Turmeric, scientifically known as Curcuma longa, is a flowering plant of the ginger family whose rhizome stems, or underground root system, have been used for thousands of years. This herbal spice is used in cooking, for health purposes, in spiritual practices, and in the ancient Indian health system of Ayurveda. Turmeric tea, also known by its traditional Indian names such as haldi or manjal, is gaining popularity worldwide. This article explores the reasons for its widespread appreciation, its benefits, and how to incorporate it into your daily routine, particularly for weight loss.
What is Turmeric Tea?
Turmeric tea is made by steeping fresh or dried turmeric in water. It is yellow, orange, or golden in color and has an earthy flavor profile with a spicy kick that people often describe as bitter yet sweet. The flavor is reminiscent of ginger root, since turmeric and ginger root are both in the Zingiberaceae family of plants. Turmeric tea is easy to make at home, and packaged turmeric tea bags are usually pretty easy to find at grocery stores and specialty tea shops as well as coffee shop and cafe menus.
The Science Behind Turmeric's Benefits
Turmeric has been used in traditional medicine practices for hundreds of years to treat various conditions. Scientists discovered a group of polyphenol antioxidants called curcuminoids in turmeric, with curcumin being the most potent of these components. Studies in humans have shown that curcumin has anti-inflammatory, antidiabetic, and antioxidant properties.
However, it's important to note that most studies investigating the effects of turmeric and curcumin have used high-dose supplements, not turmeric tea. 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. 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. Still, turmeric tea is a nutritious and delicious beverage with potential health benefits.
Nutritional Profile of Turmeric Tea
Curcumin is the most discussed health feature of turmeric, but it’s not the only nutrient present in turmeric or turmeric tea. One teaspoon (3 grams) of dried turmeric also contains:
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- Manganese: 26% of the Daily Value (DV)
- Iron: 9% of the DV
- Copper: 4% of the DV
Potential Benefits of Turmeric Tea
Here are several potential benefits of incorporating turmeric tea into your diet:
1. Rich in Bioactive Compounds
Bioactive compounds are nutrients that promote health in humans. These include common vitamins and minerals, as well as lesser-known compounds such as polyphenols and volatile oils. 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.
2. Low in Calories
Without any additional milk or sweeteners, such as honey, 1 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, if you’re looking for ways to reduce calories in your diet, turmeric tea would be a great replacement for high calorie beverages such as soft drinks, juices, and alcohol.
3. Caffeine-Free and Suitable for Bedtime
Plain turmeric tea doesn’t contain any caffeine, making it a great tea to have in the late afternoon or evening without disrupting your sleep cycle. It pairs well with other non-caffeinated teas such as chamomile. However, turmeric tea is often used in blends with other types of green or black tea, both of which are caffeinated. If you want to enjoy turmeric tea without the jolt of caffeine, be sure to find a tea that is caffeine-free.
4. Promotes Heart Health
Turmeric and curcumin may help keep your heart functioning properly in more ways than one. 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. A separate study observed that turmeric and curcumin supplements reduced some blood fat levels, including LDL (bad) cholesterol and total triglycerides. Though turmeric tea may not contain as much concentrated curcumin as the supplements in these studies, these results suggest that turmeric tea could still make a good addition to a heart-healthy diet.
Read also: Adding Turmeric to Coffee
5. Mood Booster
Scientists are also exploring how curcumin may be related to depression and mood disorders. One or even a few cups of turmeric tea won’t contain nearly the same amount of concentrated curcumin that participants consumed in these studies, but it’s possible turmeric tea might still have some effect on mood. 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. You can enjoy a cup of turmeric tea any time of day - have a cup to start the day, enjoy one after lunch, or sip one before bed.
6. Natural Dye
Turmeric is well known for its bright yellowish-orange color, which comes from the curcuminoids it contains. Turmeric’s color pigments are extremely powerful, which means they can easily stain many materials, such as teeth, clothes, and countertops. Turmeric tea can be used to dye many different things, such as fabric and even eggs, without relying on any harsh chemicals or additives.
Turmeric and Weight Loss
Turmeric can be a helpful addition to your weight loss routine. Rich in curcumin, turmeric boosts metabolism, aids digestion, and helps detoxify the body. Curcumin increases the production of bile, which helps digest fats, and enhances the activity of fat-burning enzymes, leading to increased fat breakdown. It reduces inflammation in adipose tissue, which can contribute to obesity, and regulates blood sugar levels, preventing insulin resistance and associated weight gain. Turmeric's thermogenic properties help boost metabolism, increasing energy expenditure and enhancing weight loss.
Turmeric Recipes for Weight Loss
Here are several ways to incorporate turmeric into your daily routine for effective weight management:
1. Turmeric Tea
Start your day with turmeric tea by mixing 1/2 teaspoon of turmeric powder in a cup of hot water. Add a squeeze of lemon and a pinch of black pepper to enhance curcumin absorption, as the pepper helps increase bioavailability. This tea can boost metabolism and aid in fat loss while supporting digestion.
Read also: Benefits of Turmeric for Skin
2. Golden Milk
Also known as golden milk, this soothing drink involves heating milk (or a dairy-free alternative) with 1/2 teaspoon of turmeric and a pinch of cinnamon. Consuming this at night not only improves digestion but also enhances sleep quality, which is crucial for weight loss, as poor sleep can disrupt metabolism and hunger hormones.
3. Turmeric and Ginger Smoothie
Adding 1/2 teaspoon of turmeric powder along with fresh ginger to your morning smoothie gives it a powerful anti-inflammatory and fat-burning kick. Ginger complements turmeric’s benefits by further improving digestion and boosting metabolism, making this a delicious way to promote weight loss.
4. Turmeric Supplements
If you're not a fan of the taste of turmeric or want a more convenient option, turmeric supplements (usually in capsule form) are an effective way to ensure you're getting enough curcumin. Look for supplements that include black pepper extract for better absorption, and follow the dosage instructions for safe, consistent benefits.
5. Turmeric Detox Water
For a detoxifying morning drink, mix 1/2 teaspoon of turmeric in a glass of warm water with lemon juice. This detox water helps cleanse the body, flush out toxins, and supports metabolism, making it a great addition to any weight loss plan.
6. Turmeric Ginger Zinger
Mix 1 teaspoon of turmeric powder, 1-inch ginger, and 1 lemon juice in warm water. Ginger's thermogenic properties and turmeric's curcumin aid in burning fat.
7. Turmeric Cinnamon Drink
Whisk 1 teaspoon turmeric powder, 1/2 teaspoon cinnamon powder, and 1 cup warm water. Cinnamon regulates blood sugar levels, while turmeric boosts metabolism.
8. Green Tea Turmeric Refresher
Steep 1 green tea bag, add 1 teaspoon turmeric powder, and squeeze 1 lemon slice. Green tea's catechins and turmeric's curcumin enhance fat burning.
9. Turmeric Coconut Delight
Blend 1 cup coconut water, 1 teaspoon turmeric powder, and 1 tablespoon chia seeds. Turmeric reduces inflammation, while coconut water hydrates and boosts metabolism.
10. Spicy Turmeric Mocha
Whisk 1 teaspoon turmeric powder, 1 tablespoon unsweetened cocoa powder, and 1 cup warm water. Turmeric's curcumin and cocoa's flavonoids enhance metabolism and suppress appetite.
11. Turmeric Lemonade
Mix 1 cup freshly squeezed lemon juice, 1 teaspoon turmeric powder, and 1 cup water. Turmeric's curcumin and lemon's citric acid aid in fat burning and detoxification.
12. Turmeric Shot
This Turmeric Shot is a super powerful anti-inflammatory cocktail with anti-aging and antioxidant benefits. It’s also super quick to make and ready to help detox your liver and boost weight loss. Turmeric is one of the substances known to significantly boost the body’s detoxifying glutathione levels. When paired with ginger you’re getting a double boost. Ginger is known to further boost turmeric’s absorption and bio-availability.
Turmeric Shot Recipe
In a high speed blender add all ingredients: peeled grapefruit or oranges, lemon juice, dates, turmeric root powder, peeled ginger and cayenne pepper.
How to Make Turmeric Tea
Turmeric tea is very easy to make at home with fresh or dried turmeric and just a few tools. Here are 3 ways to make it:
1. 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.
2. 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.
3. 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 the Flavor and Benefits of Turmeric Tea
Turmeric tea has a unique flavor that some people call earthy or sharp. It’s delicious all on its own but is also commonly paired with other spices and flavors.
Turmeric tea pairs well with these spices:
- Ginger
- Cinnamon
- Nutmeg
- Anise
- Basil
- Cardamom
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
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. 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.
Safety and Precautions
In general, turmeric tea is considered safe for most people when consumed in moderation. A common recommendation is to incorporate 1/2 to 1 teaspoon (about 2 to 4 grams) of turmeric powder per day into your diet.
That said, a few groups of people should use caution with turmeric tea or, in some cases, even avoid it completely:
Pregnant and Breastfeeding People: 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.
People with Allergies: 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.
People Taking Medications: 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.
Potential Digestive Upset: Lemon ginger turmeric tea is generally safe for most people, but it can cause mild digestive upset in some, such as heartburn or stomach discomfort, especially if consumed in large amounts. Drinking excessive amounts may lead to digestive upset, such as heartburn, diarrhea, or stomach cramps, and in rare cases, high doses of turmeric or organic ginger could interact with medications or affect nutrient absorption.