- Written by Dr. Riteeka, Consultant at UWAY Health
Turmeric, or Haldi, is something we use every day in our food — and even on our skin during weddings. But apart from its golden color, turmeric is a powerful spice with medicinal value that has been praised in Ayurveda and modern science alike.
From reducing joint pain to boosting immunity, turmeric offers several benefits. Yet, it also comes with risks if not used properly. Let’s look at the top 3 benefits and 3 risks of turmeric you should be aware of.
Top 3 Benefits of Turmeric
1. Reduces Inflammation in Joints and Muscles
Turmeric contains curcumin, a compound known for its anti-inflammatory effects. It helps relieve stiffness and discomfort in arthritis, sore muscles, and other inflammatory conditions.
Tip: A pinch of turmeric in warm milk or soups can naturally ease everyday aches.
2. Promotes Skin Healing and Glow
Applied externally, turmeric supports wound healing and reduces scars. It also enhances the skin’s natural glow, which is why it plays a key role in the Haldi ceremony before weddings.
Tip: Mix turmeric with honey, aloe vera, or yogurt to create a natural face mask.
3. Boosts Immunity and Protects Against Infections
Turmeric strengthens the body’s defense system and helps fight infections, thanks to its antibacterial and antiviral properties. That’s why a warm cup of Haldi doodh (turmeric milk) is a traditional remedy for colds and flu.
Tip: Add a small pinch of black pepper to turmeric milk to improve its absorption.
3 Risks of Turmeric You Should Know
1. May Cause Acidity and Stomach Upset
Too much turmeric can irritate the stomach, causing acidity, bloating, or nausea. Moderation is key.
2. Can Interfere With Medicines
Turmeric may interact with diabetes and blood pressure medications, altering their effectiveness. Always consult a doctor if you are on regular medication.
3. Poor Absorption Without Black Pepper or Fat
Curcumin is not well absorbed on its own. Combining turmeric with black pepper or healthy fats like ghee or coconut oil makes it more effective.
Final Thoughts
Turmeric is truly a golden spice with powerful health benefits — from reducing inflammation to boosting skin and immunity. But remember, more is not always better. Excess turmeric can upset the stomach, interfere with medicines, and may not work effectively unless consumed the right way.
The best approach? Use turmeric daily in small amounts, combine it with pepper or fat for better absorption, and enjoy its benefits in balance.
About Author
Dr Riteeka
Dr. Riteeka is a passionate Ayurvedic doctor, holding a Bachelor of Ayurvedic Medicine and Surgery (BAMS) from Lal Bahadur Shastri Ayurvedic College.
