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.
Within the BRAIN Diet framework, absorption is enhanced by pairing with black pepper (piperine) and fat. Therapeutic doses typically use 500–1000 mg/day curcumin with piperine [1][2].
Key Nutritional Highlights
- Curcumin from turmeric is studied for anti-inflammatory and neuroprotective mechanisms [1]
- Piperine markedly increases curcumin bioavailability when turmeric is paired with black pepper [2]
- 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 … [1]
- Only 2–6% of turmeric powder is curcumin. [2]
- Curcumin is responsible for most of turmeric's anti-inflammatory and neuroprotective effects.
- Absorption is enhanced by pairing with black pepper (piperine) and fat.
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 | — |
| Sugars | 3.2 g | — |
| Fibre | 22.7 g | — |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Curcumin | 3500 mg * | Curcuminoids are often ~2–6% of turmeric powder; piperine + fat improves absorption. |
- * 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 admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
1 substance in this food
Curcumin (Turmeric)
Anti-inflammatory, antioxidant; bioavailability enhanced with piperine and fats
References
[1] Curcumin from turmeric is studied for anti-inflammatory and neuroprotective mechanisms. Goozee et al. 2016. Examining the effects of a special Turmeric extract on cognition: a systematic review
[2] Piperine markedly increases curcumin bioavailability when turmeric is paired with black pepper. Shoba et al. 1998. Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers