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Superfood Highlight: Turmeric

Updated: Dec 27, 2023



A nearly 100% Indian produced crop, turmeric is a perennial, oblong, orange plant that produces a beautiful yellow powder when dried (and stains fingers and cheap countertops temporarily ;)). Turmeric is what gives the yellow coloring to saffron rice and many curry dishes around the world, yum! Part of the ginger family, turmeric has incredible health benefits and has been used in meals, skin care and Eastern Medicine for over 6,000 years.

Anti-Inflammatory Benefits of Turmeric

One of the most well-known properties of turmeric is its anti-inflammatory ability. It is highly recommended as a daily supplement or routine part of the diet for people with arthritis, tendonitis and bursitis, and has been found by some studies to be more effective than non-steroidal anti-inflammatories (NSAIDs), such as Ibuprofen in the relief of these conditions as well as post-operatively.


Since inflammation is a main component of endometriosis, PCOS, and undiagnosed infertility, three of the most common causes of fertility, turmeric is an excellent spice to add to your diet, or even consider taking in pill form.

A Strong Antioxidant

Turmeric protects against free radicals, preventing oxidative stress and keeping your cells overall healthy.

Immune Response

Turmeric lowers histamine levels, which reduces your body’s response to allergens. It has anti-bacterial, anti-parisitic, and anti-mutagenic properties. Meaning, turmeric, in its active form of curcumin, potentially prevents against cancers caused by chemotherapy and radiation, is used to treat existing cancers, and reduces the metastasis of skin cancers. It has also been used to treat leprosy, as well as manage symptoms of smallpox and chickenpox. Curcumin has also shown ability to inhibit HIV in labs, though human studies have not been performed.

Integumentary System

One of the timeless uses for turmeric is that of cosmetic use. Women traditionally used turmeric on their faces daily before their baths. This topical use reduces facial hair growth, reduces acne and improves complexion. It supports collagen, which gives the elasticity and firmness to our skin, and has known benefits against the three main types of skin cancer. Curcumin gel has been reported to reduce the appearance of sun-damaged skin when used long-term (i.e. greater than six months). High doses of curcumin have been shown to improve lichen planus and chronic plaque psoriasis, as well as improve skin after acute injury, such as a burn.

Digestive System

Turmeric has many digestive benefits, including easing stomach pain and reducing nausea related to pregnancy, and is useful in managing the symptoms of indigestion. Turmeric in the diet increases the production of enzymes that help breakdown fats and sugar, stimulates bile secretion by the gallbladder, and protects against the production of gallstones.

Cardiovascular System

Curcumin reduces platelet aggregation and atherosclerosis, which lead to heart attacks and strokes.

Dental Benefits

One of the newer and continuing studies for turmeric are its benefits in promoting dental and gum health. Some research suggests that turmeric is preventive against dental carries and gingivitis, provides relief from tooth and gum pain, and actually strengthens the enamel of the teeth. Research shows that gum disease is linked to how long it takes a woman to conceive, as well as has been linked to poor semen quality in men.

Turmeric comes in many different forms and is available in supplements and powders, but is most effective when taken as part of the diet, or for skin conditions, topically. You can find turmeric in the produce section of health stores, in the spice section in almost every grocery store, in teas, tinctures and mixed with collagen in capsules or drink powders. Below are some recipes I tried this last week with turmeric, but would love more if you have any recipes to share! I also just started doing a daily honey and turmeric face mask, so I’ll try to remember to update this post once after I can see the results.

Turmeric Chai


Okay, this was so yummy! I love chai, so I thought I’d add some extra health benefits with turmeric and it was really tasty. You’ll need 4 black tea bags (or chai), two cups of water, 1/8 tsp each of cinnamon and turmeric, a dash each of nutmeg, cardamom and allspice, a teaspoon of honey or your favorite sweetener, and milk of your choice. Combine water, spices and tea bags into a small saucepan, and bring to a boil. Lower the heat and simmer for at least 15 minutes, but the longer the better! Once you take your pan off of the heat, remove the tea bags and add your honey. Combine with equal portions of tea and milk (I usually do about 3/4 cup each of tea and milk). Serve warm or cold.

Any Type of Curry!

I LOVE curry! It is so easy and delicious, and I probably make it at least once every other week. For a quick, healthy, EASY meal try this chickpea curry. Sauté half an onion and a 1-2 cloves of garlic in 1-2 Tbsp of olive oil over medium heat. Once the onions are translucent, add 2 Tbsp of yellow curry powder (Turmeric is what it gives it this lovely yellow color, as well as the ginger) and stir. Then add 1 can of fire roasted tomatoes, 1 can of coconut milk, and 1 can of garbanzo beans. Stir it all together well, and bring to a boil. Once it comes to a boil, turn the heat down and simmer for 20 minutes. Serve with basmati rice and/or pita bread.

*The information on this page is not meant to replace medical advice or the quality of healthcare given from seeing a physician or nurse practitioner.

References Chaturvedi, T. (2009). Uses of turmeric in dentistry: An update: Official publication of indian society for dental research. Indian Journal of Dental Research, 20(1), 107-9. doi:http://dx.doi.org/10.4103/0970-9290.49065 Gopinath, H., & Karthikeyan, K. (2018). Turmeric: A condiment, cosmetic and cure. Indian Journal of Dermatology, Venereology and Leprology, 84(1) doi:http://dx.doi.org/10.4103/ijdvl.IJDVL_1143_16

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