16 Easy Ways to Add Turmeric to Your Diet for Better Inflammation Support

Turmeric – and its active ingredient curcumin – is a powerful anti-inflammatory agent with the potential to treat a variety of conditions, including arthritis, psoriasis and other inflammatory diseases. Turmeric is available in supplement form, but you can also add it to your diet by using it in sweet and savory dishes.

Golden milk, or haldi doodh in India, is a soothing drink made from milk, ground turmeric and spices like ginger and black pepper.

Enjoy it anytime as a caffeine-free alternative to coffee or as a calming drink before bed. To make golden milk, mix 1 teaspoon of ground turmeric in 1 cup of warm milk or plant-based milk. Add black pepper, ginger and honey to taste.

Turmeric tea is a simple and delicious way to incorporate this spice into your diet.

To prepare it, mix half a teaspoon of turmeric, 2 tablespoons of lemon juice and 2 teaspoons of honey with 2 cups of water. Boil the mixture, then let it cool before enjoying it.

A pinch of black pepper can boost the absorption of curcumin, the main active ingredient in turmeric.

Curry is a dish made from a sauce heavily seasoned with spices, such as turmeric. There are many types of curry, some made with vegetarian ingredients like vegetables and beans and others with animal proteins, like chicken and lamb.

Curries are easy to prepare and versatile. People who eat curry regularly are more likely to live longer and healthier lives.

Add turmeric to soups for added flavor and health benefits.

Stir a few teaspoons into savory soups like chicken, butternut squash and lentil. It’s also tasty in homemade bone broth.

Try adding turmeric to homemade salad dressings and marinades.

For a simple salad dressing, combine half a cup of olive oil, a quarter cup of apple cider vinegar, 2 teaspoons of honey, 1 teaspoon of ground turmeric, half a teaspoon of ground ginger and a pinch of salt in a glass bowl.

Enjoy your turmeric vinaigrette on green salads or use it as a marinade for chicken and fish.

Incorporate turmeric into baked goods like cakes and sweet breads. Turmeric pairs well with citrus flavors, like lemon and orange.

Sfouf is a traditional Lebanese cake made from semolina flour, ground turmeric, sugar, sesame paste, anise and pine nuts.

A pinch of turmeric enhances rice dishes by adding flavor, color and nutrition.

Indian yellow rice, often served with curry and dal, is prepared by simmering basmati rice with oil or ghee, garlic, onion, turmeric and cinnamon.

Stir turmeric into scrambled eggs or add the spice to frittatas, omelets and quiches.

To make turmeric egg salad, mash four hard-boiled eggs with 2 tablespoons mayonnaise, 1 teaspoon mustard, half a teaspoon turmeric, and a pinch of salt and pepper. Top your egg salad with freshly chopped chives for added flavor and garnish.

Add turmeric to smoothies to easily increase your intake of this anti-inflammatory spice.

For a creamy turmeric smoothie, blend 1 cup milk or dairy-free milk, 1.5 cups frozen pineapple chunks, 1 banana, half teaspoon powder or 1 teaspoon freshly grated turmeric, and 1 teaspoon grated fresh ginger until smooth.

Wellness shots are concentrated drinks made from juice, herbs and spices. You can make turmeric wellness shots at home using just a few simple ingredients.

To make Orange Turmeric Wellness Shots, combine 1 peeled orange, half a cup of water, a 1-inch piece of fresh ginger, a 1-inch piece of peeled and grated turmeric root, and 1 teaspoon of honey in a high-speed blender until smooth.

Strain the mixture and store it in glass jars in the refrigerator. Take a photo of it every time you need a nutritional boost.

Turmeric adds vibrancy, flavor and health benefits to vegetables.

For Turmeric Roasted Vegetables, toss fresh vegetables like cauliflower, broccoli, and carrots with a mixture of turmeric, black pepper, cumin, salt, and olive oil until coated. Roast until tender for a simple side dish.

Adding more nuts to your diet could improve your health in several ways, including reducing risk factors for heart disease, including high levels of low-density lipoprotein (LDL, or “bad”) cholesterol and triglycerides.

To make sweet and savory turmeric roasted nuts at home, combine 4 cups mixed nuts with 2 tablespoons maple syrup, 2 tablespoons melted coconut oil, 2 teaspoons ground turmeric, 2 teaspoons chili powder, 1 teaspoon paprika, 1 teaspoon salt, and half a teaspoon black pepper.

Pour onto a parchment-lined baking sheet and roast at 350 degrees Fahrenheit (177 degrees Celsius) for 20 minutes, stirring halfway through cooking.

When preparing lentils, try incorporating ground turmeric. Lentils are an excellent source of fiber and plant-based protein.

For an easy vegetarian meal, simmer lentils with coconut milk, turmeric and ginger and serve with rice.

For a hearty breakfast option, try turmeric oatmeal.

When cooking your oatmeal, add half a teaspoon of ground turmeric. Once cooked, top your turmeric oatmeal with fresh berries and chopped nuts for a complete meal.

Chia pudding is a fiber-rich dish that can be enjoyed as a quick breakfast, snack, or dessert.

In a bowl or glass jar, mix half a cup of unsweetened milk or plant-based milk with 2 tablespoons of chia seeds, half a teaspoon each of ground turmeric, ground ginger, and cinnamon, and a sweetener of your choice, such as maple syrup.

Once mixed well, let it sit in the refrigerator until firm. To add protein and fiber, top your turmeric chia pudding with fresh berries, Greek yogurt, and seeds.

For a hot drink to enjoy after a long day, try sipping turmeric hot chocolate.

To make a cup of turmeric hot chocolate, simmer a cup of your favorite unsweetened milk on the stove. Stir in a tablespoon of cocoa powder, half a teaspoon of ground turmeric, a quarter of a teaspoon each of cinnamon and ginger, and a pinch of black pepper.

Remove the hot chocolate from the heat and add a drizzle of your favorite sweetener, like maple syrup or honey.