The Health Benefits of Turmeric + A Recipe

Hello friends!

It is the very beginning of September, and the perfect time to talk about one of my favourite herbs- TURMERIC!

Turmeric is a well-known, and quite a trendy herb, which I have been obsessed with for years. I used to add turmeric to soups and curries on a regular basis, and over the past few years started to add it to smoothies and lattes. As evidenced by my Instagram, I love turmeric lattes <3

Turmeric is a potent herb with many health benefits. The active (and probably most well known) component in turmeric is curcumin, however there are many different components in turmeric that make it healthy!

Below I outlined some main health benefits of turmeric, followed by information and notes on quality, where to find it, my favourite brands and a recipe from GOLDE.

Top 5 Health Benefits of Turmeric


Turmeric can have antiinflammatory benefits. Curcumin may lower the inflammatory response in the body, by down regulating inflammatory markers (cytokines), as well as decrease proteins and enzymes that promote inflammation. 

Nutrient Dense

Turmeric can be considered a ‘super food’ as it is full of antioxidants including vitamin C, A, D, E as well as B vitamins. 


Turmeric may enhance digestion by promoting enzymes like lipase (to digest fat), amalyase (to digest carbohydrates) and can stimulate bile (to also help digest fat).  In one study, the digestive benefit increased when turmeric was mixed with coriander, black pepper, cumin and ginger.  

Skin Health

Evidence suggest that turmeric and curcimin may have a significant impact when treating inflammatory skin issues like acne, rosacea and psoriasis. 


Due to the antiinflammatory and antioxidant content, turmeric can help to boost immune function. In novel studies, curcumin may help to increase immune cells like T cells, B cells and NK cells ( all the cells needed to fight foreign pathogens in the body aka viruses like the common cold or flu). 

How to Buy Turmeric + a Note on Quality 

I suggest using whole turmeric root, which can be found in the grocery store, usually in the same section as whole ginger. You can also buy an organic turmeric powder, which is important as turmeric can be highly sprayed with pesticides. My favourite brand is Cha’s Organic + my favourite turmeric blend is from GOLDE, which I carry at my office!

A Recipe from GOLDE 


  • Recipe + photo from, where you can find other delicious turmeric recipes.

I hope this post encourages you all to add turmeric into your diet! If you are in Toronto and want to try the Golde turmeric blend, let me know!

2 thoughts on “The Health Benefits of Turmeric + A Recipe

  1. Leilah Korbines

    Do you have any studies to support these health claims? I’ve looked and can’t seem to find anything to really prove that turmeric, in the doses that we consume it, has much of an effect on health.

    1. Sarah GoldsteinSarah Goldstein Post author

      Hi Leilah! Thanks for commenting! The references I used are listed below, I would love to know your thoughts!

      Of course, including turmeric in your diet does not have a therapeutic effect. The therapeutic dose as I know it is 200-500mg of active curcumin, however there are other components of whole turmeric, which can also be helpful and enhance absorbability of the curcumin. I believe adding turmeric into your diet can be helpful and used to support the body, not as any sort of cure-all :)


      1. Sharma, R. a., Gescher, a. J. & Steward, W. P. Curcumin: The story so far. Eur. J. Cancer 41, 1955–1968 (2005).
      2. Gupta, S. C., Kismali, G. & Aggarwal, B. B. Curcumin, a component of turmeric: From farm to pharmacy. BioFactors 39, 2–13 (2013).
      3. Nguyen, T. A. & Friedman, A. J. Curcumin: a novel treatment for skin-related disorders. J. Drugs Dermatol. 12, 1131–7 (2013).
      4. Shehzad, A., Rehman, G. & Lee, Y. S. Curcumin in inflammatory diseases. BioFactors 39, 69–77 (2013).
      5. Zhou, H., Beevers, C. S. & Huang, S. The targets of curcumin. Curr. Drug Targets 12, 332–347 (2011).
      6. Aggarwal, B. B. & Harikumar, K. B. Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. Int. J. Biochem. Cell Biol. 41, 40–59 (2009).
      7. Anand, P., Kunnumakkara, A. B., Newman, R. a. & Aggarwal, B. B. Bioavailability of curcumin: Problems and promises. Mol. Pharm. 4, 807–818 (2007).
      8. Heng, M. C., Song, M. K., Harker, J. & Heng, M. K. Drug-induced suppression of phosphorylase kinase activity correlates with resolution of psoriasis as assessed by clinical, histological and immunohistochemical parameters. Br. J. Dermatol. 143, 937–49 (2000).
      9. Sonavane, K. et al. Topical curcumin-based cream is equivalent to dietary curcumin in a skin cancer model. J. Skin Cancer 2012, 147863 (2012).
      10. Gupta, S. C., Patchva, S. & Aggarwal, B. B. Therapeutic roles of curcumin: lessons learned from clinical trials. AAPS J. 15, 195–218 (2013).
      11. Reddy, S. & Aggarwal, B. B. Curcumin is a non-competitive and selective inhibitor of phosphorylase kinase. FEBS Lett. 341, 19–22 (1994).
      12. Gupta, S. C. et al. Downregulation of tumor necrosis factor and other proinflammatory biomarkers by polyphenols. Arch. Biochem. Biophys. 559, 91–99 (2014).
      13. Aggarwal, B. B. et al. TNF blockade: an inflammatory issue. Ernst Scher. Res Found Work. 161–186 (2006).
      14. Thangapazham, R. L., Sharad, S. & Maheshwari, R. K. Skin regenerative potentials of curcumin. BioFactors 39, 141–149 (2013).
      15. Briganti, S. & Picardo, M. Antioxidant activity, lipid peroxidation and skin diseases. What’s new. J. Eur. Acad. Dermatol. Venereol. 17, 663–669 (2003).
      16. Kurd, S. K. et al. Oral curcumin in the treatment of moderate to severe psoriasis vulgaris: A prospective clinical trial. J. Am. Acad. Dermatol. 58, 625–631 (2008).
      17. Antiga, E., Bonciolini, V., Volpi, W., Bianco, E. Del & Caproni, M. Oral Curcumin ( Meriva ) Is Effective as an Adjuvant Treatment and Is Able to Reduce IL-22 Serum Levels in Patients with Psoriasis Vulgaris. Biomed Res. Int. 1–7 (2015). doi:10.1155/2015/283634
      18. Cheng, A. L. et al. Phase I clinical trial of curcumin, a chemopreventive agent, in patients with high-risk or pre-malignant lesions. Anticancer Res. 21, 2895–900 (2001).
      19. Shoba, G. et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 64, 353–356 (1998).
      20. Chandran, B. & Goel, A. A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytother. Res. 26, 1719–25 (2012).
      21. Belcaro, G. et al. Efficacy and safety of Meriva®, a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients. Altern. Med. Rev. 15, 337–344 (2010).
      22. Hutchins-Wolfbrandt, A. & Mistry, A. M. Dietary turmeric potentially reduces the risk of cancer. Asian Pacific J. Cancer Prev. 12, 3169–3173 (2011).
      23. Polasa, K., Raghuram, T. C., Krishna, T. P. & Krishnaswamy, K. Effect of turmeric on urinary mutagens in smokers. Mutagenesis 7, 107–109 (1992).
      24. Frenkel, M. et al. Integrating dietary supplements into cancer care. Integr. Cancer Ther. 12, 369–84 (2013).
      25. Toda S, Miyase T, Arichi H, et al. Natural antioxidants. Antioxidant compounds isolated from rhizome of Curcuma longa L. Chem Pamacol Bull (Tokyo) 1985;33:1725-1728.
      26. Zhao B, Li XJ, He RG, et al. Scavenging effect of extracts of green tea and natural antioxidants on active oxygen radicals. Call Biophys 1989;14:175-185.
      26. Deodhar SD, Sethi R, Srimal RC. Preliminary studies on anti-rheumatic activity of curcumin (diferuloyl methane). Ind J Med Res 1980;71:632-634.
      27. Satoskar RR, Shah SJ, Shenoy SG. Evaluation of anti-inflammatory property of curcumin (diferuloyl methane) in patients with postoperative inflammation. Int J Clin Pharmacol Ther Toxicol 1986;24:651-654.
      28. Ammon HP, Wahl MA. Pharmacology of Curcuma longa. PLanta MEd 1991;57:1-7.
      29. Kiso Y, Suzuki Y, Wantanabe N, et al. Antihepatotoxic principles of Curcuma longa rhizomes. Planta Med 1983;49:185-187.
      30. Lim GP, Chu T, Yang F, et al. The curry spice curcumin reduces oxidative damage and amyloid pathology in an Alzheimer transgenic mouse. J Neurosci 2001;21:8370-8377.
      31. Lutomski J, Kedzia B, Debska W. Effect of an alcohol extract and active ingredients from Curcuma longa on bacteria and fungi. Planta Med 1974;26:9-19.


Leave a Reply

Your email address will not be published. Required fields are marked *