Turmeric , a spice derived from the root of the Curcuma longa plant, has long since established itself as a firm fixture in the health world, going beyond its culinary uses. Known for its bright yellow color and as an essential ingredient in curry mixtures, turmeric's positive effects are not only evident in the kitchen, but also in promoting well-being and health. Used in Ayurvedic medicine for thousands of years, it is now valued as a true superfood. This opens up a wide range of uses for turmeric, ranging from traditional medicine to modern approaches to health. For centuries, this versatile spice has been revered in many cultures for its healing properties. In recent years, it has gained popularity worldwide thanks to its proven health benefits. Scientific research shows that turmeric is far more than just a spice - it offers an impressive list of health-promoting effects and has established itself as an essential part of a healthy lifestyle.

1. Turmeric uses: fresh or dried

Turmeric is far more than a spice—it's a valuable ingredient both in the kitchen and in health care. Whether fresh, ground as turmeric powder, or in concentrated extracts, the uses are diverse.

1.1 Fresh turmeric root – natural and intense

The fresh root is used similarly to ginger and can:

✔ Grated or sliced ​​and used in dishes.

✔ Cooked or candied as an ingredient in desserts.

✔ Processed into paste as turmeric paste for a special aroma

✔ Enjoy as a tea or infusion for a mild, earthy note.

1.2 Culinary use – seasoning for food and drinks

✔ Powder form: Ideal for curries, soups, stews and dressings.

✔ Golden milk & smoothies: Combined with (plant-based) milk, black pepper and honey, this creates a health-promoting drink.

✔ Spice blends: Gives dishes an aromatic, slightly spicy note and the characteristic golden color.

Incorporating turmeric into your daily diet contributes to promoting well-being. Golden milk, a traditional beverage with calming effects and significant health benefits, is particularly popular.

1.3 Natural dye

Thanks to its intense color, turmeric is traditionally used as a dye:

✔ Food industry: coloring mustard, cheese and other products.

✔ Cosmetics: Used in soaps and face masks.

✔ Textiles: Use in natural dyeing techniques.

1.4 Turmeric as a dietary supplement

Turmeric is available as a powder, capsules, or extract. One of the biggest challenges with taking curcumin—the main active ingredient in turmeric—is its low bioavailability. Modern formulations are being used to improve this, including:

✔ Piperine (Black Pepper): Increases the absorption of curcumin by up to 20 times.

✔ Fats (e.g. coconut oil, almond milk): Increase absorption because curcumin is fat-soluble.

✔ Micellar and liposomal technologies: Make curcumin water-soluble and therefore more easily available to the body.

Capsules are particularly popular because they allow for precise dosing and offer an easy way to reap the health benefits. 1-5 grams per day is sufficient to achieve a lasting positive effect.

1.5 Extracts of curcumin

Curcumin is the core of turmeric and has numerous beneficial effects in the body. It works:

✔ Anti-inflammatory: Reduces chronic inflammation associated with many diseases.

✔ Antioxidant: Neutralizes free radicals and supports cell health.

✔ Neuroprotective: Promotes brain function and can contribute to the prevention of neurodegenerative diseases.

✔ Cardiovascular strengthening: Supports heart health by improving blood circulation and regulating cholesterol levels.

1.6 Improve bioavailability

Turmeric can improve the absorption of fat-soluble vitamins such as A, D, E, and K, especially when combined with black pepper. Piperine increases the bioavailability of curcumin by up to 2000%, helping to realize the full health benefits of turmeric.

2. How turmeric is used in natural medicine

Anti-inflammatory effect & antioxidant cell protection

Turmeric has traditionally been used to treat inflammatory conditions, particularly due to its main active ingredient, curcumin. This can inhibit enzymes involved in inflammatory processes, thus naturally reducing pain and swelling. Curcumin also has supportive effects in chronic inflammation, such as that found in arthritis or other autoimmune diseases. At the same time, it acts as a powerful antioxidant that neutralizes free radicals and thus protects cells from oxidative stress. This can contribute to the long-term maintenance of cell structure and function.

Digestion & intestinal health

Turmeric has been used for centuries to treat digestive problems. It stimulates bile production in the liver, which facilitates the digestion of fats and reduces bloating. Studies also show that curcumin has an anti-inflammatory effect on the intestinal mucosa—which can be particularly helpful for irritable bowel syndrome, ulcerative colitis, or Crohn's disease. Turmeric also supports the balance of intestinal flora and contributes to general gastrointestinal health. People with bloating, stomach cramps, or irregular bowel movements often report relief from their symptoms. Turmeric, like other ginger plants, can also help with nausea.

Joint health & pain reduction

For joint problems such as osteoarthritis or rheumatism, turmeric can be a herbal alternative to conventional painkillers. Curcumin specifically targets inflammatory substances in the body, thereby reducing pain, stiffness, and swelling in the joints. Long-term use can help improve mobility and enhance quality of life – without the side effects of synthetic medications.

Brain function & cognitive health

Curcumin is being intensively researched for its neuroprotective effects. Initial studies suggest that it can inhibit the formation of amyloid plaques in the brain, which play a role in Alzheimer's disease. Turmeric can also promote blood flow to the brain, which can positively influence concentration, learning ability, and memory. It also exhibits antioxidant properties that protect nerve cells from harmful influences.

Metabolism & blood sugar levels

Turmeric has been shown in scientific studies to improve insulin sensitivity—an important factor in prediabetes and type 2 diabetes. Curcumin also has anti-inflammatory effects on the metabolism, helping to reduce inflammation that often accompanies metabolic diseases. It can therefore help better regulate blood sugar levels and prevent complications in the long term.

Liver function & natural detoxification

The liver is the central organ for detoxification. Turmeric supports this function by promoting enzyme activity in the liver, allowing harmful metabolic waste to be broken down more quickly. Turmeric is therefore often used in detox treatments to support the body's own cleansing process and improve overall well-being.

Strengthen the immune system

The immunomodulatory properties of curcumin can help regulate the immune system – both in cases of weakened defenses and overactive immune responses. Turmeric can support the formation of certain immune cells while simultaneously dampening excessive inflammatory reactions. This makes it a valuable companion during cold season or during periods of increased stress.

cardiovascular system

Turmeric can help lower blood lipid levels such as cholesterol and regulate blood pressure. Its vascular-protective effect supports blood circulation and can thus reduce the risk of arteriosclerosis or cardiovascular disease. Anti-inflammatory effects also contribute to blood vessel protection.

Skin care & external use

Curcumin is also used externally, for example, in face masks or ointments. It helps with inflammatory skin conditions such as acne, eczema, or minor wounds. Its antibacterial effect can help reduce blemishes, while its anti-inflammatory properties soothe the skin and reduce redness.

Mood & mental well-being

Studies show that curcumin can have a positive effect on emotional balance. It influences neurotransmitters such as serotonin and dopamine, which are important for mood and motivation. Therefore, turmeric is also used in naturopathic practice for mild depressive moods or stress symptoms.

Weight management & metabolism stimulation

Curcumin can help stimulate fat metabolism and thus support weight loss. It has an anti-inflammatory effect on fat cells and can inhibit the formation of new fatty tissue. In combination with a healthy diet and exercise, turmeric can therefore make a valuable contribution to weight loss.

Note on bioavailability

Since curcumin is poorly absorbed by the body, combining it with black pepper (piperine) or taking it in capsule form is recommended. This significantly improves bioavailability and maximizes its effects.

Conclusion: Use of turmeric – as a medicinal plant or spice

Turmeric has evolved from a traditional spice into a truly multitalented holistic health product. Whether in the kitchen, as a tea, in capsules, or applied externally – its uses are as diverse as its health benefits. The active ingredient curcumin, in particular, is impressive due to its scientifically proven anti-inflammatory, antioxidant, and regenerative properties.

The range of applications extends from supporting digestion, joints, and the liver to strengthening the immune system and promoting cognitive health and emotional balance. Turmeric also shows great potential in the prevention of chronic diseases such as diabetes, Alzheimer's disease, and cardiovascular disease.

The combination of centuries-old tradition and modern research makes turmeric a valuable component of a health-conscious lifestyle. Those who consume turmeric regularly and in a highly bioavailable form—for example, as a dietary supplement with piperine—can naturally contribute to promoting their well-being.

References:

Hewlings SJ, Kalman DS. Curcumin: A review of its effects on human health. Foods. 2017;6(10):92. doi:10.3390/foods6100092

Gupta SC, Patchva S, Aggarwal BB. Therapeutic roles of curcumin: lessons learned from clinical trials. AAPS J. 2013;15(1):195–218. doi:10.1208/s12248-012-9432-8

Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016;19(8):717–729. doi:10.1089/jmf.2016.3705