Turmeric has been used for centuries in both the Indian Ayurvedic medical tradition and Chinese medicine. The health effects of turmeric and its curcumin have also been enthusiastically studied for a long time in Western health research. Research topics have included, among other things, joint and bone health, digestion, liver function, and immune defense. Curcumin is the best-known active compound found in turmeric, and it is also believed to be turmeric’s primary pharmacological agent with therapeutic effects. Curcumin’s many different benefits have been demonstrated in numerous animal studies. In addition to the famous curcumin, however, turmeric also contains several other compounds beneficial to wellbeing, including other curcuminoids and turmerone oils.
A powerful antioxidant
Curcumin is a strongly antioxidant compound that supports the body’s wellbeing and immune defense in many ways. In addition, it has been shown to have various anti-inflammatory and antimicrobial properties. The amount of curcumin in turmeric root varies widely, with the range being as much as 1–8%. In plants, polyphenols are colorful bioactive compounds, and in turmeric it is specifically curcumin that gives turmeric its characteristic color.
Turmeric as a whole is, however, likely even more beneficial than curcumin alone, because its other curcuminoids act synergistically with curcumin and other compounds found in turmeric. This is something often seen with plants: nature knows how to create the best and most effective “recipes” and combinations in one package.
Curcumin absorption can be improved by combining it with oil, black pepper, or soy lecithin. Soy lecithin contains phospholipids, which research suggests enhance curcumin absorption in the gut.
Large variations in curcumin content
When it comes to turmeric powders, there are many different varieties available—depending on how they are counted, up to 130. The highest-curcumin turmeric variety comes from Lakadong in India, where curcumin content can be as high as 8%. The most widely available category is Madras turmeric, which is the turmeric commonly found in supermarkets. Chia de Gracia’s turmeric is Alleppey turmeric. Madras turmeric contains curcumin on average about 1.5–2%. Alleppey turmeric is stronger, with an average curcumin content of about 5–6%. In grocery stores, what is generally available is Madras turmeric, or turmeric powder from which curcumin has been extracted for other purposes, leaving only powder made from the remaining part of the turmeric—intended for cooking as a seasoning turmeric. This difference is clearly reflected in the price tag. Only high-quality turmeric powders contain a meaningful proportion of curcumin and therefore also potential health benefits.
