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Turmeric is something you’ll always find in my kitchen (and my medicine cabinet). Known for its bright yellow color, turmeric root has numerous health benefits. It also doesn’t taste the greatest on its own. These fat bombs are a delicious way to get your daily turmeric supplement!
Benefits of Turmeric
So why is turmeric so amazing? This rhizome has been used in Ayurvedic medicine for thousands of years and is native to Southeast Asian culture, specifically India. Its bright yellow color comes from its curcuminoids, some of which are extracted for curcumin supplements.
There are over 7,000 clinical studies on the effects of turmeric and over 20,000 on its main active ingredient, curcumin extract.
Researchers have studied its impacts on blood sugar levels, balanced cholesterol, heart health, and other health conditions. Turmeric extract dietary supplements have shown promise for blood pressure, heart disease, and general heart health.
Anti-Inflammatory and Antioxidant
It’s a potent antioxidant to reduce oxidative stress and free radicals to protect our cells. Turmeric is probably most well known for its pain-relieving and anti-inflammatory effects.
Healthcare providers recommend it for osteoarthritis, rheumatoid arthritis, joint pain, and muscle soreness. So instead of reaching for the Ibuprofen, try some turmeric first! And since it’s anti-inflammatory, it may help ulcerative colitis and Alzheimer’s disease. A 2021 review found curcumin reduced brain plaques and prevented brain cell death.
While there are plenty of clinical trials and thousands of years of evidence behind turmeric, not all turmeric is the same. A 2023 study found that spices sourced from India (namely turmeric) had more than triple the amount of lead found in US 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 get my own turmeric powder that’s been third-party tested for lead. I’ll use it in smoothies, coffee, and homemade curry powder. Unlike curcumin supplements, you get the full spectrum of turmeric’s benefits.
A quick note on side effects. High doses of curcumin could interfere with blood thinners, like Warfarin. If you’re on blood thinners or scheduled for surgery, check with your healthcare provider before using turmeric supplements.
DIY Turmeric Supplement
I regularly add turmeric to my food, but these DIY turmeric bombs give you a more concentrated amount. They’re great for when you need more of an anti-inflammatory boost. And they taste a whole lot better than trying to drink turmeric powder mixed in water (talk about bitter!).
Make it Even Better
Certain ingredients increase the bioavailability of curcumin and turmeric. This means our body is able to get more out of it and see more health benefits. The following help boost turmeric’s anti-inflammatory properties and antioxidant properties.
- Quercetin, a bioflavonoid, inhibits an enzyme that decreases curcumin activity.
- Black pepper contains the potent alkaloid piperine. Black pepper extract can increase curcumin’s bio-availability by up to 2,000%.
- Fatty acids (like coconut oil) also majorly boost bioavailability.
I add the above ingredients to turmeric, honey, and spices for a yummy, more effective supplement.
How to Make Turmeric Bombs
Honey helps to bind the turmeric powder together and it 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 at once could cause stomach upset (and a run to the bathroom!).
Be careful mixing these because turmeric does stain clothing and can stain skin. Although oddly enough it actually whitens teeth!
DIY Turmeric Bomb Supplements
This easy recipe has all of the benefits of turmeric in a tasty little chew.
Line a baking sheet with the parchment paper.
In a mixing bowl, stir all of the powdered ingredients together.
Add softened coconut oil and honey to the powder. If the mixture is too dry add a little coconut oil until it comes together in a thick dough.
Use a spoon to scoop out a small amount of the mixture and roll it into a marble sized ball.
Place on the baking sheet and freeze until firm.
DIY Turmeric Bomb Supplements
Amount Per Serving (1 serving)
Calories from Fat 9
% Daily Value*
Saturated Fat 0.4g3%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.05g
Vitamin A 0.2IU0%
Vitamin C 0.3mg0%
* Percent Daily Values are based on a 2000 calorie diet.
- Take 1-2 turmeric bombs as needed or as a daily supplement.
- Store in the fridge or freezer in an airtight container.
More Ways to Get Turmeric’s Benefits
Not sure about turmeric bombs 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!