Turmeric isn’t just a vibrant golden-orange spice—it’s a powerhouse of flavor, color, and health benefits. A cousin of ginger, this root comes from an Asian plant and has been a kitchen and medicine cabinet staple in India and China for centuries.
Mary-Eve Brown, an oncology dietitian at Johns Hopkins Medicine, shares the scoop on turmeric’s health perks, how to use it in your cooking, and even a couple of tasty recipes featuring this golden gem.
So, What’s Turmeric Actually Good For?
The magic of turmeric comes from its star compound: curcumin. This natural polyphenol has powerful antioxidant and anti-inflammatory properties.
“Curcumin has a lot of biological activities, and we’re still learning about them,” says Brown. “Like other colorful plant-based foods, turmeric is packed with phytonutrients that help protect your body from damage caused by free radicals—things like pollution and sunlight.”
Plant-based diets, in general, are known for helping prevent conditions like heart disease and cancer.
If you’re dealing with inflammation—think arthritis, allergies, or joint pain—Brown suggests adding turmeric to your meals for a natural boost.
What Does the Science Say About Turmeric?
Turmeric (and curcumin specifically) has been studied quite a bit. Brown shares some promising insights:
• People with osteoarthritis often report less joint pain after adding turmeric to their diets.
• Research is ongoing into turmeric’s potential benefits for mood disorders, depression, and dementia, but the studies are still small.
Some other areas where turmeric might help include:
• Inflammation
• Degenerative eye diseases
• Metabolic issues
• Arthritis
• High cholesterol
• Anxiety
• Post-workout muscle soreness
• Kidney health
Should You Take Turmeric Supplements?
Brown isn’t sold on turmeric supplements. While turmeric in food is fantastic, high-dose supplements might cause problems, like an increased risk of kidney stones, especially if you’re prone to them.
“The body doesn’t easily absorb curcumin, and the digestive system breaks it down pretty fast,” she explains.
But here’s a hack: Pair turmeric with black pepper! A compound called piperine in black pepper can boost curcumin absorption by a whopping 2000%.
Bottom line: It’s better (and safer) to get your turmeric fix from actual food rather than pills or gummies.
Medication Interactions to Watch Out For
If you’re taking medications, be cautious with turmeric supplements:
• Pain relievers: Turmeric can reduce the effectiveness of drugs like ibuprofen or aspirin.
• Chemotherapy: If you’re on chemo, chat with your doctor before taking supplements.
• Blood thinners: Turmeric can increase the risk of bleeding for those on medications like warfarin.
• Immunosuppressants: Turmeric might amplify side effects of drugs like tacrolimus.
Turmeric Side Effects
For most people, turmeric in food or tea is perfectly safe. But if you’re allergic, you might experience rashes, hives, or stomach pain.
Most side effects happen when people take super high doses through supplements.
How to Add Turmeric to Your Food
Turmeric isn’t just for curry—it’s versatile! Brown loves adding it to soups, stews, and even chili. It brings a warm, earthy flavor and a gorgeous golden color to dishes.
Pro tip: Buy fresh turmeric root, chop it up, and freeze it. It’ll stay fresh for up to six months. Just watch out—it stains! Gentle scrubbers or chlorine-based cleaners can usually handle those stubborn yellow marks.
Turmeric Tea Recipe
Turmeric tea is warm, comforting, and incredibly easy to make:
• 2 tablespoons chopped turmeric root or 2 teaspoons turmeric powder
• Boil in 1–2 cups of water
• Simmer for 5 minutes, then strain
Serve it warm or cold, and jazz it up with lemon or honey.
Curried Pumpkin & Butternut Squash Soup Recipe
Ingredients:
• Olive oil
• 1 lb pumpkin, peeled and diced
• 1 lb butternut squash, peeled and diced
• 2 shallots, diced
• 2–3 tbsp Thai red curry paste
• 2 tbsp grated turmeric root (or 2 tsp turmeric powder)
• 4 cups vegetable stock
• 1 can unsweetened coconut milk
• Salt and pepper
Directions:
1 Roast pumpkin and squash with olive oil, salt, and pepper at 400°F for 10–15 minutes (until fork-tender).
2 In a large pot, sauté shallots, curry paste, and turmeric in olive oil for 8–10 minutes until shallots are soft.
3 Add vegetable stock, roasted pumpkin, and squash. Simmer for 20 minutes.
4 Stir in coconut milk and blend until smooth.
5 Adjust seasoning with salt, pepper, or more curry paste.
Turmeric isn’t just a spice—it’s a little golden superhero in your kitchen. Whether you sprinkle it in your soup, sip it in tea, or blend it into a creamy soup, you’re not just adding flavor—you’re adding a whole lot of goodness to your plate. Enjoy!