Immune & Recovery
Turmeric
A golden root whose active compound, curcumin, is among the most researched anti-inflammatory plant compounds.
Anti-Inflammatory
Detox
Immunity
Serving
1 tsp ground (3g) or 1 tbsp fresh
Calories Per Serving
9
Key nutrients
Curcumin
Nutrient density
Not officially rated
Why it’s worth eating
Turmeric contains curcumin, a powerful anti-inflammatory compound. It’s used to support joint health and overall wellness. Add turmeric to curries, soups, and golden milk for flavor and health benefits.
What you may notice
Joint comfort and stiffness
Digestive comfort
Markers worth tracking
C-reactive protein (inflammation)
Liver enzyme panel
How to eat it
Pair with black pepper and a fat source, curcumin is poorly absorbed on its own, and piperine can increase its bioavailability dramatically.
Pairs well with
Black pepper (piperine), substantially increases curcumin absorption
Healthy fats, curcumin is fat-soluble and absorbs better with oil
Storage
Store ground turmeric in an airtight container away from light; fresh root keeps refrigerated for 2-3 weeks.
The numbers, per 1 tsp ground (3g) or 1 tbsp fresh
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Calcium
9%
Iron
1%
Magnesium
1%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
0.7g
Spices, turmeric, ground (FDC 172231)
Evidence
D
OVER-CLAIM. Benefits are for supplemental extracts with absorption enhancers. The spice in food does not reach the blood levels used in trials.
Study dose vs. serving
EXTRACT GAP: culinary turmeric is only 2-8% curcuminoids. Trials use 500-2000 mg curcumin extract plus 5-20 mg piperine. The often-quoted 2000% bioavailability figure traces to one unreplicated 1998 study.
Shoba G, Joy D, Joseph T, et al. Planta Medica. 1998;64(4):353-356. Industry-linked single study, not independently replicated.
Use caution if
You take blood thinners, curcumin has mild anti-platelet effects
You're prone to kidney stones, turmeric is high in oxalates in concentrated/supplement form
Details
Type
Season
Pantry, year-round
Forms
Fresh root, powder, extract capsule
Price
Budget
Bioactive
Curcumin (curcuminoids)
Heat stable
Partial - fat and piperine aid absorption; curcumin itself is poorly bioavailable regardless
Watch
Rare idiosyncratic drug-induced liver injury linked to concentrated extracts (associated with HLA-B*35:01), not to culinary turmeric.
Reliability
4 / 5
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