Turmeric – Curcuma longa

The International Herb Association has chosen Turmeric as the Herb of the Year for 2026, and this vibrant golden root has certainly earned the spotlight. Used for thousands of years in Ayurvedic and traditional Asian medicine, turmeric continues to gain modern recognition for its wide-ranging health benefits.

Antioxidant Support

Turmeric is rich in curcuminoids, especially curcumin, which give the root its deep yellow-orange color. Curcumin is a powerful antioxidant that helps neutralize free radicals—unstable molecules that can contribute to cellular damage and accelerated aging. By supporting the body’s
natural defense systems, turmeric helps protect tissues and promote long-term wellness.

Inflammation Balance

One of turmeric’s most well-known benefits is its ability to support a healthy inflammatory response. Chronic inflammation is now understood to be at the root of many modern
health challenges, including joint discomfort and cardiovascular stress. Turmeric works gently yet effectively, making it a favorite herb for daily, long-term use rather than short-term relief.

Absorption Matters: Fat & Black Pepper

Curcumin on its own is not easily absorbed by
the body. Herbalist Christopher Hobbs emphasizes that turmeric is best taken with a healthy fat, such as olive oil, coconut oil, ghee, or avocado. This dramatically improves bioavailability.

Even more impressive is turmeric’s synergy with black pepper. Black pepper contains piperine, which has been shown to increase curcumin absorption many
times over. This is why traditional recipes—and high-quality supplements—often pair turmeric with black pepper.

Simple Ways to Use Turmeric

• Add turmeric and black pepper to soups, stews, and roasted vegetables
   
• Make a “golden milk” with warm plant milk, turmeric, black pepper, and a bit of coconut oil
   
• Look for supplements that include both black pepper extract and a fat-based delivery system
   

Turmeric is a beautiful reminder that herbs work best when used
wisely, traditionally, and in harmony with the body—a true legacy herb worthy of its title.

Jo Francks is a Master Herbalist working at the School of Natural Healing.