Learn all about Turmeric

Curcumin, turmeric's primary active compound, works through multiple mechanisms to reduce inflammation. It blocks several enzymes involved in inflammation (like COX-2, LOX, iNOS), similar to some anti-inflammatory medications but through different pathways. Additionally, it suppresses inflammation-causing signals and turns down a master switch for inflammation (NF-κB). As an antioxidant, curcumin neutralizes harmful molecules (free radicals) directly while also boosting the body's own antioxidant defences. For cognitive health, it may reduce protein clumps linked to Alzheimer's (beta-amyloid plaque), decrease cell damage, and support levels of BDNF (a protein that supports brain cell growth), which promote brain cell growth and adaptability.

Turmeric root (Curcuma longa) is the primary natural source, commonly used as a culinary spice in Indian, Middle Eastern, and Southeast Asian cuisines. Fresh turmeric root contains 3-5% curcumin, while dried powder typically contains 2-5%. One tablespoon (approximately 7g) of turmeric powder provides 100-250mg of curcumin. The typical curry powder blend contains 20-30% turmeric, contributing distinctive yellow coloring and earthy flavor. While commercial supplements often contain extracted and concentrated curcumin, traditional preparations like golden milk (turmeric steeped in milk with fat and black pepper) improve natural absorption. No other significant dietary sources of curcumin exist.