Catherine Clark

Turmeric: The Golden Spice Backed by Science

Turmeric has been a staple in my garden for years. Each season, I look forward to harvesting its vibrant rhizomes, not just for their earthy peppery flavour, but for their powerful therapeutic properties.

As a Naturopath, I have long appreciated turmeric’s role in supporting health, but there’s something uniquely rewarding about growing it myself. This year’s crop was small but potent, and after drying and grinding it into fresh turmeric powder, I felt inspired to share with you some of the science-backed benefits of turmeric, alongside tips on how to effectively incorporate this beautiful spice into your everyday life.

Turmeric (Curcuma longa), long celebrated in traditional medicine, is now earning its place in modern science. Its vibrant yellow pigment comes from curcumin, a bioactive compound with powerful therapeutic properties.

The Health Benefits of Turmeric

1. Anti-Inflammatory Effects: The curcumin found in turmeric modulates inflammation by suppressing nuclear factor-kappa B, a key regulator of inflammation that controls the expression of pro-inflammatory cytokines like TNF-a and IL-6. It also downregulates the activity of COX-2 and LOX (enzymes involved in the synthesis of inflammatory mediators), thereby reducing pain and swelling. Studies show curcumin supplementation can reduce symptoms in conditions like osteoarthritis, inflammatory bowel disease, and psoriasis. 
2. Gut Microbiome Support: Turmeric’s curcuminoid and non-curcuminoid compounds promote beneficial bacteria like Bifidobacterium and Lactobacillus, while suppressing pathogenic strains. Curcumin can also help increase microbial diversity, and abundance of anti-inflammatory species. 
3. Antioxidant Protection: Curcumin is a potent scavenger of reactive oxygen species (ROS); it donates electrons to stabilise free radicals, thereby helping to prevent cellular damage, and boosts the body's own antioxidant defences by activating Nrf2, which upregulates enzymes like glutathione peroxidase and superoxide dismutase. These effects help mitigate oxidative stress and support longevity (healthy aging) and cellular resistance (disease prevention). 
4. Cardiovascular and Metabolic Health: Curcumin supports heart and metabolic function through several mechanisms, including: enhancing nitric oxide bioavailability, thus improving vascular relaxation and blood flow; lowering LDL cholesterol, triglycerides, and fasting blood glucose (particularly in individuals with metabolic syndrome); and inhibiting platelet aggregation and reducing clotting risk, contributing to cardiovascular protection. 
5. Neuroprotective Potential: Curcumin’s ability to cross the blood-brain barrier makes it a promising agent for brain health: It interferes with the formation and aggregation of amyloid-beta, a hallmark of alzheimer's disease; reduces neuroinflammation and oxidative stress (both implicated in neurodegeneration); and may improve memory, attention, and mood in older adults. 

Unlocking the Benefits of Turmeric

Turmeric’s health benefits hinge on curcumin, but curcumin is notoriously hard for the body to absorb. Here are some tips to unlocking its full potential!

• Pair with black pepper: Black pepper contains piperine, a compound that boosts curcumin absorption by up to 2000%.
• Tip: Freshly ground black pepper contains more piperine than pre-ground.
• Tip: Add 1/4 tsp of black pepper for every 1tsp of turmeric powder to any dish or drink made with turmeric. But you don’t need to be exact; adding just a pinch to turmeric-rich recipes can make a big difference.

• Add healthy fats: Curcumin is fat-soluble, meaning it dissolves in fats like coconut oil, olive oil, or ghee.
• Tip: Make sure to add some form of fat to dishes and drinks containing turmeric.

• Use gentle heat: Gently cooking/heating turmeric helps release curcumin and improves its solubility. But don’t overheat it, research shows that curcumin begins to break down when exposed to high heat for more than 30 minutes. 
• Tip: Simmer turmeric in soups or stews (use a lid) or warm milk for a warm and cozy health boost.

• Put a lid on it: Curcumin can evaporate, which can reduce the therapeutic value. 
• Tip: If there is steam/heat involved, put a lid on it! 

Easy Ways to Add Turmeric to Your Routine

<> Golden Milk Latte: Combine turmeric with warm milk (dairy or plant-based), black pepper, and a touch of honey and coconut oil. Add cinnamon or ginger for extra flavour.

<> Morning Smoothie Boost: Toss in ½ tsp of turmeric with banana, mango, coconut milk (or other plant/animal milks), flaxseed oil and a pinch of freshly ground black pepper. 

<> Turmeric Scrambled Eggs: Sprinkle turmeric and black pepper into your morning eggs while cooking in olive oil or ghee.

<> Spice up Your Rice or Quinoa: Add turmeric, black pepper, and olive oil (or ghee) to the cooking water for a vibrant colour and health kick.

<> Turmeric Salad Dressing: Whisk turmeric with lemon juice, olive oil, black pepper, and mustard for a zesty dressing.

 

Resources

• Chakraborty, S., & Roy, A. (2023). Neuroprotective effects of curcumin: Insights into molecular signaling pathways. Journal of Biomedical Therapy, 11(2), 89–104. https://doi.org/10.1002/jbt.70369
• El-Saadony, Mohamed T. , et al. (2022). Impacts of turmeric and its principal bioactive curcumin on human health: Pharmaceutical, medicinal, and food applications: A comprehensive review. Frontiers in Nutrition, 9. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1040259
• Kacena, C. (2025). Effects of the curcuminoid and non-curcuminoid compounds of turmeric on the gut microbiome and inflammation: Potential use in the treatment and prevention of disease. Nutrition Reviews, 83(9), 1771–1783. https://doi.org/10.1093/nutrit/nuae221
• Rapti, E., Adamantidi, T., Efthymiopoulos, P., Kyzas, G. Z., & Tsoupras, A. (2024). Potential applications of the anti-inflammatory, antithrombotic and antioxidant health-promoting properties of curcumin: A critical review. Nutraceuticals, 4(4), 562–595. https://doi.org/10.3390/nutraceuticals4040031
• Sudha Rani, K., & Reddy, V. (2025). Curcumin as a potent antioxidant: Mechanisms and therapeutic potential. Annals of Phytomedicine, 14(1), 96–105. https://www.ukaazpublications.com/publications/wp-content/uploads/2025/01/10-Sudha-Rani-96-105.pdf
• Zhang, Y., Li, X., & Wang, Y. (2024). Curcumin and cardiovascular health: Mechanisms and clinical implications. International Journal of Molecular Sciences, 24(5), 4476. https://doi.org/10.3390/ijms24054476