Top 7 Benefits of Curry Powder

by John Staughton (BASc, BFA) last updated -

Curry powder is a popular spice mix that has a number of valuable health benefits, including the prevention of cancer, protection against heart and Alzheimer’s disease as well as pain and inflammation. It also improves bone health, boosts immunity, and increases the liver’s ability to remove toxins from the body.

What is Curry Powder Made Of?

Curry powder is made up of numerous ingredients, and depending on the region of the world, they can change slightly, altering the specific health benefits that may be derived from the powder. The most common and advantageous ingredients of curry powder are turmeric, coriander, cardamom, cumin, sweet basil, and red pepper. Some other ingredients that are occasionally added, depending on the specific recipe, are fennel seeds, ginger, garlic, cinnamon, or mustard seeds, all of which have individual health benefits. Here, we focus on the benefits of the most traditional form of curry powder.

Curry powder is native to South Asian cuisines and was popularized in the 19th and 20th century in other parts of the world due to its mass exportation as a condiment after it was discovered by colonial visitors. In the mid-20th century, Indian cuisine became more globally popular, so curry, and subsequently curry powder, became widely available.

A mountain of freshly grounded curry powder with other spices in the background

The combination of spices in curry powder can supply you with potent antioxidants. Photo Credit: Shutterstock

Nutrition Facts

Spices, curry powder
Serving Size :
Water [g]8.8
Energy 325
Energy [kJ]1359
Protein [g]14.29
Total lipid (fat) [g]14.01
Ash [g]7.07
Carbohydrate, by difference [g]55.83
Fiber, total dietary [g]53.2
Sugars, total including NLEA [g]2.76
Sucrose [g]0.62
Glucose (dextrose) [g]1.14
Fructose [g]0.79
Galactose [g]0.21
Calcium, Ca [mg]525
Iron, Fe [mg]19.1
Magnesium, Mg [mg]255
Phosphorus, P [mg]367
Potassium, K [mg]1170
Sodium, Na [mg]52
Zinc, Zn [mg]4.7
Copper, Cu [mg]1.2
Manganese, Mn [mg]8.3
Selenium, Se [µg]40.3
Vitamin C, total ascorbic acid [mg]0.7
Thiamin [mg]0.18
Riboflavin [mg]0.2
Niacin [mg]3.26
Pantothenic acid [mg]1.07
Vitamin B-6 [mg]0.11
Folate, total [µg]56
Folate, food [µg]56
Folate, DFE [µg]56
Choline, total [mg]64.2
Betaine [mg]28.8
Vitamin A, RAE [µg]1
Carotene, beta [µg]11
Vitamin A, IU [IU]19
Vitamin E (alpha-tocopherol) [mg]25.24
Tocopherol, gamma [mg]1.15
Vitamin K (phylloquinone) [µg]99.8
Fatty acids, total saturated [g]1.65
4:0 [g]0.01
6:0 [g]0.04
8:0 [g]0.01
10:0 [g]0.01
13:0 [g]0.08
14:0 [g]0.64
16:0 [g]0.68
18:0 [g]0.17
Fatty acids, total monounsaturated [g]8.78
16:1 [g]0.01
18:1 [g]8.74
18:1 c [g]8.74
20:1 [g]0.01
22:1 [g]0.01
Fatty acids, total polyunsaturated [g]3.06
18:2 [g]2.79
18:3 [g]0.27
18:3 n-3 c,c,c (ALA) [g]0.26
18:3 n-6 c,c,c [g]0.01
Tryptophan [g]0.11
Threonine [g]0.35
Isoleucine [g]0.63
Leucine [g]0.89
Lysine [g]0.7
Methionine [g]0.19
Cystine [g]0.2
Phenylalanine [g]0.58
Tyrosine [g]0.4
Valine [g]0.75
Arginine [g]0.89
Histidine [g]0.29
Alanine [g]0.55
Aspartic acid [g]1.79
Glutamic acid [g]2.27
Glycine [g]0.79
Proline [g]1.24
Serine [g]0.39
Sources include : USDA [1]

Health Benefits of Curry Powder

Health benefits of curry powder include:

Prevents Alzheimer’s Disease

Turmeric is probably the most valuable spice component of curry powder, and one of the organic components of turmeric is called curcumin. Researchers have connected curcumin to a reduction in plaque that free radicals deposit in the neural pathways of the brain (John M. Ringman et al., Current Alzheimer Research 2006). It stimulates the immune system to eliminate the amino acids that make up this plaque, thereby reducing cognitive decline and the chances of Alzheimer’s disease. Ongoing studies are trying to firmly connect curry powder consumption with rates of Alzheimer’s in India, which is significantly lower than many other countries. [2] [3]

Anticancer Potential

The Journal of Nutritional Biochemistry has published a study in 2012 indicating that curcumin, present in curry powder, is a potential agent that can help against glioblastomas (GBMs), which is an aggressive form of cancer starting from the brain. [4]

Research carried out by Dr. Ademola A. Oyagbemi and published in the Asian Pacific Journal of Cancer Prevention suggests that curry powder has anticarcinogenic properties and it shows promising results in terms of cancer. [5]

Relieves Pain & Inflammation

Once again, turmeric is an agent of positive health in terms of inflammation, pain, and rheumatoid arthritis. The anti-inflammatory qualities of turmeric actively decrease joint inflammation and deterioration, as well as the associated pain of diseases like rheumatoid arthritis. The effects of turmeric have been shown to be comparable to ibuprofen, but organic solutions are always better than artificial pharmaceutical ones. [6]

Protects Heart Health

Heart disease is one of the most dangerous and common diseases that affect human beings, so anything that can help prevent it is a bonus! Two of the ingredients commonly found in curry powder are cardamom and sweet basil, both of which are vasodilators. They affect the proteins that reduce the tension in the blood vessels. This leads to a reduction in blood pressure, which reduces the chances of many cardiovascular conditions, including atherosclerosis, heart attacks, and strokes. [7]

Improves Bone Health

Curry powder and its turmeric content are also being studied in terms of osteoporosis and bone health. Although human testing is still in its early stages, significant amounts of animal testing have shown turmeric to greatly increase the speed of bone regrowth, connectivity, and repair, while reducing signs of bone loss by up to 50%. This could mean a very powerful boost to your bones, particularly as you age, in addition to a dietary regimen packed with essential vitamins and minerals. [8]

Antibacterial Activity

A final beneficial element found in the majority of curry powder throughout the world is coriander, which has a well-researched penchant for fighting off bacterial infections, particularly E. coli, and other severely damaging intestinal infections. Therefore, eating a healthy amount of curry powder can increase the health of your digestive system, and keep your immune system strong in its defense against bacterial agents. [9]

Liver Toxicity

Curcumin, that all-important component of turmeric, has also been connected to the health of the liver. It inhibits the expression of certain genes that lead to inflammation, cancer, and tumor growth in the liver. Although human testing is still in its nascent stages, animal testing has shown a healthy amount of curry powder and curcumin to be a major boost against liver diseases and excess liver toxicity. [10]

Word of Caution: Curry powder is a delicious and nutritious aspect of a person’s diet, but it also poses a few potential side effects. Curry powder is a well-known anti-coagulant, so if you already take blood thinners, you should consult your doctor to eliminate any dangers of excessive bleeding. Also, research has shown curry powder to be an irritant to the gallbladder or to people with preexisting gallbladder conditions. It stimulates gallbladder contractions, which are good for people with healthy gallbladders but can be very painful for those with gallstones or obstructed bile ducts.

Other than these issues, put some spice in your life with curry powder and enjoy all the health benefits! Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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