Turmeric
Overview
Turmeric is the whole spice (dried and ground root of the Curcuma longa plant) that contains many bioactive compounds, including curcumin (the most well-known polyphenol), demethoxycurcumin, bisdemethoxycurcumin, turmerones (fat-soluble compounds), and essential oils. Only 2–6% of turmeric powder is curcumin. Curcumin is responsible for most of turmeric's anti-inflammatory and neuroprotective effects. Absorption is enhanced by pairing with black pepper (piperine) and fat. Therapeutic doses typically use 500–1000 mg/day curcumin with piperine.
Food Context
Synergies
- Pair with black pepper (piperine) for up to 2000% increased bioavailability
- Pair with fat and heat for enhanced absorption
- Part of culinary spice strategy
Preparation
- Can be used in therapeutic doses when needed
Essential Amino Acid Profile
Turmeric contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
3 recipes containing this food
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — rich in protein, tryptophan, and B vitamins.
Turmeric Lentil Dahl
Turmeric- and ginger-spiced lentil dish rich in fibre, folate, and polyphenols
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 312 kcal | — |
| Protein | 9.7 g | — |
| Total fat | 3.3 g | — |
| Saturated fat | 1.8 g | — |
| Carbohydrates | 67.1 g | — |
| Fibre | 22.7 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 55 mg | 305.6% |
| Zinc | 4.5 mg | 40.9% |
| Magnesium | 208 mg | 49.5% |
| Selenium | 6.2 µg | 11.3% |
| Calcium | 168 mg | 16.8% |
| Potassium | 2080 mg | 61.2% |
| Choline | 49.2 mg | 8.9% |
| Folate | 20 µg | 5% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.1 mg | 6.3% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 330 mg | — |
| Curcumin | 3500 mg * | Curcuminoids are often ~2–6% of turmeric powder; piperine + fat improves absorption. |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
- * Curcumin: Representative mid-range for ground turmeric spice as a percent of powder mass; extracts and curry blends differ. Standard USDA panels do not resolve curcuminoids separately.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 substances in this food
Curcumin (Turmeric)
Anti-inflammatory, antioxidant; bioavailability enhanced with piperine and fats
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Curcumin (Turmeric): Anti-inflammatory, neuroprotective - 500–1000 mg/day curcumin with piperine
- Turmeric is not just a curcumin supplement, it's part of a culinary matrix that includes fats which with heat, can increase enhance curcumin's absorption
- Food Synergies (e.g. Turmeric + black pepper; omega-3 fatty acids needs to be esterified to phospholipids to cross BBB)
- BDNF: Fatty fish, blueberries, turmeric, green tea, walnuts