The One Supplement Every Woman Over 50 Should Be Taking
/
It’s rare that I recommend a supplement across the board, but if there’s one that I feel everyone can benefit from—especially women over 50—it’s turmeric. Not only is it surprisingly easy to work turmeric into your diet or routine (don’t worry, I’ll tell you how), but in doing so, you’ll reap numerous benefits and improve your overall health.
But first, let’s start with the basics...
What is turmeric?
Turmeric is a yellow orange spice often used in Asian cuisine (like curries) or as a medicinal herb by Eastern medicine practitioners. Chances are you’ve seen it in the spice section—it’s bright yellow and hard to miss—or while browsing for supplements at your local market or pharmacy. Turmeric most often comes in powder or capsule form (the latter being powder encased in a capsule shell).
Similar to ginger, turmeric is a plant, and the dried, powdered version we use is made from its roots. You can also buy turmeric root whole and use it fresh (which you’ll see I do in my Golden Milk Latte). Turmeric is a key ingredient in Ayurvedic medicine and cooking, where it’s used to improve digestion, treat respiratory conditions, and strengthen the immune system. While you may be thinking “how can a spice have that much power,” there’s a growing body of research showing that turmeric has a positive impact on nearly every system in our bodies. It’s almost too good to be true—but believe me, it is!
Why you should take turmeric
Turmeric has risen in popularity, specifically over the last few years, because of its numerous desirable health benefits. The most notable of which, in my opinion, is its ability to fight off inflammation—a bodily response from our immune system. Inflammation has existed in humans since the beginning of time, but only recently has it become a larger topic of discussion in health, wellness, and medical circles.
Inflammation is essentially our body’s reaction to something harmful, like injury, toxins, or infections. It’s said that some foods (like sugar, artificial trans fats, vegetable oils, and processed meat and carbohydrates) can cause inflammation, as well as smoking, obesity, alcohol, chronic stress, and long-term exposure to chemicals or pollution. While some inflammation is normal—we want our bodies to protect us, after all—chronic inflammation is linked to a number of diseases, including some cancers, heart disease, stroke, rheumatoid arthritis, and a handful of autoimmune diseases. Our risk of developing these diseases unfortunately increases with age, so the older we get, the more imperative it is to mitigate risk factors.
Inflammation is increasingly common, particularly amongst older adults, but it’s a condition that can be tamed or even reversed—and one of the simplest ways to do that is by consuming turmeric. The main ingredient in turmeric is a compound called curcumin, which has been shown to have powerful anti-inflammatory properties. When paired with other ingredients, specifically black pepper, curcumin becomes more bioavailable for our bodies, meaning we’re able to readily absorb it and reap its benefits.
If you don’t currently consume turmeric, rest assured that it’s easier to integrate into your life than you might think. There are so many recipes out there that use turmeric, and, should you not like the flavor, taking a turmeric supplement is also a viable option. If you do go the supplement route, just look for one that has black pepper on the ingredients list (most do, nowadays). But if you’re open to trying a recipe, I’ve provided two below: one that’s savory and one that’s sweet.
Vegan Creamy Curried Cauliflower Soup
Makes six to eight servings
This hearty vegan soup packs a hefty dose of fragrant spices and a thick, velvety texture from cauliflower and coconut milk. I love making this when I want a light dinner, but it’s also a great next-day lunch, too! Be sure to taste as you go to find your ideal salt level.
Ingredients
2 tables extra-virgin olive oil, plus more to serve
2 medium white onions, thinly sliced
½ teaspoon kosher salt, plus more to season
4 cloves garlic, minced
1 large head of cauliflower (about 2 pounds), trimmed and cut into florets
4 ½ cups low-sodium vegetable broth or water
½ teaspoon ground coriander
½ teaspoon ground turmeric
1 ¼ teaspoons ground cumin
1 cup coconut milk
Freshly ground black pepper, to season
¼ cup roasted cashew halves, for garnish (optional, see recipe notes)
¼ cup finely chopped Italian parsley, for garnish (optional)
Red pepper flakes, for garnish (optional)
Instructions
Heat oil in a large pot over medium heat until simmering. Cook the onions with ¼ teaspoon salt until the onions are soft and translucent, about 8 to 9 minutes. Reduce heat to low, add garlic, and cook for 2 additional minutes. Add the cauliflower, broth or water, coriander, turmeric, cumin, and remaining ¼ teaspoon salt.
Bring to a boil over medium-high heat, then reduce the heat to low. Simmer until cauliflower is fork-tender, about 15 minutes
Working in batches, puree the soup in a blender until smooth and then return the soup to the soup pot. (Alternatively, use an immersion blender to puree the soup right in the pot.) Stir in the coconut milk and warm the soup. Taste and add more salt, pepper, or spices if you’d like.
To serve, ladle the soup into bowls and garnish with a handful of toasted cashews*, a few sprigs of parsley, sprinkle or red pepper flakes, and a dash of olive oil to top.
*To toast the cashews: Preheat the oven to 350F and lay cashews out on a baking sheet in a nice flat layer. Toast for 5 to 6 minutes, or until fragrant.
Golden Milk Latte
Makes one serving
Turmeric is incredibly anti-inflammatory and incredibly delicious. Fresh turmeric takes it to a whole new level, and mixing it with fresh ginger and the flavor is just heaven. This latte is soothing, delicious, pure comfort food, and really good for you. Plus, it’s caffeine-free, so you can have it as a tasty post-dinner nightcap!
Ingredients
1 heaped teaspoon peeled and finely chopped fresh turmeric
1 teaspoon peeled and roughly chopped ginger
1 tablespoon coconut sugar
2 teaspoons coconut oil
1 pinch sea salt
1 cup almond milk
Instructions
Combine turmeric, ginger, coconut sugar, coconut oil, and sea salt in a powerful blender.
Heat almond milk into the blender and blend until smooth and frothy.
Pour into a glass and garnish with black pepper
*If you can’t find fresh turmeric, use 1 teaspoon of ground instead.
Bottom line: Do whatever you can to incorporate turmeric into your diet or supplement regimen. You’ll keep inflammation at bay and decrease your disease risk in the process.
Want more recipes (and a supportive community of women to share your musings and experiences with)? Head on over to our Pure Joy Wellness Private Facebook Group! All you have to do is visit this page and click “Join.” Once I accept your request, you’re in!
xoxo
Renata