Herbs & Spices
Turmeric (Ground)
98Health
Score
A+Score
Ground turmeric is a vivid yellow rhizome powder rich in curcuminoids, delivering potent anti-inflammatory and antioxidant activity alongside exceptional iron and manganese.
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Why Turmeric (Ground) scores 98
Nutrient density35
Protein quality9
Fiber content10
Healthy fats4
Bioactive compounds14
Glycemic impact10
Top nutrients
Manganese860.9Iron305.6Copper67Magnesium46Potassium44.3
Nutrition
per_100g
312
Calories
9.7g
Protein
67.1g
Carbs
3.3g
Fat
22.7g
Fiber
Health benefits
Reduces systemic inflammation and joint pain
strong evidenceCurcuminoids inhibit NF-κB and COX-2 signaling and downregulate pro-inflammatory cytokines (TNF-α, IL-6), lowering CRP and easing osteoarthritis symptoms
Provides broad antioxidant and cellular defense
strong evidenceCurcumin activates the Nrf2 pathway, upregulating endogenous antioxidant enzymes (glutathione, SOD, catalase) and directly scavenging reactive oxygen species
Supports cardiovascular and endothelial health
moderate evidenceCurcuminoids improve endothelial nitric oxide function and reduce oxidative modification of LDL, supporting vascular flexibility
May support brain health and mood
emerging evidenceAr-turmerone and curcumin cross the blood-brain barrier, modulating neuroinflammation and supporting BDNF expression
Pairs well with
- ·Pair with black pepper because piperine inhibits curcumin's hepatic glucuronidation, increasing bioavailability up to 2000%
- ·Combine with a fat source like olive oil or coconut milk because curcumin is lipophilic and absorbs poorly without dietary fat
- ·Add to lentils and rice because turmeric's iron complements plant-protein meals and its bioactives stabilize during slow simmering
Practical tips
- ·Best timing: with meals
- ·Always pair with a pinch of black pepper and some fat to dramatically improve curcumin absorption
- ·Bloom turmeric briefly in warm oil at the start of cooking to release fat-soluble curcuminoids and mellow its raw bitterness
- ·Store in an airtight container away from light; ground turmeric loses curcuminoid potency within 6-12 months
- ·Use 1-3g (about ½-1 tsp) daily for culinary benefit; the bright pigment stains surfaces and fabric permanently
