In case you haven’t noticed, turmeric (Curcuma longa) is having a major moment. This traditional Indian spice — also known as “Indian saffron,” thanks to its bright yellow color — is gaining attention for its potentially powerful anti-inflammatory and antioxidant properties, which may provide a bounty of health benefits.
For example, a study published in Alternative Medicine Review found that Meriva turmeric supplements helped reduce stiffness in people with osteoarthritis after eight months. Meanwhile, a review in Anticancer Research revealed that curcumin, the main active ingredient in turmeric, contains properties that may help protect you against cancer. Namely, curcumin may keep tumor cells from spreading, and even prevent tumor cells from forming in the first place, though newer, more rigorous studies in humans are needed to confirm this benefit.
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Curcumin may also help protect you from developing heart disease by improving endothelial function, or the health of the membrane that lines the inside of our heart and blood vessels, which helps regulate blood pressure, according to another past review.
Given the many touted benefits of turmeric and curcumin, it’s no surprise that people are interested in incorporating turmeric into their diets however they can. One easy way to start introducing this golden, earthy spice into your routine is to drink it in the form of tea. “Steeping turmeric in tea can be a great way to increase your consumption, and can also help you stay hydrated,” says Dana Angelo White, RD, the Fairfield, Connecticut–based owner of Dana White Nutrition.
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Just keep in mind that high doses or long-term use of turmeric may cause gastrointestinal issues in some people, notes the National Center for Complementary and Integrative Health, and some research has shown it may pose negative side effects including diarrhea, headache, skin rash, and yellow stool. That said, as ConsumerLab.com points out, the amount of curcumin and other plant compounds that you’d get from the ground turmeric you use in cooking is much lower than the amount you’d get from supplements, so adding a teaspoon or two of the spice to tea is unlikely to cause any negative effects.
Intrigued? Here are eight turmeric tea recipes to try.
Daily Detox Lemon, Ginger, and Turmeric Tea
With only five ingredients, this tea recipe is as simple as it is delicious. The cayenne adds a spicy kick, while fresh lemons give it a clean, zesty flavor. Not to mention, all the ingredients — lemons, ginger, turmeric, cayenne, and cinnamon — offer helpful nutrients that fight indigestion, bloating, headaches, and inflammation.
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Ginger Mint Turmeric Green Tea
This herbal number incorporates ginger, green tea, and mint along with the turmeric. The mint offers a refreshing flavor, while simultaneously killing bacteria that cause bad breath, according to an article in Phytotherapy Research. Meanwhile, according to another past study, green tea is loaded with antioxidants, which may help protect your body against oxidative damage, which happens when the levels of antioxidants and free radicals become imbalanced, according to a past review. Oxidative damage accelerates aging, and can increase the risk for health conditions such as high blood pressure, Alzheimer’s and Parkinson’s disease, heart disease, stroke, arthritis, and lupus.
Anti-Inflammatory Turmeric Tea
Here are two recipe options for traditional turmeric tea, also known as golden milk. With this tea, the golden color and earthy flavor of turmeric is front and center. But you can add additional spices like cardamom and ginger to tweak the flavor profile — and boost the antioxidants, notes a mice study published in July 2017 in Biomedicine & Pharmacotherapy and a past review. As the name suggests, this tea incorporates milk, though you can use nut milk or another dairy-free milk instead.
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Iced Turmeric Orange Tea
For a cool and refreshing drink, try this simple iced turmeric tea. This recipe incorporates juice from half an orange, giving you a hearty dose of key vitamins and minerals like vitamin C and potassium, according to the U.S. Department of Agriculture. Sip it on a hot day, or try it in place of your usual iced coffee. Add a little raw honey to sweeten if you like.
Bedtime Golden Milk
Here’s a soothing vegan golden milk drink to sip before you go to sleep. This turmeric tea recipe blends almond milk, maple syrup, almond butter, vanilla extract, and a bevy of antioxidant-rich spices to give you a drink that’s sweet and spicy. Top with a cinnamon stick and a few almonds for added flavor and crunch.
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Fruit-Infused Turmeric Tea
This fruit-infused turmeric tea recipe is the perfect choice for a hot day. You’ll reap the taste and possible benefits of turmeric, along with the refreshing flavor you can only get from a fresh fruit and mint combo. Go with the strawberries and orange suggested in the recipe to load up on vitamin C, folate, and potassium, or experiment with other fruit combinations to change the flavor and nutrient profile.
Ginger Turmeric Tea
This drink calls for whipping up a comforting concoction that’s perfect to drink in the cooler months of the year. The combination of ginger, turmeric, chamomile tea, echinacea tea, orange juice, and lemon juice offers a soothing flavor that’s anything but boring. Top with orange and lemon slices for extra zing.
Golden Milk Turmeric Tea
Whip up this hot, nutritious beverage in place of your daily latte at Starbucks. The black pepper and coconut oil help your body absorb turmeric better, notes ConsumerLab.com, while ginger and cinnamon offer a hint of spice that packs an antioxidant punch. Use raw honey and vanilla extract to add subtle sweetness.
Kelly Kennedy, RDN, LDN
Medical Reviewer
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.
Lauren Bedosky
Author
When she's not writing about health and fitness — her favorite topics being anything related to running and strength training — she's reading up on the latest and greatest news in the field and working on her own health goals.