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Turmeric: Health Benefits, Nutritional Information

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Turmeric is a perennial plant of the ginger family, native to southwest India. Turmeric is commonly consumed in powder form and used as a spice.

To make turmeric powder, the leaves of the plant are boiled for 30-45 minutes, dried in ovens and then ground into a deep orange-yellow powder. Turmeric powder is a common spice used in Indian and Pakistani cuisine. It is a major component of curry and can also be used for dyeing cloth.

There are three naturally occurring phytochemicals in turmeric: curcumin, demethoxycurcumin and bisdemothoxycurcumin, together referred to as curcuminoids.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of turmeric and an in-depth look at its possible health benefits, how to incorporate more turmeric into your diet and any potential health risks of consuming turmeric.

Contents of this article:

Nutritional breakdown of turmeric, possible health benefits
Further health benefits, how to incorporate more turmeric into your diet, possible risks
Nutritional breakdown of turmericTurmeric root and powder.

According to the USDA National Nutrient Database, one tablespoon of turmeric powder contains 29 calories, 0.9 grams of protein, 0.3 grams of fat and 6.3 grams of carbohydrates (including 2 grams of fiber and 0.3 grams of sugar).1

That same 1 tablespoon serving provides 26% of your daily manganese needs, 16% of iron, 5% of potassium and 3% of vitamin C.

Turmeric has traditionally been used in Ayurvedic and Chinese medicine to treat inflammatory conditions, skin diseases, wounds, digestive ailments and liver conditions.

Possible benefits of consuming turmeric
Curcumin is the active substance in turmeric believed to be the source of its many health benefits. Curcumin is also responsible for turmeric's distinctly earthy, slightly bitter and peppery flavor.

Digestion
Curcumin may help improve digestion by stimulating the gallbladder to produce bile. A double-blind, placebo-controlled study showed that turmeric reduced bloating and gas in people suffering from indigestion. The German Commission E, a group that determines which herbs can safely be prescribed in Germany, has approved the use of turmeric for digestive problems.2