Superfoods on a Budget: Turmeric

Whilst we all search for good health and longevity, more and more of us are turning to “superfoods” for a little extra assistance. Whether it’s a berry from the Amazon, a seed from the Incas or a Peruvian root vegetable ground into powder, superfoods are popping up here, there and everywhere, offering us a whole host of health benefits it seems we just can’t live without.

Whilst I am the world’s biggest advocate for healing with whole foods, I know that whilst the popular superfoods boast some incredible health benefits, they can be incredibly pricey. Don’t have the spare change to splurge just yet? What if I told you that you could boost your health with a number of superfoods you have already stocked in your pantry? Sounds to good to be true? This week I kick off a new segment called “Superfoods on a budget”. This will showcase a number of superfoods that will help boost good health whilst you keep your “arm and a leg” in tact 🙂 

What is a superfood?

Whilst there is no legal definition, the general consensus is that “Superfoods” contain a very high level of nutrients and/or phytochemical content whilst still remaining relatively low in calories. 

What is turmeric?

Turmeric, is a bright yellow spice that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent. The spice comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh.

Turmeric has a peppery, warm and bitter flavour and a mild fragrance slightly reminiscent of orange and ginger, it is best known as one of the ingredients used to make curry.   

When grown in quality soil, turmeric can be a source of iron, manganese, vitamin B6, dietary fibre and potassium. 

What are the health benefits?

India has long revered turmeric as “holy powder,” and has used it for centuries to treat wounds, infections, and other health problems. Modern research is now confirming many of its folklore claims, finding an astonishing array of anti-inflammatory, antioxidant, anti-cancer, antibiotic, antiviral and other properties however, these claims are linked to Turmeric’s active component – curcumin.

How Much Turmeric do I need to eat for therapeutic benefit?

Curcumin makes up approximately 5 percent of the spice which means, we’d need to consume a whopping amount of turmeric per day to achieve the therapeutic dose. Fortunately, if we’re well, the purpose of a whole food diet is to incorporate these foods regularly in a bid to support the body in more ways than one. If on the other hand, you’re chasing a therapeutic dose, I recommend speaking with a practitioner to address your concerns. You can book an appointment with me here: 

How Can I Eat More Turmeric?

  • An easy way to incorporate Turmeric into your diet during the winter months is a Turmeric Latte. If you’re in Australia, Nutra Organics is very popular brand of MYO option.
  • You could also try adding it to soups and stews like my Roasted Cauliflower & Turmeric Soup recipe. 
  • As a side dish: Toss some cauliflower in olive oil and turmeric. Roast for 30 minutes. Serve with lemon zest and coriander. 
  • For breakfast: Scramble two eggs in coconut oil over medium heat, add Kale and other green veg. Dust with sea salt and ground turmeric.
  • Add some Turmeric & Ginger to your Green Smoothie each morning 


  • Molecular Orbital Basis for Yellow Curry Spice Curcumin’s Prevention of Alzheimer’s Disease. Link here
  • Curcumin (diferuloylmethane) inhibits constitutive NF-kappaB activation, induces G1/S arrest, suppresses proliferation, and induces apoptosis in mantle cell lymphoma: Link Here
  • Protective effect of turmeric (Curcuma longa L.) extract on carbon tetrachloride-induced liver damage in rats. Link here. 
  • Therapeutic potential of curcumin in human prostate cancer. III. Curcumin inhibits proliferation, induces apoptosis, and inhibits angiogenesis of LNCaP prostate cancer cells in vivo. Link here.
  • Inhibitory effect of curcumin, a food spice from turmeric, on platelet- activating factor- and arachidonic acid-mediated platelet aggregation through inhibition of thromboxane formation and Ca2+ signal. Link here. 
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.



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Meet Alyse

I’m a qualified Nutritionist who believes an evidence-based approach to modern nutrition is severely under-rated. Patients are so often left in the dark when it comes to health-care and as a firm believer in the old saying “knowledge is power”, my ultimate goal is to provide my readers, students and patients with clear and actionable advice that ultimately helps you reach your full potential.