10 Creative Ways to Incorporate Fresh Turmeric into Your Diet

10 Creative Ways to Incorporate Fresh Turmeric into Your Diet

Turmeric is a spice that has been used for centuries in Indian and Ayurvedic medicine. It is known for its anti-inflammatory and antioxidant properties, making it a popular ingredient in many health foods and supplements. While most people are familiar with turmeric powder, fresh turmeric is becoming increasingly popular due to its higher concentration of curcumin, the active ingredient in turmeric. In this article, we will explore how to use fresh turmeric in your cooking and daily routine.

What is Fresh Turmeric?

Fresh turmeric is a root that looks similar to ginger but has a bright orange color inside. It has a slightly bitter and earthy taste, which can be overpowering if used in large quantities. However, when used correctly, it can add a unique flavor and color to your dishes.

Benefits of Fresh Turmeric

Anti-inflammatory properties

Fresh turmeric contains curcumin, which has been shown to have strong anti-inflammatory effects. This can help reduce inflammation in the body and may be beneficial for conditions such as arthritis and other inflammatory diseases.

Antioxidant properties

Turmeric is rich in antioxidants, which help protect the body from damage caused by free radicals. This can help reduce the risk of chronic diseases and may also slow down the aging process.

Digestive Health

Fresh turmeric can help improve digestion and reduce symptoms of bloating and gas. It may also help protect the stomach lining and reduce the risk of stomach ulcers.

Immune system support

The immune-boosting properties of fresh turmeric can help strengthen the body’s natural defenses and reduce the risk of infections.

Heart health

Turmeric may help lower cholesterol levels and reduce the risk of heart disease. It may also help improve blood circulation and reduce the risk of blood clots.

Skin Health

The anti-inflammatory and antioxidant properties of fresh turmeric can help improve skin health and may be beneficial for conditions such as acne, eczema, and psoriasis.

Brain Health

Some research suggests that turmeric may help improve cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer’s.

Pain relief

Fresh turmeric has been used for centuries as a natural pain reliever. It may help reduce pain and inflammation, making it beneficial for conditions such as arthritis and muscle soreness.

How to Store Fresh Turmeric?

Fresh turmeric can last up to three weeks if stored properly. To store fresh turmeric, wrap it in a paper towel and place it in an airtight container in the refrigerator. You can also freeze fresh turmeric for up to six months by grating it and placing it in an airtight container in the freezer.

How to Use Fresh Turmeric in Cooking?

Fresh turmeric can be used in many ways in cooking. Here are a few ideas:

  • Grate fresh turmeric and add it to curries, soups, and stews.
  • Blend fresh turmeric into smoothies or juices for an added health boost.
  • Use fresh turmeric to make golden milk, a popular Ayurvedic drink that is made by simmering turmeric in milk and adding honey and spices.
  • Grate fresh turmeric and mix it with salt and pepper to make a flavorful seasoning for roasted vegetables or meats.

How to Use Fresh Turmeric in Daily Routine?

Fresh turmeric can also be used in your daily routine to reap its health benefits. Here are a few ideas:

  • Make a turmeric face mask by mixing fresh turmeric with honey and yogurt. Apply it to your face and leave it on for 10-15 minutes before rinsing it off.
  • Use fresh turmeric to make a natural teeth whitener by mixing it with coconut oil and baking soda. Brush your teeth with the mixture for a few minutes before rinsing it off.
  • Make a turmeric tea by boiling fresh turmeric in water and adding honey and lemon for flavor. This is a great way to boost your immune system and fight inflammation.


Fresh turmeric is a versatile ingredient that can be used in many ways in cooking and your daily routine. Whether you are looking to add flavor to your dishes or reap its health benefits, fresh turmeric is a great addition to your pantry. So, go ahead and experiment with fresh turmeric to see how it can enhance your life.

If you enjoyed this article, you may also want to read this article Can Turmeric Help Hair Growth?

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being