Turmeric Tea Recipe:  Secrets Of The Centurion Lifestyle

Turmeric Tea Recipe: Secrets Of The Centurion Lifestyle

*This post contains affiliate links.  For more information about my disclosure policy click here.

What should I drink to be healthy at 100?

If you ask a centurion from Okinawa, the answer would probably be turmeric tea. This golden spice is a staple tea for many centurions living in Okinawa, also known as the Longevity Island.

Okinawa is considered to be a blue zone where people live to be 100 years old at a rate 10 times higher than anywhere else in the world. Blue Zone is a term used to reflect the lifestyles and environment of the world’s longest-living communities, and there are only 5 in the world!

Okinawans live to be 100 for many reasons: they exercise regularly and also have an excellent diet low in red meat, and high in seasonal fruits and vegetables, fish, whole grains, and lean proteins, including soy. For the Okinawa native, turmeric tea is a nice complement to an already incredibly healthy lifestyle.

Turmeric offers so many health benefits


Turmeric is an anti-inflammatory super spice.

A growing body of evidence suggests that turmeric may help reduce the risks of several diseases and that it may be one of the most powerful anti-inflammatories discovered thus far.

This spice is a major overachiever. In fact, many health professionals have claimed that it may be one of the most powerful disease fighters known to humans. There have been over 6,000 peer-reviewed articles published proving the benefits of this beautiful orange herb, and its #1 component, curcumin!

My turmeric research recently made me a lot more interested in making my own turmeric tea at home.  So I started making my own over the last two weeks. I don’t know for sure if it’s the tea, but I feel amazing!

My husband has commented several times already about our counters having minor yellow spots. Turmeric’s rich golden-yellow color will stain clothing and may temporarily turn counters and some dishware yellow, so be prepared for that.

How to make turmeric tea at home

Organic ground turmeric

Organic ground turmeric can be found at most grocery stores in the spice aisle.

Imagine what replacing 1 soda or sugary drink a day with a turmeric tea could do for your health over the long run!

Turmeric tea is a hearty drink and takes a little extra preparation than just adding a tea bag into a cup of hot water. However, the experience is totally worth the preparation and wait time. I love the idea of adding lots of anti-inflammatory herbs to tea to keep my immune system in tip-top shape.

I have tried several recipes for making turmeric tea at this point. This one is my favorite and makes an excellent place to start if you’re starting to add turmeric into your diet. It is simple and strait-forward and adds the perfect amount of spice. In the beginning, I would start with 1 tsp turmeric and try and add a little more each time you make it to see how much works for you.

You can purchase turmeric here.

Turmeric Tea Recipe

Prep time: 5 minutes

Cook time: 10 minutes

Total time: 15 minutes

Yield: 1 serving


  • 1 tsp turmeric (start with this and work your way up to as much as you want!)
  • 1-2 cups of almond milk (you can use water or whatever milk product you prefer, I like almond milk)
  • tsp cinnamon
  • pinch in nutmeg
  • tsp ginger
  • pinch of ground black pepper*
  • honey (just a little or a lot, your preference)

*Black pepper is added because studies show it aids in the absorption of curcumin, the healthy component of turmeric.


  • simmer herbs and water together for ten minutes on the stovetop
  • strain out and add honey

Pour into your favorite mug and enjoy!

If making turmeric tea is not your thing don’t let that stop you from reaping its benifits.  You can always buy a turmeric supplement over-the-counter to take once a day.

Sarah, Mother Nurse Love

Additional recommended reading:

Health Benefits Of Turmeric:  An Anti Inflammatory Super Spice

Health Benefits Of Turmeric: An Anti Inflammatory Super Spice

(This post may contain affiliate links.  For for information about my disclosure policy click here.)

I am obsessed with learning more about “superfoods” and how I can better incorporate them into our family’s daily meals. My newest favorite is the golden spice, turmeric.

But wait, what exactly are superfoods?

Superfoods are nutrient rich foods that are beneficial for health and overall nutrition. They are considered by many to be nutritional powerhouses that have an extraordinary amount of antioxidants, vitamins and minerals. In short, they are SUPER good foods for you.

OK that’s really cool. But why turmeric?

Turmeric Root

Turmeric in root form.

Two reasons. Turmeric is a spice that is easy to add to many dishes that your already making (I conveniently added it to our eggs this morning and my 1 year old gobbled them up with delight!). But even more importantly, turmeric may be the MOST healthy spice on the planet.

You may know turmeric as the gorgeous orange-gold spice that is used in many Indian and curry dishes.  But what is spectacular about this herb is that it is even healthier then it is pretty.

A growing body of evidence suggests that turmeric may help reduce the risks of several diseases and that it may be one of the most powerful anti-inflammatories discovered thus far.

So when I say this spice is healthy, what I mean is that it’s a major overachiever with an A+ on health report card. In fact, many health professionals have claimed that it may be one of the most powerful disease fighters known to humans.   There have been over 6,000 peer reviewed articles published proving the benefits of this beautiful orange herb, and its #1 component, curcumin.  Geez, that’s a lot! I am overwhelmed just researching it.

What makes turmeric so healthy for us?

Turmeric Popcorn

Turmeric popcorn. One of the many things you can add a dash of this spice to.

The active ingredient within turmeric known as curcumin is responsible for its health effects.  Curcumin is a substance that has powerful inflammatory and antioxidant properties.

To explain this more clearly, lets discuss the banana.  Bananas are healthy because they are high in potassium.  Thus,  as bananas are a source of potassium, turmeric is a source of curcumin.  So actually, its curcumin we have to thank for all the extraordinary healthfulness!

Ok, NOW you’ve got my attention.  What are all the amazing turmeric benefits?

So glad you asked!  Here you go:


This is the BIG one!   The most powerful aspect of turmeric is its ability to control inflammation.  Inflammation is what puts people at risk for most diseases, such as cancer, arthritis, high cholesterol and chronic pain.

Some research has even found that when comparing anti-inflammatory compounds that aspirin and ibuprofen are less effective then curcumin and are considering it among the most anti-inflammatory compounds in the world.

Very important takeaway: turmeric’s key to disease reversal may be its ability to curb inflammation.

Anti-oxidant protection

Oxidative damage is believed to be one of the mechanisms behind aging and many diseases. Antioxidants are beneficial because they protect us from free radicals.  Curcumin is a very potent antioxidant that can neutralize free radicals due to its chemical structure. (1)

Cancer prevention

Curcumin in turmeric “interferes with several important molecular pathways involved in cancer development, growth and spread,” according to the American Cancer Society. (2)

Curcumin’s powerful antioxidant advantages have been shown to protect healthy cells, particularly those found in the colon, from cancer-causing agents. It aids the body in destroying mutated cancer cells before they have a chance to spread to other areas. (3)

Brain protection

Research has suggested that curcumin may improve overall memory in Alzheimer’s Patient’s.  It is thought to do so by removing amyliod plaque buildup in the brain. (4)

Pain and arthritis management

This is because of turmeric’s ability to improve inflammation which also helps arthritis pain.

  • Research in 2010 showed long-term improvement in pain and functioning for 100 patients with osteoarthritis in the knee after taking a turmeric supplement with curcumin. (5)
  • A small study in 2012 indicated that BCM-95, a curcumin product, worked better at reducing joint pain and swelling for patients than a non-steroidal anti-inflammatory drug, or NSAID. (6)

Lowers risk of heart disease

Can you believe that heart disease kills more people in the world then any other disease?  It turns out that curcumin may help stop and even reverse many steps in the heart disease process. (7)

Studies have shown that curcumin is beneficial for heart disease because of how it protects and improves the endothelial (the lining of the blood vessels).

Some studies have even shown that it was as beneficial as exercise and may be as or more helpful then some cholesterol lowering medications.  (8) (9)

Wow, that’s impressive!  Anything else?

There are so many studies and so much information about the benefits of turmeric and its counterpart, curcumin that I honestly couldn’t read it all even if I had all the time in the world (which I assure you, I don’t).  The supply of information on this topic seems endless.

Here are a few of the other benefits turmeric is presumed to help with:

Organic ground turmeric

Organic ground turmeric can be found at most grocery stores in the spice isle.

  • Natural liver detoxifier
  • Reduces risk of childhood leukemia
  • Has shown promise in slowing the progression of multiple sclerosis in mice
  • Aids in fat metabolism and helps in weight management
  • Used as Chinese medicine as a treatment for depression
  • Stopping blood vessel growth in tumors
  • Making cancers cells more vulnerable to chemo

How do I introduce it into my culinary routine?

  • Sprinkle it on your food. You can add this spice to almost anything.  Add some zest to cooked vegetables, meats, egg dishes.
  • Add a dash to a smoothie (just a teaspoon- you can’t taste it).  You can even add it to boiling water to make pasta or soups.
  • Try making turmeric tea.  See my favorite turmeric tea reciepe here.
  • Try a turmeric supplement (I personally don’t do this since I already add it to food, but they are available).

Where do I find turmeric?

  • You can buy ground turmeric I’m the spice isle at most grocery stores, or buy turmeric here.
  • Experiment with buying whole turmeric and grating it yourself.  You can find it at many grocery and natural food stores.

A few other tidbits:

It helps to add a little black pepper, which contains piperine.  This enhances the absorption of curcumin by 2000%.

Curcumin is also fat soluble, so it may be a good idea to take it with a fatty meal.

Historically, turmeric was used as a dye for fabric.  It WILL stain your clothes, so be careful not to get in on your clothing while cooking with it.  It may also temporarily stain your counter tops or dishware, just FYI.

I want to learn more about how to be healthy…  Where do I go from here?

Research, research, research!  There is a lot of information out there on the internet and I’m a true believer in educating one’s self on the most current healthcare information.

A word of caution: Just make sure you are researching on credible sites.  Some websites are legit, some, well… not so much.  PubMed is a good source for researching studies if you feel so inclined to dork out!

Knowledge is power. I love it when my patients become experts on their own healthcare.  They arm themselves with better decision making power and are much more compliant with taking good care of their health.

The more you treat your body like a temple by filling it with vital nutrients and antioxidants, the less likely you are to wind up as one of my patients, which is a very good thing!

“Let food by thy medicine and medicine by thy food.” – Hypocrates

If reading this spiked your interest in giving turmeric a try, email me and let me know how it went.  I would love to hear about it!

Thank you for reading!

Sarah, Mother Nurse Love