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Turmeric is something you will always find in my kitchen (and my medicine cabinet). Turmeric root is known for its bright yellow color and has numerous health benefits. It doesn’t taste the best on its own either. These fat bombs are a delicious way to get your daily turmeric supplement!
Benefits of turmeric
So why is turmeric so great? This rhizome has been used in Ayurvedic medicine for thousands of years and is native to Southeast Asian culture, specifically India. The bright yellow color comes from the curcuminoids, some of which are extracted for curcumin supplements.
There are more than 7,000 clinical studies on the effects of turmeric and more than 20,000 on its main active ingredient, curcumin extract.
Researchers have studied its effects on blood sugar levels, balanced cholesterol, heart health and other health problems. Dietary supplements containing turmeric extract have shown promise for blood pressure, heart disease and overall heart health.
Anti-inflammatory and antioxidant
It is a powerful antioxidant to reduce oxidative stress and free radicals to protect our cells. Turmeric is probably best known for its analgesic and anti-inflammatory effects.
Healthcare providers recommend it for osteoarthritis, rheumatoid arthritis, joint pain and muscle pain. So instead of reaching for Ibuprofen, try some turmeric first! And because it is anti-inflammatory, it may help ulcerative colitis and Alzheimer’s disease. A 2021 study found that curcumin reduced brain plaques and prevented brain cell death.
While there are numerous clinical studies and thousands of years of evidence behind turmeric, not all turmeric is the same. A 2023 study found that spices from India (namely turmeric) contained more than three times the amount of lead in American spices. While some turmeric is contaminated, other formulations add fillers and other junk.
You can find turmeric curcumin softgels, turmeric gummies, and pills. I usually prefer to purchase my own turmeric powder that has been tested for lead by a third party. I use it in smoothies, coffee and homemade curry powder. Unlike curcumin supplements, you get the full spectrum of turmeric’s benefits.
A quick note about side effects. High doses of curcumin can interfere with the action of blood thinners, such as warfarin. If you are taking blood thinners or need to have surgery, talk to your doctor before taking turmeric supplements.
DIY turmeric supplement
I regularly add turmeric to my food, but with these DIY turmeric bombs you get a more concentrated amount. They’re great when you need more of an anti-inflammatory boost. And they taste a lot better than drinking turmeric powder mixed with water (talk about bitter!).
Make it even better
Certain ingredients increase the bioavailability of curcumin and turmeric. This means our bodies can get more out of it and see more health benefits. The following helps boost turmeric’s anti-inflammatory and antioxidant properties.
- Quercetina bioflavonoid, inhibits an enzyme that reduces the activity of curcumin.
- Black pepper contains the powerful alkaloid piperine. Black pepper extract can increase the bioavailability of curcumin by up to 2,000%.
- Fatty acids (such as coconut oil) also significantly increase bioavailability.
I add the above ingredients to turmeric, honey and spices for a tasty, more effective supplement.
How to make turmeric bombs
Honey helps bind the turmeric powder together and helps mask the bitter taste. Coconut oil makes it creamy and rich. These are meant to be small, about the size of a quarter. Eating too much coconut oil in one sitting can cause an upset stomach (and a run to the bathroom!).
Be careful when mixing it because turmeric stains clothes and can stain the skin. Although strangely enough it does whiten teeth!
DIY Turmeric Bomb Supplements
This simple recipe has all the benefits of turmeric in a tasty little chew.
Line a baking tray with baking paper.
Stir all powdered ingredients together in a mixing bowl.
Add soft coconut oil and honey to the powder. If the mixture is too dry, add a little coconut oil until it becomes a thick dough.
Scoop out a small amount of the mixture with a spoon and roll it into a marble-sized ball.
Place it on the baking sheet and freeze until firm.
DIY Turmeric Bomb Supplements
Quantity per serving (1 serving)
Calories from Fat 9
% Daily Value*
Saturated fat 0.4 g3%
Polyunsaturated fat 0.03 g
Monounsaturated fat 0.05 g
Fiber 0.3 g1%
Egg white 0.1g0%
Vitamin A 0.2 IU0%
Vitamin C 0.3mg0%
*Percent Daily Values are based on a 2,000 calorie diet.
- Take 1-2 turmeric pods as needed or as a daily supplement.
- Store in the refrigerator or freezer in an airtight container.
More ways to reap the benefits of turmeric
Not sure what turmeric bombs are or want to try more turmeric recipes? Here are a few to try!
What are your favorite ways to eat turmeric? Leave a comment and share below!