Confused about whether to have turmeric or not? Well, the facts listed below might just help to conclude better. Surprisingly, there are many health benefits of adding turmeric to your day-to-day life. Some we know and there are plenty that we don’t. There are many ways you can incorporate this spice into your daily life. Learn more about turmeric and see how you can reap these benefits and how it can help improve your health and well-being. So, let’s find out how turmeric on daily basis can help you improve your health and fitness.

A little bit about Turmeric

Turmeric is something which is long unevenly shaped, hard, attractive and bright yellowish in color. It is one of the rhizomes. It is grown in almost all the parts of the world and available for cultivation throughout the year. Turmeric is majorly used in Indian foods to add color and flavor to the food. Turmeric is commonly called as haldi in India. It is used in the Powdered form and is one of the principal ingredients. Turmeric is used in our day-to-day lives having endless health benefits.

Some Turmeric Facts

  • Turmeric is known as the golden spice of India.
  • India is known to be the home of spices. Of all spices, turmeric is known as the golden spice of the nation because of its brilliant yellow color.
  • It belongs to the tropical plant of the ginger family which is the rhizome or underground stem, with a rough, segmented skin.
  • 90% of total world production of Turmeric is from India
  • It is popularly served as a tea in Okinawa, Japan.
  • The city of Erode in the Indian state of Tamil Nadu is the world’s largest producer of turmeric. Erode has often been referred to as “Yellow City” or “Turmeric City.”

Nutritional Value of Turmeric

  • Proteins 7.8 g
  • Water 11.4 g
  • Ash 6g
  • Phytosterols 82g
  • Calories From Protein 22
  • Calories From Fat 83
  • Calories From Carbohydrate 249
  • Dietary Fiber 21g
  • Sugar 3.2 g
  • Saturated Fat 3.1g
  • Monounsaturated Fat 1.7g
  • Polyunsaturated Fat 2.2g
  • Omega-3 Fatty Acids 482mg
  • Omega-6 Fatty Acids 1.7g

Vitamins and Minerals found in Turmeric

  • Vitamin C– Vitamin C, also known as ascorbic acid, is necessary for the growth, development, and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth
  • Vitamin E-Vitamin E is a powerful antioxidant that may help reduce free radical damage and slow the aging process of your cells
  • Vitamin K-Vitamin K is an essential nutrient necessary for responding to injuries – it regulates normal blood clotting.
  • Thiamine-It is a vital human nutrient that belongs to the vitamin B complex. It plays an important role in maintaining a healthy nervous system and improving the cardiovascular functioning of the body.
  • Riboflavin-Riboflavin is a vitamin that is needed for growth and overall good health. It helps the body break down carbohydrates, proteins, and fats to produce energy, and it allows oxygen to be used by the body.
  • Niacin-improves Cholesterol Levels lowers cardiovascular disease risk, can help treat diabetes. Maintains skin health. Supports Proper Brain Function.
  • Vitamin B6-Maintains healthy blood vessels. Supports brain function. Help treat anemia. Protects eye health.
  • Folate-Decrease risk of birth defects. Adequate folate (or folic acid) intake is essential during pregnancy to protect against miscarriage and neural tube defects in the fetus.
  • Choline-Choline is a macro-nutrient that’s important for liver function, normal brain development, nerve function, muscle movement, supporting energy levels and maintaining a healthy metabolism.
  • Betaine-Betaine is an amino acid that has been shown to have potential benefits for fighting heart disease, improving body composition, and helping promote muscle gain and fat loss because of its abilities to promote protein synthesis in the body.
  • Calcium-Your body needs calcium to build and maintain strong bones. Your heart, muscles, and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes, and high blood pressure.
  • Iron-Boosts hemoglobin formation. Formation of hemoglobin is the chief function of this mineral. Improves muscle function. It is a vital element for muscle health. Increases brain function.
  • Magnesium-Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis
  • Phosphorus-Phosphorus is regularly noted as the second most profuse mineral in the human body and is the second most important element when it comes to maintaining bone health and integrity, behind calcium.
  • Potassium-Getting enough of potassium can help your heart in many ways: Better blood pressure: A diet high in fruits, vegetables, and fat-free or low-fat dairy foods can help cut systolic blood pressure by more than 10 points in people with high blood pressure.
  • Sodium-Sodium is an extremely important electrolyte and an essential ion present in the extracellular fluid (ECF). One of the health benefits of sodium is the pivotal role it plays in enzyme operations and muscle contraction. It is very important for osmoregulation and fluid maintenance within the human body.
  • Zinc-The health benefits of zinc include proper functioning of the immune and digestive systems, control of diabetes, reduction of stress levels, improves metabolism, and an increased rate of healing for acne and wounds.
  • Copper-Copper is an essential trace mineral necessary for survival. Most of the copper in the body is found in the liver, brain, heart, kidneys and skeletal muscle. Copper helps with the formation of collagen, increases the absorption of iron and plays a role in energy production.
  • Manganese-Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.
  • Selenium-Acts as an Antioxidant & defends against oxidative stress, boost Immunity, can Help Boost Fertility. Helps improve blood flow & lower chance of heart disease.

Health Benefits of Turmeric

Turmeric has various health benefits as it is one of the natural and magical herbs. Turmeric is possibly one of the most powerful and effective herbs available on the planet. Turmeric also contains numerous volatile oils like turmerone, atlantone, and zingiberene. Other constituents of turmeric are proteins, resins, and sugars. The research and numerous studies have suggest endless health benefits of turmeric. This magical herb has been used in Asia for thousands of years and forms a major part of Ayurveda. Turmeric is a great source of vitamin B6, magnesium, fiber, vitamin C, and potassium. Turmeric helps a human body to digest food faster. It reduces bloating and gas as well. Turmeric has anti-inflammatory properties. It also treats other skin conditions like psoriasis, acne, and eczema. It helps to enhance the glowing skin.

Health Benefits of Turmeric with milk

Adding one spoon of turmeric to a glass of milk can help you with many health benefits like.

  • Turmeric milk is anti-inflammatory and can prevent and protect from arthritis and help heal stomach ulcers.
  • Turmeric milk has antimicrobial properties which fight against bacterial and viral infections.
  • It is useful in treating illnesses related to the respiratory system since the spice heats up your body and provides quick relief from lung congestion and sinus.
  • It used to cure arthritis and treat swelling, it enhances glowing skin, helps reduce acne, acts as a blood purifier, detoxifies the liver, improves digestion and promotes weight loss.

Health benefits of turmeric powder

Turmeric powder helps to boost immunity as it has a huge therapeutic value, it is effective against asthma, and it also consists of anti-inflammatory and anti-oxidant properties.

  • Turmeric powder protects against certain liver diseases, helps maintain blood sugar level, promotes weight loss, and fights against a chronic cough.
  • Also, turmeric powder is a great pesticide. Sprinkle turmeric (powder) water near all the entry points of your house to ward of insects, ants, and termites.
  • Turmeric powder is considered as a symbol of purity, prosperity, and fertility.
  • Turmeric powder holds an important place in Indian weddings. Turmeric paste is applied to the Indian bride and the groom as part of the haldi ceremony just before the wedding day to give them fresh glowing skins and to ward off the evil eye.

Health Benefits of Turmeric with Honey

Turmeric and honey golden mixture are known as one of the strongest natural and magical antibiotic described in Ayurveda and comes with endless benefits.

  • The mixture can be used for fighting bacterial and viral infections; it acts as an anti-inflammatory agent and boosts the immune system.
  • It improves digestion and cures almost all stomach infections and problems, it relieves seasonal allergies, solves respiratory problems, heals wounds and improves the functioning of the brain.

Health Benefits of Turmeric Leaves 

Leaves of Turmeric plant are exclusively beneficial. It is a hardy plant which doesn’t need much care and is suitable for all kinds of climatic conditions including the sub-tropical climate.

  • Fresh Turmeric leaves are widely used in India.
  • Turmeric leaves acts as an antiseptic; it helps to heal the wounds, enhances smooth and glowing skin, and cures legs bumps.
  • They are aromatic herbs used in Indian, Thai and Malaysian cooking. Fresh turmeric leaves are used whole in select dishes and dried turmeric leaves soaked in water with the extract used in cooking.
  • Turmeric leaves are also used as food coloring and as a basic ingredient in curry powders.
  • Turmeric leaves are purported to improve digestion and reduce gas and bloating.
  • Turmeric leaves are used to prepare capsules and tablets form in antioxidant preparations, which help scavenge harmful free radicals.
  • Turmeric leaves have anti-inflammatory properties, which may help it alleviate osteoarthritis and rheumatoid arthritis, as per the research.

Health Benefits of Turmeric with Hot Water

Turmeric being a very potent antioxidant agent is not just an herb used as cooking delights. You can get even more health benefits from turmeric when you drink it with warm water every morning.

  • Having turmeric with hot water every morning will help you to lose weight, it will help you to improve digestion, make you look beautiful and young.
  • It will Protect your body from infections, aids heart health, has anti-cancer properties, reduces inflammation and helps to detoxify the body.

Health Benefits of Turmeric and Black Pepper

As we have discussed earlier turmeric is one of the best and a magical anti-oxidants and turmeric by combining with black pepper will give you more miraculous benefits.

  • Adding black pepper and turmeric to your regular diet can greatly improve your health in many ways. The piperine found in black pepper can activate production of TRPV1, which can reduce pain.
  • It plays an important role in preventing breast cancer.
  • Black pepper improves the bioavailability of turmeric as turmeric when consumed orally has poor bioavailability due to its rapid metabolism in the liver and the intestinal wall.
  • This mixture tackles obesity, helps manage diabetes, prevents cancer and consist of anti-inflammation properties.

Health benefits of Turmeric Tea

Drinking turmeric tea is believed to bring about several benefits. Adding a spoonful of turmeric power while preparing tea can give you endless health benefits.

  • It reduces symptoms of arthritis, it boosts immune function due to its anti-oxidants anti-inflammatory, antiviral, and antibacterial properties.
  • Several studies have proved that it is beneficial for heart health and improves cardiovascular activities.
  • Helps manage irritable bowel syndrome, protects against liver damage gallstones and improves liver health.
  • Maintains blood sugar level.

These are a few ways to eat and drink Turmeric

  1. Add it to the vegetables while cooking
  2. Blend it into a smoothie
  3. Use it in soups
  4. Add a pinch of turmeric in tea
  5. Add a spoonful of turmeric to a cup of milk and have it before sleeping
  6. Top your salad with it
  7. Spread it on your skin


Turmeric is considered as one of the healthiest foods around. Adding this magical spice to your daily diet provides you with a range of health benefits. So stay fit healthy and happy


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