Turmeric to reduce inflammation naturally: Add it to milk, soups and roasted vegetables

Benefits of turmeric milk: Haldi-doodh or golden milk is the simplest way to add turmeric to your diet every day. Use turmeric mixed with warm milk along with black pepper, and a bit of honey to make a soothing drink that promotes relaxation and reduces inflammation (Image: Canva)

When it comes to natural remedies, turmeric is the golden star of the spice world. It has been a staple in the Indian kitchen for generations, used extensively in daals and sabzi. Mothers also offer haldi-doodh to children when they have a cold or the flu.

Packed with powerful anti-inflammatory and antioxidant properties, this humble spice is a natural way to boost your health and fight inflammation — the root cause of many chronic conditions like arthritis, heart disease, and even cancer.

Whether you stir it into warm milk, sprinkle it over roasted veggies, or add a pinch to soups and rice, turmeric is versatile, easy to use, and deliciously nutritious.

• Start your day with haldi-doodh

Haldi-doodh or golden milk is the simplest way to add turmeric to your diet every day. Use turmeric mixed with warm milk along with black pepper, and a bit of honey to make a soothing drink that promotes relaxation and reduces inflammation. Research published in the Journal of Ethnopharmacology highlights the anti-inflammatory properties of curcumin in turmeric increase substantially when combined with black pepper.

• Add it to soups and stews

Turmeric has been used in Indian curries for centuries. Add it also to soups and stews this winter for added benefits. Studies in Advances in Nutrition show that turmeric retains its anti-inflammatory properties even when used in cooked dishes like soups and stews.

• Spice up your roasted vegetables

A study in Molecules demonstrates that curcumin is better absorbed when paired with healthy fats like olive oil. So sprinkle some turmeric and black pepper, along with olive oil over vegetables like cauliflower, sweet potatoes, or carrots before roasting them.

• Incorporate it into rice and grains

A pinch of turmeric can transform your plain rice, or even quinoa, into a vibrant and nutrient-packed dish. Combine with jeera or cumin seeds and a bit of butter or oil for a fragrant, golden pulao.

While turmeric is generally safe, excessive amounts can cause mild stomach discomfort. If you're pregnant, nursing, or taking medications like blood thinners, consult a healthcare professional before increasing your turmeric intake.

By including turmeric in your daily meals, you can naturally reduce inflammation and enhance your overall health. Its versatility makes it easy to incorporate into a variety of dishes, turning your kitchen into a space for both flavour and wellness.