Turmeric is a bright golden-orange spice that not only adds color and flavor to your food but also packs a punch when it comes to health benefits. It’s related to ginger and comes from the root of a plant that grows in Asia. People have been using it in cooking for centuries—and not just for flavor. It’s also been a big part of traditional medicine in places like India and China, especially in Ayurveda.
Mary-Eve Brown, a clinical dietitian at Johns Hopkins Medicine, shares why turmeric is so good for you, how to cook with it, and even includes a couple of tasty recipes to try at home.
What’s Turmeric Good For?
The magic ingredient in turmeric is curcumin, a natural compound that works as an antioxidant and helps reduce inflammation.
“Curcumin does a lot of things in the body—some we still don’t fully understand,” says Brown. “But like other colorful, plant-based foods, turmeric is full of nutrients that may protect your body from damage caused by things like pollution or too much sun.”
Eating more plant-based foods like turmeric has been linked to a lower risk of conditions like cancer and heart disease. Brown adds, “If you’re dealing with inflammation—like arthritis, joint pain, colitis, or even allergies—adding turmeric to your meals could really help.”
Also Read: Can Dietary Changes Serve as Natural Pain Remedies?
What Does the Science Say?
Turmeric has been studied quite a bit. Some research shows that people with osteoarthritis experienced less joint pain after eating turmeric regularly. Scientists have also looked at turmeric’s impact on mood, depression, and dementia, though the research is still early and more studies are needed.
Here are some other potential benefits researchers are exploring:
- Lowering inflammation
- Helping with arthritis
- Supporting eye health
- Easing metabolic issues
- Managing cholesterol
- Reducing anxiety
- Relieving sore muscles after exercise
- Supporting kidney health
Should You Take Turmeric Supplements?
Brown says turmeric supplements aren’t always the best idea. Even though turmeric is healthy, more isn’t always better—especially when taken in pill or capsule form.
For example, turmeric supplements can increase the risk of kidney stones, especially if you’re prone to them. That’s because they contain a lot more curcumin than you’d ever get just from food or tea.
Another issue? Your body doesn’t absorb curcumin easily. It breaks it down fast during digestion. But here’s a trick: pair it with black pepper. A substance in pepper called piperine can boost curcumin absorption by up to 2,000%.
“It’s better to get turmeric from whole foods instead of supplements,” says Brown.
Turmeric Supplements Can Interact with Medications
High doses of curcumin in supplements can mess with certain medications. Here are a few warnings:
- Pain meds like aspirin or ibuprofen may not work as well.
- Chemotherapy patients should check with their doctor before using turmeric, especially if taking drugs like doxorubicin or cyclophosphamide.
- Blood thinners like warfarin can become riskier with turmeric, increasing the chance of bleeding.
- Immunosuppressants like tacrolimus may cause more side effects when mixed with curcumin.
Also Read: How effective are essential oils in managing Chronic Pain?
Are There Any Side Effects?
Eating turmeric in food or tea is safe for most people. But if you’re allergic, it might cause a rash, stomach pain, or hives.
The main side effects usually come from taking too much in supplement form—that’s where the concentration of curcumin is really high.
How to Enjoy Turmeric in Everyday Life
You’ll find turmeric in mustard, curry powder, and lots of Asian-inspired dishes. Brown says she loves its earthy flavor and uses it in everything from stews and Thai recipes to chicken soup.
She buys whole turmeric root from the produce section and freezes the pieces so they stay fresh for up to 6 months.
Pro tip: Be careful when handling turmeric—it can stain your clothes and countertops. If it does, gentle cleaners or bleach can usually take care of it.
Make Turmeric Tea
Turmeric tea is soothing, easy to make, and great for cold or warm days. Here’s Brown’s simple recipe:
Ingredients:
- 2 tablespoons chopped turmeric root (or 2 teaspoons turmeric powder)
- 1–2 cups of water
Directions:
- Bring the water and turmeric to a boil.
- Simmer for 5 minutes.
- Strain and enjoy!
You can add honey or lemon for a little flavor boost.
Also Read: What are Some DIY Home Remedies for Migraine Relief?
Try This Turmeric Recipe: Curried Pumpkin & Butternut Squash Soup (Vegan & Creamy)
You’ll Need:
- Olive oil
- 1 lb each of pumpkin and butternut squash (peeled and diced)
- 2 shallots (diced)
- 2–3 tablespoons Thai red curry paste
- 2 tablespoons grated turmeric root (or 2 teaspoons powder)
- 4 cups vegetable broth
- 1 can unsweetened coconut milk (full fat or low fat)
- Salt and pepper to taste
Steps:
- Roast the pumpkin and squash with olive oil, salt, and pepper at 400°F for 10–15 minutes (until tender).
- In a large pot, sauté shallots, curry paste, and turmeric in olive oil for 8–10 minutes until soft.
- Add broth and roasted veggies. Simmer for 20 minutes.
- Add salt, pepper, or more curry paste to taste.
- Pour in the coconut milk and simmer a little longer.
- Blend until smooth using an immersion or stand blender.
