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Turmeric powder has long been used as a delicious spice in cuisines from South Asia. Research also shows that this spice can offer significant antioxidant and anti-inflammatory health benefits, easing conditions like arthritis and metabolic syndrome. These effects are particularly notable when turmeric powder is combined with black pepper. [1] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Although turmeric can be somewhat bitter and unpalatable in its raw form, there are many ways you can incorporate this powerful antioxidant into your daily diet and healthcare routine.
Steps
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Take it in its root form. Turmeric can be found in the stem of the curcuma longa plant. A close relative of ginger, you can eat it in its raw root form, although this might have a bitter flavor to it. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- You should aim for 1.5 to 3 g of the root each day.
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Add powdered turmeric to food and liquids. Turmeric is commonly available in powder form. You should aim to incorporate 400 – 600 mg, three times a day.You can add it to sauces, soups or to drinks like milk and tea.- You can also buy flavored powdered supplements with turmeric at health food stores or online from Akasha Naturals .
- To make turmeric tea, boil 1 cup of water and dissolve 2 grams of turmeric powder into the water. You can also add lemon, honey and ginger to improve the flavor of the tea.
- If tea is not your preferred drink, you can also add one teaspoon of turmeric powder into a glass of milk in order to add antioxidants and anti-inflammatory properties to it.
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Use a turmeric tincture. In its tincture form, all of the benefits of the turmeric root have been extracted into a liquid. You can easily add two to three drops of turmeric tincture to water, tea, soup, or any other liquid that you consume on a daily basis.
- You can buy turmeric tincture at most health food stores or in the vitamin section of your local grocery store.
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Make a turmeric paste. If you suffer from cuts or burns, a turmeric paste might be the best method for reaping its benefits because you can place it directly on the affected area.
- Mix water, turmeric powder and ginger powder together. Use a clean, sterilized spatula or brush to apply to the injured area. If you use your hands, make sure they are clean before you apply the paste. Keep on the afflicted area for a few hours. [3] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- To heal minor burns, you can apply turmeric and aloe vera paste. Mix equal amounts of turmeric powder and aloe vera together to create a paste. [4] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Take it as a pill. Turmeric is also available in capsule form. The dosage may vary between different packages, but pills are generally 350 mg. You should take one to three pills a day. If you are experiencing an upset stomach, you might take a higher dosage (three pills). You can find it in the vitamin section of your local grocery store.
- You can buy turmeric dietary supplement capsules online here .
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Regulate your dosage. Although turmeric can have enormous benefits for most healthy patients, you should make sure not to exceed recommended dosages or this can lead to an upset stomach. Consult your doctor for the appropriate amount of turmeric to include in your daily diet.
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Do not take turmeric medicinally if you are pregnant or breastfeeding. While normal amounts of turmeric in food should be fine to consume, do not add additional dosages in capsule or liquid form.
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Avoid if you have diabetes. If you have an abnormal blood sugar level, talk to your doctor before you begin a course of turmeric. Turmeric has been shown to lower blood sugar levels; if you suffer from low blood sugar you should avoid taking turmeric medicinally.
- Turmeric might also interfere with any prescription medications you are taking to treat diabetes.
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Avoid if you suffer from excessive stomach acid. If you are taking medication to control stomach acid — such as Pepcid, Zantac, or Prilosec — then avoid taking turmeric because it can interfere with those medications.
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Avoid turmeric if you have gallbladder problems. If your gallbladder is healthy, turmeric can help regulate the amount of bile it produces. But if you have problems with your gallbladder, then turmeric can have a negative impact on it, leading to gallstones or the obstruction of the bile duct.
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Relieve indigestion. Turmeric contains a powerful element called curcumin. Curcumin has been shown to ease indigestion because of its effect on the gallbladder. By prompting the gallbladder to produce more bile, curcumin can improve digestion and soothe the symptoms of bloating.
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Reduce inflammation. Curcumin is also an effective anti-inflammatory. As such, it can help ease a wide range of medical conditions, from arthritis and psoriasis to chronic back or neck pain.
- Curcumin prevents the activation of the COX 2 gene, which produces an enzyme that can lead to painful inflammation. [5] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
Use herbs to target different ailments.
"I've always believed that herbs are beneficial for most diseases. I've used cayenne pepper because I normally suffer from heartburn and back pain, but as soon as I drink that in warm water, the pain goes away. Implementing tumeric has done the same. This allowed my depression to subside a bit. I'm taking care of my mom who is turning 92 soon, which has increased my stress levels."
- Grace S.
Use turmeric to decrease inflammation.
"Everyday, I have turmeric tea with coconut milk, ginger, cinnamon, and honey. I have noticed a decrease in pain and inflammation. This has helped me stay healthy with a holistic and all-natural approach."
- Nora G.
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Heal cuts and wounds. Turmeric has strong antibacterial properties, which can help heal cuts and protect them from infection. [6] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Prevent heart disease. Heart disease is often caused by the buildup of plaque in the arteries leading to the heart. Turmeric's anti-inflammatory elements improve blood circulation while also keeping your arteries clear from plaque.
- Using turmeric for healthy blood circulation can reduce your risk of suffering a heart attack or stroke.
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Prevent cancer. Although there are no definitive studies on the role of turmeric as an inhibitor to cancer, preliminary results suggest that turmeric can slow or prevent the development of cancerous cells in the colon, prostrate and the lungs. [7] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Populations in India have some of the lowest rates of cancer in these organs (13 times lower than in the United States). Many researchers believe spices such as turmeric in curry dishes are responsible for these low rates.
- Turmeric's strong antioxidant and anti-inflammatory properties are largely thought to be helpful in preventing cancer. Inflammation is often a factor in the development of cancerous tumor cells. [8] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Do not attempt to cure cancer using only natural vitamins and herbs. If you have cancer, you should work with an oncologist for treatment.
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Expert Q&A
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QuestionShould tumeric powder be taken immediately after eating?Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.You can take turmeric right before or right after meals. It is often recommended to take turmeric before meals because it may cause an upset stomach.
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QuestionHow does curcumin help with psoriasis?Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.Turmeric may be acting as an anti-inflammatory substance in psoriasis. It is believed that the active agent in turmeric is curcumin. Curcumin, in addition to acting as an anti-inflammatory substance, may also slow down an enzyme (PhK) that may be associated with the rapid cell growth that occurs in psoriasis.
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QuestionCan I take turmeric if I take medication for high blood pressure?Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.Talk to your doctor and pharmacist first. It may depend on the blood pressure medication you are taking. Also, turmeric can lower blood pressure, so taking it with a blood pressure medication may lower the blood pressure too much.
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Tips
- Many doctors compare the anti-inflammatory and antioxidant benefits of turmeric to over-the-counter non-steroidal pain medications, except turmeric contains far fewer risks and side effects than these drugs.Thanks
- The curcumin in turmeric and the spice cumin have similar properties. They are both antioxidants and anti-inflammatories, but cumin does not appear to be as effective as turmeric.Thanks
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References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
- ↑ http://www.mayoclinic.org/diseases-conditions/cancer/expert-answers/curcumin/faq-20057858
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/12676044
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/12676044
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/26404185
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/26329948
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/26537958
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/26528921
About This Article
Article Summary
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To take turmeric powder, add 400-600 mg to sauces, soups, or drinks 3 times a day. For example, you can add turmeric powder to your tea or milk before drinking it. Keep in mind that exceeding the recommended dosage can lead to an upset stomach. Also, avoid taking turmeric powder if you're pregnant or breastfeeding, if you have diabetes, or if you suffer from stomach or gallbladder problems. To learn how to take other forms of turmeric, like turmeric capsules or turmeric in its root form, keep reading!
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Reader Success Stories
- "I've always believed that herbs are beneficial for most diseases. I've used cayenne pepper because I normally suffer from heartburn and back pain, but as soon as I drink that in warm water, the pain goes away. Implementing tumeric has done the same. This allowed my depression to subside a bit. I'm taking care of my mom who is turning 92 soon, which has increased my stress levels." ..." more
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"I've always believed that herbs are beneficial for most diseases. I've used cayenne pepper because I normally suffer from heartburn and back pain, but as soon as I drink that in warm water, the pain goes away. Implementing tumeric has done the same. This allowed my depression to subside a bit. I'm taking care of my mom who is turning 92 soon, which has increased my stress levels."
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"Thank you for publishing this article on turmeric. It is very explanatory, detailing dose and various methods of if ingestion. It also explains its effects and possible side effects clearly and easily understood. I have read many articles on turmeric, but found this the most informative. "
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"I have just started using turmeric powder in my diet for optimum health. This article helped me better understand the benefits of turmeric, how to use it, and that it is okay to use it at age 64 if I am relatively healthy (which I am)."
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"What I have learned about turmeric helped me understand the power natural spice has to where it can heal your body from pain without taking so much medication that have many harmful side effects. Thanks for the input."
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"Everyday, I have turmeric tea with coconut milk, ginger, cinnamon, and honey. I have noticed a decrease in pain and inflammation. This has helped me stay healthy with a holistic and all-natural approach."
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