The vibrant orange spice that gives many Indian dishes their characteristic color and flavor is turmeric. Turmeric is made from the rhizomes (underground stems) of the Curcuma longa plant, which is a member of the ginger family. Known as “Indian saffron,” turmeric has been used for thousands of years in India and other parts of Asia as a spice, coloring agent, and medicinal herb. When dried and ground into powder, turmeric has an earthy, slightly bitter taste and a beautiful golden-orange hue. It is an essential ingredient in many Indian curries, lentil dishes, rice preparations, and vegetable sides. Let’s take a closer look at this colorful and versatile spice.
What is Turmeric?
Turmeric is a flowering plant in the Zingiberaceae (ginger) family that is native to southwest India. The name turmeric comes from the Latin word “terra merita” meaning meritorious earth. This refers to the color of the root, which resembles a mineral pigment. Turmeric has been used for over 4,500 years in India, where it grows wild in the forests of the Indian states of West Bengal, Karnataka, and Kerala. Turmeric is still primarily grown in these parts of India. The turmeric plant grows up to 3 feet tall and has lance-shaped leaves and greenish-white or yellow flowers. But it’s really the rhizomes that are valued. These swollen underground stems are boiled, cleaned, dried, and ground to make the yellow spice powder.
Composition of Turmeric Powder
Turmeric contains a wide range of phytochemicals and nutrients that contribute to its medicinal properties and spicy, earthy flavor. The key active compound is curcumin, which gives turmeric its golden hue. Curcumin belongs to a class of antioxidants known as curcuminoids and accounts for around 3% of turmeric by weight (1). Turmeric also contains essential oils like tumerone, atlantone, and zingiberone, which contribute to taste and aroma. Some of turmeric’s health-promoting components include:
- Curcumin – Anti-inflammatory, antioxidant, anticancer
- Volatile oils – Antimicrobial, anti-inflammatory
- Vitamin C
- Vitamin B6
- Potassium
- Iron
- Manganese
So in addition to flavor and color, turmeric provides nutritional value. But it is the curcumin that is most heavily researched for its broad medicinal effects.
Culinary Uses of Turmeric
Turmeric has been used in Indian cooking and traditional medicine (Ayurveda) for thousands of years. The spice is essential in curry powder blends. It also gives several classic Indian dishes their vibrant golden-orange color like dal makhani, paneer tikka masala, and aloo gobi. Some of the top ways turmeric is used include:
Curries
Turmeric is a must for making authentic curries. It adds earthy, slightly pungent flavor to curry powder spice blends along with a vibrant yellow-orange color. Turmeric is used in all types of curries including vegetarian curries, chicken curries, fish curries, lentil curries. Popular curries that rely on turmeric include chicken tikka masala and lamb rogan josh.
Lentils and Dals
Turmeric adds both color and antioxidant power to Indian lentil and dal dishes. It is used in cooking all varieties of lentils from yellow mung dal to red masoor dal. Some examples are dal tadka, dal makhani, and sambar, a South Indian lentil stew. Turmeric pairs well with the earthy flavor of lentils.
Rice Dishes
Turmeric rice and pilafs are common in Indian cuisine. Biryani, a festive one-pot rice dish loaded with spices, vegetables, and/or meat, relies on turmeric for its characteristic yellow-orange tint. Turmeric also adds color and antioxidants to basic pilaf-style rice.
Vegetable Dishes
From cauliflower to peas, turmeric adds vivid color and flavor to vegetarian dishes. It is used in cooking spinach, cabbage, okra, beans, potatoes, and more. Popular examples include aloo gobi (potatoes and cauliflower) and baigan bharta (roasted eggplant).
Seafood
Not just for vegetarian fare, turmeric adds color and spice to seafood dishes. It is commonly used when cooking shrimp, fish, mussels, and clams.
Pickles and Chutneys
Turmeric infuses Indian pickles and chutneys with eye-catching golden hues. It also adds antioxidant power. Turmeric pickle and turmeric chutney are also popular ways to eat raw turmeric.
Drinks
Turmeric tea, turmeric latte (golden milk), and turmeric-infused smoothies and juices have become very popular ways to consume turmeric.
| Dish | Turmeric Benefits |
|---|---|
| Curries | Adds earthy flavor, golden-orange color, antioxidants |
| Lentils/Dals | Complements earthy flavors, boosts nutrition |
| Rice dishes | Vibrant yellow-orange hue, antioxidants |
| Vegetable dishes | Color, flavor, antioxidants |
| Seafood | Golden color and light spice |
| Pickles/Chutneys | Color, antioxidants, medicinal properties |
| Drinks | Nutrition, anti-inflammatory benefits |
Medicinal Properties of Turmeric
In addition to being a popular cooking spice, turmeric has been used for its medicinal properties for thousands of years in Indian Ayurvedic medicine. Modern research has now confirmed many of the traditional medicinal uses of turmeric and revealed other benefits as well. Here are some of the top evidence-based health benefits of turmeric:
Potent Anti-Inflammatory
Chronic inflammation contributes to many common diseases. The curcumin in turmeric is a powerful anti-inflammatory compound that matches or even exceeds some anti-inflammatory pharmaceutical drugs (2). Turmeric can help reduce inflammation related to arthritis, heart disease, obesity, Alzheimer’s, autoimmune problems, and more.
Antioxidant
Oxidative stress caused by free radicals plays a role in aging and development of disease. The curcumin in turmeric is a highly potent antioxidant that can neutralize damaging free radicals (3).
Improves Antioxidant Defenses
In addition to being an antioxidant itself, turmeric boosts activity of the body’s own antioxidant enzymes including superoxide dismutase, catalase, and glutathione peroxidase (4). This helps reduce oxidative stress.
Anti-cancer
Curcumin shows anti-cancer potential against many types of cancers including breast, bowel, stomach, lung, prostate and skin cancers. It can inhibit cancer growth, development and spread at the molecular level (5).
Supports Brain Function
The curcumin in turmeric can boost brain function, improve memory in Alzheimer’s, and may help treat depression. It can also help protect the brain against damage and aging (6, 7).
Heart Health
Turmeric helps maintain healthy cholesterol levels and blood vessel function. Curcumin also reduces inflammation and oxidative stress associated with heart disease.
Joint Health
Turmeric can reduce inflammation and stiffness related to osteoarthritis. Multiple studies show curcumin’s efficacy for relieving joint pain (8).
Diabetes Aid
Turmeric can help reduce insulin resistance, hyperglycemia, inflammation and oxidative stress associated with diabetes. It also helps protect against diabetic complications (9).
Anti-microbial
Curcumin has anti-viral, anti-bacterial and anti-fungal effects which can help protect and treat infections, parasites and food poisoning (10).
| Medicinal Benefit | Evidence |
|---|---|
| Anti-inflammatory | Reduces inflammation as effectively as pharmaceutical drugs |
| Antioxidant | Neutralizes free radicals, boosts body’s antioxidant defenses |
| Anti-cancer | Inhibits growth and spread of cancer cells |
| Brain function | Boosts memory, cognition, treats depression, protects brain |
| Heart health | Boosts cholesterol, blood vessel function, reduces oxidative stress |
| Joint health | Reduces inflammation and stiffness in arthritis |
| Diabetes aid | Lowers blood sugar, insulin resistance, oxidative stress |
| Anti-microbial | Antiviral, antibacterial and antifungal properties |
How to Buy and Store Turmeric
You can find turmeric powder and turmeric roots in the spice aisle at any grocery store or market. Here are some tips for selecting and storing turmeric:
Powder
Opt for pure turmeric powder rather than pre-mixed curry powders which contain less turmeric. The color should be a vibrant orange-yellow. Avoid powder that looks dull or brownish. Store in an airtight container out of direct light. Turmeric powder will keep for up to 1 year.
Fresh Roots
Choose firm, unblemished fresh turmeric root. The skin should be a yellowish brown color and the inner flesh should be deep orange-yellow. Whole unpeeled roots can be refrigerated in a plastic bag up to 3 weeks. You can also peel and freeze sliced or grated fresh turmeric for several months.
Cooking Tips
Blooming turmeric powder in oil or fat will enhance its flavor and color. Try cooking it in coconut milk for curries. Add black pepper to turmeric dishes to increase absorption of beneficial curcumin.
Potential Side Effects and Safety
Enjoying turmeric in culinary amounts is considered safe for most people. But there are some potential side effects and safety considerations (11):
- Can cause upset stomach, nausea or diarrhea when taken in large amounts
- May interact with blood thinners and drugs that reduce stomach acid
- Should be avoided in pregnancy or gallbladder problems
- May cause iron deficiency
- Can stain skin, nails, clothes and countertops orange-yellow
It’s best to consume turmeric in moderation, especially medicinal doses. As with any herb or supplement, check with your healthcare provider about potential interactions.
Conclusion
Turmeric is an ancient Indian spice that gives curries, lentils, vegetables, seafood, and other dishes a vibrant golden-orange color and earthy, pungent flavor. The main active compound curcumin provides anti-inflammatory, antioxidant, anticancer, brain boosting and other beneficial effects. Turmeric has been used in Ayurvedic medicine for millennia to treat a variety of ailments. While it adds plenty of flavor and visual appeal to foods, the health benefits of this colorful spice are even more impressive. Turmeric is now one of the most well studied and popular medicinal herbs today.
References
1. Prasad, Sahdeo, and Bharat B. Aggarwal. “Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine.” In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 13.
2. Daily, James W., Mini Sung, and Park Hyungbu. “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Journal of Medicinal Food. 2016 Aug 1; 19(8): 717–729.
3. Mishra, Shreesh, and Hemant K. Palanivelu. “The Effect of Curcumin (Turmeric) on Alzheimer’s Disease: An Overview.” Ann Indian Acad Neurol. 2008 Jan-Mar; 11(1): 13–19.
4. Mandal, Ananya. “Turmeric Benefits to Health.” Turmeric for Health. https://www.turmericforhealth.com/general-info/turmeric-benefits-to-health
5. Sharma, Raghavendra A. et al. “Effect of turmeric on pro-inflammatory cytokines: Implications for cancer prevention.” Biofactors 39.1 (2013): 101-113.
6. Small, Gary W. et al. “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 (2018): 266–277.
7. Lopresti, Adrian L. et al. “Curcumin for the Treatment of Major Depression: A Randomised, Double-Blind, Placebo Controlled Study.” Journal of Affective Disorders. October 1, 2014; 167: 368-375.
8. Daily, James W. et al. “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Journal of Medicinal Food. August 1, 2016; 19(8): 717-729.
9. Shehzad, Adeeb, and Young Sup Lee. “Molecular mechanisms of curcumin action: Signal transduction.” Biofactors 39.1 (2013): 27-36.
10. Moghadamtousi, Soheil Zorofchian et al. “A Review on Antibacterial, Antiviral, and Antifungal Activity of Curcumin.” BioMed research international vol. 2014 (2014): 186864.
11. “Turmeric.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, 9 Jan. 2020, https://www.nccih.nih.gov/health/turmeric