With a history rooted in ancient Ayurvedic and Chinese medicine, turmeric is gaining ground in modern kitchens and wellness circles alike, thanks to its remarkable health benefits and versatility.
Whether you're a seasoned foodie or simply looking to boost your wellbeing through natural ingredients, here’s why turmeric deserves a regular place on your plate.
1. Powerful Anti-Inflammatory Properties
At the heart of turmeric’s superpowers is curcumin, its active compound. Curcumin has potent anti-inflammatory effects, which can help reduce inflammation in the body – a root cause of many chronic diseases including arthritis, heart disease, and even some cancers. Unlike over-the-counter anti-inflammatories, turmeric offers a natural alternative without the unwanted side effects.
2. Rich in Antioxidants
Turmeric is loaded with antioxidants that help neutralise free radicals in the body. Free radicals are unstable molecules that can cause cell damage, contributing to ageing and diseases like Alzheimer's and cancer. By including turmeric in your diet, you can help your body fight oxidative stress and support overall cellular health.
3. Supports Digestive Health
Turmeric has long been used as a digestive aid. It can help reduce bloating, gas, and other digestive discomforts. Its anti-inflammatory effects may also benefit those suffering from conditions like IBS (Irritable Bowel Syndrome) or Crohn’s disease.
4. May Boost Brain Function
Curcumin is believed to increase levels of BDNF (Brain-Derived Neurotrophic Factor), a type of growth hormone that functions in the brain. Higher levels of BDNF are linked to improved memory and cognitive function, and may even reduce the risk of brain diseases such as depression and Alzheimer's.
5. Supports Heart Health
Research suggests that curcumin may improve the function of the endothelium, which is the lining of your blood vessels. Poor endothelial function is a major driver of heart disease, so turmeric’s ability to enhance this function could help in maintaining a healthy heart.
6. Easy to Add to Your Diet
Turmeric isn’t just for curries. You can stir it into smoothies, mix it into scrambled eggs, sprinkle it on roasted vegetables, or try the ever-popular golden milk latte. Just remember: curcumin is fat-soluble, so it’s best absorbed with a healthy fat (like coconut oil or olive oil) and a pinch of black pepper to increase bioavailability.
However, a Word of Caution
While turmeric is generally safe for most people, very high doses or long-term use may cause digestive issues. If you’re pregnant, breastfeeding, or on medication (especially blood thinners), it’s wise to check with your GP before adding turmeric supplements to your routine.
Easy Ways to Use Turmeric – Recipes to Try at Home
1. Golden Milk Latte (Turmeric Latte)
A comforting, warming drink packed with anti-inflammatory goodness.
Ingredients:
250ml almond milk (or milk of choice)
1 tsp turmeric powder
¼ tsp ground cinnamon
Pinch of black pepper
½ tsp grated fresh ginger or ¼ tsp ground ginger
1 tsp honey or maple syrup (optional)
Method:
Heat the milk in a small saucepan over medium heat.
Whisk in turmeric, cinnamon, black pepper, and ginger.
Simmer gently (don’t boil!) for 5 minutes.
Sweeten if desired, pour into a mug, and enjoy.
2. Turmeric Roasted Vegetables
A delicious and colourful side dish to pair with almost any meal.
Ingredients:
2 carrots, sliced
1 sweet potato, cubed
1 courgette, sliced
1 red onion, chopped
2 tbsp olive oil
1 tsp turmeric powder
½ tsp cumin
Salt and pepper to taste
Method:
Preheat oven to 200°C (180°C fan).
Toss vegetables with olive oil, turmeric, cumin, salt, and pepper.
Spread on a baking tray and roast for 25–30 minutes until golden and crisp on the edges.
3. Turmeric Smoothie Booster
An energising breakfast or mid-day pick-me-up.
Ingredients:
1 banana
200ml coconut water or almond milk
½ tsp turmeric powder
¼ tsp ground cinnamon
½ tsp chia seeds
Handful of frozen mango or pineapple
Small pinch of black pepper
Method:
Blend all ingredients until smooth.
Serve immediately and enjoy the vibrant flavour.
Where to Buy Turmeric in the UK
Here are a few highly rated UK-based options:
Turmeric Powder
Organic Turmeric Powder by Hatton Hill Organic – Amazon UK
https://www.amazon.co.uk/Organic-Ground-Turmeric-Hatton-Hill/dp/B0161WC378
A well-priced, organic option with no additives.
JustIngredients Essentials Ground Turmeric
Trusted brand, available online or in-store.
Turmeric Supplements
Turmeric with Black Pepper by Prowise Healthcare
Includes black pepper for absorption, UK-manufactured.
Wild Nutrition Food-Grown Turmeric Plus – Planet Organic
A premium supplement with added ginger and zinc.
Turmeric is a small change which can have a big impact. From easing inflammation to supporting brain and heart health, this golden spice is a simple yet powerful way to enhance your diet and your wellbeing. So why not make turmeric a staple in your kitchen?
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