5 Health benefits of consuming turmeric every day
There’s a new golden rule to live by: Eat more turmeric.
Turmeric (Curcuma longa) is a flowering plant native to the Indian Subcontinent. A member of the ginger family, this herb is an integral part not just of Indian cuisine, but also of several ancient practices such as Ayurveda, traditional Chinese medicine (TCM) and Unani.
Known for its warm, mildly bitter flavor and its distinctively earthy and citrusy aroma, turmeric has been used in traditional Ayurvedic medicine for thousands of years: Applying the spice to wounds is believed to support your body’s natural healing ability; mixed into a warm beverage, it is said to uplift your mood. In a more spiritual context, dabbing a paste made from turmeric on the door frames of new homes is said to invite the spirit of prosperity.
And now, it has also become one of the fastest-growing dietary supplements in the world, racking up an estimated $328 million in sales in the United States, according to a 2019 report from the Nutrition Business Journal.(1)
Turmeric owes much of its beneficial effects to a group of phytochemical compounds called curcuminoids. A group of naturally occurring phenols, this powerful selection of compounds is what gives the plant’s rhizome its distinctive golden-tawny color, as well as its biting flavor.
Phytochemicals aside, turmeric is packed with an impressive amount of vitamins, minerals and other nutrients – all of which help support overall health. Among the nutrients in turmeric are vitamins such as vitamin C and B-vitamins, minerals such as calcium, manganese, iron, potassium and zinc, as well as other phytonutrients.
Here are five things that happen to your body when you make turmeric a part of your everyday diet:*
1. Protects against free radicals and oxidative damage*
An antioxidant powerhouse, turmeric, according to research, can effectively stop oxidative damage caused by highly reactive molecules called free radicals, which often react and bond with organic substances within the body such as proteins, fatty acids and even DNA.
This is due to a potent antioxidant in turmeric called curcumin – one of the previously mentioned curcuminoids – which not only neutralizes free radicals, but also supports the body’s own antioxidant enzymes – a potent one-two punch.
2. Supports healthy cognitive functions*Curcumin, the key component of turmeric, has also been linked to healthy cognition and memory. According to a study from the University of California, this may be because of its powerful inherent antioxidant properties, which means it can support healthy cells – including those in the brain.
3. Supports a healthy heart*
Want to maintain a healthy heart? Load up on turmeric.
In a study conducted at Chiang Mai University in Thailand, researchers found that curcumin can support heart health by supporting healthy cholesterol levels that are already in the normal range(2) – just like what the ancients said regarding the golden herb.
4. Supports optimal bone and joint health*
Nothing short of a wonder plant, turmeric has also been shown to support healthy bones and joints. Over 5,000 studies have been done exploring the potential benefits of curcumin to support healthy joint function and mobility.(3) As a potent antioxidant, curcumin can protect your bones and joints from damage caused by free radicals.
5. Maintains healthy glowing skin*
Those looking to maintain healthy glowing skin should consider adding turmeric to their diets.
With its powerful antioxidant properties, it’s no wonder that many skincare companies use turmeric in skin serums and supplements.
In fact, a study published in the journal Current Pharmaceutical Design says that with its powerful antioxidant properties, turmeric may even hold the key to healthy glowing skin.(4) Talk about self-care, right?
How to add turmeric to your diet
Want to up your turmeric intake? Medical experts and health care providers recommend consuming up to a teaspoon (5 g) of fresh turmeric each day. If that seems like a lot, don’t worry --you can always spread it throughout your day with products such as Health Ranger Select Organic Turmeric Root Powder.
If you feel that fresh turmeric is too overwhelming in terms of flavor, you can take this golden herb in the form of liquid extracts and powders such as Health Ranger's Organic Turmeric Gold liquid extract. Not only are these more convenient to take, they’re also more portable for travel.
No matter what form of turmeric you take, it’s quite easy to add it to your daily meals. For instance, you can easily sprinkle a teaspoon or so of powdered turmeric root onto your scrambled eggs or frittatas. Feeling fancy? Add a teaspoon of liquid turmeric extract to your vegetable stir-fry. For a bit of exotic flair, add turmeric – fresh, powdered or liquid – to your rice pilaf, casseroles and risottos.
One easy (and tasty!) method for taking turmeric is in the form of smoothies.
Here’s a quick and tasty turmeric-based smoothie recipe adapted from the Lively Table that you can try:
Mango Ginger Turmeric Smoothie
3/4 cup organic mango cubes (fresh or frozen)
1/4 cup organic oats (old fashioned rolled or quick)
1/4 cup non-fat, plain Greek yogurt
1/2-inch piece organic ginger
1/2 tsp Health Ranger Select Organic Turmeric Root Powder
1/4 cup milk of choice
4-5 ice cubes (if using fresh mangoes)
Optional: 1 tbsp Health Ranger Select Organic Chia Seeds
- Blend all ingredients except chia seeds in a high-powered blender.
- Pour smoothie into glass.
- Sprinkle chia seeds as a topping.
Do you know of other ways to add turmeric to your daily diet? Let us know in the comments below!
Share the article with your friends and tell us about the impact this superfood has had on your overall health and wellness!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.