The Ultimate Guide to Turmeric: Benefits, Uses, and Best Products

Turmeric spice—is a powerhouse ingredient packed with health benefits. Known for its vibrant golden color and earthy flavor, turmeric has been used in Indian households for centuries. Growing up in India, I saw turmeric (called ‘Haldi’ or ‘Haldhar’) in everything—from food to skincare to traditional remedies. With a history dating back 4,000 years, this ancient spice is still making waves today.

What Makes Turmeric So Powerful?

The secret lies in curcumin, a natural compound with antioxidant and anti-inflammatory properties.

Research suggests that curcumin can:

• Reduce inflammation in the body

• Support brain health and potentially lower Alzheimer’s risk

• Improve heart function by enhancing blood flow and reducing clotting

• Help fight cancer by targeting specific cancer cells

• Alleviate symptoms of depression

• Rejuvenate skin by reducing scars and promoting a natural glow

• Soothe psoriasis and other skin conditions

• Support joint health, making it beneficial for arthritis sufferers

How to Use Turmeric in Your Daily Life

1. Ground Turmeric

If you’re new to turmeric, start with ground turmeric powder. Organic options are ideal, but any good-quality turmeric works. You can find it at Whole Foods, Trader Joe’s, or even your local grocery store in the seasoning aisle. Add it to:

• Rice, vegetables, and curries

• Chickpeas, lentils, or soups

It is easy to make Golden milk or turmeric lattes (a warm, comforting evening drink) . You can find Golden Milk powder at Whole Foods or on Amazon.

Fighting a cold and want a home remedy? See my go-to turmeric milk recipe

TIP: Too much turmeric can make food bitter, so use it sparingly!

You can also make turmeric face masks (with ground powder) which are great for the skin.

Hello Glow has some wonderful turmeric face mask ideas!

2. Fresh Turmeric Root for Juices & Smoothies

Fresh turmeric root is great for making juices, smoothies, and homemade wellness shots. Here are some excellent recipes:

• Carrot-Ginger-Turmeric Smoothie by Minimalist Baker

• Fresh Turmeric Smoothie by Goodie Godmother

• Turmeric-Ginger Energy Shot by Alpha Foodie

No juicer? No problem! You can also buy ready-made turmeric shots from health food stores.

3. Turmeric Ghee

A fusion of ghee and turmeric, this product is perfect for cooking, spreading, or adding to warm drinks. It gives food a beautiful golden color with a hint of earthy spice. If you love ghee but don’t want the turmeric hue in everything, plain ghee might be a better option.

4. Turmeric Cereal

Yes, turmeric for breakfast! Some brands, like Nature’s Path, offer turmeric-infused cereals that turn your milk golden. The best part? Many also contain black pepper, which may enhance curcumin absorption. That said, cereal is processed food, dont make it a habit.

5. Turmeric Pasta

Turmeric pasta is a game-changer! Options like brown rice, quinoa, and amaranth-based pasta offer a gluten-free, vegan, and organic alternative packed with turmeric’s benefits.

6. Turmeric Tea & Coffee Creamers

• Make your own turmeric tea using fresh or powdered turmeric

• Buy turmeric-infused tea bags for convenience

• Try Laird’s plant-based turmeric coffee creamer—it blends well with coffee, and the turmeric taste is subtle!

7. Turmeric Supplements

If you’re looking for an easy way to incorporate turmeric into your routine, capsules or liquid liposomal turmeric might be an option. However, consult a doctor before adding supplements to your diet. Brands like Mary Ruth’s (available at Target) offer high-quality turmeric supplements. Costco also has turmeric supplements.

A Few Things to Keep in Mind

• Start small to ensure you don’t have an allergy.

• Turmeric stains everything! Handle with care.

• Black pepper debate: Some studies suggest that black pepper helps activate curcumin, while others say it’s unnecessary. I just add some black pepper, whats the harm?

• Turmeric isn’t the only super spice. Use it along with other beneficial spices like ginger, cinnamon, and cardamom for a well-rounded diet.

Ready to add turmeric to your routine? Let us know your favorite way to use it!

Bibliography: Health Benefits of Turmeric and Curcumin

Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092

Gunnars, K. (2018, July 13). 10 Proven Health Benefits of Turmeric and Curcumin. Healthline. Retrieved from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric

Tresca, A. J. (2025, February 10). How a Daily Turmeric Shot Can Naturally Boost Your Health. Verywell Health. Retrieved from https://www.verywellhealth.com/turmeric-shots-8784927

Sharifi-Rad, J., Rayess, Y. E., Rizk, A. A., Sadaka, C., Zgheib, R., Zam, W., ... & Salehi, B. (2020). Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications. Frontiers in Pharmacology, 11, 01021. https://doi.org/10.3389/fphar.2020.01021

Glynn, T. (2024, December 5). I Drank Turmeric Every Day—Here Are the Benefits. Vogue. Retrieved from https://www.vogue.com/article/turmeric-shots

Brown, M. E. (n.d.). Turmeric Benefits. Johns Hopkins Medicine. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits