How to Eat More Turmeric: A Comprehensive Guide

Turmeric has gained international acclaim not just for its flavor, but for its substantial health benefits as well¹. Curcumin, the active component in turmeric, has been shown to have anti-inflammatory and antioxidant properties². Other studies have found promising evidence that curcumin may improve heart health³, alleviate depression⁴, and even assist in the prevention and treatment of cancer⁵​​. Curcumin has also been shown to play a role in gut health by promoting a healthy gut microbiome and preventing indigestion⁶. 

There are many tasty ways you can include more turmeric in your diet. You can use it as a spice or simply take a curcumin supplement. Whether used in cooking or as part of your supplementation routine, turmeric can complement a balanced diet and healthy lifestyle. And for more healthy lifestyle pointers, check out our full nutrition and food guide. 

Incorporating Turmeric into Your Daily Diet

Here are a few easy ways to enjoy the health and flavor benefits of turmeric:

Tips for Cooking with Turmeric

Cooking with turmeric can be easy and rewarding if you keep a few tips in mind to maximize its benefits and minimize any challenges.

Add Black Pepper 

Adding black pepper to your recipes with turmeric can make the curcumin up to 20x more bioavailable. And black pepper also has many beneficial properties of its own, including antioxidants and possible antidepressant activity⁷.

Watch Out for Stains

Turmeric can easily stain surfaces and fabrics. To prevent this, use gloves when handling it and clean any spills immediately. Using a designated cutting board can also help minimize staining.

What Is Turmeric Anyway?

Turmeric is a vibrant yellow spice commonly used in Asian cooking. It comes from the root of the Curcuma longa plant, which is native to Southeast Asia. The roots are harvested, boiled, dried, and then ground into a fine powder, which gives it its characteristic golden color and a warm, slightly bitter taste. 

To make turmeric, farmers carefully cultivate the C.longa plants for 8-10 months. When the leaves begin to fade and die, the roots are ready to harvest. The harvested roots are boiled, then dried in the sun until they achieve their classic deep yellow color. When dried, the dried roots are ground into the powder that you find in your spice rack.

Turmeric Around the World

Humans have enjoyed turmeric since ancient times. In fact, archaeologists have found evidence of turmeric in Bronze Age Indian vases dating back 4,500 years⁸. From India, turmeric moved west through the Islamic Caliphate and southeast to Thailand and Indonesia.

When turmeric was brought to Europe, it rapidly became popular as an ingredient in curries. Today, it’s prized around the world for its many uses, ranging from culinary to medicinal.

International Turmeric Recipes

To provide you with some kitchen inspiration, here are some international recipes that will introduce you to the wide world of turmeric.

Quick Indian Turmeric Chickpea Curry

Here’s a great vegan Indian recipe that uses chickpeas for protein. Indian cooks would traditionally use ghee (clarified butter) or coconut oil.  This recipe uses olive oil, which also has many health benefits and is easier to find in grocery stores. 

Ingredients:

• 1 cup chickpeas (canned or cooked)

• 1-2 tablespoons olive oil

• 1 onion, finely chopped

• 3 garlic cloves, minced

• 1-inch piece of ginger, grated

• 1 can (14 oz) diced tomatoes

• 1 can (14 oz) coconut milk

• 1 teaspoon turmeric powder

• ¼ teaspoon black pepper

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• ½ teaspoon paprika

• ½ teaspoon garam masala

• Salt and pepper to taste

• Fresh cilantro, chopped (for garnish)

• Cooked rice or naan (for serving)

Instructions:

1. In a large pan, heat the oil over medium heat. Add the chopped onion and cook until it becomes translucent, about 5 minutes. Then, add the minced garlic and grated ginger, cooking for another minute until fragrant.

2. Stir in the turmeric, cumin, coriander, paprika, black pepper, and garam masala. Cook the spices for 1-2 minutes to release their flavors.

3. Pour in the diced tomatoes and coconut milk. Stir well to combine all the ingredients. Add the chickpeas to the pan. Stir everything together and bring the mixture to a simmer.

4. Reduce the heat and let the curry simmer for about 15-20 minutes, stirring occasionally.

5. Season with salt and pepper to taste. Garnish with freshly chopped cilantro, then serve over cooked rice or with naan bread. 

Indonesian Turmeric Rice (Nasi Kuning)

This easy yet flavorful dish is a classic Indonesian lunch or side dish that is perfect for novice cooks. Creamy coconut milk and the vibrant color of turmeric make it a delightful accompaniment to any meal. 

You can order kaffir lime leaves on Amazon and lemongrass stalks are available in Asian supermarkets and many conventional grocery stores. In a pinch, you can use lime zest, but for this recipe, it’s really worth looking for the original ingredients. 

Ingredients:

• 2 cups jasmine rice

• 1 can (14 oz) coconut milk

• 1 1/2 cups water

• 1 teaspoon ground turmeric

• 1 teaspoon salt

• 2 kaffir lime leaves 

• 1 lemongrass stalk, bruised and tied into a knot

• Fresh cilantro or fried shallots for garnish

Instructions:

1. Rinse the jasmine rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming too sticky.

2. In a large pot, combine the rinsed rice, coconut milk, water, ground turmeric, and salt, as well as the kaffir lime leaves and lemongrass stalk.

3. Stir the mixture to ensure the turmeric is evenly distributed. Bring the pot to a boil over medium-high heat.

4. Once it starts to boil, reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes, or until the rice is fully cooked and the liquid is absorbed.

5. Turn off the heat and let the rice sit, covered, for an additional 5-10 minutes to steam and become fluffy. Remove the kaffir lime leaves and lemongrass stalk (if used). Fluff the rice with a fork. Garnish with fresh cilantro or fried shallots.

Thai Turmeric Chicken (Gai Yang Kamin) 

This marinade combines soy sauce, oyster sauce, turmeric, ginger, and garlic for a complex flavor palate that’s surprisingly easy to make. 

If you like this recipe with chicken, it will also work with seafood, tofu, seitan, or other proteins. Be sure to adjust cooking times for doneness.

Ingredients:

• 1 lb (450g) chicken thighs or breasts, boneless and skinless

• 1 tablespoon ground turmeric

• 1 tablespoon soy sauce

• 1 tablespoon oyster sauce

• 1 tablespoon lime juice

• 1 tablespoon honey or brown sugar

• 3 garlic cloves, minced

• 1-inch piece of ginger, grated

• 1 tablespoon vegetable oil

• Fresh cilantro and lime wedges for garnish

Instructions:

1. In a large bowl, combine the ground turmeric, soy sauce, oyster sauce, lime juice, honey or brown sugar, minced garlic, and grated ginger. Mix well to form a marinade.

2. Add the chicken pieces to the bowl and coat them thoroughly with the marinade. Cover and let it marinate in the refrigerator for at least 30 minutes, preferably up to 2 hours for more flavor.

3. In a large skillet or grill pan, heat the oil over medium-high heat.

4. Add the marinated chicken to the pan, cooking for about 5-7 minutes on each side or until the chicken is cooked through and has a nice golden color. The internal temperature should reach 165°F (75°C).

5. Remove the chicken from the pan and let it rest for a few minutes before slicing. Slice and serve it with fresh cilantro and lime wedges. It pairs well with steamed jasmine rice or a simple salad.

Persian Turmeric and Lentil Stew (Adasi)

This Persian turmeric and lentil soup, known as Adasi, is a delicious vegan dish that will stick to your ribs. Enjoy this delicious stew over rice or with a side of crusty bread. If you’re interested in expanding your plant-based palate, check out our favorite vegan meal delivery services.

Ingredients:

• 1 cup green or brown lentils, rinsed

• 1 large onion, finely chopped

• 3 garlic cloves, minced

• 1 large carrot, diced

• 1 large potato, peeled and diced

• 1 teaspoon ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• 1/2 teaspoon ground cinnamon

• 1/2 teaspoon ground black pepper

• 1 teaspoon salt (or to taste)

• 6 cups vegetable broth or water

• 2 tablespoons olive oil

• Juice of 1 lemon

• Fresh parsley or cilantro, chopped (for garnish)

• Lemon wedges (for serving)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until it becomes soft and translucent, about 5 minutes. 

2. Add the minced garlic, ground turmeric, ground cumin, ground coriander, ground cinnamon, and ground black pepper to the pot. Stir and cook for another minute until the spices are fragrant.

3. Add the diced carrot and potato to the pot, stirring to combine with the onions and spices. Add the rinsed lentils and vegetable broth (or water) to the pot. Stir well to combine all the ingredients.

4. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 30-40 minutes, or until the lentils and vegetables are tender.

5. Season the soup with salt to taste. Stir in the lemon juice for a bright, tangy flavor, then ladle into bowls and garnish with freshly chopped parsley or cilantro. Serve with lemon wedges on the side for an extra burst of citrus.

Moroccan Chickpea and Vegetable Tagine

This Moroccan chickpea and vegetable tagine combines warm spices and sweet dried fruits creates a rich and satisfying meal. You can add chicken, beef, or other proteins to this tagine in place of or in addition to the chickpeas. 

We recommend using whole-grain rice or couscous in this recipe. They have more fiber and are healthier than their counterparts. 

Ingredients:

• 1 tablespoon olive oil

• 1 large onion, finely chopped

• 3 garlic cloves, minced

• 2 teaspoons ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon ground cinnamon

• 1 teaspoon ground ginger

• 1/2 teaspoon paprika

• 1/2 teaspoon ground black pepper

• 1 large carrot, peeled and sliced

• 1 large zucchini, sliced

• 1 red bell pepper, chopped

• 1 can (14 oz) diced tomatoes

• 1 can (14 oz) chickpeas, drained and rinsed

• 1/2 cup vegetable broth or water

• 1/4 cup dried apricots, chopped

• 1/4 cup raisins or sultanas

• Salt to taste

• Fresh cilantro or parsley, chopped (for garnish)

• Cooked couscous or rice (for serving)

Instructions: 

1. In a large pot or tagine, heat the olive oil over medium heat. Add the chopped onion and cook for 5 minutes or until soft and translucent. Add the minced garlic and cook for another minute until fragrant. 

2. Stir in the ground turmeric, ground cumin, ground cinnamon, ground ginger, paprika, and ground black pepper. Cook the spices for 1-2 minutes to release their flavors.

3. Add the sliced carrot, zucchini, and chopped red bell pepper to the pot. Stir to coat the vegetables with the spice mixture. Pour in the diced tomatoes and add the chickpeas. Stir to combine all the ingredients.

4. Pour in the vegetable broth or water. Add the chopped dried apricots and raisins or sultanas. Stir to combine. Bring the mixture to a boil, then reduce the heat to low. 

5. Cover the pot and let it simmer for about 30-40 minutes, or until the vegetables are tender and the flavors have melded together. Season with salt to taste, garnish with chopped cilantro or parsley, and serve over couscous or rice.

Traditional Medicinal Uses

Indian and Chinese traditional medical practices have long recognized the value of turmeric. It's interesting to see how many of these traditional uses line up with the health benefits we’ve discovered in our recent studies.  

Ayurvedic Medicine

Ayurvedic practitioners prescribe turmeric to improve liver function, alleviate arthritis symptoms, and support the immune system. It’s commonly consumed as a paste, mixed with milk or water, or applied topically for skin conditions. And long before Western medicine recognized black pepper’s importance, Ayurvedic practitioners regularly combined the two in medicines⁹. 

The holistic philosophy of Ayurveda emphasizes the balance of bodily energies. Turmeric is believed to balance the doshas (Vata, Pitta, and Kapha) and is used in daily rituals to promote long-term health. Turmeric’s role in detoxification and its ability to improve digestion are particularly valued​.

Traditional Chinese Medicine 

In traditional Chinese medicine (TCM), turmeric is prized for its ability to invigorate blood and move qi (a vital energy central to Chinese philosophy). This movement of energy and blood is crucial for treating conditions related to pain and stagnation. 

Turmeric is often used to relieve menstrual pain, alleviate chest pain, and improve digestive health. Its warming properties make it suitable for conditions where cold and dampness are prevalent, providing relief from symptoms such as joint pain and stiffness​.

TCM practitioners also use turmeric in external applications for treating injuries and skin conditions. Turmeric's bitter and warm nature helps to clear heat and toxins from the body, which restores balance and harmony within the body's systems⁹. 

Nutritional Profile of Turmeric

Turmeric is rich in vitamins and minerals such as vitamin B6, vitamin C, iron, manganese, potassium, and dietary fiber¹⁰​​. Just a small daily dose can provide antioxidant and anti-inflammatory benefits that help protect against various diseases¹¹.

Curcumin: The Active Ingredient

Curcumin is the primary bioactive substance in turmeric. It is well-known for its potent anti-inflammatory and antioxidant properties. And ongoing studies suggest that curcumin could have many other beneficial qualities as well¹².

Oxidative and Inflammatory Conditions

Curcumin helps reduce the inflammation that underlies many chronic conditions such as arthritis and metabolic syndrome. Additionally, curcumin's antioxidant capacity protects cells from oxidative damage, potentially reducing anxiety and improving lipid profiles¹³.

Exercise-induced Inflammation and Muscle Soreness 

Athletes can benefit from curcumin's anti-inflammatory effects¹³. It helps manage post-exercise inflammation and muscle soreness, which can enhance recovery and performance.

Dementia 

Curcumin has been studied for its potential to delay or prevent the onset of dementia, including Alzheimer's disease, due to its ability to reduce amyloid plaque buildup and inflammation in the brain​¹⁴. 

Hay Fever

Turmeric’s anti-inflammatory properties help reduce the histamine response, easing symptoms like sneezing, itching, and nasal congestion​¹⁵. 

Indigestion

Turmeric supports digestive health. It stimulates bile production, which aids digestion and can relieve symptoms of indigestion in some patients¹⁶.

Depression

Curcumin may enhance the effects of antidepressants. Studies suggest that curcumin can improve symptoms of depression by boosting levels of serotonin and dopamine, which are crucial for mood regulation¹³.

Inflammation and Mouth Sores

Some people use turmeric as a mouthwash to prevent inflammation and mouth sores¹⁷.

Itching

Turmeric has been found effective in reducing itching caused by various conditions, likely due to its anti-inflammatory effects¹⁸.

Additional Beneficial Compounds, Vitamins, and Minerals in Turmeric

Turmeric also contains a variety of other vitamins, minerals, and bioactive components that contribute to overall health, supporting functions such as immune defense, energy metabolism, and muscle function. These include fiber, vitamin B6¹⁹, vitamin C²⁰, potassium²¹, and magnesium²².

Benefits of Incorporating Turmeric into Your Diet

Curcumin, the golden pigment that gives turmeric its characteristic color, was first isolated over 100 years ago. But not until the early 21st Century did we begin studying curcumin in clinical trials. Today, many clinical trials have tested curcumin against a variety of diseases, and many more studies are in progress.

Anti-Inflammatory, Antioxidant, and More

Curcumin possesses potent anti-inflammatory and antioxidant properties. Chronic inflammation has been linked to health issues like heart disease²³, cancer²⁴, and Alzheimer’s disease²⁵. The antioxidants contained in turmeric can also neutralize free radicals, substances that can damage cells and DNA.

Other studies have suggested that curcumin may have a mood-altering effect that can alleviate depression, help to sharpen memory²⁶, and reduce post-surgery recovery times²⁷. While these studies have produced promising results, further research is needed.  

 A Great Flavor-Enhancer

Turmeric is a fantastic flavor enhancer that can elevate the taste profile of numerous dishes without overwhelming them. It’s particularly popular in Asian and Middle Eastern cuisines but can be used in everything from smoothies and teas to soups and salads. The earthy, slightly bitter flavor of turmeric pairs well with creamy dishes and can transform simple ingredients like rice and vegetables into vibrant, flavorful meals.

Turmeric vs. Turmeric Supplements

Curcumin is just one of many curcuminoid compounds found in turmeric. Turmeric powder contains about 3% of these curcuminoid compounds by weight. Turmeric supplements typically consist of turmeric extract, which can have curcuminoid concentrations as high as 95%²⁸. This makes supplements potentially more powerful, but it also means they come with a different set of considerations regarding consumption and absorption.​

High quantities of curcumin can have unwanted side effects 

Excessive intake of curcumin may cause gastrointestinal issues, such as diarrhea and nausea, and could potentially increase the risk of developing kidney stones due to its high oxalate content. This is particularly important for individuals predisposed to kidney stone formation. 

It's crucial to balance the potential benefits of curcumin with its possible side effects, particularly when taken in concentrated forms like supplements. It’s also important to source good quality turmeric in order to avoid additives like heavy metals. These sometimes are added to cheap turmeric in order to enhance its color²⁹.

Turmeric powder contains more than just curcumin

Fresh turmeric still contains other micronutrients, plant compounds and fiber. These biochemicals may have additional benefits and act as an “entourage” with curcumin, while supplements are mostly curcumin.

However, curcumin is not as bioavailable in fresh turmeric as in curcumin supplements, which typically include piperidine (black pepper), a substance that can increase curcumin absorption by up to 2,000%³⁰.

Precautions and Best Practices

While turmeric offers numerous health benefits, it's important to follow best practices to avoid adverse effects and ensure optimal health outcomes.

Possible Side Effects of Turmeric

Some individuals may experience dizziness, nausea, or stomach cramping due to turmeric consumption. This is often linked to digestive issues or iron absorption interference, particularly if consumed in large quantities³¹.

Turmeric can lower blood sugar levels, which might be beneficial for some but dangerous for individuals taking medications to control their blood sugar. If you have diabetes, check with your doctor before taking any supplements or making dietary changes. 

High doses of turmeric can inhibit iron absorption, potentially leading to iron deficiency, especially in those already prone to anemia³².

When to Be Cautious with Consumption

Turmeric may be contraindicated for people with certain medical conditions. 

Liver Disease

People with liver disease should exercise caution with turmeric, as it can interfere with liver enzymes and exacerbate existing conditions. Curcumin, the active compound in turmeric, can interact with liver detoxification processes, potentially leading to adverse effects³³​.  

Kidney Disease

Because turmeric contains oxalates, chronic overconsumption can lead to kidney stones. Talk to your physician before adding any turmeric supplements to your diet³³. 

Interactions with Medications

These medications can interact with turmeric, so check with your pharmacist³⁴. 

Pain Relievers

Turmeric can enhance the effects of pain relievers, potentially leading to increased side effects or toxicity. This is particularly true for medications like acetaminophen and nonsteroidal anti-inflammatory drugs³⁵.

Chemotherapy

Turmeric may reduce side effects of chemotherapy and enhance its effectiveness. But it can also interfere with certain chemotherapy drugs³⁶. Patients should consult their oncologist before using turmeric supplements​. 

Blood Thinners

Turmeric has blood-thinning properties and can interact dangerously with anticoagulants like warfarin, increasing the risk of bleeding. Those on blood-thinning medications should avoid turmeric supplements and use dietary turmeric with caution​³⁷.

Immunosuppressive Drugs 

Turmeric may affect the metabolism of immunosuppressive drugs, potentially altering their effectiveness³⁸. Patients taking these medications should seek medical advice before adding turmeric to their regimen​.

FAQ

What is the best way to consume turmeric?

The best way to consume turmeric is to learn how to cook with it and work it into your weekly meal plan. Turmeric works well in many curries and can also be added to eggs, rice, and marinades. It could also be added to smoothies or milky teas.

What foods are high in turmeric?

Turmeric is a vibrant yellow spice that’s commonly used in Asian cooking. It can be found in many different types of curry. Look for Indian, Indonesian, Moroccan, and Thai curry recipes, as many feature turmeric.  

How do you maximize turmeric?

Eating turmeric alongside black pepper is one of the best ways to maximize it. Adding black pepper to your recipes with turmeric can make the curcumin up to 20x more bioavailable. Alternatively, turmeric supplements contain a higher curcuminoid concentration than turmeric powder – however this means they come with their own set of health considerations.

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