Turmeric Health Benefits Inflammation, Joint Health & Golden Milk

Turmeric: A Little Spice With Big Benefits

Turmeric is the golden-yellow spice that gives curry its color. It shows up in curries, soups, teas, and smoothies, but there’s more to it than flavor and color.

What Makes Turmeric Special?

Turmeric contains a natural compound called curcumin, which has antioxidant and anti-inflammatory properties.

Inflammation is part of the body’s normal healing process. The problem is when inflammation becomes chronic, which is linked to joint pain, heart disease, and other health issues over time. Chronic inflammation doesn’t always cause noticeable symptoms, either.

Potential Health Benefits

Joint Health and Arthritis

Curcumin has been studied for reducing joint pain and stiffness, especially in people with osteoarthritis. Some studies suggest curcumin extracts may provide pain relief comparable to certain anti-inflammatory medications, though more research is needed.

Inflammation Support

Curcumin may help regulate some of the body’s inflammatory processes and lower certain markers of inflammation. The research is encouraging, but turmeric isn’t a cure for chronic inflammation.

Antioxidant Protection

Curcumin has antioxidant properties that may help protect cells from oxidative stress, which can cause damage over time.

Heart and Metabolic Health

Researchers are studying curcumin’s possible effects on blood vessel function, blood sugar, and cholesterol. The evidence isn’t strong enough yet to recommend it as a treatment for these conditions.

Easy Ways to Add Turmeric to Your Diet

• Add fresh turmeric root to homemade juices
• Blend a little into smoothies with ginger and pineapple
• Sprinkle it into soups, stews, and chili
• Toss it with avocado oil on roasted vegetables
• Stir it into rice, or quinoa
• Whisk it into homemade salad dressings
• Make a cup of turmeric and ginger tea
• Try golden milk (recipe below)

How to Make Golden Milk

Golden milk is a warm, comforting drink and one of the easiest ways to add turmeric to your day. My daughter taught me to make this healthy drink.

Ingredients

• 1 cup milk (almond or coconut)
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground cinnamon (I prefer Ceylon cinnamon)
• 1/4 teaspoon ground ginger (or a few slices of fresh ginger)
• A pinch of black pepper
• 1 teaspoon honey or maple syrup, optional
• 1/2 teaspoon coconut oil, optional

Directions

1. Add everything except the honey or maple syrup to a small saucepan.
2. Whisk over medium-low heat until warm and steaming. Don’t let it boil.
3. Simmer gently for 3 to 5 minutes.
4. Remove from heat, stir in honey or maple syrup, and strain if you used fresh ginger.

Tip: Turmeric stains, so use a whisk and mug you don’t mind turning a little yellow.

Did You Know?

Your body doesn’t absorb curcumin very well on its own. Black pepper contains piperine, which can increase absorption. Since curcumin is fat-soluble, eating turmeric with a little healthy fat may help with absorption, too.

Most studies showing benefits use concentrated curcumin extracts, not the amount you’d normally sprinkle on dinner.

A Little Caution

Turmeric in normal food amounts is generally safe for most people. High-dose turmeric or curcumin supplements are different. They can:

• Interact with blood thinners and diabetes medications
• Aggravate gallbladder problems
• Increase kidney stone concerns in susceptible people
• Rarely, cause liver injury

Check with your doctor before taking supplements, especially if you’re pregnant, have an existing medical condition, or take prescription medications.

The Bottom Line

Turmeric isn’t a miracle cure, but it’s an inexpensive, easy ingredient worth exploring as part of a balanced, anti-inflammatory way of eating.

Do you use turmeric? Do you prefer fresh root, ground turmeric, tea, or golden milk? Share how you use it in the comments.