Turmeric is a celebrated herbal remedy in the traditional healing cultures of China, and especially India, where its therapeutic benefits are cited in ancient Ayurvedic and Unani texts.
Turmeric root is harvested from a tropical plant native to India but now cultivated in Indonesia, China, Japan, and parts of Africa. In fact, this member of the Ginger family is called Jiang Huang, which means “yellow ginger” in Chinese. But make no mistake: the culinary root that gives both curry and yellow mustard their signature color is more than just a kitchen spice!
Terrific Turmeric
Turmeric and its major plant compounds, primarily curcumin, are the subject of well over 100 laboratory and clinical studies! And for an herb in use for more than 4,000 years, the list of benefits is extensive, to say the least. Research indicates curcumin supports a healthy inflammatory response and provides powerful antioxidant support.
In Western herbalism, Turmeric is used primarily to:
- Promote joint comfort and flexibility: Eases minor daily joint discomfort so you can stay active.
- Act as a protective liver tonic: Functions as a cooling, regenerative liver tonic, much like Milk Thistle.
Support healthy digestion: Reduces gas, bloating, and digestive discomfort while promoting bile flow to help digest fats.
Safety Caution: Turmeric should not be used during pregnancy or by individuals with bile duct obstructions or gallstones.
Top 5 Ways to Use Turmeric
There are as many ways to use Turmeric as there are benefits, but here are some of our favorite ways to incorporate this super spice into a daily routine:
1. Golden Milk
Prep time: 5 mins | Servings: 2
This comforting, creamy concoction blends the golden spice with warm milk and honey. Golden Milk is a delightfully delicious way to get your daily dose of Turmeric and is the ideal end-of-day drink.
Ingredients:
- 2 cups milk (or plant-based alternative: Almond, Coconut, Hemp, or Cashew)
- ½ tsp coconut oil
- 1 tsp Turmeric powder
- ¼ tsp or less of ground Black pepper (for enhanced absorption)
- Honey or sweetener to taste
Directions: Heat all ingredients (except honey) in a small saucepan and let simmer (do not boil) for 5–7 minutes. Strain, sweeten to taste, and enjoy warm.
💡 Why Add Black Pepper? Curcumin alone is difficult for the human body to absorb. Pairing turmeric with even a small pinch of black pepper (which contains piperine) dramatically enhances curcumin absorption. Adding a touch of healthy fat (like coconut oil or milk) further boosts absorption.
2. Turmeric-Cinnamon Iced Tea
Prep time: 15 mins (plus chilling) | Servings: 4–6
We featured this tasty spiced drink at the Penn Herb Health Fair, and our customers absolutely loved it. Now here’s your turn to wow your friends and family at your next dining event (Explore our Herb Tea Guide for more drink ideas).
Ingredients:
- 8 cups water
- ½ lemon, roughly chopped (with rind)
- 3 tbsp Turmeric powder
- 1 tbsp Cinnamon powder
- ½ tsp Black Pepper powder
- 2 tbsp Maple Syrup (or to taste)
Directions: Add all ingredients to a large pot and bring to a boil. Reduce heat and simmer for 10 minutes. Remove from heat, let cool, and strain into a glass jar. Chill overnight in the refrigerator and serve over ice.
3. Turmeric Power Smoothie
Prep time: 5 mins | Servings: 1
Inspired by fellow blogger Luis Lemongrass, this filling morning smoothie powers up your breakfast routine.
Ingredients:
- 1 cup Cashew milk
- 2 tsp Turmeric powder
- 1 tbsp Peanut butter
- 2 tsp ground Cinnamon
- ⅛ tsp Almond extract
- ¼ cup Oatmeal
- 1 ripe banana
Directions: Blend all ingredients together on high speed until smooth and creamy. Pour into a glass, enjoy, then go forth and conquer!
4. Turmeric Honey
Prep time: 3 mins | Servings: ~12 portions
Definitely one of the tastiest ways to try Turmeric, plus it’s super simple to make.
- 4 tbsp honey
- 1 heaping tsp Turmeric powder
- Pinch of ground Black Pepper
Directions: Mix ingredients thoroughly into a smooth paste and store in an airtight glass container at room temperature.
How to Use: Stir 1 teaspoon into warm water for an instant tea, swirl into warm oatmeal, use it to sweeten herbal tea, or enjoy it straight by the spoonful!
5. Turmeric Citrus Wellness Shot
Prep time: 3 mins | Servings: 1–2 shots
A fast, potent morning tonic for anyone looking to kickstart their immune system and daily digestion in one quick sip.
Ingredients:
- Fresh juice of 1 Lemon or Orange
- ½ tsp Turmeric powder
- Pinch of ground Black Pepper
- Small splash of warm water or coconut water
Directions: Whisk all ingredients vigorously in a small glass until fully blended and drink immediately.
What’s on the bright horizon for this ancient healing spice? Its timeless benefits are still being discovered.
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