The Extraordinary Cancer-Fighter Hiding in Your Pantry

Recipes and tips on including this mega-healthy spice in your life.

If I had to choose the one cancer fighting ingredient that you need in your kitchen, it would be turmeric, both for its uniquely powerful health properties and sheer affordability/accessibility. No matter what your budget, or location, you can almost definitely find ground turmeric (it’s sold everywhere from the dollar store to Costco for pennies a serving), and it’s easier than you think to seamlessly incorporate it into your diet.

If you’re not familiar with turmeric, it’s a widely available ground spice (and can also be found in fresh, whole root form) with a vibrant golden hue. Turmeric is ubiquitous in Indian cuisine, and has played a role in traditional Ayurvedic medicine for thousands of years, but can be commonly found in many other cuisines around the world. It contains the powerful chemo-preventive (AKA cancer fighting) compound curcumin, which is one of the very few natural phytochemicals that has made it to clinical trials for its healing antioxidant and anti-inflammatory qualities.

I first starting reading about the extraordinary health benefits of turmeric about a decade ago when a close relative was diagnosed with a serious health condition; in an effort to help her, I found a blog started by a woman who has successfully managed the same diagnosis for many, many years with a healthy lifestyle and regular supplementation of curcumin. I was intrigued, passed along the information I’d found, and didn’t think much about it for many years.

When my cancer journey began, I immediately started researching effective dietary and lifestyle interventions to improve my survival odds. I do not exaggerate when I say that nearly everything I read mentioned curcumin as a potent cancer fighter and an overall health powerhouse that nearly everyone could benefit from. This, combined with my prior research for my relative’s health condition, was all it took for me to be convinced to make it my business to get turmeric into my diet every single day.

What makes curcumin unique is that it appears to be able to both prevent cancer growth and stop existing cancer growth in its tracks. It also may play a role in preventing and treating brain disease/cognitive decline, treating infections, rheumatoid arthritis, osteoarthritis, and other inflammatory conditions, such as lupus and IBS. Additionally, curcumin may help ease depression and anxiety, and speed recovery after surgery (source).

Because turmeric is so potent, you don’t need much to enjoy its benefits. Just 1/4-1/2 tsp a day of ground turmeric is all it takes, but in order for your body to absorb it properly, it needs to be consumed alongside black pepper (a few grinds or a pinch will suffice!). If you find fresh turmeric root, you can get similar benefits by consuming approximately 1/4” of the root (I always peel it first, similar to ginger). Raw turmeric has a more subtle flavor than ground turmeric, but both will bring the same health benefits to the table.

My favorite ways to use turmeric include in stir-fries, soups, stews, curries, tofu scrambles, dressings, marinades, dips, spice blends, pots of beans and grains and even in smoothies! I also regularly consume turmeric ginger tea (sliced turmeric root and ginger root steeped in very hot water). So, basically in most anything!

If you’re using the whole, fresh root, it keeps well in the refrigerator for several weeks, or several months (in an airtight container) in the freezer. It should be peeled before use, and can either be thinly sliced, or minced/grated into your food. I find whole root turmeric for the best price at Asian supermarkets, but I’ve also frequently seen it at Whole Foods. Ground turmeric can be found nearly everywhere, and lasts for up to a year (or more) on your spice rack.

As added insurance, you can always consider taking curcumin in supplement form. I take it daily (1000/mg a day now, though I used to take double that when I was first diagnosed), along with eating it in its whole or ground form most days. This is the exact brand that I use, though there are many good ones on the market. Check with your doctor before starting any supplementation regimen, especially if you are on other medications/prescriptions, as curcumin may interact with certain meds.

Now, on to the recipes!