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the benefits of turmeric

Turmeric ( Curcuma longa ), nicknamed "Indian saffron" , has been used for centuries in cooking and traditional medicine for its many health benefits. This intense orange-yellow root owes its properties to a major active ingredient: curcumin. A powerful antioxidant, natural anti-inflammatory, and digestive aid, turmeric has many promises, whether it's to relieve painful joints, aid digestion, or protect the body from external aggressions. But what does science say? What exactly are the benefits of turmeric for our health, and how can we best enjoy them without risking adverse effects? In this article, we take stock of everything you need to know about turmeric, the golden spice with medicinal properties, with a health & well-being angle.

Main tenant une gélule de curcuma BCM-95® CurcuGREEN® délicure, extrait concentré 95 % curcuminoïdes à haute biodisponibilité pour digestion, articulations et action antioxydante.

Turmeric, a powerful natural anti-inflammatory

Turmeric is best known for its anti-inflammatory properties . The curcumin it contains helps inhibit certain pro-inflammatory molecules in the body. This makes it a valuable ally against chronic joint pain . Several clinical studies have evaluated the effect of curcumin in diseases such as osteoarthritis or rheumatoid arthritis. A 2016 meta-analysis concluded that a dose of about 1 g of curcumin per day can provide modest but real relief from joint pain and stiffness in osteoarthritis patients. In practice, this means that turmeric can help reduce joint inflammation and improve mobility, even if it is not a miracle pain reliever. Moreover, due to a lack of evidence deemed sufficient, the EFSA (European Food Safety Authority) does not authorize turmeric supplements to officially claim to maintain joint health. However, many people experience benefits for their inflammatory pain (tendinitis, muscle aches, etc.) by regularly consuming turmeric. Its traditional use as a "pain-relieving plant" dates back centuries. If you suffer from painful knees or frequently tense muscles, a turmeric treatment could help you soothe these discomforts naturally—in addition to appropriate medical care, of course.

Cuillère de poudre de curcuma doré, épice aux vertus antioxydantes et anti-inflammatoires

Positive effects on the brain: memory and mood

Less well known, turmeric also has an effect on brain health .
Recent research suggests that regular curcumin consumption may improve certain cognitive functions and boost morale. For example, a U.S. study conducted at UCLA showed that a highly absorbable curcumin supplement taken for 18 months improved the memory of older people with mild memory impairment, compared to a placebo . Participants who received curcumin achieved better scores on verbal and visual memory tests after only a few weeks of use. Researchers attribute this effect to curcumin's anti-inflammatory and antioxidant properties, which improve cerebral blood flow and reduce micro-inflammation in neuronal tissue. Meanwhile, other studies have observed a link between curcumin and a reduction in depressive symptoms (in people with mild depression): curcumin may increase the levels of certain neurotransmitters (serotonin, dopamine) and modulate the stress response.
Of course, turmeric is not a substitute for antidepressant medication or therapy, but it can provide natural support for a more stable mood and a better-protected brain. In Ayurveda (Indian medicine), turmeric is known to "nourish brain cells" and is traditionally used to improve mental clarity. So, whether it's to preserve your memory as you age or to reduce moderate anxiety , adding a little turmeric to your daily life is a worthwhile avenue – alongside other good habits (intellectual activity, meditation, etc.). The benefits for the brain are discreet but very real according to science: "modest but significant," to quote the authors of the American study .

Racines et poudre de curcuma bio, source de curcumine aux propriétés bien-être et digestion

Antioxidant properties for healthy aging

Turmeric is one of the "superfoods" rich in antioxidants . Curcumin helps neutralize free radicals responsible for cellular oxidative stress . In short, consuming turmeric helps protect our cells from premature aging induced by toxins, pollution, UV rays, etc. Several health properties of turmeric stem from this antioxidant effect: it could support the immune system (by helping it neutralize inflammatory molecules) and participate in the prevention of certain chronic diseases linked to oxidative stress (cardiovascular diseases, neurodegenerative diseases, etc.). Research is underway on the anticancer potential of curcumin: in the laboratory, it can block the proliferation of various tumor cells.
However, caution is advised: these anti-cancer effects have not yet been demonstrated in humans at realistic doses (due to low bioavailability). Nevertheless, incorporating turmeric into a balanced diet is a natural boost to help you stay in shape longer .
It can be seen as a natural anti-aging agent , which helps the skin to preserve itself (moreover, in certain cultures, turmeric is applied as a mask on the face for a radiant complexion) and the body in general to better resist daily aggressions.

Femme souriante tenant un flacon de gélules curcuma Délicure pour un confort articulaire naturel

Turmeric, your daily digestive ally

On the digestive level, turmeric is a valuable ally for the stomach and liver. In Ayurvedic medicine, this spice is also prized in traditional preparations to support digestion and comfort after meals.
In fact, it is recognized that turmeric naturally stimulates the production of bile by the liver, which facilitates the digestion of fats and promotes harmonious transit.
Consuming turmeric can therefore support digestive comfort on a daily basis.
Its antioxidant properties also support liver cells and help maintain liver functions (detoxification, metabolism).
Whether it's to improve daily digestion or to accompany a detox treatment, this spice is a popular ally for digestive comfort . Note that classic turmeric is better absorbed when consumed with a fatty substance (oil, coconut milk, etc.) and a pinch of black pepper – a combination to remember to optimize its digestive benefits.

Other potential benefits of turmeric

The list of benefits attributed to turmeric is long! Among those often cited (with varying degrees of evidence) are:

  • Cardiovascular support : Turmeric may help lower LDL cholesterol levels and prevent LDL cholesterol oxidation (a factor in atherosclerosis). It may also promote vascular endothelial health. In India, it is considered a "heart protector."
  • Anti-diabetic effect : Some research indicates improved insulin sensitivity and lower blood sugar levels with curcumin, which could be useful in preventing type 2 diabetes. Again, this is complementary to a suitable lifestyle.
  • Skin benefits : Thanks to its antibacterial and soothing properties, turmeric is used topically for acne , eczema, or psoriasis (in dermatological preparations). Oral consumption may also help reduce skin inflammation (some "healthy skin" supplements contain it).
  • Immune Support : In Ayurveda, turmeric is a rasayana (restorative) that strengthens vital energy. Its antioxidants and inflammation-modulating effect contribute to a balanced immune system , ready to defend the body. In fact, a hot drink of turmeric, ginger, and lemon is often recommended in case of a cold to boost immunity.
  • Antimicrobial properties : Curcumin has shown inhibitory effects on certain bacteria and fungi in the laboratory. Turmeric is listed as a "natural antiseptic" in the Indian pharmacopoeia (the powder is sprinkled on wounds to promote healing and prevent infection).

Of course, all these effects do not exempt you from consulting a doctor in the event of a proven pathology. Turmeric is a wonderful health aid , but not a miracle drug . It is used for prevention or as a slight support, as part of a healthy lifestyle .

Racine fraîche de curcuma et poudre orangée riche en curcumine, idéale pour ses bienfaits anti-inflammatoires

How to consume turmeric to benefit from its benefits?

You can incorporate turmeric into your daily diet and/or take it as a dietary supplement . Here are some tips for using it properly:

  • In the kitchen : Use turmeric powder in your dishes (curry, sauces, soups, rice, smoothies, etc.). Always combine a pinch of black pepper and ideally a source of fat (olive oil, coconut milk, etc.) to improve its absorption airzen.fr . Freshly grated turmeric can also enhance juices and infusions. Count on about 1/2 to 1 teaspoon of turmeric powder per day for maintenance. Be careful not to heat it too much (add it at the end of cooking) to preserve its active ingredients.
  • As a drink : The famous golden milk recipe (hot milk mixed with 1 spoonful of turmeric, pepper, ginger, and honey) is a pleasant way to consume turmeric daily. You can also prepare digestive infusions after meals (turmeric + ginger + lemon).
  • As a concentrated supplement : If you are aiming for a more pronounced therapeutic effect (for example, to relieve osteoarthritis or irritable bowel syndrome), taking turmeric capsules with a high dose of curcumin is recommended. Look for a product containing a standardized, highly absorbable extract (for example, curcumin + piperine, or patented complexes). Clinical studies often use dosages in the range of 500 mg to 1 g of curcumin per day . Be sure to start gradually (for example, 250 mg/day and then increase) to test your tolerance, and take the capsules with a meal (curcumin is fat-soluble, so the presence of fat in the meal promotes its absorption).
  • Our recommended product : Délicure Turmeric Capsules contain the patented Curcugreen® extract (BCM-95) , providing 86% curcuminoids (including 65% pure curcumin) and turmeric essential oils for maximum absorption . Without piperine , this extract offers 7 times greater bioavailability than a conventional extract, without attacking the digestive mucosa. A daily dose provides the equivalent of several grams of turmeric root, enough to cover your needs with ease. This supplement, 100% natural and made in France , allows you to benefit from all the benefits of turmeric without having to ingest impossible quantities of spice every day . It fits perfectly into a wellness routine focused on joint health, digestive serenity and general vitality.

NB: Always refer to the product packaging for the recommended dosage. If in doubt, seek advice from a healthcare professional, especially if you are taking medical treatment (see precautions below).

Tableau comparatif des effets santé du curcuma breveté délicure et des extraits de curcuma classiques  pour articulations et digestion

Curcugreen BCM-95: for optimal assimilation

To fully benefit from all the benefits of turmeric, it is important to ensure good assimilation of curcumin by the body. Indeed, curcumin alone is very poorly bioavailable: absorbed with difficulty and quickly eliminated, it would be necessary to consume several grams of turmeric powder (often accompanied by pepper) to obtain a significant effect. This is precisely what Curcugreen® BCM-95® offers, an innovative form of highly bioavailable turmeric.
Thanks to its patented formulation that combines curcuminoids and natural turmeric essential oils, Curcugreen BCM-95 offers absorption up to 35 times greater than that of a standard extract. Its profile has been documented by numerous studies and this formula is recognized for its quality.
In addition, scientific trials highlight Curcugreen BCM-95's excellent tolerance, even at high doses over the long term, making it a popular long-term supplement. It is also available in the form of Curcugreen turmeric capsules, which are easy to take daily and contain no unnecessary additives.
Its profile has been documented by numerous studies . Available in the form of Curcugreen turmeric capsules , it greatly facilitates daily intake, making the traditional uses of turmeric accessible to all. With Curcugreen BCM-95, it becomes easier than ever to integrate this precious spice into your daily life.

Bol de poudre de curcuma pur, concentré naturel d’antioxydants et d’actifs pour la santé

Precautions for use and side effects

Turmeric is generally safe in culinary doses, but its concentrated use requires caution.

Side effects : High doses may cause dry mouth, bloating, heartburn, nausea, or vomiting . Stick to a moderate dosage (e.g., 500 mg of curcumin) and reduce or space out doses if you experience discomfort.

Interactions : Curcumin may enhance the action of blood thinners or interact with certain anti-inflammatory and antidiabetic drugs. If you are taking this medication, consult your doctor.

Contraindications : Not recommended for pregnant or breastfeeding women, children under 18 years of age and in cases of gallstones, obstruction of the bile ducts or active ulcers.

Rare hepatotoxicity : A few isolated cases of liver damage have been reported. Discontinue use if extreme fatigue or jaundice occurs.

Supplement Quality : Choose a certified product (e.g., BCM-95®), free of additives, standardized, and easily absorbed. Délicure guarantees 100% natural, vegan, GMO-free, and colorant-free capsules.

Properly dosed and controlled, turmeric remains a reliable ally in herbal medicine.