Turmeric is a renowned culinary spice and herbal medicine in the world of Ayurveda and beyond. This golden root supports digestion, detoxification, and immunity and is often used for its powerful antimicrobial, anti-inflammatory, and antiallergenic properties. With its panacea of health benefits and healing potential, getting an adequate dose of turmeric each day is an amazing way to support healthy aging, disease prevention, and overall wellness.

Turmeric, known as Haridra in Ayurveda, is considered tridoshic meaning it is balancing for all dosha types (Vata, Pitta, Kapha). It is mostly bitter and slightly pungent (spicy) by taste. Powdered turmeric is heating and drying making it the best option for Kapha dosha; fresh turmeric is warming and slightly moist making it a better option for Vata and Pitta types. When taken in moderation, however, both variations are generally suitable for all body types.

As a bitter herb, turmeric is a potent tonic for the liver, blood, and skin. This bitter quality supports its ability to kill off unwanted microbes making it very useful during illness and infection. Its strong anti-inflammatory properties make it a vital option in allergies, arthritis, and other inflammatory conditions. Turmeric has also been shown to balance blood sugar, blood pressure, and cholesterol levels.

But turmeric’s healing properties do not stop at the physical body; turmeric supports brain health as well! Although Ayurveda has been saying this for thousands of years, Western studies have recently shown turmeric to be effective in the prevention and healing of Alzheimer’s disease and dementia. With the high prevalence of these degenerative brain diseases, turmeric is truly a necessity for us all!

Health Benefits of Turmeric

Supports healthy digestion
Supports detoxification
Cleanses and strengthens the liver and blood
Soothes inflammation
Calms allergies
Alleviates arthritis
Supports immunity
Kills off unwanted pathogens (viral, fungal, parasitic, bacterial)
Supports brain health; prevents Alzheimer’s disease and dementia
Balances blood sugar levels
Reduces high cholesterol
Supports heart health
Powerful antioxidant
Supports cancer-prevention
Beautifies the complexion
Alleviates skin conditions
Strengthens the bones

As both a spice and an herbal powder, turmeric can be easily incorporated into your daily routine in a wide variety of ways. Because of this, there is rarely a meal I eat without the addition of this golden root. In fact, it is not uncommon to find my counters, apron, and fingers speckled in the vibrant coloring that turmeric is so well known for… thankfully it washes off in time:)

Although you can purchase turmeric in capsule form, I highly recommend taking it in its “free” form for better absorption and more effective results. Although it is not the tastiest herb when eaten by itself, turmeric can be a delicious addition to many food recipes, herbal tea blends, and more. But do not take my word for it, play around and discover your favorite ways to get a daily dose of turmeric in each day!

7 Delicious Ways To Take Turmeric Daily

Although there is no set amount of how much turmeric to take each day, I would suggest aiming for at least ½ teaspoon throughout the day. I generally take much more than this, but everyone is different. So find your balance and aim for ½ to 1½ teaspoons each day according to what works best for your body. And remember, to truly experience the benefits of this herbal gem, it is essential to be consistent!

1. Drink Golden Turmeric Milk.

Golden Milk is an age-old Ayurvedic recipe that is as tasty as it is healthy. It consists of turmeric as the main ingredient along with other warming spices (ginger, cardamom, nutmeg, etc). These spices are blended with warm milk or a milk substitute of your choice. This soothing tonic is often sipped on before bed to calm the mind, reduce stress, and support sound sleep. Of course, it also provides many other benefits such as supporting healthy bones, immunity, and Ojas (vitality, strength, resilience).

DIRECTIONS

Drink a cup of Golden Milk each night, about one hour before bed. Kapha types generally do better using goat milk, almond milk, or hemp milk and should avoid cow milk. See the links below for some recommended recipes.

Purchase our hand-crafted, organic Golden Milk Powder here.

Try our homemade Golden Milk Recipe.

Try our homemade Golden Almond Milk Recipe.

2. Try this delicious (dairy-free) Turmeric Milkshake!

This golden superfood milkshake is made using a variety of seeds, raw coconut water, avocado, dates, and of course TURMERIC! This power-seed shake is excellent for boosting energy, strength, and Ojas (vitality) and can be enjoyed as a snack, a dessert, a post-workout rejuvenator, or even an energizing breakfast.

DIRECTIONS

Drink this Turmeric Milkshake 1 to 3 times each week. Due to the heavy nature of the ingredients, it is not recommended to drink this shake more than this except during times of high Vata, weakness, low body weight, pregnancy, or breastfeeding.

Get our Dairy-Free Turmeric Milkshake here!

3. Add turmeric to your smoothies.

If you are an avid smoothie lover like myself, adding turmeric is an amazing way to sneak in your daily turmeric dose and improve the health properties of your smoothie. I prefer using fresh turmeric for this method but if this is not available, powdered turmeric is wonderful too! Adding turmeric and other warming spices (e.g. ginger, cinnamon, vanilla) is an incredible way to reduce the heavy and cold qualities of your smoothie and make it more digestible.

DIRECTIONS

For fresh turmeric, peel a 1” tuber (or more) of turmeric root and chop into large chunks. Add it to the blender at the same time as the other ingredients and blend as usual.

For dry turmeric, add ½ teaspoon of turmeric at the same time as the other ingredients and blend as usual.

For even more health benefits, add some fresh ginger (peeled and finely minced) and cinnamon too!

4. Add turmeric to your savory meals.

I am not exaggerating when I say I rarely eat a meal that doesn’t contain turmeric. Whether I’m making kitchari, dal, grains, meat, fish, hummus, veggies, or broth, I never forget my turmeric!

The best way to incorporate turmeric into a recipe is to add it while cooking rather than adding it afterward. This allows the spice to warm up and absorb into the food. The heat also releases its flavor and health qualities. You can play around with using freshly grated turmeric, turmeric powder, or a turmeric spice blend to see which you like best! I personally prefer using fresh turmeric and my Agni Churna (or Vata Churna) over plain powdered turmeric.

Try our tridoshic Agni Churna Blend!

DIRECTIONS

Add about ¼ to ½ teaspoon of turmeric (or a turmeric-based spice blend), per serving, to any savory recipe. This can be sprinkled onto meat or fish before cooking, added to broths while steeping, added to soups while cooking, or added to the water before cooking grains.

Here are some recipe ideas:

5. Add turmeric to your breakfast porridge.

Who said a savory spice like turmeric can’t be added to a sweet porridge? Not me! The whole reason behind my Ayurvedic Breakfast Spices was to create a sweet spice blend that sneaks in a healthy heaping of turmeric to sweeter recipes (like oatmeal, porridge, smoothies, yogurt, pastries, etc). I love oatmeals and wholegrain porridges of all kinds, but they are truly not the same without the golden touch of turmeric!

Try our Ayurvedic Breakfast Spice blend!

DIRECTIONS

Add ¼ teaspoon (per serving) of turmeric powder to any oatmeal or porridge recipe while cooking the grains. Alternatively, you can add ½ teaspoon (per serving) of the Ayurvedic Breakfast Spices after the cooking process is complete.

Here are some breakfast recipe ideas:

6. Drink herbal teas with turmeric.

Here is another simple, delicious, and healthy way to get your turmeric in each day! Turmeric is a wonderful addition to many herbal tea recipes and a superb option during times of sickness, infection, detoxification, inflammation, and digestion issues. I often prefer using freshly grated turmeric for my teas, but you can use powdered or “cut and sifted” turmeric if this is not available.

DIRECTIONS

Add about ¼ teaspoon of powdered turmeric or ½ teaspoon of freshly grated turmeric to each cup of tea being steeped*. Steep for 10 to 20 minutes and strain before drinking. Add a small spoonful of honey (optional) after the tea has cooled slightly. Drink a cup daily for general health maintenance or up to 3 cups daily during times of illness, infection, or detoxification.

*Turmeric tea pairs well with ginger, tulsi, cinnamon, cardamom, and like spices.

Try our Tulsi Synergy Spice Tea blend!

Try our Tulsi, Turmeric, & Ginger Tea Recipe!

7. Make a yummy turmeric honey paste.

For a quick turmeric boost, this super simple honey paste recipe is unbeatable. With the blend of turmeric, ginger, and honey, this sweet but spicy paste is magnificent for combatting allergies, asthma, inflammation, coughs, and colds. It can be taken daily for health maintenance or as needed during times of imbalance.

DIRECTIONS

Mix ¼ teaspoon of powdered turmeric, ¼ teaspoon of powdered ginger, 1 teaspoon of raw honey*, and a pinch of (freshly ground) black pepper. Take this paste and wash it down with warm water, or mix the paste in a cup of warm water to make a sweet “tea”. Take this 1 to 2 times each day—upon awakening and again mid-day—for general health maintenance; or take as needed during times of cough, cold, sore throat, allergies, or shortness of breath.

*If being taken for allergies, raw, local honey is recommended.

8. Add turmeric to your herbal formula.

I may have told you I have seven delicious ways to get your daily dose of turmeric, but I thought I would add an eighth option that is not-so-tasty.

If you are inspired to make your own herbal formula, do not hesitate to add some powdered turmeric to the blend. I use Haridra (turmeric) in my client formulas quite often and of course, my own too! With its long list of health benefits and relatively balanced nature, it makes a brilliant addition to herbal formulas of many varieties. If you have a specific health benefit you would like to focus on, pair the turmeric with “like-minded” herbs to help enhance these desired properties in the turmeric. For example, if you want to work on liver health, you can make a blend using turmeric, guduchi, bhumyamalaki, amla, and kutki.

Here are a few turmeric-rich formulas from Svastha Ayurveda: