What is turmeric? | Getting to know the golden spice
If you are familiar with cuisines from India, Pakistan, and Bangladesh, you know the golden-yellow hue in many curries and rice dishes, and you might even have had golden milk and spicy tea. The color and flavor of these foods and drinks come from an ingredient that is an essential component of spice blends used in the Indian subcontinent. There is hardly a dish that does not contain turmeric and would be incomplete without it.
Origin and history of turmeric—what it is and where it comes from
Turmeric is an easily recognizable spice because of its bright golden-yellow color. It is often called the golden spice or Indian saffron. Saffron is an expensive spice that lends a golden color and a specific flavor to food, and turmeric is seen as an accessible substitute that adds natural color to foods. Marco Polo is said to have remarked on its amazing resemblance to saffron.
Turmeric comes from rhizomes, the underground stems, of a perennial herbaceous flowering plant botanically known as Curcuma longa, native to the Indian subcontinent and parts of Southeast Asia. The plant belongs to the ginger family and is now cultivated in warm and humid climates worldwide.
Fresh turmeric rhizomes look very similar to fresh ginger—knobs with a rather undefined shape, but darker, more orange in tone. When cut through, they reveal the bright golden-yellow commonly associated with the spice. Fresh turmeric is more flavorful, but both fresh and dried it is slightly bitter, earthy, and peppery.
Besides Curcuma longa, a few other species, including the wild, are used for different purposes—culinary and medicinal—based on their individual characteristics. Curcuma longa, however, remains the most widely used multi-purpose species.
The golden spice has a long history, originating in ancient India. Archeological evidence suggests it was in culinary use in India approximately 4,500 years ago, and became a recognized culinary spice in Vedic culture thereafter. It was also used as a dye for thread and clothing because it easily binds to natural fibers—hence the bright colored robes of the Buddhist monks.
Historical references to turmeric as the golden spice were made not just because of its vibrant color but also its value in local cuisine and the Ayurvedic system of healing. Spices in Indian cuisine frequently play a dual role—they are culinary essentials for flavor and their health benefits. These same spices are also used as components in Ayurvedic remedies. Ancient Sanskrit medical texts dating back to 250 BC elaborate on the healing properties of turmeric.
Overland trade routes, the Silk Road and others, plus Maritime trade networks that connected South Asia to the Arab Peninsula and Africa, played a key role in introducing it to the world. From India, it reached West Asia, China, East and West Africa, and Jamaica. Thus, the traditional Chinese and Unani medical systems have also treasured turmeric for its healing properties. Evidence suggests the Austronesian expansion was another propagator of the golden spice. Through trade, the Austronesian peoples carried it as far as the Pacific Islands.
What makes turmeric yellow—the secret of the golden spice
The golden yellow color that led people to call it the golden spice or Indian saffron comes from curcumin. This is one of the main organic polyphenols or natural chemical compounds in the Curcuma longa plant. While modern research on the traditional healing properties attributed to curcuminoids is still ongoing, studies have provided evidence for many of the therapeutic and health benefits of these compounds. Curcuminoids are antioxidants and possess anti-inflammatory properties. The curcumin pigment is soluble in fats, and this makes turmeric suitable for culinary use.
Turmeric VS curcumin—understanding the plant, the spice, and the extract
Turmeric is the common name of the plant Curcuma longa. The golden spice and curcumin come from the same plant, but they are not the same substance. Turmeric is the ‘whole thing’, so to speak, while curcumin is one of the three curcuminoids in it. It is the most researched of the three, and it is commonly assumed that only this compound has health benefits; however, all curcuminoids are good for our health. So, while turmeric, the complete root, is composed of carbs, proteins, essential oils, fats, fiber, and nutrients, curcumin is one of the chemical compounds in this mix.
Turmeric is used in everyday cooking, baking, and beverages, whereas curcumin is primarily used in research studies and dietary supplements.
The processes of obtaining turmeric and curcumin are entirely different, too.
To obtain the golden spice from the plant, the underground stems or rhizomes are harvested and cleaned. Fresh rhizomes are divided into ‘mother’ and ‘finger’. The first type is saved to use as seeds for planting, while the finger rhizomes are used for consumption. These are sliced by hand, carefully boiled and dried. Direct exposure to sunlight is avoided to prevent impact on the color. Dried rhizomes are ground and passed through a magnet-separating machine to remove metallic impurities. Finally, ground turmeric is sieved to ensure a uniform consistency.
On the other hand, curcumin is extracted from the root using conventional methods such as soaking in solvents like ethanol or acetone, or modern methods assisted by ultrasound, microwave, or enzymes. It is important to note that the ancient method of extracting turmeric from fresh root did not involve extracting the active compound curcumin. Isolated extraction of curcumin was carried out by scientists Vogel and Pelletier in 1815.
The spice and the extract share some health benefits, but turmeric, the whole root, has additional medicinal properties not found in curcumin; in some conditions, however, curcumin may be more effective.
Health benefits of the golden spice
The health benefits of turmeric have been known in ancient Indian, Chinese, and Unani medicine for thousands of years. Science has just begun to discover its efficacy, but research is still ongoing with no definitive answers yet to corroborate what ancient wisdom has long known.
Traditionally, the golden spice has been used to treat digestive, respiratory, circulatory, and skin diseases (fungal and bacterial). Ayurveda also uses it to balance the body’s internal energy system. Ancient Chinese medicine has long believed it helps improve liver health, too.
Modern research shows it to be effective for joint pain in patients with arthritis. Clinical trial research reveals curcumin extract may help manage blood sugar levels and prevent diabetes. Its strong anti-inflammatory and antioxidant properties have shown it helps fight inflammation. Therefore, current research reports both turmeric and curcumin as neuroprotective agents in neurodegenerative diseases, e.g., Alzheimer’s and Parkinsons. Studies have also led researchers to believe turmeric is effective for degenerative eye conditions, metabolic syndrome, and kidney health.
Additionally, evidence gathered from ongoing research indicates turmeric and curcumin also reduce the activity of cancerous cells. Studies have suggested turmeric suppresses the growth of tumor cells, too.
Turmeric VS ginger—same or different?
The turmeric plant belongs to the ginger family. Both are native to Southeast Asia, although turmeric is also native to India. The confusion arises because at first glance, the fresh turmeric root looks like ginger—with a finger-like structure and somewhat similar brownish color. But behind the peel, the color, aroma, taste, and other properties are so different that you cannot mistake one for the other.
Traditional medicine—Ayurvedic, Chinese, and Unani—highlights important health benefits of both. However, ginger’s characteristics and healing properties are rooted in compounds such as gingerols and shogaols, while turmeric’s active compounds are curcuminoids. They share some health benefits due to their anti-inflammatory and antioxidant properties, which is why they have been used in traditional medicine to relieve joint pain and reduce swelling. But each brings its unique medicinal properties to the table.
Both ginger and turmeric are essential ingredients in cuisine, used to spice everyday Indian meals, but they are used very differently due to the differences in their aroma and flavor.
Fresh VS ground turmeric—how to incorporate it in your daily food
Ground turmeric is becoming a globally known spice. Many are including it in their personal recipes and desi-style cooking. Healthy drinks, such as turmeric-spiced plant milk, masala tea, flavored yogurt, and even smoothies, are trending.
Stews, soups, broths, and lentils become more aromatic and healthier with a pinch of turmeric powder. Adding a bit to rice makes it taste better, turns it a lovely golden color, and brings you added health benefits. It can even be added to cakes for color and a hint of spice, and pairs well with citrusy sweets.
Contrary to the common assumption that only fresh root provides health benefits, turmeric powder contains a higher concentration of curcumin than the fresh root—about 2-8%—and has similar properties. However, depending on the cultivation and processing methods, the quality and potency can vary.
While ground turmeric is most common in desi cooking and is becoming increasingly popular worldwide, using the fresh root is less common.
Fresh turmeric for cooking is peeled, cut thinly or grated, stored in an airtight container, and refrigerated. Since the powder is more potent, three times more of fresh turmeric should be used. The peppery root is ideal for making pickles. Dassana Amit brings us a simple recipe for making super healthy pickles with fresh turmeric root, lemon juice, and salt.
In Indian Rajasthan, a fresh turmeric root curry is made with green peas. The roots are peeled, grated, and fried in ghee. When they become crisp, green peas are added to simmer in a spiced sauce made with tomatoes and yogurt. The recipe uses ghee and black peppercorns. According to Ayurvedic principles, peppercorns help the body absorb turmeric, and the cooling properties of ghee balance the root’s heat. The curry is typically eaten with Indian flatbread. Here is a recipe for this unusual dish.
Golden milk and turmeric tea—comforting and healthy
If you grew up in India or Pakistan, you know that milk cooked with turmeric is prepared when someone comes down with a cold, is recovering from an injury, or a woman gives birth. This traditional drink often has a pungent taste, and children are usually averse to it. However, if you want to enjoy the drink as a comforting, warm, and healthy beverage, you can add a less medicinal version to your daily routine—with less turmeric powder and a little jaggery, honey, or sugar.
In golden milk prepared in Western countries, fresh root is often used instead of the powder, and whole milk is substituted with plant milk. However, if you are not intolerant, using whole dairy milk, turmeric powder, and other desi spices can make it a wonderful comfort drink. Izza Cheema brings us a great recipe for this warm drink. It has antioxidant, antibacterial, and anti-inflammatory effects.
Turmeric tea can also be added to your daily routine to benefit from the spice’s properties. Izza Cheeema also gives us a recipe for making a warm, spicy cup of tea—using either the fresh root or powder. A bit of ginger, a dash of honey, lemon juice, and black pepper make this tea flavorful and healthy.
It is important to remember that when it comes to turmeric, less is more, and even traditional recipes do not recommend using high amounts of this potent spice.
Concluding words…
For thousands of years, turmeric has been used in food and drinks across the Indian subcontinent—an essential spice in almost every dish. And the ancient system of Ayurveda has used it in medicines to treat various illnesses—it’s been a remedy for internal and external issues. Turmeric juice is traditionally used to treat wounds and bruises, and turmeric paste to treat skin conditions. Many cosmetics also use the golden spice to brighten and improve the skin. Scientific research is still going on into the multiple health benefits of this spice.
No wonder then that it was culturally regarded as sacred and auspicious—it is part of Indian wedding rituals, and in certain regions it is believed to protect from evil spirits.
The spice is golden indeed, not just in its color but in its value in cuisine, medicine, and ritual.
Common questions asked about turmeric
What is turmeric good for?
In the Indian subcontinent, turmeric is a multi-purpose spice used in food, medicines, and rituals. It is an essential spice in almost every dish made in the region. Plus, for thousands of years, traditional Indian, Chinese, and Unani medical systems have used it to treat internal and external health problems. It is also used in cosmetics for skin health.
Which is better, turmeric or curcumin?
Turmeric and curcumin share some health benefits, but turmeric, the whole root, has additional medicinal properties not found in curcumin, the extract. Ongoing scientific research, however, suggests that in some conditions, curcumin may be more effective.
What does turmeric taste like?
Turmeric has a slightly bitter, earthy, and peppery taste.
Can you cook with fresh turmeric?
Yes. While ground turmeric is most common in desi cooking and is becoming increasingly popular worldwide, using the fresh root may be less common but not unheard of. You need to use about 3 times more than powder, which is more potent.
Why is turmeric yellow?
The golden-yellow color of turmeric root comes from curcumin, one of the main organic polyphenols or natural chemical compounds in the Curcuma longa plant.
Is turmeric a natural food coloring?
Yes. Turmeric is used as a natural food coloring. Traditionally, it has been used in Indian cooking since ancient times. A bit of it makes food look and taste better, more aromatic, and delivers its health benefits.
What is golden milk?
Traditionally, it is prepared by cooking milk with turmeric to treat colds, help heal injuries, and strengthen women who have just given birth. In the West, golden milk is prepared more often with plant milk, and instead of powder, fresh root is used.
What is turmeric tea good for?
Turmeric tea has all the health benefits of the golden spice. It can help ease joint pain, reduce inflammation, improve digestion, and heal fungal and bacterial skin conditions.
Can you eat turmeric every day?
Yes. However, it is important to remember that when it comes to turmeric, less is more, and even traditional recipes do not recommend using high amounts of this potent spice. Usually, only a pinch of it is added to everyday meals.
What are the health benefits of turmeric?
The health benefits of turmeric have been known in ancient Indian, Chinese, and Unani medicine for thousands of years. Science has just begun to discover its efficacy, and research is still ongoing. Traditionally, it has been used to treat digestive, respiratory, circulatory, and skin diseases (fungal and bacterial). Ayurveda also uses it to balance the body’s internal energy system. Ancient Chinese medicine has long believed it helps improve liver health, too.
Are turmeric and ginger the same?
The turmeric plant belongs to the ginger family. The confusion arises because at first glance, the fresh turmeric root looks like ginger—with a finger-like structure and somewhat similar brownish color. But behind the peel, the color, aroma, taste, and other properties are so different that you cannot mistake one for the other.
