Turmeric has been quietly doing its thing for thousands of years, long before it became the darling of wellness lattes and supermarket aisles. This deep golden spice comes from the root of the Curcuma longa plant and has a long history in cooking and traditional health practices across South Asia. In the UK it often appears as a supporting act in curries, but it is the compound curcumin inside turmeric that has drawn sustained attention for its potential health benefits.
The first thing people usually hear about turmeric is inflammation. Curcumin has been widely studied for its anti-inflammatory properties. In plain terms, inflammation is the body’s way of responding to injury or infection, but when it runs on too long it can contribute to conditions such as arthritis, heart disease and some metabolic disorders. Curcumin interacts with several molecules involved in the inflammatory process, and research suggests it can help moderate that response. That is why turmeric often comes up in conversations about joint comfort and long-term health.
Turmeric is also known for its antioxidant capacity. Antioxidants help protect cells from oxidative stress, which is caused by free radicals. Oxidative stress is linked with ageing and a range of chronic conditions. Curcumin can neutralise some of these free radicals directly and can also support the body’s own antioxidant enzymes. In everyday terms, it contributes to your body’s internal housekeeping.
There is growing interest in turmeric’s potential role in heart health. Some studies have looked at how curcumin affects endothelial function, which relates to the lining of blood vessels and how well they expand and contract. Healthy endothelial function is associated with better blood pressure control and circulation. Research findings suggest that curcumin may support this function, though it sits alongside established factors such as diet, exercise and not smoking.
Another area that attracts attention is brain health. Curcumin has been studied for its possible effects on brain-derived neurotrophic factor, often shortened to BDNF. This is a protein involved in the growth and maintenance of brain cells. Lower levels of BDNF have been linked with certain neurological and mood-related conditions. Some early research suggests curcumin may help support BDNF levels, which has led to interest in its potential role in cognitive ageing and mood balance. Evidence here is still developing and sits alongside broader lifestyle factors.
Digestive comfort is another traditional use. In cooking, turmeric has long been paired with rich or heavy dishes. Some evidence suggests it may support bile production and help with certain digestive complaints such as bloating. This aligns with its long-standing culinary use rather than replacing medical treatment for diagnosed conditions.
It is worth noting that turmeric on its own is not easily absorbed by the body. Curcumin has low bioavailability when consumed in isolation. Pairing turmeric with black pepper, which contains piperine, can significantly improve absorption. This is why many recipes and supplements combine the two. Adding a small amount of fat, such as olive oil or yoghurt, can also help absorption because curcumin is fat soluble.
In practical terms, adding turmeric to your diet is straightforward. It can be stirred into soups, stews and rice, added to scrambled eggs, blended into smoothies or used to make a simple golden milk with warm milk, a pinch of black pepper and a little honey. The flavour is earthy and slightly bitter, so it tends to work best with other spices.
Safety wise, turmeric used in normal cooking amounts is considered safe for most people. Higher-dose supplements are available, and those can interact with certain medications or be unsuitable in specific situations such as gallbladder disease or before surgery due to effects on blood clotting. Anyone considering high-dose supplementation would usually check with a healthcare professional first.
Turmeric offers several promising effects that can sit comfortably within a varied, balanced way of eating. In other words, it earns its place in the spice rack on both flavour and function.
References
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Gupta SC et al. Multitargeting by curcumin as revealed by molecular interaction studies. Natural Product Reports. 2011;28(12):1937–1955.
Panahi Y et al. Curcuminoids modify lipid profile in type 2 diabetes mellitus: A randomized controlled trial. Complementary Therapies in Medicine. 2017;33:1–5.
Lopresti AL. The problem of curcumin and its bioavailability: Could its gastrointestinal influence contribute to its overall health-enhancing effects? Advances in Nutrition. 2018;9(1):41–50.
National Center for Complementary and Integrative Health. Turmeric. Updated evidence summary.
