A concise overview on Turmeric as a superfood and how to take it for best results
Turmeric, a golden-hued root from the ginger family, has earned its reputation as a powerful superfood thanks to its active compound, curcumin. Curcumin is renowned for its potent anti-inflammatory and antioxidant properties, which may help reduce joint pain, support brain health, improve digestion, and even lower the risk of chronic conditions like heart disease and certain cancers. Studies have also shown curcumin’s potential in boosting mood and cognitive function, making turmeric a valuable ally for both physical and mental well-being. Turmeric also supports immune resilience and has been used traditionally in Ayurvedic and Chinese medicine for thousands of years.
However, curcumin on its own has poor bioavailability, meaning the body doesn’t easily absorb it. To boost absorption, it’s best to pair turmeric with black pepper, which contains piperine—a compound that can increase curcumin absorption by up to 2,000%. Healthy fats (like avocado, coconut milk, or olive oil) also enhance absorption, making golden lattes, curries, or oil-based dressings excellent ways to enjoy turmeric. You can use fresh turmeric root or dried turmeric powder in cooking, smoothies, or teas. For therapeutic doses, a high-quality turmeric supplement with added piperine or formulated liposomal delivery may be more effective. Aim for consistent, daily use in small amounts to build up its health-supporting effects over time.
Other spices that will transform a meal to nutrient powerhouses:
Cinnamon: Helps balance blood sugar
Ginger: Aids digestion
Cumin: Acts as an iron magnet
Fennel: unlocks minerals
Cardamom: Helps with detoxification