Everything You Need to Know About Turmeric

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Turmeric is everywhere right now. Traditionally, it has been used in Indian dishes, like curry, for a boost of flavor and color. Now you can find it in your cold- pressed juice, wellness shots, and tea. So what’s the deal with turmeric? This little spice is actually a root that’s a cousin of ginger. Researchers have been finding tons of health perks in this powerhouse ingredient.  Find out everything you need to know about turmeric and why you should add it to your grocery list!

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But first…meet curcumin

Curcumin is the boss lady active compound of turmeric that has been linked to tons of health benefits. It only makes up a small percentage of the root, but has some seriously powerful effects. Plus, a compound in ground black pepper called piperine helps increase absorption of curcumin in your bod by up to 2,000%!¹ Whenever you use the spice, make sure to add a dash of ground black pepper to maximize these amazing perks:

Inflammation fighter

Inflammation has been linked to increased risk of diabetes and cancer. But studies have found that curcumin helps block those inflammatory pathways by inhibiting a molecule called NF-kB.² This compound promotes inflammation, so by blocking it, curcumin helps decrease inflammation and your disease risk.

Stress reducer

Feeling overwhelmed? Grab a cup of turmeric tea! Studies show that curcumin decreases the effects of chronic stress, allowing you to deal with stressful situations more easily.³ And BONUS: it can even boost your happiness vibes!4

Brain booster

Give your brain a lil’ TLC with turmeric. Curcumin has been found to increase levels of BDNF, a type of brain “growth hormone.”5 Get ready to flex those mental muscles!

How to use it

You can get turmeric juices at many cold-pressed juice stores. We also love getting turmeric ginger shots for a quick and easy boost. Just make sure to sprinkle in some ground pepper! Not a fan? Try steeping some fresh turmeric root and sliced lemon in boiling water for 4 minutes for soothing turmeric tea. You can also try swapping the green curry paste for 2 Tbsp. ground curry powder (which contains turmeric) in THIS recipe!

Sources:

1. INFLUENCE OF PIPERINE ON THE PHARMACOKINETICS OF CURCUMIN; Planta Medica.

2. ACTIVATION OF TRANSCRIPTION FACTOR NF-kB IS SUPPRESSED BY CURCUMIN; The Journal of Biological Chemistry.

3. ANTIDEPRESSANT-LIKE EFFECTS OF CURCUMIN IN WKY RAT MODEL OF DEPRESSION IS ASSOCIATED WITH AN INCREASE IN HIPPOCAMPAL BDNF; Behavioral Brain Research.

4. ANTIDEPRESSANT ACTIVITY OF CURCUMIN: INVOLVEMENT OF SEROTONIN AND DOPAMINE SYSTEM; Psychopharmacology.

5. CURCUMIN REVERSES THE EFFECTS OF CHRONIC STRESS ON BEHAVIOR, THE HPA AXIS, BDNF EXPRESSION AND PHOSPHORYLATION OF CREB; Brain Research.

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Looking to learn more about foods, like turmeric, with science-backed benefits? Our Tone It Up Nutrition Plan is packed with information on the healthiest, nutrient-rich meals and when to eat ‘em! Plus, it comes with THOUSANDS of incredible recipes that help you reach your fit goals!

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COMMENTS 25

  1. I’m in LOVE with turmeric! Every night for dessert or for a sweet tooth cure, I make a cup of the TIU Tumeric Chai tea/aka Golden Milk. It fills me up and also helps with menstrual cramps too! Love it!

    1. Ooo yes! I love golden milk! I was going to suggest that as well! Pretty simple to make and i make a pictvher of it! ❤️❤️

      1. Ugh golden milk is SO GOOOOD!!
        Also side note to K&K, as a scientist myself, I am *loving* the way your citing your articles these days! :D

        1. Me too! Loving the links to read the actual research. Keep up the great work, ladies. Very informative!

          1. Right?! How often do you get factual information with sources? I love that.

    2. I just checked my Recipe Guide and didn’t see this. Do you mind sharing where the recipe for the Tumeric Chai Tea is posted? Sounds delicious and I want to try it! :) Thank you!

    3. Omg that sounds amazing! Can you share the recipe? I searched the TIU website and couldnt find it!

      1. I couldn’t find it at first either but it’s in the Love Your Body edition. Found it a little while ago and just made it as an afternoon pick me up. It’s delicious! Here ya go:

        “Earthy Turmeric Chai”

        1/2 tsp cinnamon
        1/2 tsp turmeric powder
        1 cup almond milk
        1 Tbs raw honey

        Heat almond milk and combine all ingredients in a mug. Mix well & enjoy! :)

  2. I drink tumeric, ginger, and a little sea salt sprinkled in bone broth every morning!

  3. I’ve never used turmeric. I love all your articles, but this type especially. So helpful.

  4. I used this all the time along with ginger for my fibromyalgia…helps my muscles and inflammation.

  5. Trader Joe’s has a great ginger turmeric tea out right now that is very good! I also put some turmeric in my Meta D now :)

  6. I second what a previous comment – thank you for being reliable and citing your resources!!! So happy to see you move that way!

  7. Thanks gals! Will try that recipe for an after dinner dessert! Also, got me looking into the Love your body edition and there’s LOTS in there, I will get it out and try some more recipes from there. Yeah!!

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