Brenda Khan
Turmeric is a golden-orange spice with a long history of use in food and medicine. It is known for adding colour, flavour, and nutrition to foods. The active ingredient in turmeric is a natural compound called curcumin, which has antioxidant and anti-inflammatory properties. While turmeric is safe for most people, it is important to be cautious when taking it as a supplement, as it may interact with certain medications and cause side effects in high doses. To get the most out of turmeric, it is recommended to combine it with black pepper, which enhances the absorption of curcumin. Here are some ways to incorporate turmeric into your diet:
How to use Turmeric in your diet regularly
| Characteristics | Values |
|---|---|
| Forms | Powder, raw, supplement, tea |
| How to consume | Add to eggs, rice, curries, soups, stews, smoothies, tea, coffee, milk, dips, spreads, vegetables, grains, lentils, oatmeal, tofu, bread, roasted vegetables, stir-fries, popcorn, nuts |
| Health benefits | Anti-inflammatory, antioxidant, antimicrobial, improves memory and general brain health, boosts mood, helps manage depression and anxiety, source of omega-3 fatty acids, helps prevent common cold, cancer, heart disease |
| Precautions | May increase the risk of kidney stones, may increase the risk of bleeding, may cause rash, hives, abdominal pain, nausea, diarrhea, or stomach ulcers, may interact with certain medications |
| Enhancers | Black pepper, healthy fats like coconut milk or avocado oil, quercetin |
| Storage | Store root pieces in freezer bags in the freezer for up to six months |
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What You'll Learn
Turmeric in tea, smoothies, and lattes
Turmeric is a deep, golden-orange spice known for adding colour, flavour, and nutrition to foods. It is a relative of ginger and has been used in cooking for hundreds of years. It is also used in ayurvedic and other forms of traditional medicine in China and India. The active ingredient in turmeric is a natural compound (polyphenol) called curcumin, which has both antioxidant and anti-inflammatory properties.
Turmeric Tea
Turmeric tea can be made using fresh turmeric root, dried turmeric pieces, or turmeric powder. Bring water or milk to a boil, add 2 tablespoons of chopped turmeric root or 2 teaspoons of turmeric powder, and simmer for about 5 minutes. Then, strain the tea and add lemon, honey, or other ingredients to enhance the flavour. You can drink turmeric tea warm or cold.
Turmeric Smoothie
To make a turmeric smoothie, simply add fresh or ground turmeric to your favourite smoothie recipe. For an anti-inflammatory smoothie, use non-dairy milk such as almond, cashew, or oat milk, and blend it with fresh or frozen fruit. Pineapple and banana are great fruit options that pair well with the flavour of turmeric. You can also add other ingredients such as ginger, honey, or a pinch of black pepper to enhance the flavour and potential health benefits. Blend all the ingredients together until creamy and serve.
Turmeric Latte
A turmeric latte, also known as golden milk, is a popular way to consume turmeric. To make a basic turmeric latte, heat up some milk (dairy or non-dairy) and add a teaspoon of ground turmeric and other spices such as cinnamon or ginger. Sweeten it with honey or maple syrup to taste. You can also froth the milk for a more latte-like texture.
While turmeric is generally considered safe to consume in moderate amounts, it is important to note that there is limited research on the long-term effects of consuming high amounts of curcumin, which is the active compound in turmeric. It is always recommended to consult with a healthcare professional before incorporating new substances into your diet, especially if you have any health concerns or are taking medications.
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Turmeric supplements
Turmeric is a deep, golden-orange spice known for adding colour, flavour, and nutrition to foods. It is a relative of ginger and has been used in cooking for hundreds of years. The active ingredient in turmeric is a natural compound called curcumin, which has antioxidant and anti-inflammatory properties.
Some turmeric supplements combine curcumin with piperine or bioperine (a component of black pepper) to enhance absorption. You can also take a turmeric supplement with food containing healthy fats like avocados, nuts, seeds, and oils to aid in absorption. However, it is important to note that most herbal supplements are stronger than the fresh or dried herbs used in cooking.
When taking turmeric supplements, it is important to follow the recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with a known medical condition should consult a physician before use. Turmeric supplements may cause side effects such as indigestion, diarrhoea, nausea, upset stomach, and allergic reactions. If you are allergic to the spice, consuming turmeric may cause a rash, hives, or abdominal pain.
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Turmeric in cooking
Turmeric is a golden-orange spice with a deep history in Indian cuisine and a growing global popularity. It is known for adding colour, flavour, and nutrition to foods. Here are some ways to incorporate turmeric into your cooking:
Golden Milk or Latte
A popular way to consume turmeric is by making a comforting beverage called Golden Milk. To make this, simmer turmeric with coconut milk and honey. You can also add it to tea or coffee as a substitute for milk.
Curries and Soups
Turmeric is commonly used in curries, especially Indian curries, to add an earthy, bitter taste. You can also add it to soups, whether that's chicken soup or vegetable soup, to give them a warm, spicy kick.
Rice and Noodles
Add a pop of colour to rice dishes by stirring in half a teaspoon of turmeric to the water when cooking the rice. You can also add it to noodles, such as steaming rice, coconut, and jaggery dumplings called "patholi".
Eggs and Tofu
A pinch of turmeric can be added to scrambled eggs, an omelette, or a tofu scramble. It is a great way to introduce turmeric to your diet as the colour is familiar, and the flavour is subtle.
Smoothies and Juices
Turmeric blends well with coconut water, honey, and various fruits like pineapple, blueberries, and mango in smoothies. You can also add it to juices or make a tisane by combining ground turmeric with hot water.
It is important to note that while turmeric has many potential health benefits, it should be consumed in moderation as part of a balanced diet. Combining turmeric with black pepper and a healthy fat source, such as olive or coconut oil, can improve the absorption of its active compound, curcumin, in the body.
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Turmeric's health benefits
Turmeric is a deep, golden-orange spice that is widely used in Indian cuisine, particularly in curries. It is made from the roots of the Curcuma longa plant and is known for adding colour, flavour, and nutrition to foods. It has been used in cooking for hundreds of years and has been a staple in Indian, Southeast Asian, and Middle Eastern cooking. It is also used as a natural colouring agent for some kinds of mustard and is an ingredient in curry powder.
Turmeric has long been used for its potential health benefits and to enhance flavour in culinary dishes. It can be used in various forms, including ground spice, fresh root, and dietary supplements. The active compound in turmeric is a natural compound (polyphenol) called curcumin, which has both antioxidant and anti-inflammatory properties. Curcumin has been shown to help fight inflammation and keep blood sugar levels steady, making it a useful tool to prevent or treat type 2 diabetes. It has also been studied for its potential to ease depression and help antidepressants work better.
Turmeric can be incorporated into your diet in many ways. The most common way is to make a curry sauce or curry powder. You can also add it to rice, eggs, or turn it into Golden Milk (a combination of turmeric, warm milk, black pepper, cinnamon, and honey or maple syrup). You can also add it to smoothies, oatmeal, stews, grains, chutney, lentils, and vegetables.
To increase the absorption of curcumin, it is recommended to combine turmeric with black pepper or healthy fats such as avocados, nuts, seeds, and oils. However, it is important to note that more curcumin is not necessarily better, and too much can be risky. Turmeric supplements may increase the risk of kidney stones and can interfere with certain medications. Therefore, it is always recommended to consult a doctor before taking any supplements.
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Turmeric's side effects
While turmeric is likely safe when consumed in small amounts as a spice in foods, there are some side effects associated with the spice that you should be aware of.
Allergic Reactions
If you are allergic to turmeric, consuming it may cause a rash, hives, or abdominal pain. In addition, powdered curcumin may cause an allergic reaction when people come into contact with it.
Drug Interactions
Turmeric can interact with various drugs, including chemotherapy agents, blood thinners, immunosuppressive drugs, and pain relievers. For example, turmeric can increase the risk of bleeding in people taking blood thinners like warfarin and may increase the side effects of immunosuppressive drugs like tacrolimus. It can also lessen the effectiveness of pain relievers like aspirin and ibuprofen.
Digestive Problems
Some people may experience digestive problems when taking turmeric, including nausea, abdominal pain, and diarrhea. These side effects are more common at higher doses.
Pregnancy and Breastfeeding
While turmeric is commonly used in small amounts as a spice during pregnancy and breastfeeding, it is not recommended to take medicinal amounts during these periods. Turmeric may stimulate the uterus, putting the pregnancy at risk, and there is insufficient information to determine its safety during breastfeeding.
Kidney Stones
Consuming large amounts of turmeric, especially in supplement form, may increase your risk of developing kidney stones, especially if you have a family history of this condition.
Hormone-Sensitive Conditions
Turmeric contains curcumin, a chemical that might act like the hormone estrogen. Therefore, it should be used cautiously by those with hormone-sensitive conditions such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids.
Liver Disease
There is limited information on how curcumin supplements affect people with existing liver disease. While adverse effects are thought to be rare, it may be wise for those with liver disease to avoid high levels of curcumin supplements.
Gallbladder Problems
Turmeric can exacerbate gallbladder problems and should be avoided by those with gallstones or a bile duct obstruction.
Drug-Drug Interactions
Turmeric might increase the absorption of certain drugs, such as sulfasalazine, leading to increased side effects. It may also decrease the effectiveness of medications used for cancer.
It is important to note that most of the side effects associated with turmeric are linked to high concentrations of curcumin found in supplements. Incorporating the spice into your meals or consuming it in tea is generally considered safe and can safely boost your intake of curcumin. Combining turmeric with black pepper can also enhance the absorption of its beneficial compounds.
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Frequently asked questions
Turmeric is a spice with a long history of use in both food and medicine. It is known to have anti-inflammatory properties and is a great source of omega-3 fatty acids, which are linked to good cognitive health. It is also believed to help ease symptoms of depression and anxiety.
Turmeric is commonly added to curries, soups, stews, scrambled eggs, rice, oatmeal, grains, and tea. It can also be mixed with honey to make a "cold buster" or blended into a smoothie.
While turmeric is generally safe when enjoyed in tea or food, some people may experience an allergic reaction, such as a rash, hives, or abdominal pain. It is also important to note that turmeric supplements may increase the risk of kidney stones and can have negative interactions with certain medications.
Combining turmeric with black pepper can increase the body's absorption of turmeric by up to 2000%. Turmeric is fat-soluble, so consuming it with healthy fats like avocado or coconut oil can also enhance absorption.
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