Brenda Khan
Turmeric is a spice with powerful anti-inflammatory properties and several health benefits. It is made from the roots of the Curcuma longa plant and is a relative of ginger. It has been used in cooking and traditional medicine in China and India for hundreds of years. It has an earthy, bitter taste and can be added to sweet and savoury foods and drinks. Here are some ways to include turmeric in your diet.
How do I use turmeric in my diet?
| Characteristics | Values |
|---|---|
| Form | Turmeric is available in root, powder, and supplement form. |
| Quantity | A dose of 500 mg to 2,000 mg of turmeric is usually recommended. |
| Time | Turmeric is best taken shortly before or after a meal or large snack. |
| Frequency | Turmeric can be taken twice a day. |
| Food pairings | Turmeric can be added to sweet and savoury dishes, including eggs, rice, oatmeal, stew, grains, chutney, lentils, vegetables, soups, curries, and baked goods. |
| Drink pairings | Turmeric can be added to tea, golden milk, hot chocolate, and coffee. |
| Supplement pairings | Turmeric supplements can be taken with food containing healthy fats (avocados, nuts, seeds, and oils) to aid absorption. |
| Enhancers | Black pepper can be added to turmeric to enhance absorption and increase the amount of curcumin the body absorbs. |
| Preparation | Fresh, raw turmeric can be peeled, sliced, diced, or grated. |
| Cautions | Turmeric may stain anything it touches. Turmeric supplements may have side effects and drug interactions, so it is important to speak with a healthcare provider before taking them. |
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What You'll Learn
Turmeric tea
Turmeric is a spice that can be added to sweet and savoury foods and drinks. It has powerful anti-inflammatory, antioxidant, and anti-cancer properties, and adding it to your diet could benefit your overall health. Turmeric tea, also known as golden milk or haldi doodh in Hindi, is a traditional healing drink with a vibrant yellow colour and a bounty of health benefits. Here are some tips and recipes to make your own turmeric tea at home:
Preparation:
Basic Turmeric Tea Recipe:
Combine the sliced turmeric or turmeric powder with hot water or milk to make a comforting beverage. Bring the mixture to a simmer, then reduce the heat and maintain a gentle simmer for about 5 minutes. Remove from the heat and carefully pour the mixture through a mesh sieve into a mug. Serve hot and enjoy!
Golden Milk Turmeric Tea:
Golden milk is a popular variation of turmeric tea that is both nourishing and delicious. To make it, combine 4 tablespoons of turmeric powder with a few turns of black pepper, a dash of cinnamon, a dash of cardamom, and 1/2 cup of water. Simmer the mixture on low heat for 15 minutes to form a paste. To make the tea, simply heat your choice of milk (dairy or non-dairy) and add a 1/4 teaspoon of the golden milk paste. Feel free to experiment with the measurements and add honey or other sweeteners to taste.
Additional Tips:
- Black pepper improves the absorption of turmeric, so consider adding a crack of black pepper to your tea for enhanced health benefits.
- Turmeric tea pairs well with other ingredients like lemon, orange, honey, maple syrup, cinnamon, ginger, and mint.
- For a summer twist, add a splash of orange juice or apple cider vinegar to your tea for a zesty detox drink.
- Turmeric tea can be made in larger batches and stored in the refrigerator for up to 3-4 days, although fresh is always best.
So, whether you're looking for a soothing mid-day pick-me-up or a relaxing evening ritual, give turmeric tea a try and enjoy the potential health benefits of this golden beverage.
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Turmeric supplements
Turmeric is a deep, golden-orange spice known for adding colour, flavour, and nutrition to foods. It has powerful anti-inflammatory, antioxidant, and anti-cancer properties, and adding it to your diet could benefit your overall health.
It is important to note that while turmeric supplements can provide health benefits, they may not be suitable for everyone. High doses of curcumin in concentrated turmeric supplements can interact with certain medications, including pain relievers, blood thinners, and immunosuppressive drugs. Additionally, turmeric supplements may increase the risk of kidney stones, especially if there is a family history. As with any dietary supplement, it is advisable to consult a physician before use, especially if you have any existing medical conditions or allergies.
If you are considering taking turmeric supplements, look for products that contain black pepper or piperine, as this can enhance the absorption of curcumin. Check the ingredient list to ensure the supplement is free from fillers or binders and opt for those made with high-quality, globally sourced ingredients. It is also important to follow the recommended dosage instructions on the supplement packaging.
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Turmeric in cooking
Turmeric is a spice with powerful anti-inflammatory properties and health benefits. It has an earthy, bitter taste and can be added to sweet and savoury foods and drinks. It is made from the roots of the Curcuma longa plant and is a relative of ginger. It has been used in cooking for hundreds of years, particularly in Indian cuisine, and is known for adding colour, flavour, and nutrition to foods.
Turmeric can be used in a variety of ways in cooking. It can be added to curries, scrambled eggs, frittatas, tofu scramble, soups, and baked goods. It can also be used to make tea or "golden milk", a comforting drink made with milk, ground turmeric, and warming spices like ginger and black pepper. To make golden milk at home, mix a teaspoon of ground turmeric into 1 cup of heated milk or non-dairy milk, and add ingredients like black pepper, ginger, and honey to taste.
Turmeric can also be used to roast vegetables. Simply toss fresh vegetables like cauliflower, broccoli, and carrots with a mixture of turmeric, black pepper, cumin, salt, and olive oil until well-coated, then roast until tender. Turmeric can also be used to make roasted nuts. Combine 4 cups of mixed nuts with 2 tablespoons of maple syrup, 2 tablespoons of melted coconut oil, 2 teaspoons of ground turmeric, 2 teaspoons of chilli powder, 1 teaspoon of paprika, 1 teaspoon of salt, and half a teaspoon of black pepper.
When using turmeric in cooking, it is important to note that it may stain anything it touches due to its bright yellow colour. It is also recommended to pair turmeric with black pepper to enhance its absorption and boost the amount of curcumin your body absorbs.
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Turmeric's health benefits
Turmeric is a spice with powerful anti-inflammatory, antioxidant, and anti-cancer properties. It has an earthy, bitter taste and can be added to sweet and savoury foods and drinks. It is made from the roots of the Curcuma longa plant, a relative of ginger, and has been used in cooking and traditional medicine in China and India for hundreds of years.
Turmeric's active compound, curcumin, gives it its vibrant yellow colour and provides antioxidant activity to help neutralise free radicals in the body. Curcumin also has anti-inflammatory properties, which can help manage conditions such as arthritis and other joint disorders, colitis, allergies, and infections. In addition, diets rich in plant-based foods like turmeric are associated with the prevention of medical conditions such as cancer and heart disease.
To add turmeric to your diet, try adding it to eggs, rice, oatmeal, soups, curries, or baked goods. You can also drink it in the form of tea or "golden milk," a comforting drink made with milk, ground turmeric, and warming spices like ginger and black pepper. When cooking with turmeric, it is recommended to pair it with black pepper, as this enhances the bioavailability of turmeric, making smaller doses more effective.
Turmeric supplements are also available, but it is important to speak with a healthcare provider before taking them, as they may have side effects and drug interactions. Some of these side effects include an increased risk of bleeding when taken with warfarin and enhanced side effects when taken with tacrolimus.
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Turmeric's side effects
Turmeric is a golden-orange spice that adds colour, flavour, and nutrition to foods. It is known to have powerful anti-inflammatory, antioxidant, and anti-cancer properties. While it is safe for most people when enjoyed in tea or food, there are some side effects to be aware of.
Turmeric may cause digestive problems, including nausea, abdominal pain, and diarrhea. These side effects are more common at higher doses. Some people may also experience an allergic reaction to turmeric, with symptoms such as a rash, hives, or abdominal pain.
Additionally, turmeric can interact with certain medications and increase the risk of bleeding in people taking blood thinners like warfarin. It may also affect hormone-sensitive conditions and increase the risk of kidney stones. It is important to note that turmeric supplements may contain higher concentrations of curcumin than what is typically consumed in food or drink. Therefore, it is always recommended to consult a healthcare professional before taking any supplements.
Pregnant and breastfeeding individuals should also exercise caution. While turmeric is commonly used as a spice in small amounts during pregnancy and breastfeeding, there is limited information on the safety of using medicinal amounts. It is advised to avoid taking medicinal amounts of turmeric during pregnancy as it may stimulate the uterus and put the pregnancy at risk.
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Frequently asked questions
Turmeric is a spice with powerful anti-inflammatory, antioxidant, and anti-cancer properties. It has been used in ayurvedic and other forms of traditional medicine in China and India. Adding it to your diet could benefit your overall health and improve symptoms related to conditions like arthritis and high cholesterol.
Turmeric can be added to both sweet and savoury foods and drinks. This includes teas, golden milk, oatmeal, stew, grains, chutney, lentils, eggs, rice, tofu scramble, soups, curries, and baked goods.
A dose of 500 mg to 2,000 mg of turmeric is usually recommended. However, it is best to consult with a healthcare professional before adding turmeric supplements to your diet.
