Turmeric (Haldi) Benefits, Uses and Side Effects

According to WHO, ischaemic heart disease is the topmost cause of deaths worldwide. The reasons for heart diseases could be many, but we can always alter our dietary habits and lifestyle to have a healthy heart.

According to research, turmeric is one of the herbs that can help prevent or reverse heart diseases. Curcumin, the active compound present in turmeric, acts upon the endothelial cells, the lining of the blood vessels of the heart, thereby, reversing the damage done to the heart.

A research study indicated that turmeric has similar effects to exercise on the functioning of endothelium. We all know that exercise has tremendously positive effects on the smooth functioning of the vascular endothelium. 

Hence regular consumption of turmeric may be helpful in keeping your heart healthy in the long run.

(Read more: Best cardio exercises for heart health)

Turmeric is not only good for your heart, but it is also beneficial for the functioning of your brain, especially for enhancing memory.

A research study revealed that regular consumption of turmeric can help increase the brain-derived neurotrophic factor (BDNF) levels in the body, resulting in memory enhancement, and reversal of any brain diseases. It was also suggested to aid in the smooth functioning of the brain.

BDNF is a type of protein that forms the major component of the brain. It plays a vital role in the regeneration of nerve cells. Those with depression and Alzheimer’s disease are found to have critically low levels of BDNF in their body. Generally, regular exercise is suggested to be beneficial for improving BDNF levels. Now, research suggests that the effects of turmeric on BNDF levels are similar to regular exercise. 

A review article published in the journal GeroScience indicated that curcumin in turmeric may be effective in preventing age-related cognitive decline by reducing inflammation and oxidative stress.

In an older study, it was suggested that curcumin may have a dose-dependent neuroprotective effect. And it may be an ideal candidate for the prevention and treatment of several age-related neurodegenerative diseases such as Parkinson's, Alzheimer's and stroke.

(Read more: How to increase brain power)

Turmeric is well known for its antioxidant effects in traditional medicine systems in Asia.

Antioxidants are compounds that neutralise free radicals (reactive oxygen species for example) in the body and help prevent oxidative stress. Normally, our body produces its own antioxidants. However, as we grow old, the number of free radicals exponentially increase in our body. These free radicals tend to react with protein and fatty acids in the body and cause oxidative damage (damage to body tissues or cells). The presence of too many free radicals can even damage our DNA, leading to diseases like cancer, diabetes, and arthritis. Apart from ageing, smoking, air pollution, levels of pesticides in the food, overconsumption of processed foods also lead to an increase in free radical levels. We can combat the effect of this increasing level of free radicals in our body by enriching our diet with natural antioxidants. These antioxidants can be found in vegetables and fruits, turmeric being one.

It is scientifically proven turmeric has antioxidant effects which neutralize free radicals. It also stimulates the production of antioxidant enzymes in the body. 

As per a study done in the USA, the antioxidant effects of turmeric can be attributed to curcumin. However, this compound has poor bioavailability. It does not get absorbed properly on ingestion and gets metabolised and eliminated quickly from the body. The study further suggested that adding piperine (a compound naturally present in black pepper) to curcumin enhances its bioavailability and hence antioxidant action.

Inflammation is our body's natural response to any foreign substance. It helps to repair damaged tissues and fight foreign bodies and pathogens entering our system. Short-term inflammation, such as acne or a small cut is beneficial for our body but it gets worrisome when the inflammation becomes chronic. The latter starts attacking and damaging healthy tissues in the body. Long-term inflammation, even at low levels can cause heart diseases, metabolic syndrome, and cancer.

Turmeric is traditionally used for the treatment of various inflammatory conditions, particularly those affecting the gut such as inflammatory bowel disease.

Studies show that turmeric fights inflammation at the molecular level. Specifically, it interrupts the NF-kB (nuclear factor kappa beta), a molecule that activates the genes related to inflammation in cells. 

As per a review study published in Alternative medicine review: a journal of clinical therapeutic, curcumin present in turmeric interacts with several inflammation-causing molecules in the body and may be helpful in the management of inflammatory conditions like inflammatory bowel disease, arthritis, pancreatitis, and some types of cancer.

According to a study done in India, the anti-inflammatory action of curcumin is probably mediated by its neutralising action on free radicals. Free radical damage is indicated to have a direct association with neurodegenerative diseases and diseases like cancer and atherosclerosis. 

(Read more: Inflammatory disease symptoms)

Cancer occurs due to the abnormal growth of cells in certain tissues of the body. Studies show that curcumin in turmeric can be used in cancer treatment as it affects the growth, development and spreading of cancer cells at the molecular level. Curcumin has been found effective against many cancers such as gastrointestinal cancers, breast cancer, lung cancer, neurological cancers, ovarian cancer, leukaemia, and lymphoma.

According to a research study, curcumin can selectively kill tumour cells without harming the healthy cells of the body. Because of this, curcumin has proved to be a beneficial medicinal plant, which has the potential to be used in the development of various drugs.

(Read more: Difference between cancer and tumour)

Alzheimer’s disease (AD) is one of the leading causes of dementia worldwide.

A research study indicated that curcumin derived from turmeric has a potential role in preventing and treating Alzheimer’s disease. Due to its anti-inflammatory and antioxidant properties, curcumin may be able to improve the condition of patients suffering from this disease. Since curcumin is a lipophilic compound (loves fats), it can easily cross the blood-brain barrier and reach the brain cells. 

It is also suggested that curcumin can help break down and prevent the build-up of beta-amyloid protein, which tends to collect in Alzheimer's patients. However, most of these studies have been done in vitro (in test tubes) or on animal models (mice mainly). Additionally, some researchers argue that the bioavailability of curcumin may make it useless when taken in food. More clinical trials are needed to confirm the effects on humans.

(Read more: Alzheimer's disease diet)

Arthritis, a condition that occurs because of joint inflammation is common among people of all ages. Several studies indicate that the anti-inflammatory properties of curcumin in turmeric may be helpful in the management of arthritis.

In one such pilot study, a group of patients receiving curcumin regularly were found to get relief from the symptoms of rheumatoid arthritis.

A review article published in Journal of Evidence-based complementary and alternative medicine suggested that Curcuma or turmeric is more effective than placebo in reducing the symptoms of osteoarthritis. However, more studies are still needed to improve the quality of evidence.

(Read more: Exercises for arthritis)

Turmeric has long been used in Ayurveda for treating anxiety and depression. Several studies indicate that curcumin present in turmeric can help ease out the symptoms of depression and it is also suggested to have the potential to treat people suffering from depression. These benefits of curcumin are attributed to its neuroprotective, antioxidant and anti-inflammatory properties among others.

In a controlled study, 60 patients were given Prozac (a common antidepressant), curcumin and a combination of both for six weeks. It was evident that curcumin was effective for people suffering from depression and they did not have any concurrent suicidal ideation or other psychotic disorders. 

A review article published in Journal of American Medical Directers Association indicated that curcumin is safe and effective in the management of depression symptoms. However, more robust trials are still needed to get better evidence.

(Read more: Ayurvedic treatment for depression)

Free radical accumulation and inflammation are suggested to be some of the main reasons for ageing and age-related diseases. It is evident that curcumin possesses anti-inflammatory and antioxidant properties. Because antioxidants neutralize the free radicals, curcumin can be used to reverse the signs of ageing. Also, curcumin triggers the antioxidant enzymes in the body, thereby slowing ageing. Therefore, adding turmeric to your daily diet can help you to age slower.

(Read more: Anti-ageing treatments)

For ages, turmeric has been used for its various medicinal properties in traditional medicine. According to a study, turmeric can be used to detect dental plaque, which is barely visible to the naked eyes. Beni-koji, an extract from turmeric is the reason behind the yellow pigment which imparts a yellow colour to the plaque. Also, the anti-inflammatory and antioxidant properties of turmeric may aid in treating gingivitis, periodontitis and oral cancer.

(Read more: Oral hygiene tips)