Turmeric

What Is Turmeric?

Turmeric (Curcuma longa) is a golden-yellow spice prized for its vibrant color, earthy flavor, and powerful health benefits. Native to Southeast Asia, it has been a cornerstone of culinary traditions in Indian, Middle Eastern, and Southeast Asian cuisines for centuries. Beyond its role in cooking, turmeric is deeply rooted in traditional medicine systems such as Ayurveda and Traditional Chinese Medicine, where it has been used for its healing and therapeutic properties.

Turmeric, derived from the rhizomes (roots) of the Curcuma longa plant in the ginger family (Zingiberaceae), is a spice renowned for its vibrant yellow-orange color. This striking hue comes from curcuminoids, a group of fat-soluble polyphenolic compounds that not only define its appearance but also underpin its remarkable health benefits.

Among these, curcumin stands out as turmeric’s most researched and celebrated active compound, prized for its potent health-supporting properties. In this comprehensive guide, we’ll explore everything you need to know about turmeric—its origins, benefits, and why it deserves a regular place in your diet.

The Wonder Drug of Life

Curcumin, often referred to as the “wonder drug of life,” has earned this reputation due to its wide range of potential health benefits (Gera et al., 2017). From reducing inflammation and neutralising free radicals to supporting joint health and enhancing brain function, curcumin is a powerhouse of wellness.

Turmeric’s bioactive compounds have made this spice a subject of interest in modern science, with numerous studies exploring its ability to aid in managing chronic conditions and supporting overall vitality.

Turmeric’s versatility in fresh and dried forms makes it an accessible and practical way to add a nutrient-rich boost to your meals while reaping its incredible health benefits. By understanding its history, uses, and preparation techniques, you can fully appreciate this golden spice’s role as both a culinary delight and a natural remedy.

Turmeric Curcumin

Turmeric has a rich history in both culinary and medicinal traditions. As a cornerstone of Ayurvedic and Traditional Chinese Medicine (TCM), it has been used for thousands of years to address a range of health concerns.

These ancient practices incorporated turmeric for its ability to aid digestion, detoxify the body, heal skin disorders, support liver health, and promote vitality. Turmeric was also used symbolically, representing purification and well-being in various cultural rituals (Prasad et al., 2011).

Modern research has expanded our understanding of turmeric’s health benefits, with its active compound, curcumin, emerging as a powerful agent with anti-inflammatory, antioxidant, antimicrobial, and anti-cancer properties. Scientific studies highlight its potential in managing chronic conditions, supporting metabolic and joint health, and improving skin vitality.

Traditional Uses of Turmeric

Digestive Aid: Used to alleviate bloating, gas, constipation, and indigestion.
Inflammatory Conditions: Relied upon for reducing swelling and pain in conditions like arthritis.
Purification and Rituals: Many cultures use turmeric for cleansing and holy rituals.
Respiratory Support: Utilised to relieve coughs and improve breathing.
Skin Health: Applied topically for its soothing and healing properties.

Condiment

Turmeric is a popular spice known for its aroma, bright yellow colour, and preservative properties, with daily consumption in South East Asia reaching up to 1.5 g. It is a primary component of many curry powders, comprising between 10–30% of the mix, although vegetarian blends contain less due to its bitterness (Sharma et al., 2005). The food industry also uses turmeric oleoresins, extracted from powdered rhizomes, for their distinctive taste and vibrant colour (fao.org)

Colouring Agent

Curcumin, the yellow pigment in turmeric, is widely used as a natural colouring agent in food, textiles, and cosmetics (Sharifi-Rad et al., 2020).

Tumeric colours various foods like mustard, dairy, pastries, soups, and cereals, offering a natural alternative to synthetic dyes like tartrazine. However, it is sensitive to heat, light, and alkalinity, limiting its use to short-term storage (Esatbeyoglu et al., 2012). The FAO/WHO sets the safe daily intake of curcumin at 0–3 mg/kg body weight (fao.org).

Cosmetic

Traditionally applied to the skin, turmeric is believed to improve complexion, reduce acne, and inhibit facial hair growth. Turmeric is believed to be one of the first known skin cosmetics used by women (Gopinath et al., 2017).

Curcuminoids, known for their antioxidant, anti-inflammatory, and skin-lightening properties, are widely used in cosmeceuticals. Topical curcumin gel can improve sun-damaged skin with prolonged use, while turmeric’s essential oils hold potential in perfumes and soaps. Hydrogenated curcumin derivatives like tetrahydrocurcumin are also used in moisturisers to prevent lipid rancidity (Vaughn et al., 2016), (Vollono et al., 2019),

The Science Behind Turmeric’s Benefits

Curcumin, the primary active ingredient in turmeric, is a polyphenol known for its extensive health benefits. Its anti-inflammatory effects make it a natural alternative for managing arthritis and joint pain, while its antioxidant properties help combat free radicals, supporting overall cellular health. (Hewlings et al., 2017).

Turmeric’s antimicrobial actions are being researched for their potential to fight infections and drug-resistant pathogens (Hussain et al., 2022).

Whether as a kitchen staple, a therapeutic supplement, or a skincare ingredient, turmeric’s versatility and efficacy solidify its place as a timeless natural remedy. By incorporating turmeric into our diet and wellness routine, we can harness the power of this golden gem to enhance overall health and well-being.

Curcumin

At the heart of turmeric’s potency lies curcumin, a powerful bioactive compound. Curcumin is known for its anti-inflammatory, antioxidant, and antimicrobial properties, which contribute to turmeric’s reputation as a “super spice.”

Curcumin only gained popularity among the scientific community, once isolated by Vogel and Pelletier in 1815, since then its various health benefits have been discovered (Prakesh et al., 2023).

Curcumin was first shown to exhibit antibacterial activity in 1949 (Schraufstatter et al., 1949). Since then, this polyphenol has been shown to possess anti-inflammatory, hypoglycemic, antioxidant, wound-healing, and anticancer actions (Aggarwal et al, 2008).

Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neuro-degenerative, cardiovascular, lung, metabolic, and autoimmune disease (Aggarwal et al., 2009).

Modern research highlights curcumin’s potential to support everything from gut health and immune function to brain health and joint pain relief. These benefits make turmeric a valuable addition to a healthy lifestyle.

Modern Applications and Forms of Turmeric

Today, turmeric is celebrated for its versatility and is commonly used in various forms, including:

Culinary Spice
Turmeric adds vibrant colour and a warm, earthy flavour to dishes.
It’s a staple in Indian cuisine, including most curries, soups, and stews and is increasingly featured in fusion cuisines worldwide.
Dietary Supplements
Taken in capsules, tablets, or tinctures to support joint health, combat inflammation, and strengthen the immune system.
Curcumin supplements often include piperine (from black pepper) to enhance absorption.
Topical Applications
Used in skincare for its ability to reduce redness, soothe irritation, and brighten complexion.
Included in masks, creams, and serums targeting acne and uneven skin tone.
Teas and Beverages
Featured in golden milk lattes and herbal teas known for their calming, anti-inflammatory effects.

Combine Turmeric and Pepper for Increased Bio-Availability

Turmeric reigns supreme when it comes to all-natural anti-inflammatory remedies. Curcumin, the main active component of turmeric, is its secret.

A study mentions that curcumin has gained world-wide attention mainly due to its anti-oxidant and anti-inflammatory mechanisms. The benefits of these two actions are best achieved and enhanced when piperine, a powerful active ingredient in black pepper, is combined with turmeric.

In a clinical study, the authors found that 2 g of curcumin administered at the same time with 20 mg of piperine, appeared to promote a significant 2000% increase in the oral bio-availability of curcumin.(Bertoncini-Silva et al., 2024).

Always add a little freshly-ground pepper to your meals. piperine helps your body absorb so much more from our food. Piperine has been well documented to enhance the bio-availability of a number of important therapeutic phyto-chemicals (Srinivasan 2007).

What Is Turmeric Good For?

Up to 2013, more than 65 clinical trials including curcumin have been completed, and many more are currently being conducted. Several nations, including China, India, Japan, Korea, South Africa, the United States, Thailand, and Turkey are currently using curcumin as a supplement or medicine. (Gupta 2013)

Clinical trials are still ongoing for a variety of conditions and illnesses, including colon and pancreatic cancer, multiple myeloma, Alzheimer’s disease, and psoriasis. (Hatcher 2008)

Numerous scientific investigations have demonstrated that curcumin has anti-inflammatory qualities comparable to those of pharmaceutical drugs like hydrocortisone. Curcumin may even be useful in the management of chronic inflammatory diseases like Crohn’s disease, ulcerative colitis, and possibly arthritis. (Burge 2019)

Turmeric Benefits

A person in athletic wear seated on the ground, holding their knee with both hands, with a red glow indicating pain or discomfort in the knee area.

Studies highlight turmeric’s role in managing chronic conditions like arthritis, metabolic syndrome, and digestive issues, as well as its ability to combat Candida overgrowth, bacterial infections, and oxidative stress. Curcumin has also shown promise in neurological health, offering potential protective effects against Alzheimer’s disease and other neurodegenerative conditions.

Curcumin may not fit medical chemists’ definition of the perfect drug, but many in vitro, in vivo (test tube and human/animal studies) including clinical trials have irrefutably confirmed its medicinal potential in both basic experimental researches and clinical trials over the past few decades (Lin et al., 2022).

Turmeric, and particularly its active compound curcumin, has been extensively studied for its therapeutic effects on various health conditions.

Let’s look at a few of the most common evidence-based uses for turmeric:

Anti-inflammatory Properties:
Curcumin has been shown to rival pharmaceutical drugs like hydrocortisone in reducing inflammation, benefiting arthritis, Crohn’s disease, and ulcerative colitis (Burge, 2019).
Curcumin’s anti-inflammatory effects are comparable to non-steroidal anti-inflammatory drugs (NSAIDs) but without the associated side effects (Jurenka, 2009).
Helps reduce joint swelling and pain in R/arthritis and osteoarthritis patients (Kou et al., 2023).
Antimicrobial Actions:
Effective against bacteria, fungi, and biofilms, curcumin has shown superior antifungal activity compared to fluconazole in some studies (Martins, 2009; Murugesh, 2019).
Turmeric disrupts bacterial cell membranes and biofilms, enhancing its potential against drug-resistant strains (Dai et al., 2022
It has been shown to inhibit Helicobacter pylori, a bacterium linked to peptic ulcers and gastric cancer (De et al., 2009).
A recent study indicates a potent antifungal action against Candida albicans (Murugesh et al., 2020).
Antioxidant Effects:
Turmeric combats oxidative stress, protecting cells from damage linked to aging and chronic diseases (Akbari, 2019).
Curcumin boosts the activity of antioxidant enzymes such as superoxide dismutase (SOD) and glutathione peroxidase (Sahebkar et al., 2015).
It scavenges free radicals, reducing oxidative stress linked to chronic diseases like cardiovascular disease and diabetes (He et al., 2015).
Cancer Support:
Curcumin inhibits cancer cell proliferation, angiogenesis, and metastasis in various types of cancers, including breast, prostate, and colon cancers (Kunnumukkara et al., 2008).
It enhances the efficacy of chemotherapy drugs while reducing their toxicity (Farghadani et al., 2022).
Early research suggests turmeric may help inhibit tumour growth and support traditional cancer treatments. Later research has discovered that this yellow polyphenol compound could represent an effective drug for cancer therapy (Giordano et al., 2019).
Cardiovascular Support:
Curcumin reduces blood lipid levels, improving cholesterol profiles and lowering the risk of atherosclerosis (Yang et al., 2024).
It improves endothelial function, which is critical in preventing hypertension and cardiovascular events (Li et al., 2022).
Gut Health Support:
Turmeric aids in maintaining gut balance, reducing harmful bacteria, while supporting beneficial gut flora (Scazzocchio et al., 2020)
Curcumin can reduce gut permeability (“leaky gut“) and inflammation, benefiting conditions like irritable bowel syndrome (IBS) (Lamichhane et al., 2024)
It promotes the growth of beneficial gut bacteria such as Lactobacillus and Bifidobacterium while reducing pathogenic strains (Zhu et al., 2024).
Immune Modulation:
Curcumin modulates cytokine production, reducing chronic inflammation and enhancing immune system balance (Allegra et al., 2022).
Turmeric helps prevent immune overactivation in autoimmune diseases like lupus and multiple sclerosis (Yang et al., 2019).
Kidney Protective:
Metabolic Support:
Curcumin has been shown to be a powerful antioxidant, reduce inflammation, and help with metabolic syndrome (Akbari 2019).
Turmeric enhances insulin sensitivity and reduces blood glucose levels, making it beneficial for type 2 diabetes (Martin et al., 2021).
Turmeric mitigates complications of metabolic syndrome, such as inflammation and oxidative stress (Nurcahyanti et al., 2022).
Enhances immune response and reduces the severity of infections through its immune-regulating properties (Ghoushi et al., 2024).
Neurological Benefits:
Curcumin’s neuro-protective effects show promise in delaying or preventing Alzheimer’s disease progression (Cole et al., 2007).
Curcumin crosses the blood-brain barrier, reducing inflammation and amyloid plaque buildup in Alzheimer’s disease models (Mishra et al., 2008).
Studies indicate improved cognitive function in healthy older adults with curcumin supplementation (Tsai et al., 2021).
Skin Health:
Accelerates wound healing by promoting collagen deposition and fibroblast activity (Mohanty et al., 2012).
Topical turmeric formulations help manage psoriasis, eczema, and acne by reducing inflammation and microbial growth (Vollono et al., 2019).
Traditionally, this polyphenol has been used in Asian countries to treat such human ailments as acne, psoriasis, dermatitis, and rash (Gupta et al., 2013).
Turmeric has been used traditionally and in modern cosmetics for its anti-inflammatory and brightening effects (Gopinath et al., 2018).

These benefits highlight turmeric’s versatility as a natural remedy supported by both traditional use and modern scientific research.

Candida

Turmeric has a powerful capacity to act as antimicrobial medicine in the body, including its broad-spectrum antifungal activity (Martins et al., 2009).

Turmeric, particularly curcumin and its oil extracts, exhibits significant antifungal properties against a wide range of fungi, including multiple Candida species, dermatophytes, and plant diseases caused by pathogens (infectious organisms) (Apisariyakul et al., 1995), (Wuthi-undomlert et al., 2000).

In another study, anti-Candida was demonstrated against 38 different strains of Candida including some fluconazole resistant strains of Candida albicans, Candida glabrata, Candida krusei, Candida tropicalis, and Candida guilliermondii (Khan et al., 2012).

These effects are achieved through various mechanisms such as disrupting fungal cell membranes, reducing ergosterol production, and hyphal-development inhibition. Curcumin also demonstrates potential as an adjunct therapy, enhancing the effectiveness of conventional antifungal drugs (Hussain et al., 2022).

Additionally, turmeric’s low side effects and synergistic activity with other antifungal agents make it a promising candidate for systemic fungal infections and drug-resistant strains (Moghadamtousi et al., 2014).

Turmeric Is a Potent Antifungal

Candida Biofilms:
Turmeric has a number of surprising antifungal properties. Numerous studies have demonstrated turmeric’s effectiveness in battling Candida albicans and the biofilms it produces. It is thus a very helpful supplement to incorporate in a program designed to combat Candida. (Murugesh 2019)
More Potent Than Fluconazole:
According to one study, curcumin was a more potent antifungal than fluconazole. A study from several years ago found that curcumin dramatically inhibited the adhesion of Candida species isolated from AIDS patients to epithelial (skin) cells lining the mouth (Martins et al. 2009).
Blocks Candida Growth:
Curcumin was able to block the growth of Candida albicans as well as a number of other fungal strains, according to researchers who tested its effectiveness against almost two dozen different species of fungi (Murugesh et al., 2019).
Effective Against Multiple Candida and Fungal Strains:
Researchers discovered that curcumin has a significantly greater antifungal potency than the widely used medication fluconazole. (Martins 2009)

Key Points

Antifungal Spectrum: Curcumin is effective against many strains of Candida, Cryptococcus, Trichophyton, Microsporum, and phytopathogens like Fusarium solani and Helminthosporium oryzae.
Mechanisms of Action: Reduced ergosterol synthesis, and inhibition of hyphal development.
Potent Formulations: Curcumin and turmeric oil extracts both show strong activity.
Photodynamic Therapy: Combining curcumin with LED light reduced fungal biofilm viability by up to 85%, demonstrating potential for enhanced antifungal strategies (Pramana et al., 2024).
Synergistic Effects: Curcumin enhances the efficacy of antifungal drugs like fluconazole and amphotericin B, reducing required doses by up to 35-fold (Sharma et al., 2010).
Adjunct Therapy: Studies show curcumin with piperine or ascorbic acid further amplifies antifungal effectiveness, particularly against drug-resistant Candida strains (Tsopmene et al., 2024).

This evidence highlights turmeric’s versatility as a natural antifungal agent, especially in addressing resistant fungal infections and enhancing existing treatments.

SIBO

Turmeric may be a very helpful addition to your anti-SIBO program since recent research is starting to suggest that it can be effective against both Candida albicans, different unwanted bacteria and the biofilms they generate.

How Can Curcumin Help with SIBO Symptoms?

Curcumin’s anti-inflammatory and antimicrobial properties make it a promising option for managing SIBO. It reduces inflammation by targeting proteins like NF-kB and TNF-alpha and may also help combat bacterial overgrowth in the small intestine, addressing key aspects of SIBO symptoms (Zhu et al., 2024).

Bacterial Infections:
And it’s not just Candida that turmeric is effective against, curcumin is also considered safe as a treatment of many bacterial infections. Many studies showed that curcumin has antibacterial activities against gram-negative and positive bacteria. (Dai 2022)
Food-Safe Antibacterial Agent:
Curcumin has been used as a food-safe antibacterial agent for hundreds of years as a result of evidence of its antimicrobial effects. This means turmeric can be used safely on areas used for preparing food, such as counters, chopping boards, and meat cleavers (Hussain et al., 2022).
High Efficacy:
According to research, curcumin has the ability to enter a bacterial cell and kill it there. Curcumin may be a prime candidate to be used in combination therapy against bacterial infections that affect people because of its accessibility, and high efficacy. (Tyagi 2015)

Chronic Inflammation and Arthritic Pain

Turmeric, particularly its active compound curcumin, has shown significant potential in managing chronic inflammation and arthritic pain. Its anti-inflammatory and antioxidant properties inhibit inflammatory pathways (such as IL-6, IL-8, TNF-alpha, and COX-2 enzymes) which are central to arthritis progression.

Studies comparing curcumin to standard anti-inflammatory drugs, like ibuprofen, reveal similar efficacy in reducing pain and stiffness while producing fewer gastrointestinal side effects. Additionally, curcumin can enhance the quality of life for individuals with osteoarthritis and rheumatoid arthritis when used as a complementary therapy alongside standard treatments

From my clinical experience, incorporating turmeric and ginger into the daily diet offers a natural, effective approach to managing inflammation. Unlike concentrated supplements, consuming these spices with meals or in drinks can provide a gradual, sustainable benefit, especially when paired with black pepper to improve curcumin absorption.

While high doses of curcumin supplements (1,000-1,500 mg per day) have been used in clinical studies, even modest dietary inclusion of turmeric may positively impact inflammation, especially if consumed regularly with black pepper to increase uptake.

Key Insights:

Anti-inflammatory Action: Curcumin inhibits inflammatory markers (e.g., TNF-alpha, COX-2) and oxidative stress, reducing joint pain and swelling (Burge 2019), (Peng et al., 2021).
Comparable to NSAIDs: Clinical studies show curcumin matches ibuprofen in pain relief for osteoarthritis but with fewer adverse effects (Kuptniratsaikul et al., 2014).
Enhanced Absorption: Black pepper (piperine) significantly improves curcumin’s bioavailability, boosting its efficacy (Prasad et al., 2014).
Long-term Benefits: Daily turmeric intake helps maintain anti-inflammatory effects, potentially delaying arthritis progression (Kou et al., 2023).
Combination Therapies: Curcumin enhances the effects of other treatments like glucosamine

Kidney-Protective

Curcumin has shown kidney-protective effects in various experimental models, including diabetic kidney disease, chronic kidney failure, and toxin-induced kidney damage. Recent studies highlight its ability to reverse alterations in chronic renal failure and preserve function in kidney cells (Trujillo et al., 2013), (Ghosh et al., 2014).

These effects are attributed to curcumin’s powerful antioxidant activity, including the reduction of inflammation, preservation of antioxidant enzymes, and prevention of oxidative stress. These findings position curcumin as a potential therapeutic option for protecting against kidney injury (Zhu et al., 2022).

What Do You Do With Turmeric?

Turmeric’s popularity spans both the kitchen and the medicine cabinet. In cooking, it is a versatile ingredient, enhancing the flavour, aroma, and visual appeal of dishes like curries, soups, and rice.

Medicinally, it is used in various forms, including powders, teas, and supplements, to harness its therapeutic effects. Traditional applications have highlighted turmeric as a natural remedy for digestive issues, respiratory conditions, and skin ailments.

Preparing and Storing Turmeric

Some varieties of mustard use turmeric as a natural colouring agent, and curry powder also contains turmeric. Many people appreciate the earthy flavour of turmeric on its own because it gives Thai or other Asian cuisines, stews, and chilli a depth of flavour and a pleasant colour. I discovered several years ago that turmeric is actually great in pumpkin or chicken soup, try it out.
To fully unlock the benefits of turmeric, proper preparation and storage are essential:

Fresh Turmeric Root: Store in an airtight container in the fridge up to three weeks or more. Peel and grate the root before use, ensuring you wear gloves to prevent staining fingers yellow.
Dried Turmeric Powder: Keep it in a cool, dark place to maintain freshness and potency. Use about one-third the quantity of dried powder when substituting for fresh turmeric in recipes.

How to Use Turmeric in Your Daily Life

Turmeric is a versatile spice used not only for its medicinal benefits but also to enhance the flavor and color of a variety of dishes. Its warm, earthy notes make it a favorite ingredient in Thai, Indian, and other Asian cuisines. Beyond its traditional use in curry powders, turmeric can add depth and a golden hue to stews, soups, and even beverages. For instance, adding turmeric to pumpkin or chicken soup can elevate both the taste and visual appeal—it’s a delightful way to experiment in the kitchen.

Growing and Preserving Turmeric

In my garden in New Zealand, I cultivate turmeric roots in a glasshouse to ensure a fresh supply. When there’s a surplus, I freeze the roots in small pieces, preserving their potency and convenience for later use. Freezing turmeric is an excellent way to maintain its quality and ensure year-round availability.

A Note on Turmeric’s Staining Properties

While turmeric is a joy to work with, its vibrant yellow colour can be a bit too effective, often leaving stains on countertops, utensils, and clothing. I’ve found even stainless steel bowls and cutting boards can develop a yellow tint after prolonged exposure. To prevent or remove stains, act quickly—mild abrasives or natural cleaning solutions, such as a baking soda paste, are typically effective. The solution:

Cleaning-Up Rapidly with plenty of clean cold water turmeric with care is the best way to avoid discolouration in most cases.
Light Scrub: I use a small wooden scrubbing brush to give the cutting board a quick scrub after chopping fresh turmeric. Rinse well.
Pots, Pans and Utensils: Soak right away after use, this will help avoid discolouration in most cases.
Wooden utensils: I keep a separate set of wooden utensils for cooking with spices such as turmeric, cinnamon, cloves, and allspice.

By using turmeric and other powerful spices in both your kitchen and for medicinal purposes, you’ll not only enjoy the flavours but also its impressive health benefits. Let’s look at different ways of incorporating turmeric into our diet and lifestyle:

Turmeric in Dietary Supplement Forms

A person wearing a light gray top holds a pill near their mouth with one hand.

Turmeric supplements, often standardised for their curcumin content, are widely used for their anti-inflammatory and antioxidant properties. Most manufacturers recommend taking 2–3 capsules daily with meals.

Supplements may be beneficial for those needing higher curcumin levels than typical dietary intake provides, but it’s crucial to combine them with black pepper or piperine to enhance absorption.

Studies show that black pepper can increase curcumin bioavailability by up to 2000%, making it a key component of effective supplementation.

However, many experts, including naturopaths and researchers (like me), suggest consuming turmeric in whole food forms. Turmeric’s natural synergy with other spices, such as ginger and pepper, enhances its therapeutic properties while avoiding the risks associated with concentrated supplements, like potential drug interactions or excessive intake that could lead to side effects such as digestive discomfort or kidney stone risk.

Incorporating turmeric into meals, teas, or smoothies allows for safe, gradual health benefits while supporting overall well-being.

Key Points About Turmeric Supplements:

Enhanced Absorption: Combining turmeric with black pepper (piperine) can significantly improve curcumin absorption in the body.
Diet vs. Supplements: Whole food turmeric may provide broader health benefits and fewer risks than high-dose supplements.
Recommended Dosage: Many supplements suggest 2–3 capsules daily, typically containing 500–1000 mg of curcumin per capsule.
Potential Risks: High doses in supplements may interfere with medications (e.g., blood thinners or NSAIDs) and pose risks like kidney stones.
Functional Pairings: Using turmeric with anti-inflammatory spices like ginger amplifies its health benefits naturally.
Everyday Use: Adding turmeric to foods like soups, stews, or teas ensures safe, sustained intake and promotes long-term health.

Turmeric and Cooking: A Blend of Flavour and Health Benefits

Various spices and herbs displayed in containers at a market stall, with labels indicating their names such as saffron, curry, lavender, and incense. Some items are marked as beneficial for an anti candida diet. Scoops are placed in some of the containers.

The global challenge of drug-resistant pathogens has fuelled the search for natural compounds with antimicrobial properties, and turmeric has emerged as a star in this field.

Packed with curcumin, its bioactive compound, turmeric is not only a staple in kitchens worldwide but also a powerful addition to natural health strategies. Incorporating turmeric into your daily meals is an easy and delicious way to support your overall health while enjoying its vibrant flavour and colour.

Studies highlight turmeric’s ability to serve as a natural antimicrobial agent, making it a valuable addition to both your diet and health routine. Regularly incorporating turmeric into meals supports inflammation control, gut health, and even immune function, showcasing its potential as more than just a spice but as a functional food ingredient.

Turmeric’s biologically active compounds offer a dual role in both nutrition and potential protection against certain infections. For example, the antimicrobial and anti-inflammatory properties of turmeric make it a versatile ingredient that bridges the gap between culinary enjoyment and therapeutic benefit.

Cooking with Turmeric: Fresh vs. Dried

Turmeric can be used in its fresh or dried forms, each with unique qualities. Fresh turmeric is aromatic and has a stronger flavor, while dried turmeric is more convenient and has a longer shelf life.

Storage Tips for Fresh Turmeric: Keep fresh turmeric sealed in an airtight container and store it in the fridge, where it will stay fresh for up to two weeks. When handling fresh turmeric, wear gloves to avoid yellow stains on your hands.
Substituting Fresh for Dried: If substituting fresh turmeric for dried in a recipe, use approximately three times the amount of fresh to dried turmeric (e.g., 1 teaspoon dried = 1 tablespoon fresh).

Easy Ways to Incorporate Turmeric Into Meals

Cooking with turmeric is straightforward, and its earthy, slightly bitter flavor pairs beautifully with a variety of dishes. Here are some popular ways to add turmeric to your meals:

Curry and Middle Eastern Dishes: Turmeric is a classic ingredient in curries and spice blends like garam masala, giving these dishes their characteristic golden color and warmth.
Egg Recipes: Add a pinch of turmeric to scrambled eggs, omelets, or egg salads for extra flavor and color.
Marinades and Meats: Use turmeric in marinades for chicken, lamb, or fish, combining it with spices like cumin and coriander for a rich, aromatic profile.
Soups and Stews: Stir turmeric into pumpkin or lentil soups for added depth of flavor and health benefits.
Smoothies and Drinks: Add a teaspoon of turmeric powder to smoothies, or try making a golden milk latte with turmeric, black pepper, and coconut milk.

Tips for Cooking with Turmeric

Curcumin is lipophilic, meaning, it prefers to dissolve more into a fat-soluble rather than water-soluble environment. For this reason, add it to meals containing fats. Black pepper is another ally.

Pair with Black Pepper: To maximize curcumin absorption, combine turmeric with black pepper, as the piperine in pepper significantly enhances bioavailability.
Combine with Healthy Fats: Curcumin is fat-soluble, so cooking turmeric with oils (or ghee) or adding it to dishes with healthy fats like coconut milk helps improve its absorption.
Avoid Overheating: Prolonged exposure to high heat can reduce turmeric’s potency, so add it towards the end of cooking when possible.

Turmeric in Fusion Cuisine

While turmeric is most often associated with Indian and Middle Eastern dishes, its versatility allows it to blend seamlessly into other cuisines:

Asian Stir-Fries: Add turmeric to vegetable stir-fries for a burst of color and flavor.
Western Dishes: Sprinkle turmeric into mashed potatoes, pasta sauces, or salad dressings for a healthy twist.
Baked Goods: Experiment with turmeric in muffins, breads, or pancakes for a subtly spiced, golden-hued treat.

Hot Turmeric Tea in Winter

Turmeric and ginger are both members of the Zingiberaceae family and share similar appearances, making them easy to grow together in gardens. When we lived in Brisbane, Australia, we grew both plants and often made tea from their fresh roots, which is incredibly soothing.

While fresh root is ideal, dried and powdered versions can still make a delicious and therapeutic tea. This drink acts as a natural decongestant and is perfect for alleviating the discomfort associated with colds, flu, sore throats, blocked sinuses, and general malaise.

To prepare this tea, start by brewing turmeric alone, followed by ginger, and then experiment with combinations of both. Adding cinnamon quill enhances the flavour and therapeutic properties of the tea, and you’ll quickly discover which combination you prefer.

My personal favourite is fresh ginger root simmered with true cinnamon quill (Cinnamomum zeylanicum) and one or two green cardamom pods for a fragrant and warming beverage. This simple blend offers a soothing, immune-boosting drink that helps you feel better even when you’re at your worst.

Hot Turmeric Tea Recipe

1 tablespoon chopped fresh turmeric root or 1 tsp. turmeric (or ginger) powder.
Add one to two green cardamon pods for an added spicy taste.
A small pinch of finely ground black pepper.
Bring to a boil 1–2 cups water
Add turmeric or ginger, and cardamom pods, simmer 5 mins on low heat.
Strain, drink warm (better) or cold, try with ice on a hot summer’s day.
Try with a slice of lemon added.
Add a half tsp. of raw honey.
Try combinations of turmeric, ginger, cinnamon, and cardamon.

Golden Turmeric Tea: A Creamy Anti-Candida Elixir

Golden Turmeric Tea, often called “Golden Milk,” is a flavorful and health-boosting beverage that combines the antimicrobial power of turmeric, cinnamon, ginger, black pepper, and green cardamom with the richness of full-cream coconut milk.

This blend is especially beneficial for those managing Candida overgrowth, thanks to its antifungal properties and the synergy of its ingredients. The fats in coconut milk enhance the absorption of curcumin, the active compound in turmeric, which is fat-soluble and more effectively utilised by the body when paired with healthy fats.

For an added touch of sweetness, a half-teaspoon of raw honey can complement the richness of the coconut milk, creating a soothing, slightly sweet drink that is as pleasing to the palate as it is beneficial to health.

This drink is versatile, equally delightful when served warm on a chilly evening or cold on a hot summer day. While there are many variations of “Golden Milk,” the essential components are a fat-containing milk, turmeric, cinnamon, ginger, and a natural sweetener, avoiding refined sugars that can worsen Candida symptoms.

Turmeric’s growing popularity is evident, with millions of search results for “Golden Turmeric Milk” online. This reflects a renewed appreciation for its therapeutic potential and culinary versatility. This simple yet potent beverage is a wonderful way to incorporate anti-inflammatory and antimicrobial ingredients into your daily routine.

Golden Turmeric Milk Ingredients

Turmeric Powder:
½ teaspoon turmeric powder. Because it is more concentrated, ground turmeric powder is really preferable to the raw root in this situation. Golden milk turmeric tea traditionally uses ground turmeric powder for this reason.
Cassia Powder:
½ teaspoon cinnamon (cassia) powder. I recommend using cassia bark, the “single quill”, the cinnamaldehyde content is greater.
Ginger Powder:
½ teaspoon ginger powder
Black Pepper:
Small pinch of black pepper. Always add a small pinch of freshly ground black pepper to increase curcumin absorption. The piperine will help your gut in many ways, it’s the little things that make a difference.
Coconut Milk:
Full-fat coconut milk, nut milk, or another plant-based milk. To help you absorb all of the nutrients from turmeric in golden milk, a little fat is required. Traditionally, whole, raw, fresh cow’s milk was used, it’s probably best to avoid pasteurised and homogenised cow’s milk from the supermarket. If you are lucky enough to have access to, you can use whole, raw, fresh dairy milk from a local organic dairy farmer.

Method

Warm up a can, or half a can, of full cream coconut milk.
Add the spices and blend well while gently heating.
Take from the stove, pour into a glass and add a small amount of raw honey.
Add a few mint leaves or a slice of lemon for a twist.

Additional Golden Milk Tips:

But a high-quality full-fat coconut milk, avoid any “Lite” varieties.
To enhance the flavour and reap the health benefits, add ¼ tsp. green cardamon powder or ground allspice
A little raw honey for a little bit of added sweetness.
A few drops of pure vanilla extract, unconventional but stunning.

Is Turmeric Safe For Everybody To Take?

Everyone shouldn’t take turmeric, right?
I’ve always recommended that eating meals that contain turmeric should be safe, but like any spice or herb, you can over-do it as well. For example, when it comes to taking supplements while pregnant or nursing, you are best to consult with your doctor or nurse.

Some people with liver of gallbladder disease may be best to check in with their doctor as well, especially if you believe you may have gallstones. Taking high-dose curcumin capsules or tablets can affect some people with gut issues negatively, it’s why you always start with a low-dose, and if in doubt, consult with your naturopathic physician or doctor.

Before beginning a curcumin course of treatment, if you are taking various pharmaceutical medications for chronic conditions, it is best to speak with your health-care professional to rule out any potential drug interactions. The group of drugs in particular I’m referring to may include drugs used to treat stomach acid, blood sugar regulation, or blood thinning.

We hope you enjoyed this page all about Turmeric, please leave a comment if you have any additional information you would like to share.

Eric Bakker N.D.

Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.