The 10 Healthiest Ways To Add Turmeric To Your Diet

Not sure how to add this superfood to your diet? We've outlined 10 simple ways to eat and drink turmeric. But first, let's talk about the benefits.

What's more, turmeric is antioxidant-rich, helping to bolster the body's defenses and protect against free-radical damage that can hinder immunity, brain function, and other aspects of good health. Research has found that it helps prevent DNA damage and improves DNA repair, and it shows promise in treating depression. Turmeric is also used to alleviate joint pain, muscle soreness, hay fever, and skin conditions, to name a few.

Without further ado, here are some ideas for working turmeric into your diet:

Turmeric Tea

Turmeric is a tasty, colorful addition to savory dishes. And although it's a key ingredient in curry powder, it's actually not spicy-hot on its own. Next time you're scrambling eggs, stir in some turmeric. It's an easy way to boost your intake without overpowering your taste buds!

Five minutes is all it takes to make a zingy, anti-inflammatory turmeric dressing to liven up green salads and other dishes. Whisk together 1 teaspoon turmeric powder, 2 teaspoons white miso paste, the juice of a lemon (about 2 tablespoons), ¼ cup of olive oil, and ¼ cup of tahini until well combined. Toss with salad or use to marinate tofu, fish, or chicken. It makes a great raw-veggie dip too! 

Reap the anti-inflammatory benefits of both bone broth and turmeric with this warming drink. Blend 1 cup full-fat coconut milk, 1 cup bone broth, 2 teaspoons turmeric, ½ teaspoon cinnamon, a pinch of black pepper, 1 teaspoon raw honey, and ¼ teaspoon ginger powder in a blender. Heat in a saucepan over medium heat for three to five minutes, then drink it warm. 

If you're getting tired of bland roasted veggies, turmeric is a tasty way to add a different flavor to your plate. It goes especially well with carrots, cauliflower, potatoes, and just about any root vegetables. Sprinkle it on generously, before or after cooking, along with sea salt and black pepper to enhance the body's absorption of curcumin. 

This one couldn't be easier. Next time you cook rice, simply stir in some turmeric afterward and mix well before serving. Start with a small amount, taste it, and then adjust as needed to get the flavor you want.

Swap your usual breakfast for a turmeric-tinged green smoothie to start your day on a nutrient-rich note. Blend a few large handfuls of leafy greens (think spinach, arugula, kale, and the like) with some healthy fat (half an avocado, a scoop of nut butter, a tablespoon of coconut oil, or a heaping spoonful of ground flaxseed), a pinch of mineral salt, your liquid of choice (water, coconut water, or nondairy milk), and add turmeric to taste. 

Turmeric has been used to treat inflammatory bowel conditions including colitis and irritable bowel syndrome6, so it's a perfect ingredient to include in a gut-soothing soup. Make your favorite soup recipe using organic chicken bone broth or vegetable broth as the base, and add turmeric a bit at a time, stirring and tasting until you get the flavor just right. Include plenty of veggies to amp up the antioxidant content. (Turmeric and pumpkin go especially well together.)

Whatever spices you're using to season your fish, add turmeric into the mix! Shake it on before or after baking, grilling or pan-frying your favorite variety of wild-caught fish for a hassle-free health hit. 

Walnuts are already a healthy brain food (the shape itself should tip you off), but they're even better when combined with turmeric. Mix a splash of olive oil in a bowl with a hearty shake of turmeric, sea salt, and black pepper, and then stir in a few handfuls of raw walnuts, coating well. Spread them on a baking sheet and bake at 350°F for 5 to 10 minutes, stirring occasionally, until lightly toasted.

Also just a heads-up, turmeric can stain dishes—so make sure you soak your pots and pans after cooking with turmeric or leave them out in the sun. Strange, we know, but it actually works.