I don’t use the word, “cure all” often when it comes to natural medicine. After all, at its core an integrative approach is all about treating the individual.

However, with thousands of published biomedical studies referencing curcumin (the active component in turmeric) ¹, and thousands of years of traditional use, turmeric is exceptional in its healing properties.

It all started in 250 B.C.

According to Susruta’s Ayurvedic Compendium (Ayurvedic medicine is the traditional medicine of India), turmeric’s first recorded medicinal use dates back to 250 B.C., where it was used in an ointment for food poisoning.

Most of turmeric’s traditional use has been recorded over the past 4000 years as a primary staple in Ayurvedic medicine and religious ceremonies.

There have been over 130 species of turmeric discovered throughout Asia.

A member of the ginger family, the very best turmeric (and 80% of the world’s supply) is grown in India, where various factors, including climate and soil, produce a plant rich in the medicinal compound, curcumin—the focus of nearly all modern research on turmeric.

We will discover a lot more about the research and healing power curcumin coming up.

A Laundry-List of Traditional Uses

Before we dive into the top 11 scientifically proven reasons to embrace turmeric (and yes, with 6000 studies to choose from it was REALLY hard to pick just 11 health benefits), I’d like to share a small sampling of its fascinating traditional uses (most of which have been scientifically validated within the last 50 years).

This is a partial list of turmeric’s historical uses:

Blood purifier
Hair remover
Overall energy and strength enhancer
For relieving gas
Dispelling worms
Improving digestion
Regulating menstruation
Dissolving gallstones
Improving skin conditions
As a sunscreen
For arthritis
An antiseptic for cuts, burns, and bruises
An antibacterial
An anti-inflammatory
For tummy trouble
Colds and flu
For irritable bowel syndrome and other digestive disorders
Anti-cancer benefits

Top 11 Scientifically-proven Reasons to Embrace Turmeric

Note: Curcumin, the primary medicinal compound in turmeric that give it its distinctive yellow color, is the subject of the majority of these studies.

#1: Inflammation

Did you know, per the National Center for Complementary and Integrative Health, that Americans spend over 33 billion dollars a year on supplements²? Many of which are used for diseases stemming from chronic inflammation.

We’ve become an inflammation nation, with heart disease, IBS, digestive disorders, chronic pain, allergies, asthma, thyroid issues, eczema, psoriasis, even certain cancers are all a result of inflammation run amuck.

There have been countless studies done on turmeric’s anti-inflammatory benefits to everything from neurodegenerative disorders and autoimmunity to heart disease³ and arthritis⁴.

#2: Depression

The Journal of Affective Disorders, recently published a randomized, double-blind, placebo-controlled study proving curcumin’s effectiveness, after 4-8 weeks of use, in improving mood in test subjects with major depressive disorder⁵.

Curcumin’s efficacy proved out because of its positive influence on many organs, glands, and biological processes (such as the gut, inflammatory pathways, and the hypothalamus-pituitary-adrenal axis) that directly relate to depression.

#3: For pre-cancer activity, cancers, and as a potential anti-cancer drug alternative

Curcumin has been proven effective for cancer prevention by increasing the body’s supply of antioxidants vitamin E, C, and preventing lipid oxidation and DNA damage⁶.

It has also been proven beneficial, either alone or in combination with other herbs for, breast⁷, pancreatic⁸, prostate⁹, and liver cancers¹⁰.

Thanks to all these successful studies, Curcumin is being considered a potential candidate for anticancer drug development¹¹.

#4: For healthy insulin levels

The subjects of a study published in the International Journal of Endocrinology Metabolism, reduced their blood glucose levels using curcumin, suggesting it has antihyperglycemic and insulin sensitizing effects¹².

Previous animal studies have also shown promise for turmeric’s beneficial effects on type 2 diabetes¹³,¹⁴.

Though studies on the effects of turmeric and blood sugar issues are in their infancy, the initial research is promising—and worth a second look for those with a family history of diabetes.

#5: For the your heart

Because of its proven, powerful, antioxidant compounds and anti-inflammatory action, turmeric can benefit your body in numerous ways which can ultimately help your heart.

According to a ground-breaking study from the Department of Clinical Pharmacology and Therapeutics, Nizam’s Institute of Medical Science in India, curcumin proved as effective as the drug, Atorvastatin, on endothelial dysfunction (dysfunction of the blood vessel lining which can result in numerous ailments including hypertension and high cholesterol)¹⁵.

As a proven anti-inflammatory, turmeric also keeps the cells, heart, and entire body healthy.

#6: Turmeric oil to strengthen anti-viral activity

Studies on a preparation of turmeric oil sprayed in the respiratory tract, showed significant anti-viral activity including for certain types of influenza virus¹⁶.

#7: For food poisoning

It looks like our ancestors knew what they were doing back in 250 B.C.

A study from the Centre for Infectious Diseases and International Health, Royal Free and University College London Medical School published in the World Journal of Gastroenterology, showed turmeric’s efficacy killing strains of H. pylori, which the study notes may offer a viable alternative to antibiotics¹⁷.

#8: For burn and wound healing

Another traditional use, wound and burn healing was scientifically validated by researchers at the U.S. Army Institute of Surgical Research¹⁸.

Moreover, in 1995 two scientists from the University of Mississippi were awarded a patent on turmeric for wound healing. Unfortunately for the University, this patent was revoked in 1997, when India proved its people had been using turmeric to treat burns for thousands of years.

Hard to argue with tradition, science, and a court order.

#9: For cognition and brain health

There have been some pretty exciting studies on the positive effects of curcumin for neurodegenerative conditions in animals. Now, results of human trials testing the neuroprotective potential of curcumin look promising.

One study by the National University of Singapore reports improved cognitive performance in healthy, elderly adults who regularly consumed curry (of which turmeric is a primary spice)¹⁹.

While other research suggests curcumin may help protect against Alzheimer’s disease by preventing amyloid-beta build-up²⁰, one of its primary causes.

#10: For arthritis

A 2012 Indonesian study proved curcumonoid’s effectiveness in treating arthritis of the knee²¹, while another blockbuster study conducted in India proved both its effectiveness and safety over a common anti-inflammatory drug (diclofenac sodium) in treating rheumatoid arthritis²².

These studies offer an excellent examples of turmeric’s nearly unbeatable action as a potent, natural, and incredibly safe anti-inflammatory.

#11: For gastrointestinal issues

Inflammatory disease often begins in the gut. Hence turmeric’s traditional and scientifically-proven benefit to the GI tract.

It has been used in Traditional Chinese Medicine (TCM) to treat diseases associated with abdominal pain. As a Doctor of Acupuncture and Oriental Medicine, I recommend it extensively in my practice.

A study from University of Düsseldorf in Germany showed it efficacy in relation to upper abdominal pain and the biliary tract²³—two systems closely connected in TCM.

Animal and human studies have been conducted on turmeric’s potential benefits for IBS, and other inflammatory digestive issues²⁴.

How to get your hands on quality turmeric

You can find fresh organic turmeric in the produce section of your natural foods store as well as at many farmers markets. You can also find powdered organic turmeric in the spice section. You can experiment by incorporating turmeric into various dishes such as soups, stews, curries, and rice dishes, as well as incorporating it into your juices and teas. Best to follow recipes until you become familiar with its properties and how to prepare and incorporate it into your favorite dishes.

Supplementation may be an option, depending on your constitution and health history. It is recommended to consult with your healthcare practitioner so they can recommend the best turmeric or turmeric/combination supplement for your unique needs.

DRAFT

Over the past three decades of counseling thousands of patients on nutrition, I have observed that for many people a healthy breakfast or a quick meal seems to be a challenge. People are looking for – and need – real energy – blood sugar stability – not the highs and low that can come from the sugar and caffeine cycle.

An option for breakfast or a time when you don’t have the time or interest in sitting down to a proper meal can be having A smoothie.

I have enjoyed many smoothies over the years, and I like experimenting in the kitchen. I am often asked for some of my favorite recipes.

There are many recipes and great ideas in many books and websites. I have attempted to write a few recipes myself, and then I realized what was stopping me – I don’t follow recipes – with an Italian background, I find recipes helpful but then I often find myself “doctoring” them up. I actually love and have benefited so much from smoothies, so I want to share virtual recipe-free approach.

If you know the basic “anatomy” of a smoothie, you can enjoy the creativity of making smoothies your way. They can be a little different each time. Sometimes I am surprised at what I find in my kitchen that I end up putting in the smoothie. I often find that I can use some of the fruits and vegetables that might spoil otherwise.

The Basics:

The essentials consist of protein (powder), fat, and fruit and/or vegetables, and liquid.

Protein Powder:

When making a smoothie, it is important to pick a good protein powder. I am often researching and reading labels, and I find a lot of sugar and other additives. I generally recommend grass-fed collagen, or if you want to go vegan pea, pumpkin, or hemp protein or some good options.

Greens – pick one -: greens – there are good green powders, however you might want to consider adding fresh greens, dandelion greens, spinach, chard, arugula, endive, (a handful if fresh – a scoop if a powder)

Healthy fats: – pick one a tablespoon or two – MCT oil (from coconut) – nut butters (such as cashew, brazil, filbert, almonds) unsweetened coconut flakes; another option is a third to a half of an avocado)

low glycemic fruit and/or a small amount of fruit – many patients who don’t think they are eating sugar describe their smoothies, and i find that they are loaded with sugar as they sometimes are loaded with fruit! Try keeping fruit to a handful of berries or sliced mango, you could also use acai (unsweetened).

Liquid: coconut milk liquid, hemp milk, other nut “milks” – organic unsweetened; – I usually use half non-dairy “milk” and half water

Optional:

More veggies: in addition to the above, I often add half a cucumber, several stalks of celery, or a chopped carrot

Herbs: pick one: basil, thyme, oregano, cilantro etc – a pinch up to a handful

Spices: In the fall and winter I notice I want to warm up my smoothies, so I tend to sprinkle some spices such as, cinnamon, pumpkin pie spice, nutmeg, and/or ginger. Other options throughout the year include turmeric, cardamom, allspice, anise, or any of your favorites.

Superfoods – I usually pick one for each smoothie : hemp seeds, bee pollen, kefir, chia seeds, cacao, mushroom powders – i.e. reishi, chaga, – usually a teaspoon up to a tablespoon of each depending on the superfood potency

Tips:

Avoid sweeteners: I recommend setting an intention to dissolve the desire for that sweet taste – my basic advice is have the smoothie as less sweet as possible while still enjoyable – and keep reducing sweetness to “retrain” your tastebuds. I remember years ago when my smoothies were loaded with fruit and now they are not very sweet and loaded with vegetables and nutrient-dense foods and my energy is much more vital and stable.

Blend: I use a VitaMix, but most high-performance blenders do the magic.

room temperature vs cold – room temperature recommended except on very hot days;

How To Build The Perfect Smoothie