Ayurvedik India

All Exclusive About Turmeric: Benefits, Risks and 2 Great Recipes


Turmeric is a vibrant yellow-orange spice derived from the rhizomes (underground stems) of the Curcuma plant, primarily grown in Southeast Asia and India. It has a long history of both culinary and medicinal use and is widely recognised for its distinctive flavour and colour.

The active compound responsible for many of turmeric’s health benefits is curcumin, which exhibits potent anti-inflammatory and antioxidant properties. Turmeric has been a staple ingredient in traditional Indian and Ayurvedic medicine for centuries, used to treat a wide range of ailments and promote overall well-being.

In cooking, turmeric is a key ingredient in many curry recipes, lending a warm, earthy flavour and a vivid hue to dishes. It’s also used in various spice blends and as a natural food colouring.

History of Turmeric

Turmeric’s history is deeply intertwined with the cultural and medicinal traditions of ancient India. It is believed to have been in use for over 4,000 years, making it one of the oldest known spices. In Ayurveda, the traditional Indian system of medicine, turmeric holds a prominent place as a healing herb. The ancient Ayurvedic texts, such as the Charaka Samhita and Susruta Samhita, mention turmeric’s therapeutic properties and its applications in treating various ailments. It was valued for its anti-inflammatory, digestive, and detoxifying properties, and it played a crucial role in balancing the body’s doshas (vital energies).

Turmeric’s association with religious and cultural ceremonies in India further highlights its significance. It was and still is used in Hindu rituals, such as applying a turmeric paste to the skin in pre-wedding ceremonies and other auspicious occasions.

Turmeric’s Journey through Different Cultures and Cuisines

Through trade lines and cultural exchange, turmeric’s popularity grew outside of India and spread to other parts of the world. Stretching out to China and Southeast Asia, becoming an important part of their food and traditional medicine. In Southeast Asian cooking, turmeric is often added to soups, stews, and sauces to give them their yellow colour and earthy flavour.

Around the Middle Ages, turmeric reached the Middle East, followed by Europe, where it became a popular spice because of its unique flavour and bright colour. Along the ancient Silk Road trade lines that linked the East and West, it was a very valuable item. Turmeric’s journey continued as people from different countries learned about its healing properties.

These days, turmeric is famous all over the world for its many uses in cooking and has been studied a lot for its health benefits. In many places around the world, it is used in both traditional recipes and fusion foods, as well as in health practices.

Turmeric has a fascinating history that goes back to old Indian traditions. It has become a popular and loved spice in many cuisines and countries, and people still respect and study its history as a powerful medicine.

Health Benefits of Turmeric

Turmeric is celebrated for its remarkable antioxidant and anti-inflammatory properties, which are at the core of its numerous health benefits.

Antioxidant Benefits: Turmeric contains a variety of compounds, with curcumin being the most notable, that act as potent antioxidants. These compounds help neutralise harmful free radicals in the body, which can cause cellular damage and lead to chronic diseases, including cancer and heart disease. By reducing oxidative stress, turmeric supports overall health and may contribute to longevity.

Anti-Inflammatory Effects: Chronic inflammation is a common underlying factor in many chronic diseases, such as arthritis, heart disease, and diabetes. Turmeric’s anti-inflammatory properties, primarily due to curcumin, help reduce inflammation by inhibiting the activity of inflammatory molecules and enzymes. This can lead to decreased pain, improved joint mobility, and better overall health.

Immune System Support: Regular consumption of turmeric may contribute to a stronger immune system. Its immune-modulating properties can help bolster the body’s defence against infections and illnesses.

Anti-Cancer Potential: While not a standalone cancer treatment, turmeric and curcumin have shown promise in laboratory studies for their potential to inhibit the growth and spread of cancer cells. To determine its efficacy in cancer prevention, further research is being conducted.

Turmeric’s versatility in supporting a wide range of health conditions is a testament to its holistic approach to well-being. Its antioxidant and anti-inflammatory properties, along with its potential to address various health issues, make it a valuable natural remedy in the pursuit of a healthier, more vibrant life.

The Rise of Turmeric Milk

Turmeric milk, which is also called “golden milk” or “haldi doodh,” is an old drink with a lot of cultural meaning, especially in India. Because it is healthy and relaxing, this drink has become famous all over the world. It is a mix of old knowledge and new health trends.

Cultural Roots: Turmeric milk has a long history in India and Ayurveda, where it has been loved for hundreds of years for its healing qualities. According to the Ayurvedic tradition, it is considered a symbol of purity and is used in religious ceremonies. In India, turmeric milk is very important and is often drunk during festivals and other events.

Ayurveda: Turmeric milk is a “rasayana,” which means it strengthens and rejuvenates the body as per Ayurveda. People use it to keep the doshas in balance and feel better all around. People think that mixing warm milk with turmeric can calm both the mind and the body.

Modern Swelling: Turmeric milk has become more popular again in recent years, thanks to people’s growing interest in natural treatments and health. People around the world who care about their health have found the possible benefits of this old drink, which has led to its use in daily life.

2 Easy Recipes for Making Turmeric Milk at Home

Turmeric milk is simple to prepare, and there are various recipes to suit individual preferences. Here are a couple of easy recipes:

Basic Turmeric Milk


1 cup of milk (dairy or dairy-free.

A small piece of fresh turmeric root or around half teaspoon turmeric powder

1-2 teaspoons of honey or a natural sweetener (adjust to taste)

A tinge of black pepper (for better curcumin absorption)

Optional: add a dash of cinnamon, ginger, or cardamom for extra flavour.


In a saucepan, heat the milk on low to medium heat. Add turmeric and any optional spices, stirring gently. Allow the milk to simmer for about 10 minutes, ensuring it doesn’t boil. Remove from heat, add honey, and stir. Serve warmly and enjoy.

Turmeric Latte


1 cup of milk (dairy or dairy-free)

1/2 teaspoon of turmeric powder

1-2 teaspoons of honey or maple syrup

1/2 teaspoon of cinnamon

A pinch of black pepper

A small piece of fresh ginger (optional)


In a blender, combine all the ingredients. Blend until smooth. Pour the mixture into a saucepan and heat on low until warm. Serve in a mug and sprinkle a pinch of cinnamon on top.

These recipes offer a delightful way to incorporate turmeric milk into your daily routine. Whether you prefer the simplicity of basic turmeric milk or the creamy goodness of a turmeric latte, this ancient elixir can bring warmth and wellness to your life.

Potential Risks and Side Effects

Turmeric is generally considered safe for most people when consumed in moderate amounts as a spice in cooking or as part of a balanced diet. However, it’s essential to be aware of potential risks and side effects, particularly when using turmeric in larger quantities or as a supplement. Here, we’ll explore some of the key considerations:

Gastrointestinal Distress: Turmeric may cause digestive issues in some individuals. High doses or excessive consumption can lead to stomach upset, acid reflux, and even diarrhoea. If you experience these symptoms, it’s advisable to reduce your turmeric intake.

Allergies: Allergic reactions to turmeric are rare but can occur. If you experience symptoms like hives, itching, or swelling after consuming turmeric, discontinue use and seek medical attention.

Iron Absorption: Turmeric may hinder the absorption of non-heme iron (the type of iron found in plant-based foods) in the body. If you rely on a vegetarian or vegan diet, consider this when incorporating turmeric into your meals. To mitigate this effect, pair turmeric-rich dishes with foods high in vitamin C, which enhances iron absorption.

Kidney Stones: Turmeric contains oxalates, compounds that can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk, be cautious about consuming high amounts of turmeric.

Being careful is especially important if you are taking medicine for diabetes, high blood pressure, or acid reflux. These drugs may not work as well when taken with turmeric, so it’s best to talk to your doctor about possible conflicts.


While turmeric offers numerous health benefits and has a long history of safe use, it’s essential to be aware of potential risks and side effects, particularly in high doses or when using turmeric supplements. Moderation and consulting with a healthcare professional when necessary are advisable to ensure the safe incorporation of turmeric into your diet and wellness routine.



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