Everything You Need to Know About

Turmeric (Curcuma longa)

Botanical family: Zingiberaceae
Parts used: Roots Stems
Turmeric (Curcuma longa)
by Hannah Lewis
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Overview and Health Benefits

Turmeric has a long history of use in both culinary and medicinal traditions, dating back nearly 4000 years (Prasad & Aggarwal, 2011). This vibrant yellow rhizome has been a staple in Indian, Chinese and Western herbal practices, valued for its ability to support digestion, liver function, and treat fevers and skin complaints. In recent decades, modern research has brought to light its potent anti-inflammatory properties and potential role in cancer prevention and treatments (Kunnumakkara et al., 2023). Due to the rapid metabolism of turmeric in the liver and intestines, its beneficial effects can be significantly reduced unless paired with black pepper, which has been shown to increase the bioavailability of curcumin by 2000% (Shoba et al., 1998). Interestingly, black pepper is a common ingredient in many traditional recipes containing turmeric, naturally enhancing its effectiveness.

Key Benefits:

  • Digestive tonic
  • Cholesterol-lowering action and cardiovascular support
  • Anti-inflammatory
  • Cancer prevention & treatment
  • Skin health
  • Immunomodulatory effects
  • Cognitive health

Turmeric’s most traditional use is that of a “stomachic” - a remedy that stimulates appetite and digestion. The active constituents in the root, particularly curcumin, have been found to stimulate bile secretion (Kunnumakkara et al., 2023), thereby aiding the digestion of fats and preventing the formation of gallstones. Additionally, turmeric protects the stomach lining from ulceration (Savaringal, 2017) and the upper digestive tract from damage and reflux (Kwiecien et al., 2019). It also demonstrates antimicrobial action against many food-borne pathogens such as Salmonella (Tønnesen et al., 1986). Furthermore, its immunomodulatory effects contribute to gastrointestinal health by modulating immune responses in the gut, potentially reducing the risk of inflammatory bowel diseases (Jagetia & Aggarwal, 2007).

In addition to turmeric’s action on bile secretion (thus improving the processing and excretion of dietary fats), curcumin has been found to lower serum and liver cholesterol levels, improve the ratio of LDL (“bad”) to HDL (“good”) cholesterol, and reduce serum triglycerides (Dixit, Jain, & Joshi, 1988; Rasyid & Lelo, 1999; Ramirez-Bosca et al., 2000). Turmeric therefore contributes to cardiovascular health, by improving lipid profiles, reducing serum cholesterol levels, and preventing the oxidation of LDL cholesterol, which is a key factor in the development of atherosclerosis.

Turmeric’s anti-inflammatory properties are among its most well-researched benefits. Curcumin  extracts have been found to improve post-operative inflammation (Satoskar, Shah & Shenoy, 1986) in addition to modulating the body’s inflammatory response pathways (Bone & Mills, 2013; Jurenka, 2009). In cases of both rheumatoid arthritis and osteoarthritis, there have been noticeable improvements in symptoms comparable to pharmaceutical anti-inflammatories, without any significant side effects (Bone & Mills, 2013; Kuptniratsaikul et al., 2014), hence its prolific use in treatment for these conditions.

Tumour development is a complex process, but research has shown that the active constituents in Curcuma longa can inhibit various stages of tumour initiation, formation and metastasis (Anand et al., 2008; Shishodia, Sethi, & Aggarwal, 2005; Kuttan et al., 1985). Curcumin has been particularly noted for its ability to disrupt cellular pathways involved in cancer growth, making it a promising adjunct in cancer prevention and treatment (Anand et al., 2008; Kunnumakkara et al., 2023). Moreover, epidemiological studies suggest a correlation between turmeric consumption and lower rates of certain cancers (Johnson & Mukhtar, 2007; Ashrafizadeh et al., 2020).

Turmeric has been traditionally used as a remedy for various skin conditions, owing to its potent anti-inflammatory, antimicrobial, and antioxidant properties. Curcumin, the active compound in turmeric, has been shown to promote wound healing by modulating inflammatory responses and enhancing collagen deposition (Sidhu et al., 1999). Studies indicate that turmeric may be effective in treating conditions such as acne, psoriasis, and eczema, by reducing redness and irritation while providing a protective barrier against environmental damage (Jurenka, 2009). Furthermore, the antioxidant properties of curcumin help neutralise free radicals that contribute to the ageing process, thereby promoting healthier, more youthful-looking skin (Liu et al., 2018). 

Curcumin has also been recognized for its immunomodulatory properties, which could make it beneficial in managing autoimmune diseases and enhancing overall immune response. This is particularly relevant in its role in reducing inflammation and balancing the immune system's responses, contributing to the prevention and management of chronic inflammatory conditions (Jagetia & Aggarwal, 2007).

Turmeric’s potential benefits extend to cognitive health, particularly in neuroprotection and the prevention of Alzheimer’s disease. Curcumin has been found to reduce amyloid plaques, oxidative stress, and inflammation in the brain, which are key factors in Alzheimer’s disease progression. A randomised study found that turmeric was as effective as a leading pharmaceutical in reducing Alzheimer's symptoms, with fewer side effects (Small et al., 2018). 

Safety Profile

High doses of turmeric are not advisable long term, especially if you are trying to conceive, if you are taking antiplatelet or blood-thinning medication, or if you have a history of duodenal or gastric ulcers (McIntyre, 2019). If there is any obstruction in the digestive or biliary tract, such as gallstones, then proper medical supervision is needed (Mills & Bone, 2013). Finally, there is evidence that turmeric supplementation can increase urinary oxalate excretion, which may heighten the risk of kidney stone formation in susceptible individuals (Tang et al., 2008). Seek the advice of a medical herbalist if you have any medical conditions or are taking medication before taking at medicinal dosage.

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Key Body Systems Turmeric (Curcuma longa) relates to

Turmeric (Curcuma longa)
Musculoskeletal System
Turmeric (Curcuma longa)
Immune System
Turmeric (Curcuma longa)
Digestive System
Turmeric (Curcuma longa)
Cardiovascular and Circulatory

Energetics

Turmeric (Curcuma longa)
Warming
Turmeric (Curcuma longa)
Drying

Key actions

  • Anti-inflammatory
  • Antioxidant
  • Hepatoprotective
  • Neuroprotective
  • Antimicrobial
Turmeric (Curcuma longa)

Key uses

  • Digestive complaints
  • Pain
  • Arthritis
  • Liver and gallbladder disorders
  • Skin conditions
  • Cardiovascular health

Where to Find Turmeric (Curcuma longa)

Turmeric (Curcuma longa)

A striking member of the ginger (Zingiberaceae) family, Curcuma is native to the dry forests of Southeast Asia and unlikely to grow in the UK outside the safety of a warm greenhouse. The Zingiberaceae family also includes cardamom in addition to ginger and turmeric – plants renowned for their aromatic qualities and culinary uses. This family is characterised by rhizomes, which are thick, underground stems that store nutrients and allow the plant to survive in various conditions. Turmeric’s rhizome is its most distinguishing feature, easily recognised by its vibrant orange colour beneath a rugged brown skin. 

Above ground, turmeric has long pointed oblong leaves that can grow up to 50cm in length. Pink and pale green bracts accompany the yellow-white tubular flowers that appear in summer.

References

Anand, P., Sundaram, C., Jhurani, S., Kunnumakkara, A. B., & Aggarwal, B. B. (2008). Curcumin and cancer: an "old-age" disease with an "age-old" solution. Cancer letters, 267(1), 133–164. https://doi.org/10.1016/j.canlet.2008.03.025

Ashrafizadeh, M., Ahmadi, Z., Mohammadinejad, R., Farkhondeh, T., & Samarghandian, S. (2020). Curcumin activates the Nrf2 pathway and induces cellular protection against oxidative injury. Current Molecular Medicine, 20(2), 116–133. https://doi.org/10.2174/1566524019666191016150757 

Dixit, V. P., Jain, P., & Joshi, S. C. (1988). Hypolipidaemic effects of Curcuma longa L and Nardostachys jatamansi, DC in triton-induced hyperlipidaemic rats. Indian journal of physiology and pharmacology, 32(4), 299–304. https://pubmed.ncbi.nlm.nih.gov/3215683/ 

Jagetia, G. C., & Aggarwal, B. B. (2007). "Spicing up" of the immune system by curcumin. Journal of Clinical Immunology, 27(1), 19-35. https://doi.org/10.1007/s10875-006-9066-7

Johnson, J. J., & Mukhtar, H. (2007). Curcumin for chemoprevention of colon cancer. Cancer Letters, 255(2), 170-181. https://doi.org/10.1016/j.canlet.2007.03.005 

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. https://pubmed.ncbi.nlm.nih.gov/19594223/

Kunnumakkara, A. B., Hegde, M., Parama, D., Girisa, S., Kumar, A., Daimary, U. D., Garodia, P., Yenisetti, S. C., Oommen, O. V., & Aggarwal, B. B. (2023). Role of Turmeric and Curcumin in Prevention and Treatment of Chronic Diseases: Lessons Learned from Clinical Trials. ACS pharmacology & translational science, 6(4), 447–518. https://doi.org/10.1021/acsptsci.2c00012

Kuptniratsaikul, V., Dajpratham, P., Taechaarpornkul, W., Buntragulpoontawee, M., Lukkanapichonchut, P., Chootip, C., Saengsuwan, J., Tantayakom, K., & Laongpech, S. (2014). Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study. Clinical Interventions in Aging, 9, 451–458. https://doi.org/10.2147/CIA.S58535 

Kuttan, R., Bhanumathy, P., Nirmala, K., & George, M. C. (1985). Potential anticancer activity of turmeric (Curcuma longa). Cancer Letters, 29(2), 197-202. https://doi.org/10.1016/0304-3835(85)90159-4 

Kwiecien, S., Magierowski, M., Majka, J., Ptak-Belowska, A., Wojcik, D., Sliwowski, Z., Magierowska, K., & Brzozowski, T. (2019). Curcumin: A Potent Protectant against Esophageal and Gastric Disorders. International journal of molecular sciences, 20(6), 1477. https://doi.org/10.3390/ijms20061477

Liu, X., Zhang, R., Shi, H., Li, X., Li, Y., Taha, A., & Xu, C. (2018). Protective effect of curcumin against ultraviolet A irradiation-induced photoaging in human dermal fibroblasts. Molecular Medicine Reports, 17(5), 7227-7237. https://doi.org/10.3892/mmr.2018.8791 

McIntyre, A. (2019). The complete herbal tutor. Aeon. 

Mills, S., & Bone, K. (2013). Principles and practice of phytotherapy (2nd ed.). Elsevier.

Prasad, S., & Aggarwal, B. B. (2011). Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In I. F. F. Benzie & S. Wachtel-Galor (Eds.), Herbal Medicine: Biomolecular and Clinical Aspects (2nd ed., Chapter 13). CRC Press/Taylor & Francis. https://doi.org/10.1201/b10787-14

Ramirez-Bosca, A., Soler, A., Carrion, M. A., Diaz-Alperi, J., Bernd, A., Pineda-Lucena, A., ... & Bernd, A. (2000). An hydroalcoholic extract of Curcuma longa lowers cholesterol and triglycerides in high cholesterol subjects. Journal of Ethnopharmacology, 74(1), 49-51. https://doi.org/10.1016/S0378-8741(00)00238-7

Rasyid, A., & Lelo, A. (1999). The effect of curcumin and placebo on human gall-bladder function: An ultrasound study. Alimentary Pharmacology & Therapeutics, 13(2), 245-249. https://doi.org/10.1046/j.1365-2036.1999.00464.x 

Satoskar, R. R., Shah, S. J., & Shenoy, S. G. (1986). Evaluation of anti-inflammatory property of curcumin (diferuloyl methane) in patients with postoperative inflammation. International journal of clinical pharmacology, therapy, and toxicology, 24(12), 651–654. https://pubmed.ncbi.nlm.nih.gov/3546166/ 

Savaringal, J. P., & B., S. K. (2017). Anti-ulcer effect of rhizome of Curcuma longa Linn, by the method of pyloric ligation. International Journal of Basic & Clinical Pharmacology, 7(1), 20–26. https://doi.org/10.18203/2319-2003.ijbcp20175480

Shishodia, S., Sethi, G., & Aggarwal, B. B. (2005). Curcumin: Getting back to the roots. Annals of the New York Academy of Sciences, 1056(1), 206-217. https://doi.org/10.1196/annals.1352.010 

Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353–356. https://doi.org/10.1055/s-2006-957450 

Small, G. W., Siddarth, P., Li, Z., Miller, K. J., Ercoli, L. M., Emerson, N. D., Martinez, J., Wong, K. P., Liu, J., Merrill, D. A., & Huang, S. C. (2018). Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: A double-blind, placebo-controlled 18-month trial. The American Journal of Geriatric Psychiatry, 26(3), 266-277. https://doi.org/10.1016/j.jagp.2017.10.010 

 

Sidhu, G. S., Mani, H., Gaddipati, J. P., Singh, A. K., Seth, P., Banaudha, K. K., ... & Maheshwari, R. K. (1999). Curcumin enhances wound healing in streptozotocin induced diabetic rats and genetically diabetic mice. Wound Repair and Regeneration, 7(5), 362-374. https://doi.org/10.1046/j.1524-475x.1999.00362.x 

Tang, M., Larson-Meyer, D.E., & Liebman, M. (2008). Effect of cinnamon and turmeric on urinary oxalate excretion, plasma lipids, and plasma glucose in healthy subjects. American Journal of Clinical Nutrition, 87(5), 1262-1267. https://doi.org/10.1093/ajcn/87.5.1262 

Tønnesen, H.H., Karlsen, J., & Henegouwen, G.M. (1986). Studies on curcumin and curcuminoids VIII. Photochemical stability of curcumin. Zeitschrift für Lebensmittel-Untersuchung und Forschung, 183, 116-122. https://doi.org/10.1007/BF01041928