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Turmeric

Turmeric is a spice commonly used in Curry, which has Curcumin and the Curcuminoids as the main bioactive compounds. Turmeric itself is fairly healthy and has other bioactives in it.

Our evidence-based analysis on turmeric features 5 unique references to scientific papers.

Kamal
Research analysis lead by Kamal Patel
All content reviewed by Examine.com Team.
Published:
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Things To Know & Note

Primary Function:

Also Known As

Indian Curry, Curry extract

Do Not Confuse With

Curcumin (main bioactive of Turmeric), Saffron (Turmeric is known as Indian saffron)

Caution Notice

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Scientific Research on Turmeric

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1Sources and Composition

1.1Sources

Turmeric is a spice that has traditional usage worldwide, but is mostly known to be used in Indian dishes where it is primarily associated with curry.

It has names such as Indian saffron (unrelated to crocus sativa, or true saffron).[1]

1.2Composition

Calorically, 100g Turmeric root contains:

  • 354kcal

  • 10g total fat (25% of calories) consisting of 3g saturated (7.6% total calories)

  • 38mg sodium

  • 2525mg potassium

  • 65g total carbohydrates; 21g of which are dietary fiber and 3g sugars

  • 8g total protein

Turmeric tends to have a 9% or greater moisture content

  • Curcuminoid compounds, including the prototypical Curcumin (5-6.6% dry weight) with Demethoxycurcumin, 5′-Methoxycurcumin, and Dihydrocurcumin[2][3]

  • Sequesterpenes germacrone, termerone, ar-(+)-, α- and β-termerones, β-bisabolene, a-curcumene, zingiberenel, β-sesquiphellanderene, bisacurone, curcumenone, dehydrocurdione, procurcumadiol, bis-acumol, curcumenol, isoprocurcumenol, epiprocurcumenol, procurcumenol, zedoaronediol, and curlone[4]

  • Volatile Oils (less than 3.5% dry weight) consisting of d-α-phellandrene, d-sabinene, cinol, borneol, zingiberene, and sesquiterpenes such as tumerones

  • (Rhizome) stigmasterole, β-sitosterole, cholesterole, and 2-hydroxymethyl anthraquinone

2Nutrient-Nutrient Interactions

2.1Iron

500mg of turmeric as a spice does not appear to interfere with iron absorption in young women.[5]

References

  1. Goel A, Aggarwal BB. Curcumin, the golden spice from Indian saffron, is a chemosensitizer and radiosensitizer for tumors and chemoprotector and radioprotector for normal organs. Nutr Cancer. (2010)
  2. An unsymmetrical diarylheptanoid from Curcuma longa.
  3. Masuda T, et al. Chemical studies on antioxidant mechanism of curcuminoid: analysis of radical reaction products from curcumin. J Agric Food Chem. (1999)
  4. Structures of sesquiterpenes from Curcuma longa.
  5. Tuntipopipat S, et al. Chili, but not turmeric, inhibits iron absorption in young women from an iron-fortified composite meal. J Nutr. (2006)

This page is regularly updated, to include the most recently available clinical trial evidence.

Each member of our research team is required to have no conflicts of interest, including with supplement manufacturers, food companies, and industry funders. The team includes nutrition researchers, registered dietitians, physicians, and pharmacists. We have a strict editorial process.

This page features 5 references. All factual claims are followed by specifically-applicable references. Click here to see the full set of references for this page.

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