VALIDATION SCIENTIFIQUE
Laure Fourchaud – 23.07.2021
Dr en physiologie de la nutrition
BENEFITS OF TURMERIC
✓ Anti-inflammatory
✓ Detoxifies the liver and improves digestion
✓ Antioxidant
✓ Contributes to better nervous system balance
✓ Potentially “anti-cancer”
What is turmeric?
Turmeric (curcuma longa) is a flowering plant originally growing in India and Southeast Asia, from the family Zingiberaceae like ginger and cardamom. The spice of the same name is obtained by grinding the rhizome – the plant’s underground stem.
Cultivated in India since antiquity, turmeric grows as a stem that can reach up to 1m in height, thriving on very fertile soils and sunny lands. There are about 40 varieties. Around 7 months after planting, the stem begins to dry and harvest can begin. Its rhizome is then ground and used in cooking as a food coloring and natural preservative.
But it is also consumed for therapeutic purposes in traditional Indian medicine or Ayurveda. It has many benefits, praised for centuries in Asia and today supported by science, including its anti-inflammatory, antioxidant and detoxifying properties for the body.
Researchers are studying it notably in the context of cancer prevention and treatment.
Turmeric is not only considered a superfood. It is also often applied directly to the skin as a mask or a poultice for its natural wound-healing, soothing, antibacterial and anti-inflammatory properties.
The main component of turmeric is curcumin, the pigment that gives it its beautiful yellow-orange color, but which is also the active ingredient responsible for its many properties.
The etymology of the name turmeric is just as interesting as the virtues attributed to it! “Curcuma” comes from the Sanskrit kunkuma, ranjani meaning “that which gives color”. In English it is called turmeric, derived from the French “terre mérite”, a term itself from the Latin terra merita referring to the soil around the root and pointing to its medicinal properties.
Arriving in Europe via the spice route between East and West, it has also been poetically but incorrectly nicknamed “Saffron of the Indies” since the 18th century.
Also read the What criteria for buying turmeric capsules?
Nutritional composition
- Proteins
- Fatty acids polyunsaturated (including linoleic acid)
- Vitamins C, B3, B6, K
- Minerals and trace elements: calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium
- Alkaloids
- Polyphenolic pigment: curcumin
Benefits
🌵 Anti-inflammatory
It is the anti-inflammatory properties of turmeric that make it a key component of Ayurvedic medicine and traditional Chinese medicine, thanks to its high content of curcumin.
It is particularly effective in fighting chronic inflammatory diseases, arthritis, irritable bowel syndrome, ulcerative colitis, Crohn’s disease, postoperative edema, eye inflammations, gingivitis.
Its anti-inflammatory properties make it a true ally against osteoarthritis and help protect the joints.
Read also the Turmeric, a natural remedy against osteoarthritis
It is established that it acts at the molecular level, blocking NF-kB, a protein that activates inflammatory reactions within our cells. It has the advantage of being a natural anti-inflammatory, sometimes as effective as certain medications, without the side effects.
Scientific studies :
- This study from the University of California, San Francisco demonstrates the anti-inflammatory activity of the curcumin present in turmeric, inhibiting molecules responsible for inflammation.
- This one, conducted by the University of Reading in the United Kingdom on 500 volunteers, suggests an improvement in symptoms of irritable bowel syndrome.
💎 Detoxifies the liver and improves digestion
Turmeric is a particularly detoxifying and protective food for the liver. It stimulates bile functions and the production of bile, which will cleanse, purify and rid the liver of its toxins. It also helps to regenerate and protect it. A detoxified liver also results in a nicer skin, and a better digestion.
The effectiveness of turmeric is recognized by the WHO and the Commission E, the German scientific advisory council on the use of herbal medicines, for treating various digestive disorders such as nausea, stomach aches, bloating, diarrhea…
Furthermore, it improves digestion and bowel transit by regulating the intestinal flora. As such, it is a genuine preventive against gastric ulcers.
Scientific studies :
- This study conducted by the Hepatology Department of the University of Düsseldorf demonstrates that, when combined with greater celandine, turmeric helps relieve liver pain.
- This clinical trial conducted in Thailand demonstrates that consuming turmeric helps effectively reduce digestive problems.
🥝 Antioxidant
Turmeric is one of the most antioxidant-rich foods, due to curcumin and its powerful antioxidant effects. It neutralizes free radicals responsible for cellular aging.
Furthermore, curcumin activates the antioxidant enzymes naturally present in our body; as such, it is doubly effective!
Scientific studies:
- This study from Ehime University in Matsumaya, Japan highlighted the presence of antioxidants in turmeric.
- This one, conducted by India’s Annamalai University, demonstrates the potent antioxidant activity of curcumin.
🧘🏻♀️ Contributes to better nervous system balance
Turmeric acts as a natural stress reliever and helps reduce anxiety.
It has repeatedly proven, thanks to curcumin, to be an ally in helping to fight depression. It may increase our serotonin levels (the neurotransmitter associated with happiness) and dopamine (the sensation of pleasure and reward).
Scientific studies:
- This study, conducted by the Government Medical College of Gujarat in India on a sample of 60 people, showed that consuming curcumin (1000 mg) was as effective as Prozac (20 mg) in treating depression. However, these initial promising clinical results need to be confirmed.
- This pre-clinical study conducted by Punjab University in India demonstrates that curcumin helps stimulate serotonin and dopamine.
🔬 Potentially “anti-cancer”
Scientists are increasingly studying turmeric in the context of cancer prevention and treatment. It may act against its development and spread at the molecular level, promoting the regression of cancer cells.
Curcumin and its anti-inflammatory and antioxidant effects lower the risk of developing cancer. It may also aid treatment by helping our body produce enzymes that can block cancer cells.
It would be particularly effective in preventing cancers related to the digestive system (colon, stomach, liver, esophagus…).
Scientific studies:
- This study from the University of Illinois at Chicago conducted on 44 men with potentially cancerous colon lesions shows that daily use of 4 g of curcumin for 30 days reduces the number of lesions by 40%.
- This one summarizes the scientific data on the different mechanisms by which curcumin may contribute to the elimination of cancer cells and reduce angiogenesis (growth of new blood vessels in tumors).
❤️ Prevents cardiovascular diseases
Turmeric has beneficial effects on the vascular endothelium, the inner layer of our vessels, directly in contact with the blood. Its deterioration is often involved in the onset of cardiovascular diseases.
Curcumin, with its blood-thinning properties, helps regulate blood pressure and coagulation. It is also a valuable ally for improving circulation.
Its antioxidant and anti-inflammatory properties also help limit the onset of cardiovascular diseases.
Scientific studies:
This study from the Department of Medicine at Chiang Mai University in Thailand, conducted on 121 patients undergoing coronary bypass surgery, found that curcumin consumption helps reduce the risk of cardiovascular events.
Expert opinion
Turmeric is the star spice of Indian cuisine and Ayurvedic medicine. It is credited with numerous virtues, some of which are now supported by high-quality scientific studies. Its curcumin content in particular gives it antioxidant, anti-inflammatory, and many other properties.
💡Therapeutic use: to benefit from turmeric’s therapeutic effects, adding a pinch to your plate is not enough. Indeed, the doses at which effects appear are higher than the amounts used in cooking. For therapeutic purposes, a dietary supplement combining curcumin and piperine (a substance derived from pepper) is ideal, especially if taken with a meal containing healthy fats. However, because of possible drug interactions, notably with anticoagulants, always consult your doctor before starting a supplement regimen.
💡Avoid fraudulent products: with its growing popularity, turmeric, like many imported spices, is regularly the subject of fraud (41% of anomalies detected for turmeric during the DGCCRF’s latest spice quality control campaign). To avoid fraud, it’s best to choose the products you buy carefully: preferably select organic turmeric that is labeled in a way that allows product traceability.
Perrine Bellanger – dietitian-nutritionist
How to consume turmeric?
Prefer organic turmeric
We obviously recommend consuming organic turmeric to maximize its benefits. Choosing organic turmeric will both make dishes more flavorful and colorful, and ensure it does not contain pesticides.
You can easily obtain organic turmeric powder, fresh and in capsules in health food stores but also increasingly in supermarkets.
Fresh turmeric
Why consume fresh turmeric rather than powder? It is considered more aromatic, and its minimal processing optimizes its benefits. It can be eaten in a dish (with sautéed vegetables, pasta, in soup and salad for example) or drunk as a lemon infusion.
Read also | Discover fresh turmeric: its uses, how to store it and the best recipes
You just need to make sure its skin is in good condition, then peel it and cut it into small pieces or grate it like ginger, and cook it if necessary.
Be careful when handling it, it is highly staining, and you can quickly end up with stained fingers!
Turmeric powder
Turmeric powder is obtained from rhizomes that are washed, peeled, boiled, dried and ground. It’s the most practical and widespread way to use it in cooking. The powder colors, flavors and balances the acidity of dishes.
You can add it to dishes before and after cooking, to detox smoothies or make it steep.
In recent years, the aptly named Golden Milk or Golden Latte has enjoyed great success: a blend of plant-based milk (almond or oat), coconut oil and turmeric. In addition to being delicious and good for your health, it is very photogenic, as evidenced by the thousands of Instagram posts about it!
Turmeric capsules
This non-culinary use of turmeric in the form of a dietary supplement may seem strange, but it has the advantage of allowing a precise dosage and a long-term regimen. Turmeric capsules are often made from concentrated extracts, and therefore have a very high curcumin content.
Combine turmeric with piperine
The only drawback of curcumin, which underlies many of turmeric’s benefits, is its poor absorption by the body. It is not soluble in water. To maximize turmeric’s benefits, it is recommended to consume it together with foods that will bind curcumin, notably piperine.
Piperine, a pungent alkaloid present in black pepper, enables better absorption of curcumin in our bodies (up to 20 times more). Combining turmeric with black pepper is therefore the best way to enjoy its benefits.
A small amount, namely 1 mg of black pepper per 100 mg of turmeric, is sufficient.
Combine turmeric with oil
Curcumin is fat-soluble, meaning it dissolves in fats. Olive and coconut oils contribute to better bioavailability of curcumin and improved absorption by our body.
Turmeric recipes
One of the advantages of turmeric is that it is very easy to cook with and delicately flavors dishes, not to mention giving them a wonderful color. It is thus found in many recipes for saucy dishes, legumes, and meats.
Dosage
⚖️ It is not easy to consume large amounts of turmeric daily, yet high doses are recommended to best benefit from its properties. What dosage should be adopted depending on the desired benefits?
🥄 Basic daily regimen: 3 g of powder / day
💊 Turmeric extract to treat inflammation or a more specific digestive problem (capsule with a high curcumin content): 1.2 to 1.7 g per day
Contraindications and side effects
Fresh or powdered turmeric for culinary use is not dangerous. However, when taking capsules, since the curcumin content is higher, you should ensure to adhere to the dosages recommended by the manufacturer.
Turmeric capsules are not recommended for pregnant or breastfeeding women.
Read also | Is turmeric dangerous for your health?
It is contraindicated for the following people:
- suffering from gallstones
- liver disease, stomach ulcer
- showing signs of an allergy to turmeric
- taking anticoagulants, because the blood-thinning properties of turmeric can add to the effects of medication
At excessively high doses, the following side effects may occur:
- dry mouth
- bloating
- heartburn
History and current cultivation
Turmeric has been cultivated for more than two thousand years in India. Its presence is recorded in Sanskrit texts from the 4th century BC. The Atharva Veda, a sacred text of ancient India, mentions turmeric and its therapeutic uses, notably its virtues against heart disease.
Its use is also recorded in China since the 7th century BC, and in the West since antiquity, but it was mainly imported into Europe from the 18th century. It is now produced all over the world, from Burma to Réunion Island and South America.
Nevertheless, its leading producing, consuming and exporting country worldwide remains India, with a production of around 1.5 million tonnes per year.
Read also | Along the superfoods route in Burma
Besides its food and therapeutic uses, it is also used in cosmetics, and as a dye in the textile industry and crafts. Thus the orange-yellow robes of Buddhist monks are traditionally dyed with turmeric!
Detailed nutritional values
These data were compiled and verified for Darwin Nutrition by Laure Fourchaud, PhD in nutritional physiology.
| Turmeric powder | /100g | %AR* | 5g (1cc) | %AR |
| Energy (kcal) | 354 | 17.7 | 17.7 | 0.88 |
| Fiber (g) | 21.1 | 70.33 | 1.05 | 3.51 |
| Water (g) | 11.36 | 0.56 | ||
| Macronutrients | ||||
| Protein (g) | 7.83 | 15.66 | 0.39 | 0.78 |
| Carbohydrates (g) | 64.9 | 24.96 | 3.24 | 1.25 |
| of which Sugars (g) | 3.21 | 3.56 | 0.16 | 0.18 |
| Fat (g) | 9.88 | 14.11 | 0.49 | 0.7 |
| Minerals | ||||
| Calcium (mg) | 183 | 22.87 | 9.15 | 1.14 |
| Iron (mg) | 41.42 | |||
| Copper (mg) | 0,6 | 60 | 0.03 | 3 |
| Magnesium (mg) | 193 | 51.46 | 9.65 | 2.5 |
| Manganese (mg) | 7.83 | 391.5 | 0.39 | 19.57 |
| Phosphorus (mg) | 268 | 38.28 | 13,4 | 1.91 |
| Potassium (mg) | 2525 | 126.25 | 126.25 | 6.3 |
| Sodium (mg) | 38 | 1.52 | 1,9 | 0.08 |
| Salt (g) | ||||
| Zinc (mg) | 4.35 | 43.5 | 0.21 | 2.17 |
| Vitamins | ||||
| Vitamin A (mg) | — | — | — | — |
| Vitamin C (mg) | 25.9 | 32.37 | 1.29 | 1.62 |
| Vitamin E (mg) | — | — | — | — |
| Vitamin B1 (mg) | 0,15 | 13,64 | 0,01 | 0,68 |
| Vitamin B2 (mg) | 0,23 | 16,43 | 0,01 | 0,82 |
| Vitamin B3 (mg) | — | — | — | — |
| Vitamin B5 (mg) | — | — | — | — |
| Vitamin B6 (mg) | 1 ,8 | — | — | — |
| Vitamin B9 or folates (μg) | 39 | 19,5 | 1.95 | 0,97 |
| Vitamin K (µg) | 13.4 | 17,86 | 0.67 | 0,89 |
*%AR : % Reference intake for an adult
Other antioxidant compounds: flavonoids, phenolic compounds and curcumin
Sources and scientific studies
Chainani-Wu N, 2003. Safety and anti-inflammatory activity of curcumin: a component of tumeric (Curcuma longa).
Bundy R, Walker AF, Middleton RW, Booth J, 2004. Turmeric extract may improve irritable bowel syndrome symptomology in otherwise healthy adults: a pilot study.
Niederau C, Göpfert E, 1999. [The effect of chelidonium- and turmeric root extract on upper abdominal pain due to functional disorders of the biliary system. Results from a placebo-controlled double-blind study].
Thamlikitkul V, Bunyapraphatsara N, Dechatiwongse T, Theerapong S, Chantrakul C, Thanaveerasuwan T, Nimitnon S, Boonroj P, Punkrut W, Gingsungneon V, 1999. Randomized double blind study of Curcuma domestica Val. for dyspepsia.
Barclay LR, Vinqvist MR, Mukai K, Goto H, Hashimoto Y, Tokunaga A, Uno H, 2000. On the antioxidant mechanism of curcumin: classical methods are needed to determine antioxidant mechanism and activity.
Menon VP, Sudheer AR, 2007. Antioxidant and anti-inflammatory properties of curcumin.
Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, Goel A, Tripathi CB, 2014. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial.
Shrinivas K. Kulkarni, Mohit Kumar Bhutani & Mahendra Bishnoi, 2008. Antidepressant activity of curcumin: involvement of serotonin and dopamine system.
Carroll RE, Benya RV, Turgeon DK, Vareed S, Neuman M, Rodriguez L, Kakarala M, Carpenter PM, McLaren C, Meyskens FL Jr, Brenner DE, 2011. Phase IIa clinical trial of curcumin for the prevention of colorectal neoplasia.
Jayaraj Ravindran, Sahdeo Prasad, and Bharat B. Aggarwal, 2009. Curcumin and Cancer Cells: How Many Ways Can Curry Kill Tumor Cells Selectively?
Wongcharoen W, Jai-Aue S, Phrommintikul A, Nawarawong W, Woragidpoonpol S, Tepsuwan T, Sukonthasarn A, Apaijai N, Chattipakorn N, 2012. Effects of curcuminoids on frequency of acute myocardial infarction after coronary artery bypass grafting.
R. R. Kulkarni and others, ‘Treatment of Osteoarthritis with a Herbomineral Formulation: A Double-Blind, Placebo-Controlled, Cross-over Study’, Journal of Ethnopharmacology, 33.1–2 (1991), 91–95.
K. Madhu, K. Chanda, and M. J. Saji, ‘Safety and Efficacy of Curcuma Longa Extract in the Treatment of Painful Knee Osteoarthritis: A Randomized Placebo-Controlled Trial’, Inflammopharmacology, 21.2 (2013), 129–36.
Shobhit Srivastava and others, ‘Curcuma Longa Extract Reduces Inflammatory and Oxidative Stress Biomarkers in Osteoarthritis of Knee: A Four-Month, Double-Blind, Randomized, Placebo-Controlled Trial’, Inflammopharmacology, 24.6 (2016), 377–88.
Julie S Jurenka. Anti-inflammatory properties of curcumin, a major constituent of curcuma longa: a review of pre-clinical and clinical researche. Alternative medicine review: A journal of clinical therapeutic, 14.2 (200ç), 141 – 53.
