Curcuma (Curcuma longa)

A Portrait of the Medicinal Plant

Image: pixabay

Curcuma (Curcuma longa), also known as turmeric is very powerful.

I first encountered turmeric as a spice for cooking for example in curry powder.

However, as I got older and started looking for herbal alternatives for colds, for example, I came across the root itself. I bought it at a health food store or organic supermarket. I used it chewed in my throat to quickly combat sore throats.

So when a cold is creeping in, I take a small piece of fresh turmeric root and chew on it. A day later, even immediately, I notice how the juice runs down my throat and cleanses it. The sore throat goes away. Of course you can also juice it with lemon and, for example, apple juice. It’s quicker that way.

At first, I was alarmed by the yellowing of my teeth and gums. After doing some research, I learned that it actually serves as a whitener. Also bite off a piece in the evening after you have brushed your teeth, rinse with water and go to sleep. This way the active ingredients remain on the oral mucosa. Brush your teeth the next morning. The throat feels nice and clean. Just brush your teeth well afterwards.

Later, COVID-19 came along, and it helped me enormously when I fell ill with it three times in total. I also took oregano oil orally. But I’ll write about that in a separate post, as there are a few things to keep in mind.

I now regularly have turmeric root at home and give it to my family and children. The root is actually very inexpensive when fresh. I wouldn’t want to be without turmeric anymore.

Origin & botanical classification

Curcuma longa, commonly known as turmeric, belongs to the ginger family (Zingiberaceae). It originates from South Asia, particularly India, where it has been cultivated for more than 4,000 years. Today, it is grown in many tropical and subtropical regions. The rhizome is the main part used both as a spice and medicinal raw material [1].

Image: pixabay

Active ingredients & mechanisms

The rhizome of turmeric contains more than 100 identified compounds. The most important are curcuminoids (curcumin, demethoxycurcumin, bisdemethoxycurcumin), essential oils (turmerone, atlantone, zingiberene), as well as proteins, polysaccharides, and minerals.

• Curcumin is responsible for the characteristic golden-yellow color and exerts strong antioxidant and anti-inflammatory effects.
• Turmeric compounds also modulate multiple molecular targets, such as NF-κB and COX-2, involved in inflammation and cell regulation [2].

These mechanisms explain its wide-ranging traditional and modern medical applications.

Application & health effects

Skin care & external use

When applied externally, turmeric can support wound healing, reduce inflammation, and improve skin tone. It is a traditional ingredient in cosmetic masks for acne, pigmentation disorders, and irritated skin [1].

Tip: Turmeric powder mixed with yogurt or honey makes an excellent natural mask, but be cautious—it may temporarily stain the skin.

Internal applications & metabolism

Scientific studies suggest potential health benefits:

• Digestive support: Turmeric stimulates bile production and may relieve bloating and indigestion.
• Anti-inflammatory effects: Useful in arthritis, joint pain, and chronic inflammation.
• Metabolic effects: May improve lipid metabolism and support blood glucose regulation.
• Neuroprotection & cancer research: Preliminary studies indicate possible protective effects, but evidence is not conclusive [2][3].

Safety & side effects

• Turmeric as a spice is considered safe for daily consumption.
• High doses or long-term use of concentrated extracts may cause gastrointestinal discomfort.
• In rare cases, allergic skin reactions can occur.
• Individuals with gallstones or bile duct obstruction should avoid high-dose supplements.
• As curcumin influences drug metabolism, interactions with anticoagulants and other medications are possible [3].

My knowledge of use

Internally:
I like to prepare “Golden Milk”: warm milk with turmeric, a bit of black pepper (to enhance absorption), honey, and sometimes ginger. This drink is soothing and strengthening, especially in winter.

In addition, when I get sick, I buy organic coconut milk in a can, warm it up a little if the milk is too thick, add 1-2 drops of oregano oil per glass, and drink it before going to bed. Make sure you buy good quality. Organic is always best, of course, or at least low in toxins.
Here is my personal favorite product, which also lasts a long time.
It has helped me with stomach aches. I have learned that it has an antibiotic effect and can kill harmful bacteria in the intestines.
For a quick fix, I simply bite off a 1 cm piece and chew it. I either drink water afterwards if it was more than that or if it is too strong. If my throat is very scratchy, I don’t drink water afterwards so that the turmeric juice can flow down my throat and cleanse it internally.
You can find recipes under Blog/recipes.

Externally:
A simple turmeric-honey paste applied to small blemishes or inflamed skin areas can reduce redness. For everyday skincare, I prefer using cosmetic products with standardized turmeric extract—less risk of staining!

Sometimes I make my own toothpaste with turmeric powder to whiten my teeth as a green and black tea drinker. See blog/recipes.

Beautiful products for external use

Product tip:
Turmeric face mask for radiant skin

Personally, I enjoy a ready-made face mask containing turmeric extract. It combines the traditional effect with modern formulations—without strong yellow staining.

My favorite: The Ayumi Turmeric & Bergamot Face Wash (available in organic shops or amazon It contains natural turmeric extract, bergamot, argan oil and other ingredients. Vegan and free from synthetic fragrances.

https://amzn.to/3KmXSlE

This is also very good: https://amzn.to/4nbSvoe

Product for internal use

Product tip:
Organic Turmeric Powder – culinary & medicinal

This powder can be used in smoothies, curries, or to prepare Golden Milk. High-quality, organic, and without additives.

Transparency Notice: This page contains affiliate links.

Tumeric powder 1000 g : https://amzn.to/3VRRIfW

My favorite oregano oil:
Certified food for consumption—organic oregano oil from Greece: https://amzn.to/46sjBjP

Organic spice blend for beverages such as golden milk: https://amzn.to/4gmV2ci

Here is a good toohtpaste. I use the green one. If you don´t want to make your own toothpaset you can buy this one and add some curcuma powder: https://amzn.to/4mhUvde

DIY recipe: Golden Milk (Turmeric Latte)

Image: pixabay

Ingredients:

• 1 cup plant-based milk
• 1 tsp turmeric powder
• 1 pinch black pepper (important for bioavailability)
• ½ tsp cinnamon (optional)
• 1 tsp honey or agave syrup

Or use just the spice blend wich i mentioned above with milk and sweetener.

Preparation:

1. Heat the milk in a small pot.
2. Stir in turmeric, black pepper, and cinnamon or the spice blend.
3. Simmer gently for 5 minutes.
4. Sweeten with honey before drinking.

Tip: Drink warm before bedtime – supports relaxation and digestion.

DIY recipe: Turmeric face mask for glowing skin

Ingredients:

• 1 tsp turmeric powder
• 1 tbsp vegan yogurt
• 1 tsp honey

Preparation:

1. Mix all ingredients into a smooth paste.
2. Apply to cleansed face and leave on for 10 minutes.
3. Rinse carefully with lukewarm water.

Tip: Use only a small amount and protect clothes, as turmeric can stain.

Conclusion

Curcuma longa is a versatile medicinal plant with millennia of traditional use and modern scientific backing. Its active compounds, particularly curcumin, offer strong anti-inflammatory and antioxidant properties, supporting skin health, digestion, and overall well-being. While culinary use is safe and beneficial, high-dose supplementation should be approached with caution and ideally under medical supervision.

Relevant scientific studies (Open Access)

1. Hewlings SJ, Kalman DS., 2017 – Curcumin: A Review of Its Effects on Human Health. Foods. PMC5664031
2. Kunnumakkara AB, Bordoloi D., Prasad S., et al., 2017 – Curcumin, the golden nutraceutical: multitargeting for multiple chronic diseases. Br J Pharmacol. PMC5429333
3. Gupta SC, Patchva S., Aggarwal BB., 2013 – Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. AAPS J. PMC3535097