A small orange-looking root with lots of perks for health, weight loss, and wellness. Learn more about the benefits of turmeric and more importantly, how to use it in your diet frequently.
Fun Fact: I am not a medical professional and this information is for informational purposes only solely sourced through my own reading. You should always consult your doctor before using any superfoods or supplements. Especially ones that can react with other medications.
What Is Turmeric?
Turmeric is a small, orange looking root you can find in just about every grocery store. And while it may seem simple, it's not. Turmeric is part of the ginger family and is a wonderful, nutrient-dense powerhouse and quite a few turmeric health benefits have been shown
Now, if you're anything like I was, the only time you really use turmeric powder was in a tasty curry because you know it's part of Indian Cuisine.
But this potent root is so much more than that. Turmeric comes with an array of vitamins and minerals and health claims.
If you follow Chris Beats Cancer you'll know that there actually studies of turmeric on cancer prevention and regression which is outstanding!
Turmeric comes from the Curcuma Longa plant. While the turmeric root itself doesn't contain as much curcumin as ideal- if you use a turmeric extract or curcumin capsules you're getting even more turmeric health benefits from the root.
That said, I heard a few years ago that turmeric supplements (like in a capsule) should be paired with black pepper to help it better absorb the curcumin. So if you're shopping around- that's one thing to take note of!
Turmeric Benefits
There have been claims that turmeric powder can do almost anything (almost like apple cider vinegar haha). So proceed with caution.
Below I outline the most common benefits of turmeric.
But of course, many of the claims depend on the person, the potency and the protocol. Chat to a doc to learn more.
Sources used to write this blog post: benefits of turmeric, curcumin the active substance of turmeric, the effect of curcumin supplementation.
Promotes Anti-Inflammation
Inflammation due to processed foods, habits, and intolerances is a slippery slope for disease development.
Ensuring the ingestion of anti-inflammatory foods and herbs regularly (like in this turmeric parley smoothie) can help keep this inflammation at bay. Turmeric powder, specifically curcumin, has been said to drastically lower inflammation within the body.
External Healing Properties
Turmeric has actually been shown to help speed healing, and reduce acne.
I haven't fully delved into whether this is fully based on applying the turmeric directly or if taken internally but it's something to check out!
Can Help Alleviate Arthritis Pain
This one I can chat about personally! I have a lot of issues in my wrists and taking a turmeric powder supplement and increasing turmeric in my diet has helped a lot in regards to range of motion and pain.
Because arthritis stems from chronic inflammation, ingesting turmeric regularly has been shown to help alleviate pain symptoms more so than a common medication.
Helps Promote Weight Loss
A lot of weight gain and obesity stems from chronic inflammation of the bowels.
Since turmeric has such high anti-inflammatory properties, it's been shown to help promote weight loss and help control issues like colitis and IBS.
That said, focusing on quality food, water and reducing processed food will have the biggest bang for your buck.
There's no "magic pill". it's everyday habits and choices that will help weight loss.
Heart Health
While there are many contributors to heart disease, curcumin has been shown to improve the function of the lining of the blood vessels.
This makes your body better able to regulate blood pressure and prevent clotting.
Turmeric For Depression
It seems this is just recently being studied but it seems promising that turmeric can work as an anti-depressant.
One of the major benefits of this is that traditional anti-depressants come with an insane amount of side effects, making it much more natural, healthy, and wise to give this root a try first along with other practices (check out how one man used to exercise and food to scale down his depression)
Boosting The Immune System
Perhaps the biggest thing that I focus on when it comes to turmeric root and turmeric powder.
Turmeric, along with ginger, garlic and onion are one of the roots that help boost your immune system and keep you healthy!
Consuming turmeric on a regular basis is a great way to keep your immune system high and fight off colds.
I use turmeric powder along with the immune-boosting recipes below to help me through cough and cold season.
- Elderberry cough syrup
- Honey and garlic elixir
- Homemade cough drops (if I feel a scratchy throat already here)
- Kitchari: a rice-lentil porridge that follows Ayurvedic principles
The fact that root has the potential to heal so effectively with so little drawback only pushed me more towards believing how essential it is in our day-to-day lives.
If you haven't checked out the book How Not To Die it's also an awesome resource on healing through food!
Note: I am a certified nutrition coach who specializes more in sports nutrition. Thus, I used multiple sources while writing this blog post.
How To Use Turmeric
After diving into the benefits of turmeric within the last few years I've grown accustomed to using it daily.
Below are just a few of the ways I implement turmeric powder into my diet.
Turmeric Tea
One of my favorite ways to boost my turmeric powder intake during the cooler months!
Turmeric tea lattes are healthy, nourishing, and absolutely delicious.
Here’s a video on how to make a golden milk latte you’ll love!
Regarding turmeric, I use it in just about everything but outside of cooking with it, you can also take it in with turmeric-based loose leaf teas!
Read about the benefits of loose leaf tea and grab a turmeric blend to boost your intake.
Fire Cider
While turmeric powder is easy to boost, it's not always as easy using the root. However, homemade fire cider is one thing that I am religious about when we go into cold and flu season.
Fire cider not only uses turmeric root but also onion, ginger, garlic, and apple cider vinegar.
It's a fermented concoction that I use as "immunity shots" and when mixed with raw honey it can even be tasty. Grab my homemade fire cider recipe and watch the exact way I make it below.
What Does Turmeric Taste Like?
I find it tastes a bit peppery but most people describe it as earthy. It’s a spicy, earthy flavor and a little goes a long way.
Turmeric Recipes
Below are a few delicious ways to use turmeric in food.
- Turmeric protein shake
- Anti-inflammatory smoothie
- Turmeric energy balls
- Turmeric chicken and rice
- Ginger turmeric lemonade
- Turmeric roasted potatoes
How To Use Turmeric On Skin
Another way to reap the benefits of turmeric is to use it on your skin and in beauty products! The most popular way to do this is with a turmeric face mask.
It can help reduce redness, bumps, spots – basically any irritation.
It can also be whipped into a turmeric salve for healing cuts.
Frequently Asked Questions About Turmeric And How To Use It
Just as when it’s taken internally, turmeric is great to improve skin inflammation. It can help achieve a “natural glow” and is most used with acne.
There is no one best way. Turmeric comes in a variety of forms from the root as a whole that can be used in cooking, to a powder made from the root which is easier to use in things like smoothies or tea. It also can be taken in capsule form and is best absorb when paired with black pepper. And finally, many people find good use when using turmeric essential oil in some way.
Typically turmeric is used most in curries when paired with other spices like garlic and ginger. It is most commonly paired with a grain like rice or quinoa but can also be used in a marinade for poultry.
One more reminder: I am not a doctor. And while turmeric is generally considered safe for use in medicinal amounts, it's important to talk to a doctor before using it. Both due to your own body as well as how it may react with other medications.
linda spiker says
I adore turmeric! I take capsules and add it to smoothie bowls. Great giveaway. Entered and hope I win!
fitasamamabear says
It definitely kicks butt! So insanely good for you!
Emily @ Recipes to Nourish says
I love turmeric! I mostly love it in cooking but my favorite way to use it is in turmeric tea/Golden Milk. Those turmeric juice shots look great.
fitasamamabear says
Mmm golden milk is one of my favs. I add in cinnamon and nutmeg and it's delicious!
Lindsey Dietz says
Great information! I've found that turmeric really helps with period cramps, too! So anti-inflammatory!
fitasamamabear says
Oh I hadn't even thought of that but it makes sense! it does a bit of everything 😀
Carol Little R.H. says
I am a big fan of turmeric and have been writing about it and using it in my meals and as a medicine for a long time. Thanks for a great article! I applaud all sharing of good info about turmeric as it is truly a potent healer!
Go Turmeric!!
fitasamamabear says
It is a great healer! And such an easy way to boost your health- i love it!
Lauren says
I haven't tried tumeric in my diet yet, but I would love to start. I think the fastest and easiest way is to have the juice shot.
fitasamamabear says
Turmeris is a power house! No matter what way you get it in there will be benefits!
Raia Todd says
Love turmeric! I've been enjoying golden milk a lot lately. 🙂
fitasamamabear says
Oh my god I am obsessed with golden milk- so creamy, yummy and healthy!
Julia says
This is great! I love to use turmeric to make curry lentils. So yummy!!
fitasamamabear says
So tasty!!
amy says
Now I have even more reasons to love tumeric?
fitasamamabear says
Haha there`s a zillion reasons!
Daneisha says
Wow I didn’t know that turmeric had so many health benefits! I especially love that it is know to help prevent cancer. I’m definitely going to be using this spice in my food more often!
http://www.officiallychic.com
fitasamamabear says
Yea the research on its potency with cancer is really neat- a huge perk to including it regularly!
Cristine says
I agree that this spice is so important to good health. Plus it adds some great color to dishes
fitasamamabear says
It does add awesome color!
Jen | My Healthy Homemade Life says
I've been trying to get more turmeric in my diet lately. I've used it for wound care and my hubby takes capsules for his arthritis but like you said, there's a whole lot more to turmeric! My favorite way to consume it is in a curry but you can't have that every day! I've never tried the Golden Milk but I think I'll make one today! Great post!
fitasamamabear says
I could eat curry everyday but my hubby wouldn't haha but golden milk is another fav! Actually I love turmeric eggs too- sounds odd but they're tasty!
Liz says
I didn't know turmeric was so good for you. Looking at everything it can do, I will try to start using it a bit more!
fitasamamabear says
It comes with sooo many benefits!
James Smith says
I've never had turmeric in a drink before. I love ginger and hot water so will try this for sure
fitasamamabear says
If you love ginger you'd like turmeric tea I think (golden milk). It's awesome for you@
Nikki says
Turmeric is pretty awesome. I’m going to have to try it to fix my skin.
fitasamamabear says
It's amazing as an anit-inflammatory- plus it tastes yummy!
Aarika says
I love turmeric! This is a great post offering so many wonderful reasons to include turmeric in our diets. I use it often for its anti-inflammatory benefits. I love the taste too, so I enjoy making turmeric teas and lattes. Awesome article!
fitasamamabear says
Thanks so much Aarika! It's amazing for inflammation and such a great thing to throw into your daily schedule 🙂
Daniella says
Thanks for the information! I've started making an effort to add more Turmeric to my diet, it goes great in curry.
fitasamamabear says
Curry is an awesome way to bump up your intake- so yummy!
Sharon says
Great post! I just bought Turmeric from the grocery store today. I plan to make it a part of my regular diet. I have always known it has so many benefits, but I did not know it can be an anti-depressant!
fitasamamabear says
Yes! It has a zillion benefits (medical note: don't go off medication just to use turmeric without chatting to a doc lol) and it's so easy to get into your daily recipe! Not sure why I love it in scrambled eggs but my girls do too!
Mayumi Liwayway Espina says
Turmeric is known for its myriad of nutritional benefits. It goes well with a lot of dishes and curry is my favorite on the list. It's nice to eat healthy while enjoying your food as well. This article shed a well deserved light to this herb.
fitasamamabear says
Yes! Turmeric is one of my favorites- there's just so many perks to it! Thanks for the kind words 🙂
Lynn Alexander says
I truly believe in the power of turmeric. It makes me feel better every time I drink it.
fitasamamabear says
Me too! I love adding it to as much as I can
Anjan says
Wow, such a nice article on the various use of turmeric. Thanks!
fitasamamabear says
It's one of our staples!