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    Home » Wellness Tips » Healthy Living Tips

    Benefits Of Turmeric & How To Use It

    Modified: Mar 26, 2025 · Published: Oct 3, 2017 by Shelby Stover · This post may contain affiliate links · 52 Comments

    Pin image with text: cream bowl filled with turmeric powder with a wooden spoon and more powder as well as turmeric root around it

    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.

    Turmeric powder in a pot, the turmeric root and grated turmeric around each other.

    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.

    turmeric peach smoothie in a mason jar with a purple straw. Turmeric root and powder and ginger root around it

    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)

    Pin image with text: cream bowl filled with turmeric powder with a wooden spoon and more powder as well as turmeric root around it with text about the benefits of turmeric

    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.

    • Curries, stir fry or roasting veggies
    • Adding turmeric powder to smoothies 
    • Whisking it into eggs
    • Making turmeric tea or "golden milk" 

    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
    Pin image with text: cream bowl filled with turmeric powder with a wooden spoon and more powder as well as turmeric root around it

    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

    What are the benefits of turmeric on skin?

    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.

    The best way to consume turmeric

    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.

    What foods taste best with turmeric?

    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.

     

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    Comments

    1. linda spiker says

      October 03, 2017 at 2:43 pm

      I adore turmeric! I take capsules and add it to smoothie bowls. Great giveaway. Entered and hope I win!

      Reply
      • fitasamamabear says

        October 03, 2017 at 6:51 pm

        It definitely kicks butt! So insanely good for you!

        Reply
    2. Emily @ Recipes to Nourish says

      October 03, 2017 at 3:25 pm

      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.

      Reply
      • fitasamamabear says

        October 03, 2017 at 6:51 pm

        Mmm golden milk is one of my favs. I add in cinnamon and nutmeg and it's delicious!

        Reply
    3. Lindsey Dietz says

      October 03, 2017 at 3:55 pm

      Great information! I've found that turmeric really helps with period cramps, too! So anti-inflammatory!

      Reply
      • fitasamamabear says

        October 03, 2017 at 6:52 pm

        Oh I hadn't even thought of that but it makes sense! it does a bit of everything 😀

        Reply
    4. Carol Little R.H. says

      October 03, 2017 at 3:57 pm

      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!!

      Reply
      • fitasamamabear says

        October 03, 2017 at 6:52 pm

        It is a great healer! And such an easy way to boost your health- i love it!

        Reply
    5. Lauren says

      October 03, 2017 at 7:50 pm

      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.

      Reply
      • fitasamamabear says

        October 04, 2017 at 2:48 pm

        Turmeris is a power house! No matter what way you get it in there will be benefits!

        Reply
    6. Raia Todd says

      October 03, 2017 at 8:01 pm

      Love turmeric! I've been enjoying golden milk a lot lately. 🙂

      Reply
      • fitasamamabear says

        October 04, 2017 at 2:48 pm

        Oh my god I am obsessed with golden milk- so creamy, yummy and healthy!

        Reply
    7. Julia says

      October 03, 2017 at 8:54 pm

      This is great! I love to use turmeric to make curry lentils. So yummy!!

      Reply
      • fitasamamabear says

        October 04, 2017 at 2:48 pm

        So tasty!!

        Reply
    8. amy says

      October 03, 2017 at 9:17 pm

      Now I have even more reasons to love tumeric?

      Reply
      • fitasamamabear says

        October 04, 2017 at 2:49 pm

        Haha there`s a zillion reasons!

        Reply
    9. Daneisha says

      October 04, 2017 at 1:49 am

      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

      Reply
      • fitasamamabear says

        October 04, 2017 at 2:50 pm

        Yea the research on its potency with cancer is really neat- a huge perk to including it regularly!

        Reply
    10. Cristine says

      October 04, 2017 at 11:14 am

      I agree that this spice is so important to good health. Plus it adds some great color to dishes

      Reply
      • fitasamamabear says

        October 04, 2017 at 2:50 pm

        It does add awesome color!

        Reply
    11. Jen | My Healthy Homemade Life says

      October 04, 2017 at 1:15 pm

      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!

      Reply
      • fitasamamabear says

        October 04, 2017 at 2:51 pm

        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!

        Reply
    12. Liz says

      October 04, 2017 at 1:22 pm

      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!

      Reply
      • fitasamamabear says

        October 04, 2017 at 2:51 pm

        It comes with sooo many benefits!

        Reply
    13. James Smith says

      October 05, 2017 at 5:15 pm

      I've never had turmeric in a drink before. I love ginger and hot water so will try this for sure

      Reply
      • fitasamamabear says

        October 05, 2017 at 8:52 pm

        If you love ginger you'd like turmeric tea I think (golden milk). It's awesome for you@

        Reply
    14. Nikki says

      October 05, 2017 at 6:51 pm

      Turmeric is pretty awesome. I’m going to have to try it to fix my skin.

      Reply
      • fitasamamabear says

        October 05, 2017 at 8:51 pm

        It's amazing as an anit-inflammatory- plus it tastes yummy!

        Reply
    15. Aarika says

      October 08, 2017 at 12:28 am

      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!

      Reply
      • fitasamamabear says

        October 09, 2017 at 12:11 am

        Thanks so much Aarika! It's amazing for inflammation and such a great thing to throw into your daily schedule 🙂

        Reply
    16. Daniella says

      October 10, 2017 at 1:43 pm

      Thanks for the information! I've started making an effort to add more Turmeric to my diet, it goes great in curry.

      Reply
      • fitasamamabear says

        October 10, 2017 at 4:05 pm

        Curry is an awesome way to bump up your intake- so yummy!

        Reply
    17. Sharon says

      December 18, 2018 at 2:44 pm

      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!

      Reply
      • fitasamamabear says

        December 20, 2018 at 6:08 pm

        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!

        Reply
    18. Mayumi Liwayway Espina says

      December 25, 2018 at 3:36 am

      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.

      Reply
      • fitasamamabear says

        December 27, 2018 at 3:20 pm

        Yes! Turmeric is one of my favorites- there's just so many perks to it! Thanks for the kind words 🙂

        Reply
    19. Lynn Alexander says

      January 04, 2019 at 1:31 pm

      I truly believe in the power of turmeric. It makes me feel better every time I drink it.

      Reply
      • fitasamamabear says

        January 07, 2019 at 3:17 pm

        Me too! I love adding it to as much as I can

        Reply
    20. Anjan says

      January 21, 2019 at 11:04 am

      Wow, such a nice article on the various use of turmeric. Thanks!

      Reply
      • fitasamamabear says

        January 21, 2019 at 5:42 pm

        It's one of our staples!

        Reply

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    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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