Spice

Turmeric

9/10 Strong evidence

Bright yellow root used in South Asian cooking; one of the most studied anti-inflammatory foods, valued for its broad activity across multiple inflammatory pathways.

Active compounds

Curcumin

Inhibits NF-κB pathway, reduces COX-2 expression, lowers TNF-α and IL-6 levels

Helps with

Migraines
Arthritis
Gut Health
Cardiovascular
Autoimmune
Skin Health
Chronic Pain
Neurological

Practical tips

Preparation: Use ground or fresh root; add to oil-based dishes for absorption
Recommended amount: 500-1000 mg curcumin equivalent daily
Absorption: Pair with black pepper (piperine) — increases absorption up to 2000%
Cautions: May interact with blood thinners; consult provider if on warfarin