The Benefits Of Turmeric + How To Use It

Turmeric is a spice that has long sat on my spice rack looking lovely and golden, yet remaining largely unused. Recently however, I’ve been reading more and more about this exotic spice, which is thought to be one of the most beneficial and potent antioxidants in the world, and I’ve realized: It’s time to make turmeric a main ingredient.

With its warm yellow-gold color, earthy scent, and peppery taste, this beautiful spice is perfect for autumn, a time of year when we should all be boosting our immune systems and warming our bodies from the inside out. Native to India and other tropical Asian regions where it has been harvested for over 5,000 years, turmeric — which comes from the curcuma longa plant, a close relative to ginger root – is most notably used in Indian cuisine (usually in curries) and ayurvedic medicine, and while it’s long been known to be a healthful addition to recipes, recent studies have shown that Turmeric is a powerful healer – one that we can all benefit from.

So, besides adding flavor and incredible color to your food, just what is so special about this spice? Turmeric contains bioactive compounds (chemicals found in certain foods that promote health) called curcuminoids, the most powerful of which is curcumin. Curcumin is, essentially, the antioxidant to end all antioxidants. Along with being a powerful anti-inflammatory compound that can bring relief to people suffering from joint pain, studies have shown curcumin to be anti-tumor, antibacterial, and antimicrobial, as well as being a powerful assistant in liver detox, because of this, turmeric has been used for centuries to promote healing of the stomach, gut, and liver.

Curcumin is tricky though, and it isn’t quite so easy as adding turmeric to your food to reap all the benefits of this antioxidant. To get the most out of turmeric, it is best to combine this autumnal spice with black pepper, which contains piperine (the compound that makes pepper so peppery) – piperine increases curcumin’s absorption by 2000%!

With the new season finally here, autumn is the perfect time to increase your intake of turmeric, and the easiest way to do that is with Turmeric paste. Keep this simple paste in your fridge and you’ll have the power duo of curcumin and piperine available anytime. I’m sharing the recipe below, along with a few ideas on how to take it, besides using it in your cooking:

Turmeric Paste

Ingredients:

1/2 cup filtered water (not tap)

1/4 cup organic turmeric powder

1/2 tsp ground black pepper

Turmeric stains easily, so if you’re wearing clothes you’d rather not ruin, I recommend wearing an apron. Add all ingredients to a small sauce pan and heat on medium-high, stirring constantly until the mixture forms a thick paste (about 5 minutes). Carefully transfer to a resealable glass container and store in the fridge for up to two weeks.

If you like the taste, you can take turmeric paste by the teaspoon as-is, or if, like me, you prefer it mixed into something, try the following:

Golden Milk

Golden milk is a delicious way to take turmeric. Combined with your preferred milk turmeric boosts calcium absorption, while the added fat from the coconut oil aids in your bodies ability to absorb and reap the rewards of turmeric. This soothing drink is the perfect thing to incorporate into your nighttime routine to help promote a restful night’s sleep and boost immunity.

Ingredients:

1/2 – 1 tsp turmeric paste

1 cup milk (almond, soy, coconut, or dairy)

1 tsp coconut oil

Honey, maple syrup, or agave nectar to taste

Cinnamon or nutmeg to taste

Combine turmeric paste, milk, and coconut oil in a small saucepan and heat on medium high, stirring constantly to prevent the mixture from coming to a boil. Once heated, transfer to a mug and add the honey and cinnamon if using.

Turmeric Tea

Lighter than the golden milk, this warming tea gives you all the benefits of turmeric and can even be enjoyed iced.

Ingredients:

1 tsp turmeric paste

2 cups filtered water

1 lemon wedge

Honey to taste

Combine turmeric paste and water in a small sauce pan and heat on medium-high, stirring constantly. Once heated, transfer to a mug and add lemon and honey to taste.

Golden Smoothie

Enjoy this smoothie in the morning or after a workout to help replenish and restore.

Ingredients:

1 tsp turmeric paste

1 cup milk (almond, soy, coconut, or dairy)

1/2 banana

1 cup spinach

1 tsp melted coconut oil

1/2 tsp cinnamon

1/2 tsp ginger

1/4 tsp nutmeg

1 tsp chia seeds