Turmeric – Benefits, Nutritional Value, Weight Loss & Uses

Parul Dube

May 18, 2022

We are aware of the immense benefits that Turmeric can confer. For example, turmeric improves immunity and diabetes, reduces inflammation, and manages cholesterol levels. Not only this, you can get healthy and glowing skin, get rid of stress and shed extra pounds.

Turmeric is a leading spice and a necessary element in religious rituals and traditions in South-East Asia. Due to the vast benefits of this sacred spice, it is also called Indian Saffron. 

Turmeric originated from the rhizome or root of the Curcuma longa plant. 78% of the global supply of turmeric is grown in India. Before moving further, we must know that turmeric is (FDA) Food and Drug Agency approved.

Historical Significance

According to the research by NCBI, the evidence of the turmeric plant and its medicinal use dates back to approximately 4000 years ago. As per the Sanskrit medical treatises and Unani and Ayurvedic practices, turmeric holds a rich past. For example, Susruta’s Ayurvedic Compendium, 250 BC, promotes an ointment comprising turmeric to alleviate poisoned food effects.

Turmeric can cure you in many ways. For example, it increases energy levels, reduces gas, and dissipates worms. For women, it improves menstruation-related disorders. Additionally, it improves digestion, relieves arthritis and dissolves gallstones. Another widespread use is to heal cuts, burns, and bruises. 

Another common issue that the majority faces is obesity and excess fat stored in the body. Therefore, people seek a natural and safe remedy for fat loss or weight loss. Turmeric can also give you weight loss benefits. Let us find out how.

Nutritional Properties of Turmeric:

A tablespoon of ground turmeric contains:

  • Calories: 29
  • Protein: 1 gm
  • Fibre: 2 gms
  • Carbohydrates: 6 gms

Mineral Composition of Turmeric Rhizomes:

  • 100 gms of fresh turmeric rhizomes contain-
  • Calcium: 8.2mg
  • Phosphorus: 0.12mg
  • Sodium: 0.06mg
  • Magnesium: 0.19mg
  • Potassium: 1.70mg
  • Iron: 2.4mg
  • Zinc: 22.9mg

Studies prove that fresh turmeric rhizomes have high curcumin content (5.2%). Curcumin is a potent antioxidant. It is the most bioactive and soothing portion of the herb, turmeric. In addition, possesses antioxidant, anti-inflammatory, anti-platelet, cholesterol-lowering, antibacterial and antifungal effects. 

Weight Loss Benefits of Turmeric

Weight loss and health are connected. Turmeric can help you lose weight. In addition, certain studies suggest that curcumin in turmeric can reduce a few inflammatory markers present in people with obesity. 

The anti-inflammatory properties and anti-obesity potential of turmeric can help reduce excess fat. In addition, research shows that the compound called curcumin, present in turmeric works best for weight loss. Therefore, weight loss by turmeric is effective when consumed correctly. 

Discover how it is a potent spice for weight loss and get the best turmeric benefits. 

  • As per the studies, turmeric can aid in regulating high blood pressure, high blood sugar, high cholesterol and other metabolic infirmities.
  • The result of a study led by Tufts University proves that curcumin, the primary ingredient in turmeric, can destroy fat tissue.
  • Turmeric also aids weight loss by controlling sugar levels and limiting insulin impedance. 
  • Turmeric boosts bile production in the stomach. 
  • Some studies link curcumin intake to weight reduction, BMI and waist circumference. 
  • Studies also show that it increases adiponectin levels, which regulate metabolism. 
  • Some studies also show that curcumin and piperine (a compound present in black pepper) can help expedite weight loss. It is because piperine boosts curcumin absorption significantly. 
  • However,  though the connection between turmeric and weight loss exists, more research is needed in this area.

Uses of Turmeric for Weight Loss

Uses of Turmeric for Weight Loss

1. Turmeric Tea

Turmeric tea prepared using turmeric root by grating it or using the sterilised powder is recognised as one of the most efficient methods of consuming turmeric. Sipping turmeric tea can aid in weight loss. Empty a cup of water into a vessel and bring it to a boil. As soon as the water starts to boil, add a pinch of turmeric. Mix it thoroughly. Pour the tea into a cup and sip the lukewarm turmeric tea slowly. 

Benefits of turmeric tea:

Turmeric tea stimulates and quickens the digestion process, boosts metabolism and aids in weight loss. A bioactive compound called curcuminoids present in turmeric has countless effectual therapeutic healing qualities. The curcumin present in turmeric represses the increase of fat tissues in the body and promotes weight loss. 

If you eat mindfully and drink turmeric tea regularly, you will notice a significant change in your body and weight.

2. Turmeric Milk

Haldi Doodh or turmeric milk can cure wounds and treat colds and coughs. Turmeric is a dominant superfood that has been used in India for ages. Adding turmeric to milk can give you multiple benefits.

Benefits of Haldi Doodh/turmeric milk:

  1. It boosts metabolism- The thermogenic properties in turmeric helps in burning calories by increasing metabolic actions.
  2. Diet-Induced- The dietary fibre present in turmeric prevents weight gain. Consuming haldi, especially with milk, quickens the weight loss process.
  3. Protein source- Milk is a perfect source of protein, and including protein in your diet aids in permanent weight loss.
  4. Improves digestion- For effective weight loss, good digestion is necessary. Include turmeric milk in your diet and improve your digestion.
  5. Prevents accumulation of fat- Curcumin helps suppress the fat stored in the body and helps in weight loss.

Let us learn about the other health benefits of the wonder spice.

7 Proven Health Benefits of Turmeric

1. Promotes Immune Function

Curcumin improves immune function due to its antioxidants, antiviral, anti-inflammatory, and antibacterial characteristics.

In addition, turmeric helps in regulating immune cell functions against cancer.

2. Helps Nanage IBS (Irritable Bowel Syndrome)

Turmeric has the properties that aid digestion and treat digestive problems.

In addition, curcumin can reduce IBS pain and relieve it.

3. Prevents Gallstones or Liver Damage

Curcumin helps increase the production of yellow digestive fluid produced by the liver called bile and protects the liver from the chemicals associated with bile juice.

4. Help with Diabetes

Turmeric has medicinal properties that manage insulin production and help prevent diabetes.

Traditional medicines for diabetes had turmeric added to them.

5. Reduces Arthritis Infections

Curcumin has anti-inflammatory properties that calm down arthritis pain and signs.

6. Lessen Cardiovascular Complexities

Turmeric acts as an antioxidant beneficial for heart health.

7. Treats Lung Conditions

Curcumin’s antioxidant and anti-inflammatory properties reduce chronic lung issues.

All these health issues can be a hindrance to weight loss. However, taking precautions and adding wonder spice to your everyday food might benefit you. It has a positive impact on your health.

Possible Side Effects and Precautions of Consuming Turmeric

1. When Consumed Orally

Turmeric is probably harmless when utilised short term. For example, turmeric that gives up to 8 grams of curcumin every day appears harmless when consumed for 2-3 months. On the other hand, using up to 3 grams of turmeric every day seems to be reliable when used for up to 3-3.5 months. 

Turmeric generally does not induce severe side effects. Still, some people can undergo trivial side effects such as stomach discomfort, nausea, dizziness, or diarrhoea. These side effects are more frequent when we consume turmeric in greater dosages.

2. During Pregnancy

Turmeric is generally used in small quantities as a seasoning in foods. However, it is possibly not safe to use large amounts of turmeric as a remedy during pregnancy.

It might prompt a menstrual period or excite the uterus, setting the pregnancy at risk. Do not use medicinal turmeric if you are pregnant.

3. Breastfeeding 

Turmeric is usually taken in small quantities as a spice in foods. But there is no adequate and truthful data to understand if turmeric is safe to consume in medicinal amounts throughout breastfeeding. So be on the safe side and avoid using it as a medicine.

4. Gallbladder Issues 

Turmeric can make gallbladder problems worse.

Do not consume turmeric if you have gallstones or a bile duct restraint.

5. Bleeding Issues

Taking turmeric might reduce blood clotting. But, on the other hand, it might double the risk of hurting and bleeding in people with bleeding complications.

6. Hormone-sensitive Conditions

Such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids

Turmeric contains curcumin that might behave like the hormone estrogen. Thus, in conjecture, it might have impacts on hormone-sensitive conditions. Until further study, consume it with caution if you have an issue that might worsen by vulnerability to hormones.

7. Infertility

Turmeric might drop testosterone levels and decline sperm movement.

It might decrease fertility. Turmeric should be used carefully by people trying to have a baby.

8. Iron Deficiency

Taking large quantities of turmeric might hinder the absorption of iron. Therefore, people with iron deficiency should use turmeric with caution.

9. Liver Disease

People are concerned about turmeric damaging the liver, particularly people with liver disease.

Do not use turmeric if you have liver problems.

10. Surgery

Turmeric might slow down the blood clotting process. As a result, it might cause extra bleeding during and after surgery and take more minutes to stop the blood flow. Discontinue using turmeric at least two weeks before a scheduled operation. 


Turmeric is a wonderful spice with many benefits, but you must not forget its side effects. Therefore, use it with precautions and safety measures. Avoid its usage if it does not suit you.

Treasure it and keep in mind that turmeric is a wonder spice but not a miracle drug. You will have to eat healthy and exercise to lose weight. 

If you merely rely on turmeric for weight loss, then you must understand that no spice alone or any other diet alone can help you in your weight loss journey. You have to work out properly, eat healthy and wholesome foods, stay hydrated and have a positive mindset during your weight loss journey

Frequently Asked Questions (FAQs) 

Q. What are the benefits of turmeric to the body?

A. Turmeric offers a range of health benefits to our bodies. It is an immune-booster, helps calm IBS, prevents gallstones, helps with diabetes and is also known to treat lung conditions.

Q. Is turmeric good to take every day?

A. Turmeric is safe to take as a spice daily. On the other hand, it is unclear if it is safe to consume turmeric supplements daily. Although reports demonstrate that it is acceptable in modest doses, be warned that excessive dosages or long-term usage may cause stomach problems in some people.

Q. How much turmeric should you take in a day?

A. It is acceptable to take up to 8 gm per day, but some suggestions for the average population say the intake should be about 500 to 1,000 mg per day.

Q. What are the side effects of turmeric?

A. Turmeric typically does not cause serious side effects. Nonetheless, some people may experience minor side effects such as stomach pain, nausea, dizziness, or diarrhoea. Turmeric in higher doses can lead to more of these adverse effects.

Q. Can turmeric burn belly fat?

A. Turmeric’s anti-inflammatory qualities can promote a healthy reduction of excess fat. Furthermore, the component curcumin, found in turmeric, is the most effective for weight loss. Curcumin suppresses fat storage in the body and may aid in weight loss.

Q. Who should not take turmeric?

A. You should not take turmeric and curcumin if suffering from bile duct blockage, cholangitis, liver condition, gallstones, or any other biliary ailment. That is due to its tendency to stimulate bile output, which may worsen the mentioned conditions.

Q. What is the best way to take turmeric?

A. You can eat turmeric in many ways. The turmeric roots, however, are the best way to consume turmeric. The most accessible approach to taking turmeric is grating dried turmeric roots and using them fresh.

Q. Does turmeric lower blood pressure?

A. There has been some evidence to show that turmeric, when taken for a long duration, can help lower blood pressure.

Q. Is turmeric good before bed?

A. Yes, it can assist you in getting a good night’s sleep. In addition, it helps you relax, improve mood and may help you get quality sleep.

Q. Is turmeric a good vitamin to take?

A. Turmeric is a good source of Vitamin C, vitamin B6, and antioxidants, which help lower the risk of significant health problems, including heart disease and diabetes. 

Q. Does turmeric affect your urine?

A. Turmeric, when used as a home spice, does not affect urine. However, supplemental turmeric may considerably raise urinary oxalate concentrations, increasing the risk of kidney stone formation in vulnerable individuals.

Q. Does turmeric increase blood pressure?

A. No. On the contrary, curcumin supplements may enhance blood vessel dilatation. Therefore, it helps in promoting blood flow and lowering blood pressure.

Q. Does turmeric lighten the skin?

A. Turmeric may help to lighten the skin and reduce spots. Face packs made with cream and turmeric or ground masoor brighten the skin tone with regular usage. Turmeric is a popular ingredient in herbal and natural cosmetics.

Q. Why is turmeric bad for women?

A. No evidence has shown that turmeric as a spice is bad for women. Even pregnant/breastfeeding women can safely take turmeric as a spice in food. However, you should avoid supplemental turmeric as a precaution during pregnancy/ breastfeeding.

Q. How much turmeric should a woman take daily?

A . The typical person’s daily consumption should be between 500 and 1,000 mg.

Q. Is turmeric good for female fertility?

A. Studies on animal models have shown that it improves the viability and production of ovarian follicles. While on the other hand, curcumin may inhibit the proliferation of cells in the uterine lining (endometrial cells) and postpone pregnancy. Such effects are due to high supplemental curcumin consumption and not home-spice turmeric.

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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