If you’re not too keen on spices, you might think it’s weird to drink “golden” milk. However, this unique beverage offers many health benefits, such as boosting your immune system, thanks to the superfood called turmeric.

Turmeric (Curcuma longa) is a potent anti-inflammatory spice that’s often used in traditional medicine to cure different conditions. Turmeric is related to ginger, and the golden spice gives curry powder it’s signature orange-yellow hue.

Turmeric contains curcumin, an active compound that has often been studied because of its disease-fighting potential. Studies on the various health benefits of turmeric use concentrated preparations of curcumin supplements in the form of capsules, tablets or extracts for therapeutic dosing.

Consuming turmeric as part of a regular diet also allows you to reap the following benefits.

Turmeric has anti-inflammatory properties

Inflammation is linked to different health problems, like heart disease and cancer. It is also associated with cognitive decline.

Turmeric hinders the production of pro-inflammatory genes and blocks the inflammatory response pathway, meaning consuming the superfood helps protect you from inflammation.

Add turmeric to your diet by using it to make a tasty salad dressing. Whisk turmeric, apple cider vinegar, tahini, freshly squeezed lemon juice and white miso paste. You can also use the turmeric dressing as a marinade for chicken or fish.

Turmeric relieves joint pain

Research published in The AAPS Journal suggests that turmeric and curcumin can be used to relieve pain and inflammation caused by arthritis.

You can relieve joint pain naturally by making an anti-inflammatory smoothie. Use ingredients like turmeric, frozen wild blueberries and roasted (or steamed) beets.

Turmeric prevents free-radical damage

Turmeric increases antioxidant capacity and protects you from free-radical damage. The superfood also boosts your brain function.

Boost your antioxidant intake by adding a teaspoon of turmeric to a nourishing green juice or smoothie.

Turmeric strengthens your immune system

Curcumin is a health-boosting powerhouse with potent antioxidant, anti-inflammatory and antimicrobial properties.

Curcumin isn’t easily absorbed into the bloodstream. But consuming it with black pepper enhances absorption, thanks to a naturally occurring substance called piperine.

To fight a cold naturally, make ginger and black pepper tea, an Ayurvedic remedy. Add a teaspoon of turmeric to 12 ounces of water, then bring the mixture to a boil. Take the water off the heat then add one-quarter teaspoon each of black pepper and ground ginger.

If you prefer golden milk, replace water with coconut milk. Curcumin is fat-soluble so you need to consume it with food or drink that contains fat to make it easier to absorb the beneficial compound.

Turmeric has anti-cancer properties

Studies have shown that turmeric and curcumin have promising applications in both cancer treatment and prevention of cancerous cell growth.

Keep cancer at bay by making this anti-cancer dish using chickpeas and turmeric. Combine turmeric, cinnamon, cloves, cumin, ginger and black pepper with olive oil, then toss with chickpeas. Roast the mixture at 350 F for at least 20 minutes, or until crispy. Serve the chickpeas over a vegetable-based soup or a garden salad.

Turmeric boost heart health

Studies show that both curcumin and turmeric can improve heart health by improving endothelial function and reducing inflammation and free-radical damage.

Improve your cardiovascular health by a fiber-rich whole-grain dish such as barley, brown rice or quinoa with some turmeric.

Turmeric boosts gut health

Turmeric’s anti-inflammatory properties can naturally treat inflammatory bowel conditions such as colitis and irritable bowel syndrome (IBS).

Make a gut-friendly soup by adding turmeric to with an organic chicken bone broth base.

Turmeric dosage guidelines

If you’re not in the mood to cook with turmeric, you can still incorporate this superfood into your diet by taking turmeric supplements.

Turmeric powder contains about 3% curcumin. Meanwhile, turmeric extracts are made up of at least 95% curcumin.

Scientists who conduct clinical research studies use turmeric extracts. But if you’re adding turmeric to your diet, you can add half a teaspoon to one teaspoon (2.5 to 5 g) of turmeric powder with food per day. This amount has been associated with health benefits, but consuming less (about 500 to 2,000 mg, or 15 to 60 mg of curcumin) can still offer some advantages.

Eat your veggies and boost your intake of turmeric to relieve joint pain and strengthen your immunity.

Sources:

MindBodyGreen.com 1

MindBodyGreen.com 2