Lower Inflammation with Turmeric
Recently, I developed bursitis—an inflammation of the bursa, the fluid-filled sacs that cushion your joints. It’s surprisingly common, especially if you exercise often like I do. For a time, even lifting my left leg a few inches was painful—never mind a full workout.
When dealing with inflammation, rest and physical therapy are essential, as are topical gels and anti-inflammatory strategies. But I also turned my focus toward diet—eliminating triggers and adding natural inflammation-fighting foods and supplements. I already eat clean: minimal processed foods, rare sugary drinks, and very few refined carbs. Still, I wanted to do more. That’s when I revisited turmeric.
Turmeric is a vibrant golden-orange spice known not only for its bold flavor but also for its powerful health benefits. Used for centuries in traditional medicine, turmeric is a natural anti-inflammatory that helps protect the body from oxidative stress, supports joint health, and may even boost mood and cognitive function.
Why Turmeric Is One of the Best Natural Anti-Inflammatories
Turmeric contains curcumin, a potent polyphenol with strong anti-inflammatory and antioxidant properties. It's what gives turmeric its vibrant color—and its reputation as a healing spice. Curcumin helps neutralize free radicals caused by stressors like air pollution and UV exposure. It’s also been shown to relieve symptoms of joint pain and osteoarthritis.
More impressively, curcumin can support neuroplasticity—the brain’s ability to adapt and grow over time—and may enhance mood by promoting the production of serotonin and dopamine.
Curcumin, a compound in Turmeric, has strong anti-inflammatory properties.
How to Take Turmeric for Maximum Benefit
The body breaks down turmeric quickly, so to maximize absorption (or bioavailability), you need two things:
Black pepper – It contains piperine, a compound that boosts curcumin absorption by up to 2,000%.
Healthy fats – Curcumin is fat-soluble, meaning it needs to be consumed with oil or other fats for your body to absorb it properly.
A word of caution
While turmeric is generally safe, high doses (especially in supplement form) may contribute to kidney stones in susceptible individuals. If you’re at risk, it’s best to enjoy turmeric in food and drinks rather than in capsules.
Easy Ways to Add Turmeric to Your Diet
Turmeric is easy to incorporate into daily meals. I sprinkle it over soups, salads, roasted vegetables, and even into teas and lattes. One of my favorite dishes is Loubia, a Moroccan white bean and tomato soup rich in protein and spiced with paprika, ginger and turmeric.
On days when I’m not cooking with it, I simply stir a teaspoon of turmeric and a pinch of black pepper into my morning lemon water—an easy ritual with powerful effects.
A couple of times a week, I also treat myself to a Golden Mylk Latte Smoothie, blending turmeric with ginger and vitamin E for an anti-inflammatory boost. In the evenings, I wind down with a Golden SuperLatte—a comforting cup infused with turmeric, mood-balancing adaptogens, and probiotics that support gut health.
There’s truly something for everyone—and endless ways to enjoy this golden spice.
