Turmeric is a yellow spice that is a staple in traditional medicine and has many health benefits. But how to use turmeric to get the best results?

Curcumin is the main compound in turmeric that has anti-inflammatory and antioxidant properties that contribute to overall health. To get the most out of this spice, here are five effective ways to incorporate turmeric into your daily routine:

1. Using turmeric combined with pepper helps increase absorption:

Using turmeric combined with pepper helps increase absorption.

One of the main challenges with turmeric is the limited bioavailability of curcumin (the main active ingredient in turmeric). However, adding a little black pepper to a turmeric-rich meal can enhance its absorption. Piperine, the active compound in black pepper, enhances the bioavailability of curcumin by inhibiting its rapid metabolism in the liver. This simple addition helps ensure that your body gets the maximum benefits of turmeric.

2. Turmeric milk can help you sleep better

Turmeric milk helps you sleep better.

A more popular and delicious way to incorporate turmeric into your routine is turmeric milk. Curcumin is a fat-soluble nutrient, so the fat content in milk makes it easier for your body to absorb.

This warm drink combines turmeric with other health-boosting ingredients like milk (or plant-based alternatives), ginger, and honey… not only creates a soothing bedtime experience, but also enhances the absorption of curcumin. Turmeric’s anti-inflammatory properties can help relieve joint pain and promote better sleep.

3. Use as a spice to create delicious and nutritious meals

Turmeric is used as a spice to add flavor to meals.

The easiest way to consume turmeric is with meals. The best foods to pair with turmeric are those cooked in vegetable oils. From soups and stews to curries and stir-fries, turmeric adds a warming flavor to many dishes.

Aim to add 1/4 teaspoon of turmeric powder per person to your daily recipes to not only enhance the flavor of your meals but also ensure you get the most out of this herb.

4. Using turmeric combined with fatty foods is better absorbed.

Turmeric combined with fatty foods is better absorbed.

Get the most out of turmeric by eating it with fatty foods, such as eggs and fish. This is due to a substance called lecithin found in them. Lecithin helps the body absorb turmeric.

5. Turmeric Tea for an Antioxidant Boost

Turmeric tea is a refreshing and antioxidant-rich drink. Steep a 2-3cm piece of turmeric (sliced) or ¼ teaspoon of turmeric powder in hot water. Add a little lemon and honey to taste. This tea helps detoxify, boosts the immune system and helps fight inflammation.