Super power Ingredient : Turmeric
Its Benefits and Recipes

Turmeric, a golden color ingredient in the kitchen, is the unmatchable substitute of many allopathic medicines.  Its active compound, curcumin, is known for its potent antioxidant and anti-inflammatory properties. It is used in food for color and as a taste enhancer. Other than this, it has special qualities to cure many prolonged incurable diseases. Ayurveda, use it in treating joint pain, arthritis, infections, increasing immunity, indigestion, inflammation. In winters, raw turmeric/ kachhi haldi is also available and fits in many recipes. Raw turmeric and powdered turmeric both are equally beneficial for health.

Health Benefits of Turmeric:

1. Anti-Inflammatory Effects: Curcumin, the active ingredient in turmeric, has powerful anti-inflammatory properties that can help alleviate chronic inflammation, a common underlying factor in many diseases. 

2. Antioxidant Powerhouse: Turmeric is rich in antioxidants that help neutralize free radicals, protecting cells and DNA from oxidative stress and potential damage. This antioxidant activity contributes to overall health and longevity.

3. Joint Health: The anti-inflammatory properties of turmeric can benefit joint health by reducing pain and stiffness associated with conditions like osteoarthritis and rheumatoid arthritis.

4. Heart Health: Turmeric is believed to support heart health in multiple ways:

  • Reduced Cholesterol Levels: Some studies suggest that curcumin can help lower LDL (“bad”) cholesterol levels.
  • Antiplatelet Effects: Turmeric’s compounds may prevent the clumping of blood platelets, reducing the risk of blood clots.

5. Brain Health: Curcumin’s potential neuroprotective effects and ability to cross the blood-brain barrier have sparked interest in its role in brain health. It may contribute to improved cognitive function and may even have implications in neurodegenerative diseases.

6. Digestive Wellness: Turmeric has been used traditionally to aid digestion. It may help soothe gastrointestinal discomfort, support gut health, and promote smoother digestion.

7. Immune System Support: The antioxidants in turmeric can contribute to a strengthened immune system by neutralizing harmful substances and supporting immune function.

8. Skin Health: Turmeric’s anti-inflammatory and antioxidant properties can benefit skin health by promoting a clear complexion, reducing redness, and supporting healing.

9. Anti-Cancer Potential: While more research is needed, some studies suggest that curcumin’s anti-inflammatory and antioxidant effects may play a role in preventing and treating certain types of cancer.

10. Enhancing Curcumin Absorption: Curcumin’s absorption can be enhanced by consuming it with black pepper, which contains piperine, a compound that improves curcumin bioavailability.

Here are some of the recipes for using powdered turmeric and raw turmeric:     

1) Turmeric milk:

This Golden milk is very medicinal and cures cough, cold, inflammation and boosts immunity. Follow the complete procedure for best results. as too much of turmeric can cause diarrhea and bloating and increases pitta in the body.  


     Milk – 1 cup

     Turmeric – ¼ tsp

     Rock sugar/ Mishri –½ tsp

     Pinch of black pepper


  • In a sauce pan boil the milk. Add mishri and turmeric powder to it. Take a boil and have it before sleeping.
  • This turmeric milk not only treats the cough and cold it even solves the problem of insomnia and body aches. Instead of turmeric powder, raw turmeric can also be used.
2) Turmeric Ladoo:

These ladoos are equally healthy used for boosting the immunity and treating the joints pain. Best to be eaten in winters as a first meal of the day.


Turmeric powder – ½ tsp

Wheat flour – 2 cup

Mishri/ Sugar powder ½ to ¾  cup

Cardamom crushed 2-3 cloves

Ajwain crushed 1 tsp 

Almonds chopped- 1/4 cup

Raisins 7 to 8 piece

Cashews chopped – 1/4 cup

Ghee for roasting and binding.


  • First roast the wheat flour till light brown, it gives amazing aroma. Turn off the gas, add dry fruits, Sugar powder, turmeric powder and ghee to it.
  • After the above mixture is cooled down try making ladoos out of it.
3) Raw Turmeric pickle/ Kachhi haldi ka achar


Fresh Turmeric – 3 to 4 piece

Sarson oil for cooking – 6 tablespoon

Fennel seeds/ Sauf – 1 spoon

Mustard Seeds/ Rai – ½ spoon

Garlic clove 5 to 6 piece

Green chilli – 3 to 4 piece

Salt according to taste.


  • Chop the garlic finely. Peel the raw turmeric and chop it finely. Heat the pan with the sarson oil.
  • Add rai and sauf for tempering. Then add green chilli and garlic. After that add freshly chopped turmeric and salt.
  • Cook it till turmeric is soft. This can be stored for 7-10 days in air tight container inside the fridge. Sarson oil is used for preservation so add it in good amount.
4) Raw Turmeric salad/ kachhi haldi ki salad

This salad is the add on in your meal. It can be stored for 7-8 days in the fridge. Serve it with rice or roti along with your complete meal. As turmeric is little bitter in taste, lemon subsides its bitterness and green chilly enhances its tastes. 


Raw turmeric – 3 to 4 piece

Lemon juice 1/2 cup

Green Chilli 2 piece

Salt to taste


  • Peel the turmeric and cut the raw turmeric in thin strands.
  • Cut the green chilli in small pieces.  Mix it with the lemon juice and salt. Enjoy this tangy chilli salad in winters.


Turmeric’s potential health benefits, particularly its anti-inflammatory and antioxidant properties, have positioned it as a superfood for promoting overall well-being. By incorporating turmeric into your diet and lifestyle, you can tap into its golden potential to support a healthier, more vibrant life. Remember that consistency and moderation are key to reaping the rewards of this versatile spice.

Scroll to Top