing research has also found that curcumin may help support the natural death of cancer cells and reduce their spread, although further studies are needed.
Some studies also suggest turmeric’s role in reducing hay fever. Further, it helps alleviate common symptoms like itching, sneezing, a runny nose, and nasal congestion.
Turmeric may help support overall health and protect the body against certain chronic conditions. Its natural antioxidant and anti-inflammatory properties may contribute to maintaining healthy organs and brain function.
Regular use of turmeric as part of a balanced diet may support the body in conditions such as Irritable Bowel Syndrome (IBS), Alzheimer’s disease, depression, and joint-related disorders.
You can enjoy the turmeric powder benefits by using it in many ways, such as:
After learning about these benefits, you may be curious about how to make turmeric milk. Here’s how you can do that. Add ½ teaspoon of turmeric to a cup of warm milk, mix it, and drink before bedtime.
Reducing inflammation and pain
Improving digestion
Promoting better sleep
Strengthening bones
Enhancing skin appearance
Drinking turmeric powder with water in the morning is another common practice. It supports healthy digestion, hydration, and metabolism.
This shot is made with ginger, turmeric, and lemon; it is often used occasionally to support immunity and digestion.
Here are the turmeric benefits for skin:
Turmeric face masks may help improve skin appearance.
Turmeric soap is often used for gentle cleansing.
Tip# Always add a patch test before applying turmeric to your skin.
Turmeric (Haldi) is more than just a spice. Curcumin—an active compound in turmeric—offers antioxidant and anti-inflammatory effects that research suggests may play a role in health conditions like some cancers, Alzheimer’s, IBS, and Arthritis-related inflammation. However, if you are on other medications, consult your doctor before starting turmeric.
Generally, ½ to 1 teaspoon of turmeric powder is safe to take daily. For supplements, follow the dosage on the product label. Always use in moderation to avoid stomach upset.
Yes, turmeric may help reduce acne due to its anti-inflammatory and antibacterial properties. Applying turmeric for skin health in masks or consuming it in food or drinks can support clearer-looking skin.
Turmeric may help support skin health, hormonal balance, digestion, immunity, and joint comfort in women. Including turmeric for women's health in the daily diet or drinks like turmeric milk can contribute to overall female wellness.
Though turmeric is not a magic fat-burner, it may support healthy metabolism and weight management when combined with a balanced diet and regular exercise.
Turmeric is generally safe; however, excessive amounts can cause stomach upset, acid reflux, nausea, or diarrhea. Topical use can sometimes lead to skin irritation or yellow staining. If you are on certain medications, consult your doctor before starting turmeric. Thus, turmeric benefits outweigh its potential side effects.
References:
https://www.cancer.gov/about-cancer/treatment/cam/hp/curcumin-pdq
https://www.health.harvard.edu/staying-healthy/turmeric-benefits-a-look-at-the-evidence
https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#brain-health
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