Turmeric, a vibrant yellow spice derived from the rhizomes (underground stems) of the Curcuma longa plant, has been used for thousands of years in Ayurvedic medicine and traditional Chinese medicine to treat various conditions such as skin disorders, respiratory problems, joint pain relief, and digestive disorders. Originating from South India, this herbaceous perennial is closely related to ginger, another herbal powerhouse for health. People have used the herbal spice known as turmeric for thousands of years to make tea from the plant’s rhizome stems, or its underground root system. This same type of turmeric is also used in cooking, for health purposes, in spiritual practices, and more. It’s also commonly used in the ancient Indian health system Ayurveda. Thus, you might see turmeric tea called by one of its traditional Indian names, such as haldi or manjal.
While turmeric has long been recognized for its potential health benefits and culinary applications, modern research has started to reveal connections between some of these properties and actual health benefits in people.
Understanding Turmeric and Curcumin
Turmeric's main active component is curcumin, a group of polyphenol antioxidants called curcuminoids. Researchers believe the most potent of those components is curcumin. Curcumin is what gives the spice its distinctive yellow-orange color. Studies in humans have shown that curcumin has anti-inflammatory, antidiabetic, and antioxidant properties.
Curcumin boasts antioxidant activity to help neutralize free radicals in the body.
Health Benefits of Turmeric
While most studies investigating the effects of turmeric and curcumin have used high-dose supplements, not turmeric tea, turmeric tea is a nutritious, delicious beverage. There’s currently no evidence that turmeric tea has the same effect as turmeric supplements. Results from studies on turmeric and curcumin supplements can’t be applied to turmeric tea.
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Still, turmeric tea is a nutritious, delicious beverage. And researchers are continuing to investigate exactly how to harness curcumin’s potent health properties.
Turmeric tea likely won’t cure any major issues for the time being, but its benefits could certainly support health.
Here are some potential benefits of incorporating turmeric into your diet:
Nutrient Source: Turmeric contains nutrients such as manganese, iron, and copper. One teaspoon (3 grams) of dried turmeric - an amount you might use to make a cup or two of turmeric tea - also contains:
- Manganese: 26% of the Daily Value (DV)
- Iron: 9% of the DV
- Copper: 4% of the DV
Bioactive Compounds: Turmeric tea contains bioactive compounds that promote health in humans. Curcuminoids such as curcumin are the largest group of bioactive compounds found in turmeric tea, although it contains hundreds of others, including many volatile essential oils and multiple types of antioxidants.
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Low in Calories: Plain turmeric tea, without milk or sweeteners, is low in calories. One cup (237 mL) of turmeric tea likely contains somewhere between 10 and 30 calories, depending on how much turmeric you use and the type. Thus, turmeric tea would be a great replacement for high calorie beverages such as soft drinks, juices, and alcohol if you’re looking for ways to reduce calories in your diet
Caffeine-Free: Plain turmeric tea doesn’t contain any caffeine. Therefore, it’s a great tea to have in the late afternoon or evening without disrupting your sleep cycle.
Heart Health: Studies suggest that turmeric and curcumin supplements may lower blood pressure and levels of fat in the blood - both of which can be risk factors for heart disease when they exceed normal levels. One study found that taking turmeric for 12 weeks or longer significantly reduced systolic blood pressure, the first number in a blood pressure reading. A separate study observed that turmeric and curcumin supplements reduced some blood fat levels, including LDL (bad) cholesterol and total triglycerides.
Mood Booster: Scientists are also exploring how curcumin may be related to depression and mood disorders. For many people around the world, a hot cup of tea is a warm, calming, and soothing ritual in its own right. For some, this alone might have mood-boosting effects.
Natural Dye: Turmeric is well known for its bright yellowish-orange color, which comes from the curcuminoids it contains. Turmeric tea - or simply turmeric infused in water - can be used to dye many different things, such as fabric and even eggs, without relying on any harsh chemicals or additives.
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Managing Osteoarthritis Pain: Human studies have shown potential for curcumin in managing osteoarthritis pain.
May Reduce Cholesterol and Triglyceride Levels: Research suggests that curcumin may reduce cholesterol and triglyceride levels. In addition, it may lessen some of the symptoms of rheumatoid arthritis, such as joint swelling and morning stiffness.
Anti-inflammatory and Antimicrobial Properties: The egg-yolk yellow spice is also thought to have anti-inflammatory and antimicrobial properties.
Ways to Incorporate Turmeric into Your Diet
The best way to reap the long-term benefits of this “farm-acological” miracle herb (unless you’re directed by a medical professional to take a medicinal dose) is to consume it every day in foods or beverages. You can incorporate turmeric into your diet by using the spice as a flavoring for many foods and beverages. Turmeric is widely used in Indian cuisine, particularly in curries. It's what gives curries their intense yellow color. You can also add curcumin as a flavoring to a variety of foods and beverages.
Here are some creative and practical ways to include turmeric in your daily diet:
- Golden Milk: Bring to a boil 2 cups of milk or unsweetened almond milk with 1 teaspoon powdered turmeric and 1 teaspoon powdered ginger. Turn off heat, let cool for a few minutes, and add 1 tablespoon of raw honey. Add ½ teaspoon each of nutmeg, cinnamon, and cardamom to the mixture to promote a good night’s sleep. Optional: Add 2 teaspoons of ghee or good-quality coconut oil.
- Cold Buster: Mix one part powdered turmeric to three parts raw honey. When you feel a cold coming on, eat a teaspoon of the mixture every two hours to boost immunity and lower inflammation.
- Soup it Up: Add a tablespoon of powdered turmeric to your vegetable soup along with lots of fresh oregano, to kill any infections or viruses that may be hanging on in your body.
- Mellow Yellow: Sprinkle turmeric into your scrambled eggs. The taste is mild and the eggs are already yellow, so it will go undetected if you are trying to get kids to eat it.
- Cashew Banana Turmeric Muffins: Combine 1 cup chopped cashews, 3 mashed ripe bananas, ¼ cup melted coconut oil, 1 teaspoon baking powder, 1 teaspoon each cinnamon, turmeric, nutmeg, cardamom, cloves, and salt. Mix dry ingredients and wet ingredients in separate bowls. Slowly mix wet ingredients into dry, and pour into lined muffin tins.
- Turmeric Tea: Dissolve 2 teaspoons powdered turmeric in 2 cups boiling water, and add 1 tablespoon of raw honey, the juice of a lemon wedge, and a sprinkle of black pepper.
- Shake it Up: Put equal parts turmeric, coriander, and cumin in a saltshaker on your table, and sprinkle it on everything!
- Turmeric for Brunch: Add a pinch each of turmeric, cinnamon, nutmeg, clove, and cardamom to your pancake batter for a spicy, healthy kick.
- Cashew Energy Bars: Combine 1 cup cashews, 2½ cups pitted dates, a pinch of salt, 1 teaspoon each vanilla extract, turmeric, cinnamon, and powdered sugar in a food processor and pulse until mixture reaches a chunky but pliable consistency (you may need to add a bit of water). Remove and shape into balls, then roll in shredded coconut. Refrigerate and enjoy as a treat.
- Smoothie Smarts: Add turmeric to your favorite smoothie.
- Scrambled eggs/paneer: Grate a thumb-sized piece of fresh turmeric into scrambled eggs or paneer, “then add cumin, some green chillis, fresh coriander - that’s your breakfast ready for the weekend”.
- Pickle: Shards of fresh turmeric and ginger pickled with black mustard, chilli powder and mustard oil, with a pinch of sugar and salt so it’s spicy-sweet.” A small amount served with flatbread or rice and dal - itself frequently made with turmeric - is “just perfect”.
- Yoghurt or porridge: Mix a pinch through thick yoghurt or buttery rice like kedgeree, “often alongside something bolder and warmer like black pepper or ginger”.
- Warm milk: Sodha’s recipe recommends using fresh or powdered turmeric with grated ginger root, a pinch of ground cardamom and honey in 500ml of any milk “in the morning for a jolt of health or last thing at night for a soothing evening drink”.
- Vegetables and potatoes: Sodha often roasts vegetables with turmeric and lemon. Gowardhan suggests frying garlic, cumin and fresh green chillis in oil, then adding turmeric, a large pinch of sugar and salt and adding to boiled potatoes with a squeeze of lime and coriander.
- Curry sauce: Make a curry sauce.
- Soups: Add turmeric to soups.
- Stews: Add turmeric to stews.
- Oatmeal: Add turmeric to oatmeal.
- Marinades: Add turmeric to marinades.
- Spice rubs: Add turmeric to spice rubs.
- Muffins: Add turmeric to muffins.
- Grains: Add turmeric to grains.
- Roasted veggies: Add turmeric to roasted veggies.
- Lentils: Add turmeric to lentils.
Making Turmeric Tea
Turmeric tea is easy to make at home with fresh or dried turmeric and just a few tools. Here are 3 ways to make it.
Fresh turmeric tea:
- Cut a 1-inch (2.5-cm) piece of fresh turmeric into small slices.
- Combine turmeric with 1 cup (237 mL) water.
- Bring water and turmeric to a boil.
- Let sit for 3-5 minutes.
- Strain turmeric pieces out of liquid.
Dried, ground turmeric tea:
- Using a whisk or similar tool, combine 1/2 tsp (1.5 grams) ground turmeric with 1 cup (237 mL) water.
- Bring water and turmeric to a boil.
- Let sit for 3-5 minutes.
- Stir well to make sure turmeric is well blended.
Cold-brewed turmeric tea:
- Place 4 tbsp. (37.6 grams) dried turmeric tea, or a 4-inch (10-cm) piece of fresh turmeric cut into 1/2-inch (1-cm) cubes, in 4 cups (946 mL) water.
- Let sit in refrigerator for 24 hours.
- Strain tea using cheesecloth or a wire mesh sieve.
With any of these base recipes, you can easily add honey to sweeten the tea to your taste or include other ingredients as you like.
Enhancing Turmeric Absorption
The body doesn’t absorb curcumin from turmeric very well, so the amount you consume from turmeric tea is likely quite a bit less than the amount researchers use in laboratory studies investigating concentrated turmeric supplements. To help increase absorption of curcumin, look for supplements containing piperine. Black pepper is a natural piperine that enhances curcumin absorption.
Black pepper not only adds depth to turmeric’s spicy punch but also contains a nutrient called piperine that helps your body absorb significantly more curcumin from turmeric. Remember, your body doesn’t absorb curcumin very well, so this can help. What’s more, curcumin is a fat-soluble nutrient, so pairing turmeric with fats like coconut oil or milk - such as in popular golden milk turmeric tea recipes - might also help you absorb more of the nutrient.
You might also want to try mixing it with another beverage, such as:
- Dairy or plant-based milk
- Green tea
- Orange juice
- Pineapple juice
And you might enjoy adding flavorings like these:
- Lemon
- Lime
- Honey
- Maple syrup
- Coconut
- Vanilla
- Black pepper
Precautions and Considerations
In general, turmeric tea is considered safe for most people when consumed in moderation. That said, a few groups of people should use caution with turmeric tea or, in some cases, even avoid it completely.
It’s currently unclear whether turmeric is safe for pregnant and breastfeeding people in amounts greater than those commonly found in food. Thus, it’s best to keep your turmeric intake to moderate amounts if you’re pregnant or breastfeeding. Some people have been known to experience allergic reactions to curcumin. If you notice any type of skin irritation after handling or consuming turmeric, check with a healthcare professional before drinking turmeric tea.
If you’re taking any medications, it’s best to check with your doctor before drinking turmeric tea. Curcumin might interact with some medications, such as blood thinners, antidepressants, antibiotics, and cancer drugs.
Turmeric and curcumin supplements are classified as "generally recognized as safe" by the FDA, and both turmeric and curcumin appear to be safe and well tolerated, even when consumed in amounts up to 8 grams (about 3 teaspoons) a day. As is the case with all supplements, the FDA does not regulate the content of turmeric supplements.
As with any supplement, let your doctor know if you are taking turmeric or curcumin. You also should talk to your health care team about turmeric if you take an anticlotting medication or at any point require additional chemotherapy, as the supplement may interact with your medication.