Turmeric Lentil Dahl

Overview

This warming dahl combines turmeric (curcumin), ginger, high-fibre lentils, and folate-rich spinach. Lentils provide fibre that feeds gut bacteria; turmeric and ginger contain compounds studied for anti-inflammatory effects; spinach provides folate, a B vitamin involved in one-carbon metabolism.

Ingredients

• 1 cup red lentils
• 1 tbsp grated fresh turmeric (or 1 tsp ground turmeric)
• 1 tsp grated ginger
• 1 tsp cumin
• 1 tbsp coconut oil
• 2 cups water or stock
• 1 cup spinach
• Salt & pepper to taste
• Optional: lemon juice, coriander

Method

1. Rinse lentils thoroughly until the water runs clear.
2. Heat coconut oil in a pot over medium heat.
3. Add turmeric, ginger, and cumin; sauté for 1 minute until fragrant.
4. Add lentils and water (or stock).
5. Bring to a boil, then reduce heat and simmer for 15–20 minutes until soft and creamy.
6. Stir in spinach and cook until wilted.
7. Season with salt, pepper, and optional lemon juice.
8. Serve warm.

Nutrition

~400 kcal · 18–20 g protein (≈ 40% RDA) · 13–15 g fibre (≈ 45–50% RDA) · 25–30% RDA magnesium · 40–50% RDA folate · high polyphenols

Brain Health Notes

• Turmeric contains curcumin, a polyphenol studied for anti-inflammatory effects.
• Ginger contains gingerols studied for anti-inflammatory effects.
• Lentils provide high fibre that feeds gut bacteria; fibre fermentation produces SCFAs associated with gut health.
• Spinach supplies folate, a B vitamin involved in one-carbon metabolism.

Foods/Substances

7 foods in this recipe

Cilantro

Herb with potential heavy metal chelation properties

Coconut Oil

MCTs for rapid brain energy and ketone production

Substances: Capric Triglyceride (Tridecanoin), Caproic Triglyceride (Tricaproin), Caprylic Triglyceride (Trioctanoin), MCT (Medium-Chain Triglycerides)

Ginger

Gut-brain axis support and anti-inflammatory; prokinetic for SIBO

Lemon

Vitamin C for iron absorption enhancement and pH adjustment

Substances: Vitamin C (Ascorbate)

Lentils

Legume rich in protein, fiber, folate, iron, and prebiotics

Substances: Acetate, Copper, Histidine, Iron, Isoleucine, Leucine, Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Potassium, Propionate, Short-Chain Fatty Acids (SCFAs), Threonine, Tryptophan, Tyrosine, Valine, Vitamin B1 (Thiamine), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Zinc

Spinach

Leafy green rich in iron, magnesium, folate, and carotenoids

Substances: Calcium, Coenzyme Q10 (CoQ10), Copper, Iron, Lutein, Magnesium, Manganese, Potassium, Vitamin A (Retinoids; β-Carotene precursor), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Vitamin C (Ascorbate), Vitamin K2 (MK forms), Zeaxanthin, Zinc, β-Carotene

Turmeric

Curcumin source; pair with black pepper and fat for absorption

Substances: Curcumin (Turmeric)

Biological Target Matrix

Gut–Brain Axis & Enteric Nervous System (ENS)

Substance	Foods	Mechanism of Action
Acetate	Lentils	Byproduct of fibre fermentation; supports intestinal barrier integrity; regulates immune responses; promotes synthesis of key neurotransmitters such as dopamine and serotonin
Propionate	Lentils	Byproduct of fibre fermentation; supports intestinal barrier integrity; regulates immune responses
Short-Chain Fatty Acids (SCFAs)	Lentils	Byproducts of fibre fermentation; support intestinal barrier integrity; regulate immune responses; promote synthesis of key neurotransmitters such as dopamine and serotonin

Inflammation & Oxidative Stress

Substance	Foods	Mechanism of Action
Acetate	Lentils	Supports immune regulation and anti-inflammatory processes
Copper	Lentils, Spinach	Participates in redox enzymes and antioxidant networks
Curcumin (Turmeric)	Turmeric	Anti-inflammatory and neuroprotective effects; supports BDNF expression through polyphenol synergy
Lutein	Spinach	Anti-inflammatory properties; supports immune regulation
Propionate	Lentils	Helps reduce neuroinflammation and protects the blood-brain barrier; enhances cognitive function
Short-Chain Fatty Acids (SCFAs)	Lentils	Butyrate has anti-inflammatory effects, potentially reducing neuroinflammation; propionate helps reduce neuroinflammation and protects the blood-brain barrier
Vitamin C (Ascorbate)	Spinach, Lemon	Antioxidant properties; supports anti-inflammatory effects
Zeaxanthin	Spinach	Anti-inflammatory properties; supports immune regulation
Zinc	Lentils, Spinach	Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc
β-Carotene	Spinach	Anti-inflammatory properties; supports immune regulation

Methylation & One-Carbon Metabolism

Substance	Foods	Mechanism of Action
Methionine	Lentils	Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation
Vitamin B2 (Riboflavin)	Spinach	FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity
Vitamin B6 (Pyridoxine → PLP)	Lentils, Spinach	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12
Vitamin B9 (Folate; 5-MTHF)	Lentils, Spinach	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes
Zinc	Lentils, Spinach	Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity

Neurotransmitter Regulation

Substance	Foods	Mechanism of Action
Calcium	Spinach	Essential for nerve impulse transmission and neurotransmission
Capric Triglyceride (Tridecanoin)	Coconut Oil	Ketones produced from capric triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Caproic Triglyceride (Tricaproin)	Coconut Oil	Ketones produced from caproic triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Caprylic Triglyceride (Trioctanoin)	Coconut Oil	Ketones produced from caprylic triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Copper	Lentils, Spinach	Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis
Iron	Lentils, Spinach	Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis
Magnesium	Lentils, Spinach	Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin
MCT (Medium-Chain Triglycerides)	Coconut Oil	Ketones produced from MCTs provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Phenylalanine	Lentils	Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier
Potassium	Lentils, Spinach	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
Propionate	Lentils	Stimulates secretion of norepinephrine and may influence dopamine regulation; promotes synthesis of key neurotransmitters
Short-Chain Fatty Acids (SCFAs)	Lentils	Propionate stimulates secretion of norepinephrine and may influence dopamine regulation; SCFAs promote synthesis of dopamine and serotonin
Tryptophan	Lentils	Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway
Tyrosine	Lentils	Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis
Vitamin B6 (Pyridoxine → PLP)	Lentils, Spinach	Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support
Vitamin B9 (Folate; 5-MTHF)	Lentils, Spinach	Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s
Vitamin C (Ascorbate)	Spinach, Lemon	Supports norepinephrine synthesis; transported in brain via SVCT2
Zinc	Lentils, Spinach	Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation