Turmeric Health Benefits & Nutritional Information:
This article focuses on two of the best health benefits of turmeric and curcumin that have been cited in recent research. Note that turmeric is a natural spice that contains a compound called curcumin.
First, we will review some nutritional data about turmeric and then conclude with the main health benefits.
Iron
Turmeric contains iron which helps oxygenate the blood. Iron assists with other functions of the body and reduces the risk of anemia.
Potassium
Also, turmeric has a significant amount of potassium. This mineral regulates fluid within the body and blood pressure. In addition, it facilitates muscle and nerve function.
Magnesium, Manganese, and Fiber
What’s more, turmeric contains notable amounts of magnesium, manganese, and fiber. Magnesium plays a role in maintaining healthy bones, regulating blood pressure, and preventing heart problems. Manganese is another mineral that is beneficial for metabolism, bones, and blood. It also decreases inflammation.
Low Glycemic Values
Turmeric has a very low glycemic index (GI) of 5. Therefore, consuming turmeric will not affect your blood sugar levels as much as high GI foods.
Continue reading to learn more about the health benefits of turmeric. Detailed nutrition data is provided below.
Turmeric Nutrition Facts
| % Daily Value* | ||
|---|---|---|
| Serving Size | 100g | |
| Calories | 312 | 16% |
| Fat | 3.3g | 5% |
| Protein | 9.7g | 19% |
| Carbohydrate | 67.1g | 22% |
| Sugars | 3.2g | 6% |
| Fiber | 22.7g | 91% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 1.8g | 9% |
| Calcium, Ca | 168mg | 13% |
| Iron, Fe | 55mg | 306% |
| Potassium, K | 2080mg | 44% |
| Magnesium, Mg | 208mg | 50% |
| Vitamin A, RAE | 0μg | 0% |
| Vitamin C | 0.7mg | 1% |
| Vitamin B-12 | 0μg | 0% |
| Phosphorus, P | 299mg | 24% |
| Sodium, Na | 27mg | 1% |
| Zinc, Zn | 4.5mg | 41% |
| Copper, Cu | 1.3mg | 144% |
| Manganese, Mn | 19.8mg | 861% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Values
Glycemic Index (GI) = 5
Glycemic Load (GL) = 3.35*
| GI | GL | |
| Low | 0 – 55 | 0 – 10 |
| Medium | 56 – 69 | 11 – 19 |
| High | 70 – 100 | 20+ |
*This Glycemic Load (GL) value is based on a serving size of 100g.
Health Benefits of Turmeric and Curcumin
Research has shown that turmeric can help improve your digestion and reduce inflammation in your body.
1. Improves digestion
When you ingest turmeric it helps produce gastric acid within your stomach. As a result, this will allow you to digest your meals more easily.
Furthermore, turmeric acts as a natural antibiotic that has positive effects on your gut microbiome. It has also been shown to inhibit the growth of bad bacteria.
2. Reduces inflammation
Perhaps the best benefit of turmeric relates to the anti-inflammatory effects that it has throughout the body.
Curcumin, the primary antioxidant in turmeric, has many healing properties. For instance, adding turmeric to your diet can reduce fungus, alleviate skin conditions, and potentially increase serotonin levels in the brain.
Summary
Adding turmeric to your meals is a good way to increase important minerals, such as iron, potassium, magnesium, and manganese in the body. Plus, it will add to your daily fiber intake.
Lastly, consider eating more turmeric to help improve your digestion and reduce inflammation naturally.
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Related Links
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References
- https://tools.myfooddata.com/nutrition-facts.php?food=2043&serv=100g&qty=1
- https://foodstruct.com/food/turmeric
- https://www.medicalnewstoday.com/articles/287228.php
- https://www.healthline.com/nutrition/what-does-potassium-do
- https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium
- https://www.medicalnewstoday.com/articles/318405.php
- https://s3.amazonaws.com/academia.edu.documents/59886672/IRJET-V6I4101120190627-103249-vwwj24.pdf?response-content-disposition=inline%3B%20filename%3DIRJET-_Health_benefits_and_possible_Risk.pdf&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=AKIAIWOWYYGZ2Y53UL3A%2F20191214%2Fus-east-1%2Fs3%2Faws4_request&X-Amz-Date=20191214T053509Z&X-Amz-Expires=3600&X-Amz-SignedHeaders=host&X-Amz-Signature=4ab96ff6094ec21168a1697d319afa94449d63752c214c8974a224360088dcbd
