Health Benefits of Potato (Aloo)

About Potato/Aloo

The potato or aloo is very healthy, starchy and edible tuberous root vegetable cultivated once a year in many regions of the world. It is one of the largest used vegetable of the world, belongs to the Solanaceae family. Historically, potatoes are being cultivated since thousands of (7,000 to 10,000) years ago with more than thousands varieties.

China is the largest producer of the potatoes all over the world. One third of the total production of worldwide potatoes is produced by the India and China. It is a very comfortable food can be used and eaten in many ways like mashed, roasted, baked or etc.

Benefits of Potato/Aloo

Potatoes are very healthy food as they are packed with nutrients nourishing the human body. They have variety of amazing nutritional health benefits. It is a food liked by almost all the people because of its taste and health nourishing properties. Some of the nutritional health benefits of the potatoes are mentioned below:

Benefits of Potato for Heart

Regulates Heart Functioning

• It contains soluble dietary fibers which help in regulating the heart functioning by lowering down the bad cholesterol in the blood.

Prevents from Hypertension

• It contains a special compound called kukoamine which has blood pressure lowering property thus helps in preventing from the hypertension.

Controls Normal Blood Pressure

• It contains low sodium and high potassium level which helps in controlling normal blood pressure.

Benefits of Potato for Digestive System

Manages Digestive Functioning

• It contains insoluble dietary fibers which help in managing the digestive functioning.

Keeps Stomach Full

• It makes the stomach full for longer thus aids in the weight management.

Source of Phytochemicals

• It contains variety of phytochemicals including flavanoids which have their own health nourishing effects.

Relieves Constipation and Hemorrhoid

• Eating boiled or steamed potato provides relief from the constipation and hemorrhoids by promoting the stool passage soft and hydrated.

Benefits of Potato for Skin

Nourishes Skin

• It is the rich source of various types of vitamins (vitamin A, B, C, E, K and etc) thus provides best nourishment to the skin.

Makes Skin Healthy and Glowing

• Vitamin C found in it helps in preventing from cellular damage, assists in the collagen production and iron absorption thus makes the skin healthy and glowing.

Good Face Pack

• It acts as a good face pack if the mixture of crushed potato pulp and honey is applied to the face skin.

Cures Skin Problems

• It helps in curing pimples, black spots, acne and etc skin problems.

Relieves Pain of Burned Skin

• It provides instant relief from the pain of burned skin if potato pulp is applied to the affected areas as well as promotes faster healing.

Other Health Benefits of Potato

Prevents Ageing

• It contains lots of phytonutrients compounds having antioxidant properties such as carotenoids, caffeic acid, flavonoids, patatin and etc which have ability to protect against free radicals and ageing.

Contains Vitamin B6

• It contains vitamin B6 which is mostly required by the body for the synthesis of proteins and nucleic acids.

Enhances Wound Healing

• It enhances the wound healing process and keeps teeth and gums healthy.

Boosts Immunity

• It boosts up the immune system of the body thus prevents from various infections.

Enhances Athletic Performance

• It helps in enhancing the athletic performance as vitamin B6 found in it helps in breaking down the glycogen molecules stored in the cells and liver into sugar.

Relieves Pain and Inflammation

• It provides relief from the pain and inflammations of the rheumatism as it is good source of the calcium and magnesium.

Makes Bones Strong

• It is a root vegetable having all the essential minerals which helps in making bones strong and promotes proper functioning of nerves and muscles.

Reduces Risk of Kidney Stones

• It reduces the risk of kidney stones formation as it is the rich source of magnesium which prevents from the unnecessary accumulation of the calcium in kidney.

Prevents Anemia

• It is an excellent source of iron and folate which are required by the body for red blood cells production thus it prevents from the anemia.

Benefits of Potato for Brain and Nervous System

Nourishes Neurological Cells

• It contains vitamin B6 which helps in maintaining the nervous system functioning by nourishing the neurological cells.

Rich Source of Vitamin B6

• Vitamin B6 is required by the body to produce neurotransmitter to transmit messages all over the body through nerves.

Prevents Brain Disorders

• It helps in preventing from the brain disorders like depression, sleep disorders during night, and etc.

Relaxes Body and Mind

• It enhances the secretion of adrenaline hormones which relaxes the body and mind thus prevents from the stress.

Benefits of Potato for Cancer Prevention

Eliminates Toxic Substances

• Vitamin B6 found in it performs great role in the methylation thus prevents from various cancer by promoting elimination of the toxic substances from the body.

Benefits of Potato for Weight Gain

Energizes Body

• It is very energetic food full of high amount of carbohydrates and very little protein which makes it an ideal diet for the weak and lean people to put on the weight immediately.

Fulfills High Energy Needs

• High amount of vitamins B and C found in it helps in the proper absorption of carbohydrates. It aids as a main diet of the sumo wrestlers and other athletes to fulfill their high energy needs.

Benefits of Potato Juice

Treats Gastrointestinal Disorders

• Drinking half glass of raw potato juice helps in treating gastritis, gastric ulcer, colitis, intestinal ulcers as it has anti-acid and wound healing properties.

Relieves Pain and Inflammation

• It acts as a wonderful anti-inflammatory agent thus provides relief from the joint pain, back pain and inflammations in arthritis.

Alkalizes Whole Body

• It is very alkaline in the nature which alkalizes the whole body thus prevents from cardiovascular diseases and cancer.

Flushes out Uric Acid

• It is a wonderful treatment for the gout as it promotes flushing out of the uric acid from the body.

Lowers Down Cholesterol Level

• It helps in improving the overall body health by lowering down the cholesterol level.

Flushes out Toxin

• It is a very good and inexpensive detoxifying agent flushes out the toxin from liver and gallbladder.

Beauty Benefits/Benefits of Potato Juice for Face Skin and Hair

Treats Eczema and Acne

• It is a good home remedy to treat eczema and acne problems thus clears out the skin in less time.

Keeps Skin Healthy and Soft

• Applying cold potato juice on the skin provides help in treating blemishes, sun burn, wrinkles and gives skin a healthy glow and softness.

Removes Dark Circles

• It removes dark circles under eyes if applied with cotton balls.
• Rub a cotton ball dipped in the juice to get rid of a tired face and eyes.

Lightens Skin Color

• Applying potato juice with some drops of lemon juice to the skin lightens the skin color naturally.

Makes Skin Flawless and Wrinkles Free

• Applying the mixture of potato juice, multani mitti and lemon juice to the skin gives flawless and wrinkled free skin.

Prevents from Anti-Aging

• Applying the mixture of potato juice and curd prevents from anti-aging by fully hydrating the skin and reducing the fine lines.

Cures Eye Puffiness

• Applying the mixture of cucumber juice and potato juice to the face lightens the skin tone and cures eye puffiness.

Remedy to Dry Skin

• It is very good home remedy for the dry skin problem not responding to any lotion or cream. Drinking a glass of potato juice on daily basis protects skin from the harmful toxins.

Promotes Hair Growth

• Applying potato juice to the hair as a mask promotes faster hair growth.

Makes Hair Silky and Smooth

• Applying the mixture of potato juice, an egg white and honey to the hair for 2 hours the then wash with any mild shampoo makes the hair silky, smooth, black and long.

Prevents Hair Greying

• It is a very good home remedy to get prevented from the grey hair. Washing the hair after using shampoo with cool boiled water of potato peeling provides the hair natural black color.

Prevents Hair Loss

• Applying the hair mask of potato juice, honey and aloevera juice to the hair roots and scalp for 2 hours and then wash with any mild shampoo prevents from the hair loss.

Nutritional Benefits of Raw Potato/Aloo per 100 g

(Source: USDA Nutrient Database)

Energy: 70 Kcal

Carbohydrates  17.47 g

Starch: 15.44 g

Dietary Fibers: 2.5 g

Water: 75 g

Protein: 1.89 g

Total Fat: 0.10 g

Saturated fatty acids: 0.03 g

Polyunsaturated fatty acids: 0.04 g

Vitamins

Thiamin: 0.081 mg

Riboflavin: 0.038 mg

Niacin: 1.149 mg

Pantothenic acid: 0.279 mg

Pyridoxine: 0.239 mg

Folates: 18 mcg

Vitamin A: 7 IU

Vitamin C: 11.4 mg

Vitamin K: 2.9 mcg

Vitamin E: 0.01 mg

Electrolytes

Sodium: 6 mg

Potassium: 455 mg

Minerals

Calcium: 10 mg

Iron: 0.73 mg

Magnesium: 22mg

Manganese: 0.141mg

Phosphorus: 61 mg

Zinc: 0.33 mg

Copper: 0.11 mg

Selenium: 0.3 μg

Phyto-nutrients

Beta-carotene: 4 mcg

Lutein-zeaxanthin: 21 mcg

How to Enjoy Potato

Potato can be enjoyed in many ways as it is used in many cuisines all around the world. According to the health point of view, it is best to eat potato with its whole skin as it is concentrated source of the healthy nutrients including dietary fibers. It is enjoyed as a boiled, fried, baked, cooked vegetable in combination with other vegetables, aloo bhujiya, steamed, diced potato, mashed potatoes with milk, yogurt or butter, potato filling, aloo curry, aloo paneer, french-fried potatoes, aloo chips, soup, roasted, sliced, pancakes and etc.

How to Select and Store Potato

Always buy fresh, firm, solid, smooth, bright colored, well shaped potatoes from the market. Avoid buying bad smelling, wrinkled, spotted, bruised, sprouted, greenish, cut and etc. It can be stored for long time if placed in the dark, cool, dry and safe place. Store it away from the direct sun light, heat and moisture to avoid early decay.

Disadvantages, Side Effects and Precautions of Potato

• Be careful of the potato purchasing from the market as they may be organically produced and cause some serious health issues because of the availability of the organic pesticides residues on the potato skin. Harmful chemicals found in the pesticides may affect the functioning of major organs like liver, nervous system, kidney and etc.
• Eating processed and fried foods of potatoes (potato chips, aloo pakode, french fries and etc) should be avoided as they contain a harmful compound called acrylamide which lead to the serious health disorders.
• Eating potatoes more than the daily requirement should be avoided as they contain some other toxic substances such as solanine, alkaloids and etc which cause variety of health problems such as weakness, nausea, headache, diarrhea, stomach cramps, dizziness muscle cramps, memory loss, loss of concentration, and even coma.
• Sometimes potato juice may cause diarrhea in some people so it should be taken care of before drinking. It should also be avoided drinking potato juice if the stomach is upset.

How Much Potato to Eat

As it has been mentioned in this article that potato has some health benefits as well as some disadvantages and side effects thus it is very clear that eating potatoes need some precautions to make a healthy balance. Daily requirement of the potato depends on the age and health conditions of the person. However, regular and normal eating on daily basis is not harmful.

Health and Medicinal Benefits of Turmeric (Haldi)

About Turmeric/Haldi

Turmeric or Haldi is also known as the Curcumin because of its Botanical name (Curcuma longa). It is a rhizome and perennial plant (cultivated once a year) belongs to the Zingiberaceae family just like ginger. It was originated in the southern region of the India (Tamilnadu). Because of its valuable health benefits and medicinal importance, it has been famous as the queen of the spices.

Benefits of Turmeric/Haldi

Turmeric or haldi has wide range of nutritional health benefits and medicinal importance all over the world as it contains anti-oxidant, anti-bacterial, anti-viral, anti-carcinogenic, anti-depressant, expectorant (cold and cough reliever), anti-septic, anti-fungal, anti-flatulent (carminative), anti-retroviral, anti-mutagenic, blood purifier, anti-inflammatory and etc properties. It is loaded with the rich amount of vitamins, minerals, proteins, dietary fibers, fatty acids, phyto-nutrients and etc healthy nutrients. Some of the nutritional health benefits of the turmeric are mentioned below:

Benefits of Turmeric in Food

Provides Color and Flavor

• It is used to add as a spice in the curries and gravy dishes to offer rich color and flavor.

Used as Preservative

• It is a cheap preservative agent makes eatable things to preserve for more days.

Natural Pesticide

• It is a natural pesticide sends away the household insects, termites, ants, and etc.

Benefits of Turmeric for Hair

Relieves Dandruff

• Applying paste of turmeric powder and olive oil on the scalp for 15 mins provides relief from the dandruff.

Prevents Hair Loss

• It prevents from the hair loss by nourishing the hair follicles by root.

Benefits of Turmeric and Honey

Manages Blood Pressure

• It helps in decreasing the bad cholesterol level and manages blood pressure to the normal level.

Protects from Cancer

• It promotes all over body health and protects against the Cancer.

Reduces Risk of Irritable Bowel Syndrome

• It detoxifies the liver, assists in the good digestion and prevents from the risk of irritable bowel syndrome.

Benefits of Turmeric for Digestive System and Weight Loss

Stimulates Bile Production

• It helps in relieving indigestion, bloating, gas and stimulates weight loss by stimulating bile production from gallbladder. Extra bile enhances more fat digestion and helps in controlling weight.

Prevents Digestive Disorders

• It prevents from the digestive disorders like inflammatory bowel disease including Crohn’s disease, ulcerative colitis and etc.

Medicinal Benefits of Turmeric/Haldi

Contains Powerful Medicinal Property

• Haldi is a most powerful medicinal property containing spice due to the availability of the bioactive compounds.

Powerful Anti-Inflammatory and Antioxidant Agent

• It contains various curcuminoids (like Curcumin) which acts as a most powerful anti-inflammatory and antioxidant agent.

Inhibits Growth of Tumor Cells

• Curcumin found in it is a poly-phenolic compound has ability to inhibit the growth of tumor cells thus prevents from the pancreatic cancer, multiple myeloma, breast cancer, prostate cancer, colon cancer and etc.

Contains Essential Oils

• It has variety of health nourishing essential oils (cineole, termerone, curumene, curlone, p-cymene and etc) which have amazing beneficial effects on the health.

Prevents Plaque Formation in Brain

• Its anti-inflammatory and anti-amyloid properties help in preventing from the amyloyd plaque formation in the brain and risk of Alzheimer’s disease.

Reduces Risk of Coronary Artery Diseases

• It has no cholesterol but rich in dietary fibers which are very beneficial for controlling the blood cholesterol level and blood pressure thus prevents from the coronary artery diseases, stroke and other heart risks.

Prevents from Degenerative Diseases

• It prevents from the various diseases like metabolic syndrome and various other age related degenerative diseases.

Neutralizes Free Radicals

• It powerful antioxidant property helps in neutralizing the harmful free radicals as well as stimulates body to create its own antioxidant enzymes.

Boosts Brain Functioning

• It helps in boosting the brain functioning by enhancing the brain derived neurotrophic factors (type of growth hormone) thus lowers the risk of brain problems.

Reduces Pain and Inflammation

• It reduces pain and inflammations during arthritis, osteoporosis, and rheumatoid arthritis.

Treats Depression

• It helps in treating depression as it a good home remedy acts as an antidepressant.

Promotes Wound Healing

• It is a very good antiseptic and antibacterial agent helps in early healing of the wounds like cuts and burns.

Manages Insulin and Glucose Level

• It helps in controlling diabetes and it symptoms by managing the insulin levels and blood glucose level thus prevents from the type-2 diabetes.

Boosts Body Immunity

• It contains lipopolysaccharide which helps in boosting the body immune system and develops resistance against the bacterial, viral and fungal diseases.

Relieves Digestive Disorders

• It provides relief from stomach gas, diarrhea, morning sickness, vomiting, cold, cough and etc seasonal problems.

Inhibits Bacterial Growth

• It helps in inhibiting the bacterial growth in the intestine and makes digestive system healthy by working as a powerful cleaning agent.

Relieves Respiratory Tract Inflammation

• It provides relief from the inflammation during asthma and other respiratory problems if the mixture of turmeric powder and warm milk is taken.

Good Liver Detoxifier

• It is a good liver detoxifier which enhances the vital enzymes production in the body and removes toxin from the body.

Benefits of Turmeric Powder

Strong Therapeutic Agent

• Turmeric is the good source of curcumin and volatile oils which are very strong therapeutic agent and prevents from the cough and cold.

Relieves Irritation

• It provides relief from the irritating sensation in the throat and sore throat. Drinking hot milk by adding half tsf turmeric provides instant relief.

Treats Teeth and Gum Problems

• It helps in treating gum pain, swelling and other problems if the mixture of turmeric powder, salt and mustard oil is applied on the teeth and gums before sleeping time at night and wash with warm water after half an hour.

Strengthens Teeth

• It helps in strengthening teeth and treating weak teeth problem if teeth are brushed with turmeric powder and khane ka soda in equal amounts.

Relieves Toothache

• It provides relief from the toothache if tooth is massaged with mixture of haldi powder and mustard oil before sleeping.

Relieves Allergy and Cold

• It provides relief from the allergy, extra cold and shivering problem during winter if 1 tsf of mixture (roasted turmeric powder and desi ghee) is taken with honey for four to five months two times a day regularly.

Relieves Asthma Symptoms

• It provides relief from the asthma symptoms and other respiratory problems if smoke of turmeric powder and ghee (heat the mixture on low flame) is inhaled with nose.

Relieves Pain

• It provides instant relief from the pain (anywhere in the body) if the warm mixture of haldi and ginger is applied to the area two time a day.

Treats Sprain Problem

• It helps in treating pain and swelling due to sprain problem if the mixture of 1 tsf turmeric powder, 1tsf honey and half tsf chuna powder is applied in a thick layer to the affected area.

Relieves Cold and Cough

• Sipping boiled and cooled mixture of water, haldi and salt or water, haldi and black pepper provides relief from the cold, cough, throat pain and tonsil. Avoid drinking water till one hour. Taking 1tsf of mixture (haldi and ginger powder) with warm milk or water also provides relief.

Increases Hemoglobin Level

• It provides relief during anemia by increasing the level of hemoglobin in blood if half tsf haldi powder is taken with luke warm milk two times a day.

Treats Seasonal Wounds

• Applying the paste of haldi and laung or coconut oil and haldi on the seasonal wounds (fode and funsi) on skin provides relief from the problem.

Benefits of Turmeric Powder for Skin and Face

Reduces Ageing Signs

• It acts as a very good anti-inflammatory and anti oxidative agent which helps in reducing ageing signs such as wrinkles, dryness, fine lines on the skin, stretch marks, blemishes, acne problems, cracked heels and etc. It provides skin a flawless, smooth, glowing and fair look.

Purifies Whole Blood

• Eating turmeric roots with warm water or warm milk in the early morning with empty stomach helps in making skin very clear and glow as well as free of wrinkles and blemishes. It purifies the whole blood and prevents from acne problems.

Provides Clear and Fair Skin

• Paste of turmeric powder and natural bleaching agent lemon juice acts as an effective skin whitener. Applying the mixture of 1 tsf turmeric powder and 3 tsf lemon juice on the face for 10-15 mins and wash with water, provides clear and fair complexion skin.

Makes Skin Glowing

• Applying the mixture of 1 tsf turmeric powder and 3 tsf of milk on the face for 10-15 mins is also very beneficial and gives skin glowing and clear look.

Contains Natural Oils

• It contains natural oils which nourishes and moisturizes the skin deeply.

Makes Skin Healthy and Soft

• Applying the mixture of turmeric powder and oils like olive, castor, coconut or almond oils (any of them) makes skin healthy and soft.

Makes Skin Blemishes and Spots Free

• Massaging face with the mixture of gram flour, turmeric powder, lemon juice and milk for 5 mins and wash after 20 mins, makes skin blemishes and spots free.

Nice Face Pack

• Applying the face pack of turmeric powder and tomato juice and wash with normal water after drying, makes skin clear, flawless and glowing.

Prevents Chromosome and DNA Damage

• It prevents from the radiation-induced chromosome and DNA damage thus prevents from the early ageing.

Relieves Acne Problems

• Applying the face pack of turmeric powder and sandalwood provides relief from the acne problems.

Relieves Burned Skin

• Its antiseptic property provides instant relief from the burned skin if it is applied with aloevera juice on the affected part.

Treats Cracked Heel

• Applying the mixture of coconut oil (or castor oil) and turmeric powder to the cracked heel for 10-15 mins provides relief and gives smooth skin.

Benefits of Turmeric Tea

Relieves Seasonal Problems

• Turmeric tea is a good home remedy to get relief from the seasonal problems. Boil some water with turmeric powder and let it cool for 8-10 mins, add some honey and lemon juice and take a sip.

Increases Duration of Life

• Consumption of turmeric tea on daily basis increases the duration of life.

Benefits of Turmeric Milk

Treats Infections

• It provides relief from the microbial, bacterial and viral infections by treating illnesses and lung congestion.

Strengthens Spinal Cord, Bones and Joints

• It is a very good natural pain reliever provides relief from the ache and pain as well as strengthens the spinal cord, bones and joints.

Cleanses Lymphatic System

• It helps in cleansing the lymphatic system by boosting the liver functions as it is a liver detoxifier and blood purifier.

Relieves Menstrual Cramps and Pain

• It is a natural antispasmodic which provides instant relief from the menstrual cramps and pain.

Induces Peaceful Sleep

• It contains a special amino acid called tryptophan which helps in inducing calm and peaceful sleep during night.

Nutritional Benefits of Turmeric/Haldi per 100 g

(Source: USDA Nutrient Database)

Energy: 354 Kcal

Carbohydrate: 64.9 g

Dietary Fibers: 21 g

Sugar: 3.2 g

Protein: 7.83 g

Fat: 9.88 g

Saturated Fat: 3.1 g

Monounsaturated Fat: 1.7 g

Polyunsaturated Fat: 2.2 g

Fatty Acids

Omega-3 Fatty Acid: 482 mg

Omega-6 Fatty Acid: 1.7 g

Vitamins

Thiamin: 152 mcg

Riboflavin: 0.233 mg

Niacin: 5.140 mg

Pyridoxine: 1.80 mg

Vitamin C: 25.9 mg

Vitamin E: 3.10 mg

Vitamin K: 13.4 µg

Folates: 39 µg

Choline: 49.2 mg

Betaine: 9.7 mg

Electrolytes

Sodium: 38 mg

Potassium: 2525 mg

Minerals

Calcium: 183 mg

Copper: 603 µg

Iron: 41.42 mg

Magnesium: 193 mg

Manganese: 7.83 mg

Phosphorus: 268 mg

Zinc: 4.35 mg

Selenium: 4.5 mcg

Phytosterols: 82 mg

How to Enjoy

Turmeric or haldi can be enjoyed in variety of ways such as spices, medicinal, cooking, beauty and etc purposes. It provides cooked recipes a nice color and flavor. It can be added to the egg salad, fried rice with dry fruits, mix veg, curries, soups, tea, pulses and etc. It adds lots of healthy and essential nutrients to the body health if eaten on daily basis.

How to Select and store

Turmeric is widely available in the markets and supermarket at affordable prices in various forms like whole dried, powdered, paste, capsules and other supplement forms. Purchasing powdered turmeric is comfortable however whole dried turmeric is best to chose to get pure and avoid mix up of other things. Always go for the organically grown turmeric available in the market to avoid the side effects of harmful chemicals used in inorganically grown turmeric. It can be stored for long time safely in the air tight container, cool, dry and dark place. Fresh and green turmeric rhizome can be stored for days in the refrigerator.

Disadvantages, Side Effects and Precautions

In spite of having amazing health benefits, turmeric has some disadvantages and side effects which needs careful precautions. Some of are mentioned below:

• Some people are very sensitive and may get problems like stomach upset, dizziness, nausea, abnormal heart rhythm, dehydration, diarrhea, intestinal cramps, liver distress, constipation and etc if taken in high amount.
• It needs some precautions during pregnancy and breast-feeding so, taking turmeric orally or by mouth should be avoided as it stimulates uterus (premature uterine contractions) and cause menstrual bleeding, miscarriage thus high risk for pregnancy.
• It should be avoided during the gastro esophageal reflux disease and gallbladder problems like bile duct obstruction, gallstones and etc as it may worse the problems.
• It has mild tendency to slow down the process of blood clotting thus should be avoided during and after surgery.
• It should be strictly avoided with some medications like Non-steroidal anti-inflammatory drugs, anticoagulant or antiplatelet drugs.
• It has mild tendency to lower down the blood pressure and blood sugar level thus it should be avoided by the person taking medications for the high blood pressure and diabetes.
• It should be avoided taking orally as it has problem in getting absorbed well.
• It may increase stomach acid level and cause hyper acidity which lead to the heartburn, stomach ulcer, intestinal ulcer and etc.
• Some people have problems with external application of the turmeric on skin and may develop rashes.
• It should be avoided during some serious health problems such as obstructive jaundice, hepatitis, acute bilious colic, cholecystitis (inflammation of gall bladder) and obstruction of gall bladder.

How Much Turmeric to eat in a Day

It is very necessary to eat only required amount of the turmeric by the normal and healthy person on daily basis as its high dose may lead to some serious health disorders mentioned above. Eating how much turmeric a day depends on the age, weight, sex and health conditions of the person however, getting its all the medicinal benefits one can eat approximately 300-500 mg of the turmeric daily. It is must to consult healthcare providers if any side effect occurs or to know more details about the daily dose.