--- title: Turmeric: Healthy Diets Should Include Turmeric and Curcumin description: Superfood turmeric has been linked to lower total cholesterol levels and improved liver function after liver disease or damage. canonical: https://time.com/4443288/turmeric-recipes-curcumin/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2016-08-09T17:26:36.000Z article:modified_time: 2026-02-22T23:50:04.960Z article:section: Health og:title: You Should Probably Be Eating More Turmeric. Here's How og:description: It's delicious and backed by research og:url: https://time.com/4443288/turmeric-recipes-curcumin/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt4c34add1169c3bb6/6988a1875f570f29cdb221ec/tumeric-health-benefits-diet.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 3000 og:image:height: 1688 og:image:alt: Boomer food og:type: article twitter:card: summary_large_image twitter:title: You Should Probably Be Eating More Turmeric. Here's How twitter:description: It's delicious and backed by research twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt4c34add1169c3bb6/6988a1875f570f29cdb221ec/tumeric-health-benefits-diet.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # You Should Probably Be Eating More Turmeric. Here's How > Sponsored content. Supplied in partnership with TIME. 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Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. by [Cynthia Sass, MPH, RD / Health.com](https://time.com/author/health-com/) ## Cynthia Sass, MPH, RD / Health.com Contributor Aug 9, 2016 5:26 PM UTC  Turmeric contains a compound called curcumin that may help keep the brain young. Turmeric contains a compound called curcumin that may help keep the brain young.Chicago Tribune—MCT/Getty Images by [Cynthia Sass, MPH, RD / Health.com](https://time.com/author/health-com/) ## Cynthia Sass, MPH, RD / Health.com Contributor Aug 9, 2016 5:26 PM UTC Turmeric is quickly becoming an “it” [superfood](http://www.health.com/health/gallery/0,,20964992,00.html). You’ve probably seen the ingredient all over Pinterest and Instagram in the form of golden-hues lattes, soups, and [vegan ice cream](http://www.health.com/food/rum-raisin-dairy-free-ice-cream-recipe). It was even called a “rising star” by [Google Food Trends](https://think.storage.googleapis.com/docs/FoodTrends-2016.pdf), since searches for turmeric jumped a whopping 56% in between November and January of last year. And as a nutritionist, I’m thrilled, since this healthy food [trend](http://www.health.com/health/gallery/0,,20807139,00.html) is both delicious _and_ backed by research. Turmeric, a root in the same family as ginger, has long been used as an [anti-inflammatory](http://www.health.com/health/gallery/0,,20705881,00.html) compound in Chinese and Indian medicine. Its active ingredient, a yellow compound called curcumin, has been found to have antioxidant, [antiviral](http://www.jbc.org/content/early/2012/07/30/jbc.M112.356535.abstract?sid=c74c0876-a5f2-4488-b4d4-f40f32c05eed), and [anticancer](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4708990/) properties in lab and animal studies. And although more clinical trials about the benefits of curcumin for humans are needed, it’s been linked to [lower total cholesterol levels](http://www.ncbi.nlm.nih.gov/pubmed/19151449) and [improved liver function](http://www.ncbi.nlm.nih.gov/pubmed/19811613) after liver disease or damage. **_Health.com_** **:** [_6 Cancer-Fighting Superfoods_](http://www.health.com/nutrition/cancer-fighting-superfoods/?xid=time) I eat turmeric almost every day, and advise my clients do the same—with a few caveats. First, I do not advocate taking turmeric supplements, unless they’ve been prescribed (and will be monitored) by a physician, especially for pregnant women. I also caution my clients against going overboard with turmeric root or powder. Too much has been linked to [unwanted side effects](http://www.webmd.com/vitamins-supplements/ingredientmono-662-turmeric.aspx?activeingredientid=662), including reflux, low blood sugar, increased bleeding risk, reduced iron absorption, and worsened gallbladder problems. To reap turmeric’s benefits, here are some simple meal and [snack ideas](http://www.health.com/food/superfood-snacks) to help you get a healthy amount of the root in your diet. **_Health.com_** **:** [_The A-Z Guide to Vitamins_](http://www.health.com/nutrition/vitamin-a-z/?xid=time) ### Make turmeric paste Turmeric paste is a mixture of ground turmeric, extra virgin coconut oil, cinnamon, and black pepper. It’s used in golden milk lattes—those orange-yellow drinks you’ve probably seen on Instagram—which are made by dissolving the paste into warm almond or coconut milk along with a little organic honey and fresh grated ginger. And while black pepper may seem like an odd ingredient, it actually helps boost turmeric’s absorption from the [digestive system](http://www.ncbi.nlm.nih.gov/pubmed/9619120) into the bloodstream. ### Sip on turmeric tea Add a pinch of ground turmeric to warm water along with lemon to start you day. (Note: I’m serious about a _pinch—_it’s pungent, so too much can be tough to swallow.) Alternatively, you can purchase turmeric tea bags, which can be steeped alone or with other [types of tea](http://www.health.com/health/gallery/0,,20307179,00.html), such as green, white, black, or oolong. **_Health.com_** **:** [_11 Things You Should Know Before Trying Kombucha_](http://www.health.com/nutrition/info-about-kombucha/?xid=time) ### Whip it into a smoothie For a tasty and unique kick of flavor, add a bit of ground turmeric to your [morning smoothie](http://www.health.com/health/video/0,,20804123,00.html). Or opt for fresh, peeled turmeric root, which you’ll find in the produce section, likely near the ginger. A little nub no bigger than the size of your pinky nail is all you need. ### Make it a seasoning staple I love to keep ground turmeric handy to season nearly anything savory, including scrambled eggs, sautéed veggies, soups, stir frys, and [pulses](http://www.health.com/health/gallery/0,,20932754,00.html) (especially oven roasted chickpeas). You can also fold a little turmeric into nut butter or [hummus](http://www.health.com/health/recipe/0,,50400000125494,00.html), whisk it into homemade vinaigrette, or stir it into [oatmeal](http://www.health.com/food/how-to-baked-oatmeal) along with coconut milk, maple syrup, cinnamon, and nuts or sesame seeds. The options are endless! In most dishes, I’ll start with an eighth of a teaspoon and add more to taste, making sure the turmeric won’t overpower other flavors. **_Health.com_** **:**[_Healthy 4-Ingredient Dinners You Can Make in 10 Minutes Or Less_](http://www.health.com/nutrition/quick-dinner-recipes/?xid=time) ### Create a unique dessert To make homemade vegan turmeric “ice cream,” whip turmeric paste with one cup coconut milk or coconut cream, half of a ripe banana, a few pitted dates, maple syrup, and a little extra fresh ginger. Pour into BPA free pop molds, freeze, and enjoy. Do you have a question about nutrition? Chat with us on Twitter by mentioning [@goodhealth](https://twitter.com/goodhealth) and [@CynthiaSass](https://twitter.com/cynthiasass). [_Cynthia Sass_](http://cynthiasass.com/) _is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on_ [_national TV_](http://cynthiasass.com/media/demo-reel.html)_, she’s_ Health_’s contributing nutrition editor, and privately counsels_ [_clients_](http://cynthiasass.com/services/coaching-counseling-a-more.html) _in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Sass is a three-time New York Times best-selling author, and her newest book is_ [Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast](http://www.amazon.com/Slim-Down-Now-Pounds-Inches/dp/0062311832/?tag=timecom-20)_. Connect with her on_ [_Facebook_](http://www.facebook.com/cynthiasassfans)_,_ [_Twitter_](https://twitter.com/cynthiasass) _and_ [_Pinterest_](http://pinterest.com/cynthiasass/)_._ _This_ [_article_](http://www.health.com/nutrition/tumeric-tips/?xid=time) _originally appeared on_ [_Health.com_](http://www.health.com) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4443288/turmeric-recipes-curcumin/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4443288/turmeric-recipes-curcumin/"},"headline":"You Should Probably Be Eating More Turmeric. 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