20 Proven Health Benefits of Turmeric and Curcumin

Every culture has its own spices and herbs that are not nutritionally less than a powerhouse.

When I was writing the article about ‘Benefits of Turmeric’, I was preparing a vegetable broth with a little turmeric to prevent the seasonal colds, as I believe in natural health care.


In this article you are going to read about:

  • What is Curcumin
  • Health Benefits of Turmeric
  • Benefits of Turmeric for Brain Health
  • Benefits of Turmeric for Skin
  • Turmeric Tea
  • Turmeric Golden Milk
  • Side Effects of Turmeric
  • Conclusion

Before going further, I want you to know about Curcumin to know about how turmeric works for different health ailments.


What is Curcumin?

What is Curcumin

Curcumin is the main ingredient of Turmeric. It is a bright yellow chemical produced by Curcuma longa—Turmeric—plants.

It is sold as an herbal supplement, cosmetics ingredient, food flavoring agent, and as a food coloring agent.

Curcumin is a powerful ‘flavonoid’ that protects cells from inflammation and prevents the growth of many cytokines.

In addition to it, curcumin plays a key role in protecting against bacterial, fungal and other infections.

Now the Western Medical Experts has been astonished for yellow-colored compound curcumin, which has been described as a panacea for cancer, inflammation, and cardiovascular disease and many other day-to-day health issues.

Have you ever known something like that about this turmeric compound?

Probably Not!

If yes, you can share your thoughts with me.

Now I’m going to reveal some specific things you need to know completely about turmeric:

Did you know?

Its history can be traced to ancient Chinese medicine and Ayurvedic medicine.

Even today, turmeric is a key ingredient in Chinese, Indian and Greek pharmaceuticals.

According to research, turmeric can be compared with various medicines like Motrin, Brofen (ibuprofen) and Aspirin.

Obviously, turmeric has more natural properties, and it is not poisonous like other Synthetic Medicines.


Turmeric is known as a spice and an herb at the same time and it belongs to the ginger family.  The scientific name of the plant is Curcuma Longa.

Turmeric is commonly used in African, Asian, and, American cuisine and I personally like it in every dish we make at home.

But, I always try to use it in a variety of creative ways.


The hot and spicy turmeric is known for its sharp aroma and yellow color.

It not only improves the color and taste of the food but also has strong antioxidant properties.


Turmeric has various benefits for Human Health, Brain, and Skin and all these benefits will surely amaze you.

Let’s dive right into the Health Benefits of Turmeric for human:

Health Benefits of Turmeric:

Here are some of the most important benefits of turmeric for Health.

1. Turmeric Prevents the Growth of Cancer Cells

Benefits of Turmeric

Laboratory and animal research finds that turmeric prevents the growth of cancer cells.

Turmeric is such a spice that controls edema.

According to research on animals, regular use of turmeric can help controlling edema that can slow the progression of cancer, and can make the chemotherapy process more effective.

2. Turmeric Detoxify the Toxins from Liver and Keeps the Liver Healthy

Benefits of Turmeric

You will agree with me when I say:

The liver is one of the vital organs of the human body and it works like a king.

When the king is not working well, the whole body will suffer and will be more prone to various diseases.

This is why:

I really like turmeric because it works as a Detoxifying Agent for the liver.

In our daily lives we eat too much processed food and as a result of that food, polluted air, personal care, and household products; many are exposed to toxic substances.

Such as:

Toxic chemicals, pesticides, polluted water, and heavy metals—lead, cadmium—etc.

These toxins accumulate in our liver, kidneys, lymphatic system, and especially in the tissues (fat tissues).

The stacking of these toxic substances resists the digestion of carbohydrates, proteins, and nutrients.

Moreover, these substances reduce the amount of oxygen in our body, which produces acidity; causes low energy and leads us to poor quality of life.

Hence, making us an easy target for various diseases.

The use of turmeric on a daily basis in meals helps us to eliminate these toxic substances.

That, in turn, reduces the effects of these toxins and keeps the liver healthy.

The use of turmeric in meals regularly helps in keeping the liver healthy by wiping out the dangerous toxins from the body that can harm our liver and health badly.

3. Turmeric helps in achieving your weight loss goals

Benefits of Turmeric

There are people who love natural medicine and natural health care, often ask a common question: Can turmeric help you lose weight?

The simple answer to this question is, YES!

The Golden spice can definitely benefit your dieting effort for weight loss. One study found that the use of turmeric led to a noticeable decrease in the development of fat tissue in mice, leading to the reduction of their body weight.

Here is how it works?

Proportional use of turmeric in food protects the body against edema (swelling) which leads to obesity.

While, on the other hand, it also accelerates fat dissolution process.

Hence, you can achieve your weight loss goals by using turmeric.

4. Turmeric Control Blood Sugar & Type-2-Diabetes

Benefits of Turmeric

Turmeric is a simple ingredient that helps maintain blood sugar levels, maintain energy levels throughout the day, and improve your mood.

Turmeric is mild and therefore can help maintain blood sugar levels, meaning that, it is a useful tool to prevent or control type-2 diabetes.

A person with high blood sugar levels may be at risk of other complications of diabetes.

One study found that the use of turmeric helps lower and control blood glucose or blood sugar levels. Especially in people who are type-2 diabetic.

A study conducted on 241 people suffering from pre-diabetes issues, discovered that using a turmeric supplement for 9 months lowers the risk of developing diabetes.

Research is also being done in this regard, but most of the work is done on animals, not on humans.

5. Turmeric can helps to Reduce Joint Pain

Benefits of Turmeric

Yes, turmeric is a natural herbal remedy for joint pain at the starting phase of the disease.

Polyphenol in turmeric is an antioxidant that has anti-inflammatory properties. Various medical research reports have shown that turmeric is capable of reducing joint pain, inflammation, stiffness, and swelling.

On the other hand, Individuals suffering from arthritis can also get relief using turmeric powder capsules at the doctor’s advice.

The research results in this regard have been encouraging so far. However, if you want to try it for joint pain, it’s better to use it with an equal quantity of black pepper powder.

6. Turmeric Reduce the Risk of Vascular Diseases

Health Benefits of Turmeric

Diseases associated with blood vessels such as heart attack and stroke are among the leading causes of death worldwide.

Turmeric, due to its aromatic properties, can protect you against artery diseases.  

Hence, it proves helpful in reducing the risk of stroke and heart disease.

7. Turmeric Reduces Bad Cholesterol (LDL)

Health Benefits of Turmeric

To be very honest!

Medical science has received mixed opinions in this regard. Some research reports have found that the use of turmeric reduces the level of harmful cholesterol while other reports say it has no effect.

Scientists are still examining the effects of turmeric on heart health, and one study found that using turmeric can protect against heart attacks in people who have been gone through the by-pass surgery.

 But, you should follow your doctor’s opinion, if you are already a heart patient.

On the other hand, in Chinese medicine and Ayurvedic medicine, Turmeric has been proved to be a beneficial herb for heart and cholesterol issues.

 Since I’m a follower of the Eastern Medicine System, I will go with the second option.

As I previously mentioned, our modern foods, no matter how delicious, are full of harmful fats and cholesterol, which is not good for our health.

It causes hypertension, obesity, and increases the bad cholesterol level in the body.

You should know:

There are two types of cholesterol, Low-Density Lipo-Protein, (LDL) known as ‘Bad Cholesterol’ and High-Density Lipo-Protein (HDL) which is known as ‘Good Cholesterol’. Bad fat contains bad cholesterol.

Anti-cholesterol drugs are often prescribed in case of an increased level of cholesterol.


Turmeric is a poison-free herbal solution that prevents cardiovascular diseases.  It helps in lowering bad cholesterol levels faster.

It also prevents long-term arterial narrowing or blockage more effectively.


Just use it regularly in your meals, and live a healthy life.

Turmeric helps to reduce bad cholesterol levels in the body, and keeps the arteries healthy. With healthy arteries and low cholesterol levels, you are less likely to be inflicted by cardiovascular diseases.

8. Turmeric is a Natural Painkiller

Health Benefits of Turmeric

Turmeric is Far Better and More Effective than Any Average Painkiller Medicine.

You will not be surprised when I say:

Turmeric is the only herb used in food preparation that has proven to be a more effective treatment than common painkillers.

Yes, turmeric is more effective than painkillers to reduce the pain caused by an injury.

Naturally, Turmeric has antibacterial properties and is useful for rashes, wounds, and burns.

It acts as an instant ointment, helping to prevent blood clotting and the growth of new cells when applied to wounds.

In my childhood, my grandmother often used to paste it on my crooked knees to recover the wounds—instantly.

Let me share a story with you:

One day, I came home full of wounds, and bruises on my knees. (I fell in soccer ground while dodging the ball.)

My grandmother applied the turmeric paste on my knees and gave me a glass of lukewarm milk mixed with a half teaspoon of turmeric in it to drink.

Believe me,

After a few minutes, the pain had gone and I was ready to play again.

But my mother stopped me going outside.

So, it is a proven fact that turmeric is a natural painkiller.

This was also revealed in a medical study. The results of this research were published in the European Journal of Medical and Pharmacological Sciences.

According to the study:

The curcumin found in turmeric is more effective for treating pain than any other painkiller that has no side effects, the study said.

Moreover, research has found that the choice of painkillers can increase the risk of gastrointestinal complications.

On the other hand, research in Italy further revealed that the ingredient in turmeric is proven to be a safe treatment for pain that prevents the negative effects of physical activity.

Turmeric is a proven natural painkiller and it can be used to relieve pain instantly. However, if you use over the counter medicines, the chances of side effects causing gastrointestinal diseases are very high, while turmeric is a good choice in this regard.

9. Turmeric has Anti-Inflammatory Properties

Another amazing benefit of turmeric is anti-inflammatory properties.

The modern food industry is based on processed foods, which use excessive salt and oils that cause swelling, inflammation, obesity, and other damage to the body.

This, over time, increases the risk of allergies, asthma and joint-related problems such as gout.

These processed foods are also linked to memory loss, cancer, cardiovascular disease, and depression.

But you don’t need to worry about it.

Regular use of turmeric helps control inflammation in the body while antioxidants in its yellow color help to prevent damage and eliminate symptoms of various diseases.

10. Turmeric has Anti-Aging Properties

Health Benefits of Turmeric

Turmeric is an antioxidant spice that prevents harmful health components from growing inside the body.  It helps to prevent aging by protecting the growth cells from damage.

 Moreover, it is also helpful in the development of new cells, which helps to reduce the aging effects.

11. Turmeric Protects form Viral Infections

Health Benefits of Turmeric

Turmeric is a powerful antioxidant and antibacterial herb that prevents various infections such as E.Coli. This can cause severe infections, gastrointestinal pain, diarrhea, cholera, and other problems.

If you are ever suffering from a seasonal cold, try turmeric tea, which can help fight off many types of viruses, including the flu, but most research in this regard has been done in the laboratory and not on people.

Benefits of Turmeric for Brain Health

Turmeric has various Benefits for brain health. Here are some of the major benefits of Turmeric for Brain health:

12. Turmeric Reduces the Risks of Alzheimer’s and Improves Memory & Mental Alertness

Health Benefits of Turmeric

As is said earlier in this post, turmeric is something that is an integral part of every Asian cuisine and is widely used in the United States.

“Its use in middle age can help protect against memory loss and mental decline”.

The claim came from a medical study in the United States.

Research from the University of California said that using turmeric can help reduce the risk of Alzheimer’s disease by improving memory and mood in middle age.

The study examined the performance of turmeric supplements in people who were protected from mental retardation.

The results showed that due to its powerful anti-inflammatory and antioxidant properties, Turmeric lowers the risk of developing Alzheimer’s disease and helpful in improving mental functioning.

According to research, turmeric or curcumin found in turmeric has the potential to reduce cerebral edema, which can lead to diseases such as Alzheimer’s disease and depression.

The study looked at 40 people between the ages of fifty to ninety who had minor memory impairment.

These individuals were divided into two groups, one group was given prescribed drug and the other group was given ninety milligrams of curcumin twice daily for eighteen months.

The results showed that the use of turmeric ingredients dramatically improved people’s memory and attention skills.

While, on the other hand, the drug users did not get benefit much.

Researchers said that the use of turmeric also had a pleasant effect on the mood of the people, and the harmful activities were reduced in the areas that control the memory and emotional functions of the brain.

The results of this research were also published in the American Journal of Medical Journal Geriatric Psychiatry.

Turmeric reduces the risks of developing Alzheimer’s disease and improves mental performance by enhancing brain memory. Moreover, turmeric helps people above the age of fifty to keep their mood pleasant.

13. Turmeric helps in Relieving Headache and Migraine

Health Benefits of Turmeric

Since turmeric belongs to the ginger family and ginger is a well-known remedy for relieving headaches and gastritis.

So, it is not surprising that the use of turmeric for the treatment of headache is advised, especially for the migraine.

Honestly speaking, there is little scientific evidence that treating headaches is possible with turmeric, only one study suggests that this new method can be a part of the headache and migraine treatment.


Ayurvedic and Chinese medicine validate its use for relieving migraine, headache and other pain in the body.

14. Turmeric Reduces Anxiety and Depression

Many compounds in turmeric potentially support health, the most prominent of which is curcumin.

However, Scientists think this is one of the factors that can reduce depression while helping sedatives work more effectively, but research reports in this regard have yielded mixed results.

15. Turmeric Makes the Mood Pleasant

Health Benefits of Turmeric

As mentioned above, turmeric is useful against bodily edema and it also plays an important role in depression.

Few-year-old research revealed that when people with Depression and Anxiety issues were consumed 500 mg of turmeric a day for eight weeks, their mood had a pleasant effect.

A recent study revealed that turmeric is the most effective spice to reduce the symptoms of depression and make your mood pleasant.

Just include turmeric in your regular diet and see the difference.

Turmeric Benefits for Skin

Turmeric is traditionally used in Ayurvedic Medicine to cleanse the skin. It is used with other herbs in different types of decoctions to make a skin polish or skin whitening mask (known as Ubtan). These masks are specially used by the brides in Subcontinent.

Here are some other benefits of turmeric for the skin.

16. Turmeric Makes the Skin Shiny and Glowing

Benefits of Turmeric for skin

Turmeric is excellent for cleansing dead skin cells and makes the skin shining and glowing.

To use turmeric for this purpose, Mix turmeric in milk or yogurt and mix well and you can now apply it on your face or any body part.

Leave it to dry and rinse with lukewarm water.

17. Turmeric helps Reduce unnecessary Facial Hair

Removing facial hair is a concern of almost every woman, and turmeric helps you prevent unnecessary facial hair growth.

For this purpose, mix 1/4th teaspoon of turmeric with one tablespoon of Gram flour and pour water to make a paste.

Apply the paste on the face. Let it remain on the face for fifteen minutes and then wash.

 If you follow this for a month, a significant difference will be seen within a month.

18. Turmeric Cleanses Acne and reduces Swelling on Face

Benefits of Turmeric for skin

Turmeric is excellent for acne because it is a natural antiseptic and helps to keep bacteria from spreading.

Moreover, Turmeric has germicidal and aromatic properties. Due to these properties, the use of turmeric does not only prevent acne and pimples.

But it is also often applied to the face to get rid of scars and swelling on the face.

19. Turmeric is Useful against Scabies and Burn Wounds

Here is how it works against scabies and burn wounds:

Since turmeric has naturally occurring bacterial properties, it is useful to treat burn wounds and scabies. As a result, it acts as an ointment.

20. Other Benefits of Turmeric for Skin

Regular use of turmeric for skin in the form of a paste or mask can help reduces dark circles; protect skin against sun damage & aging, and soothe dry skin (if the paste is made with milk). Moreover, its application on stretch marks on any parts of the body can help reduce the appearance of stretch marks.

How to use turmeric for almost every type of skin?

Simply add turmeric powder to any of the oil with cold properties (coconut oil, almonds, castor, and white sesame oil) and then apply on the skin.

After 15 minutes wash it off, it will temporarily stain the skin so make sure to cover areas that are easily covered or do not worry about being yellow for a while.

Note: Before you start using turmeric, make sure you do not take turmeric powder that is stacked on the shelf of the supermarket.

In fact, many spices are grown in traditional ways, using pesticides and fertilizers, and they are not organic.

If you want to use turmeric, you should use high quality organic—ground or fresh—turmeric to get the most of it.

How can you actually use Turmeric in Daily Life?

You can use turmeric in different ways for different purposes.

You can use Turmeric to Increase the taste of your Meals:

 Mix some fresh vegetables (chopped potatoes, cabbage, peas, spinach) with olive oil and turmeric.

Roast them at 400 ̊C then mix them well.

You can have it as a snack or side dish in the evening or make dinner if you want—it’s all-time healthy!

You can also fry these vegetables if you like.

Turmeric Tea:

Turmeric Tea

Boil a cup of water and then add half teaspoon of turmeric to it. Let it cook for ten minutes and cook before drinking. You can also add sweetness according to your taste.

Read Also: 15 Amazing Benefits of Turmeric Tea [with 3 Recipes]

Turmeric Golden Milk:

Turmeric Golden Milk

This is an ancient Ayurvedic recipe that can be used in a variety of ways.

All you need is hot milk (dairy, goat, dried fruits, rice or barley, I rarely use traditional dairy milk, but I make milk from cashews.), or Desi Ghee (Clarified Butter) or oil and turmeric.

To make the paste, mix half a cup of filtered water into a quarter cup of powdered turmeric, stir this mixture until it becomes thick.

To make golden milk, add half a teaspoon of turmeric paste to the saucepan in a cup of milk and then cover it for five minutes.

Before drinking it, add half a teaspoon of ghee or oil.

You can also add other spices such as ginger, pepper, cinnamon or honey.

The Best Time to Drink Golden Milk:

Usually, the best time to drink it is before bedtime to get good sleep and other medical benefits.

Note! Turmeric paste can be stored in the refrigerator for up to two weeks.

The question is:

How many teaspoons of turmeric should you take daily?

It depends. Dosage of turmeric can be different for various purposes and persons depending on their age and reason for use. Usually, 1/4th of the teaspoon (daily) of turmeric is recommended. That you can use in meals or some other diets as well.

Read Also: Top 12 Health Benefits of Golden Milk (with Ayurvedic Recipe)

What are the Side Effects of Turmeric?

There are no such side effects of turmeric if it is taken according to recommendations. But, sometimes, it lowers blood pressure and blood sugar levels.

This is usually seen as a positive effect, but if you already have low blood pressure or you have issues with your blood sugar levels, consult your doctor first.

Precautions: Turmeric should not be taken by people who suffer from gallbladder problems. The spice causes contraction of the gallbladder muscles.

Benefits of Turmeric: In Conclusion

Turmeric is something that not only tastes food but also has many mental, physical and medical benefits.

Turmeric also has a range of antibacterial properties, including helping to protect memory weakness and degeneration, as well as itching, bruises, and burns.

While turmeric acts as an instant ointment, it also helps prevent blood clotting and the growth of new cells when applied to wounds.

However, many people may not realize that depression or anxiety is one of the most common mental problems in the world.

According to an article in the American Journal; Health Line, curcumin found in turmeric has the potential to reduce cerebral edema, which causes Alzheimer’s disease and depression.

The article states that 2 different types of research conducted in 2014 revealed that there are several medical benefits to using turmeric regularly.

Experts in the report suggested that people with ‘mental illness’ and ‘anxiety’, including depression, should make the use of turmeric in their diet normal.

The report said that if turmeric is used in other diets, such as vegetables, the benefits may even be greater.

At the same time, it not only helps to eliminate stomach irritation and acidity but also helps to correct digestion and prevent vomiting.

In a Nutshell:

Regular use of turmeric in the diet (food, milk, and tea) keeps the person healthy, both physically and mentally.

Now it’s your turn…

I hope you enjoyed reading the Benefits of Turmeric.

Now I want to hear from you.

For which purpose are you going to use turmeric?

Are you going to use it for all the health benefits of turmeric?

Or, do you want to use Turmeric for skin? Either way, Let me know by leaving a quick comment below.

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Asif Alee

Asif Alee is a freelance researcher and writer in the field of Alternative Medicine, Natural Health, Food, and Nutrition.He is passionate about helping people improve and maintain their health by using Natural Food and Remedies composed of Natural Herbs.When he’s not writing, he enjoys swimming, cycling, and hanging out with his friends and family.

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