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.
Recipes
3 recipes containing this food
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Substances
1 substance in this food
Curcumin (Turmeric)
Anti-inflammatory, antioxidant; bioavailability enhanced with piperine and fats
Preparation Notes
- Pair with black pepper (piperine) for up to 2000% increased bioavailability
- Pair with fat and heat for enhanced absorption
- Part of culinary spice strategy
- Can be used in therapeutic doses when needed
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Inflammation | Curcumin (Turmeric) | Anti-inflammatory and neuroprotective effects; supports BDNF expression through polyphenol synergy | |
| Oxidative Stress | Curcumin (Turmeric) | Antioxidant properties; supports antioxidant defenses |
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