Turmeric is quickly becoming an "it" superfood. You've probably seen the ingredient all over Pinterest and Instagram in the form of golden-hued lattes, soups, and vegan ice cream. It was even called a "rising star" by Google Food Trends, since searches for turmeric jumped a whopping 56% between November and January. And as a nutritionist, I'm thrilled, since this healthy food trend is both delicious and backed by research.

姜黄正以迅雷不及掩耳之势成为超级食物。你也许已经在Pinterest和Instagram上看到过这一成分了，黄金拿铁、汤和素食冰淇淋中都含有这一成分。谷歌开展的食物流行趋势活动甚至将其称为"后起之秀"，因为11月和1月期间，姜黄的搜索量猛增了56%。作为一名营养师，我非常兴奋，因为这一健康食物趋势既健康，又有研究支持。

Turmeric, a root in the same family as ginger¹, has long been used as an anti-inflammatory compound in Chinese medicine. Its active ingredient, a yellow compound called curcumin, has been found to have antioxidant, antiviral, and anticancer properties in lab and animal studies. And although more clinical trials about the benefits of curcumin for humans are needed, it's been linked to lower total cholesterol² levels and improved liver function after liver disease or damage.

姜黄，与生姜属于同一科，长期以来都在中药中作为消炎化合物使用。其活性成分，一种叫做姜黄素的黄色化合物，已通过实验和动物试验被证明具有抗氧化、抗病毒和抗癌特性。尽管还需要开展更多关于姜黄素对人体益处的临床试验，但其已与总的胆固醇水平降低和肝功能改善（肝脏疾病或肝脏受损后）相关。

I eat turmeric almost every day, and advise my clients do the same-with a few caveats³. First, I do not advocate taking turmeric supplements, unless they've been prescribed (and will be monitored) by a physician, especially for pregnant women. I also caution my clients against going overboard with turmeric root or powder. Too much has been linked to unwanted side effects, including reflux, low blood sugar, increased bleeding risk, reduced iron absorption, and worsened gallbladder problems.

我几乎每天都吃姜黄，也建议我的客户这样做--但需要注意以下几点。首先，我不建议服用姜黄补充剂，除非是由医生开的（需要有人监控），尤其对孕妇更是如此。我还提醒客户不要过度食用姜黄根或姜黄粉。过多会带来副作用，包括回流、低血糖、出血风险增加、铁吸收减少，以及胆囊问题恶化。

To reap turmeric's benefits, here are some simple meal and snack ideas to help you get a healthy amount of the root in your diet.

这些简单的膳食和零食想法有助于让你从饮食中获得姜黄的健康益处。

Make turmeric paste

做姜黄酱

Turmeric paste is a mixture of ground turmeric, extra virgin⁴ coconut⁵ oil, cinnamon, and black pepper. It's used in golden milk lattes-those orange-yellow drinks you've probably seen on Instagram-which are made by dissolving the paste into warm almond or coconut milk along with a little organic honey and fresh grated ginger. And while black pepper may seem like an odd ingredient, it actually helps boost turmeric's absorption.

姜黄酱是由磨碎的姜黄、特级初榨椰子油、肉桂和黑胡椒做成的。可放入黄金拿铁中--你也许已经在Ins上看到过这种橙黄色的饮品了--将姜黄酱溶解在温热的杏仁或椰子汁中，然后加入少量有机蜂蜜和新鲜磨碎的生姜，一杯黄金拿铁就制好了。虽然黑胡椒看上去是一种很不搭边的成分，但它实际上有助于促进姜黄的吸收。

Sip⁶ on turmeric tea

喝姜黄茶

Add a pinch of ground turmeric to warm water along with lemon to start you day. (Note: I'm serious about a pinch-it's pungent⁷, so too much can be tough to swallow.)

将一小撮姜黄放入温柠檬水中，早上喝哦，开启美好一天。（注意：真的只要一小撮--味道很烈，所以放太多会下不了口。）