Spice Up Your Health With Taste-tingling Turmeric April 10, 2025 Turmeric, once a treasured secret of Southeast Asia, is now considered a wellness wonder. This vibrant golden spice, derived from the rhizomes of a tropical plant similar to ginger, has been used for thousands of years in both culinary and medicinal practices. In recent years, it has gained popularity as a “superfood” due to its anti-inflammatory and antioxidant properties. Turmeric can be used fresh or dried and finds its way into a variety of foods, from savory curries to soothing “golden milk” lattes. However, the question remains – does this ancient spice live up to its hype? Exploring Turmeric’s Health Benefits The secret behind turmeric’s golden hue and numerous health benefits lies in a compound called curcumin, which is known for its powerful anti-inflammatory properties. Turmeric is also rich in phytonutrients and consuming as little as a quarter teaspoon of it daily can offer these health benefits. “I recommend finding ways to incorporate turmeric into your daily diet,” said Lauren Burns, registered dietitian at Samaritan Lebanon Community Hospital. “Curcumin can potentially aid in the management of several health conditions, including rheumatoid arthritis, osteoarthritis, inflammatory bowel disease, and various cancers such as those of the breast, brain, blood, colon, kidney, liver, pancreas and skin.” To enhance curcumin’s absorption, adding a pinch of black pepper can boost its efficacy by up to 2,000%. Ongoing research suggests that curcumin may also contribute to improved brain function, pain relief, stabilization of blood levels and relief from hay fever. Cooking With Turmeric Turmeric is typically available in dried or powdered form in the spice aisle, though fresh turmeric may occasionally be found in the produce section. Fresh turmeric resembles ginger because the plants are related. If you come across whole turmeric roots, they can be peeled and cut into pieces and frozen for up to six months in a freezer bag. The spice’s mild, earthy and slightly bitter flavor complements other spices nicely. It can also function as a natural food coloring for items like mustards, pickles and even baked goods, adding a vibrant splash of color. Fresh turmeric packs less punch than its dried form, so you’ll need about four times as much fresh to match the flavor and effects of dried. However, a little turmeric – whether fresh or dried – goes a long way. Try adding small amounts to smoothies, oatmeal or savory dishes. You can also blend it with cashews, pitted dates and water for a unique drink, or use it to enhance curries and soups. “The only downside to cooking with turmeric is the yellow pigment can stain countertops, cutting boards and clothes so be careful!” said Burns. Potential Side Effects & Precautions While the curcumin in turmeric offers impressive nutritional benefits, it’s important to consider differences between taking turmeric as a culinary ingredient versus ingesting as a dietary supplement. It is essential to approach any dietary supplement with caution. Excessive consumption of curcumin supplements, which contain much higher doses than the spice used in cooking, can pose health risks. As with many dietary supplements, curcumin has not been studied in individuals who are pregnant or lactating. Therefore, it is best to avoid a curcumin supplement while pregnant or lactating. Highly concentrated curcumin sources can also interact with certain medications, including pain relievers, chemotherapy drugs, immunosuppressants and blood thinners. It’s imperative to check with your primary care provider before starting any supplements. “Turmeric is a valuable and delicious spice with numerous potential health benefits,” said Burns, “it is best to enjoy it as a part of a balanced diet rich in plant-based foods.” Learn about more spices with anti-inflammatory and antioxidant properties. Herbs are another way you can add extra flavor and nutrients to a meal. Living herbs can make great gifts too – learn more!
