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Why Is Turmeric Good For Your Immune System And How To Use It

Ground turmeric in a bowl on a wooden chopping board, with slices of fresh turmeric and plants

A strong immune system helps us fight viruses and bacteria; it reduces the odds of getting sick and prevents the spread of viral diseases. With everything going on in the world, strengthening our immunity is surely on our minds. 

Lifestyle and nutrition habits can contribute to a weak immune system. These factors can be physical, mental, or emotional, such as:

  • Stress, depression, and anxiety
  • Sleep deprivation
  • Vitamin D deficiency 
  • Indoor living
  • High-fat foods 
  • Diets poor in fruits and vegetables
  • Not getting enough exercise 
  • Being sedentary
  • Exercising in excess
  • Alcohol consumption

We can support our health by building a mindful daily routine, adopting a wholesome diet, and adding the appropriate food supplements. With its antibacterial properties, turmeric can be an important aid for our immune system. Let’s take a look at how this golden root can help us build resistance against germs.

Benefits Of Turmeric On The Immune System

In the past few years, turmeric has become increasingly trending as a superfood. A root from the ginger family, turmeric has a yellow-orange colour and it’s mostly added as a spice in different types of curry recipes. But before getting recognition in the modern world, this spice has been used in India for thousands of years for its healing properties. 

The active substance in turmeric is called curcumin, a compound with medicinal uses. Both turmeric and curcumin have anti-inflammatory, antioxidant, and antiviral properties that balance and strengthen the immune system.


Inflammation is the body’s natural response to illness or injury, a part of our natural healing process. However, under conditions of stress, poor sleep, lack of physical exercise, or high-fructose diets, inflammation can become damaging. 

When we develop chronic inflammation, the body starts to attack itself the same way it attacks external threats. The inflammation affects healthy tissue, leading to long-term health problems like arthritis, diabetes, or heart disease. 

Curcumin is perfect for an anti-inflammatory diet that reduces swelling and prevents the development of chronic disease.


As a reaction to environmental pollutants, smoking, processed foods, and other types of negative factors, our bodies can create free radicals. These molecules are linked to ageing and illnesses such as cancer, heart disease, respiratory problems, autoimmune disorders, and others. With antioxidants, we can counteract free radicals, which has a beneficial effect on our overall health.

The antioxidant properties of turmeric support immune functions by neutralizing free radicals and stimulating the natural antioxidant enzymes produced by the body.


Taking turmeric is a great way to boost your immune system against viral infections. Research has found that curcumin may fight off certain infections by eliminating virus particles. Drinking turmeric tea can help you face infectious diseases like the flu virus or herpes.

How To Use Turmeric In Your Diet

The usual dose of turmeric is usually between 500-2000 mg per day and the World Health Organization recommends 0-3 mg/kg of body weight as an acceptable daily quantity. To take advantage of its benefits, there are multiple ways in which you can add turmeric to your diet.

Turmeric Tea

One of the most efficient ways of assimilating the curcumin from turmeric is to make turmeric tea. To make sure you have the freshest ingredients, you can grate or ground the turmeric root yourself. 

The turmeric tea recipe requires only adding one or two tablespoons of turmeric to four cups of water and let it simmer for about 10 minutes. You can add:

  • Ginger or lemon juice to increase the anti-inflammatory and antioxidant benefits
  • Black pepper to maximize the absorption of curcumin
  • Honey to increase the antiviral effect

Turmeric Milk

Also known as turmeric latte or golden milk, turmeric milk has taken over the internet as a healthy drink trend. Apart from the Instagrammable pictures, combining milk with turmeric is a great idea. Curcumin is a fat-soluble substance, which means that the body can absorb it better when ingested with fat.

Many versions of turmeric latte recipes can be found on blogs or vlogs. Apart from being extremely easy to make, the recipe is also versatile. Depending on your diet, you can use a milk of your choice (whole milk, almond, coconut, etc.), and you can add a preferred sweetener (honey, maple syrup, stevia, etc.).


Just as with teas or lattes, a good method of spicing up your nutrition with some curcumin is to use turmeric powder in recipes with complementary ingredients. Since curcumin is fat-soluble, foods high in fat are recommended. Here are some examples of healthy fats and oils:

OliveWalnutFish oilGreek yoghurt

Food Supplements

Curcumin is found in turmeric only about 3-5%, and it can be difficult to absorb into the bloodstream. Food supplements contain higher doses and are specifically formulated to ease the absorption process. Capsules, powders, and oil extracts have a better chance of helping you reap the benefits of turmeric on the immune system.

Try our Omica Organics turmeric liquid extract to boost your immune system, and browse through our shop to find the perfect nutrients and supplements for your healthy dietary needs.

Turmeric latte with cinnamon in a glass on a wooden table, with ground turmeric in a bowl
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