Turmeric and ginger are close botanical relatives and have been used in cooking and traditional wellness practices for centuries. Today they are among the most researched culinary spices. Used sensibly, they are a flavourful way to make meals more nourishing.
What is special about turmeric?
Turmeric’s golden colour comes from compounds called curcuminoids, the most studied of which is curcumin. Laboratory and human studies have explored curcumin’s antioxidant and anti-inflammatory properties. However, curcumin is poorly absorbed on its own, and many studies use concentrated extracts rather than the amounts found in food.
Tips for using turmeric
- Combine it with black pepper, which contains piperine and may improve absorption
- Cook it in a little oil or ghee, since curcumin is fat-soluble
- Add it to lentils, vegetable dishes, rice, soups and scrambled eggs
What about ginger?
Ginger contains gingerols and shogaols, which give it its warming bite. Research suggests ginger may help ease some types of nausea, and it is traditionally used to support comfortable digestion.
Tips for using ginger
- Grate fresh ginger into stir-fries, dals, soups and dressings
- Simmer slices in water for a warming tea
- Add a little to smoothies for brightness
A simple golden milk recipe
Warm one cup of milk or a plant-based alternative with half a teaspoon of ground turmeric, a few slices of fresh ginger, a pinch of black pepper and a small piece of cinnamon. Simmer gently for five minutes, strain and sweeten lightly with honey if desired.
Food amounts versus supplements
Using turmeric and ginger in cooking is considered safe for most people. Concentrated supplements are different: they can interact with blood-thinning medicines, diabetes medication and some other drugs, and may not be suitable before surgery, during pregnancy, or with gallbladder problems.
Always talk to your doctor or pharmacist before taking turmeric or ginger supplements. In our nutrition and herbal guidance sessions, we focus on food-level amounts and check for interactions first.
Key takeaways
- Turmeric and ginger add flavour, colour and variety to meals
- Pair turmeric with black pepper and healthy fat
- Food amounts are generally safe; supplements need professional advice
- They support a healthy diet but are not a cure for any condition
This article is for general wellbeing education and is not medical advice. Please speak to your doctor before making changes if you have a health condition, are pregnant or take regular medication.