6 Impressive Health Benefits of Curry
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Although curry certainly did not originate in the U.S., curry pastes and powders are now common household ingredients all across the country. Not only do curry pastes and powders offer rich, intricate flavor but there are plenty of options to choose from, as curry looks (and tastes) very different depending on where in the world it’s from. “Curries vary widely by region and are found in many Indian, Thai, Japanese, and Caribbean cuisines,” explains Anar Allidina, MPH, RD.
And while the differences between these types of curry boil down to varying ingredients, there are some typical ingredients often included in many curry pastes and powders—and these ingredients tend to be full of nutrients that offer major nutrition benefits. Read on to discover all the ways curry may benefit your health.
- Anar Allidina, MPH, RD, is a Toronto-based registered dietitian specializing in insulin resistance
6 Impressive Health Benefits of Curry
“Even though most curries vary slightly, they tend to include some key ingredients like turmeric, cumin, coriander, cilantro, ginger, garlic, fenugreek seeds, and chilis,” Allidina says. Each of these ingredients could be deemed a superfood on their own, let alone when they’re combined. Here are some of the most impressive health benefits of curry pastes and powders.
Supports Heart Health
A variety of ingredients found in curry encourage better heart health, including garlic, coriander, cilantro, and ginger. “Garlic is a staple in many curry bases and supports heart health by reducing cholesterol and blood pressure,” Allidina says. And although coriander and cilantro come from the same plant, they offer slightly different nutritional benefits. The fiber, vitamin K, calcium, phosphorus, and potassium found in coriander all support heart health through lowering cholesterol, supporting blood clotting, and encouraging healthy heart rhythms.
Meanwhile, the plant compounds and copper in cilantro reduce systemic inflammation, helping to prevent chronic illness like heart disease. Ginger may also help in this regard, with a 2021 review published in Current Molecular Pharmacology finding it to offer cardioprotective (i.e. heart protective) benefits through mechanisms like reducing blood pressure and cholesterol levels. Additionally, curry powder was found to support endothelial function (the cells found in blood vessels), further supporting cardiovascular health.
Promotes Gut Health
The ginger and chilis often found in curry pastes and powders bode well for better digestion and gut health, too. “Ginger adds warmth and a zesty kick to curry and reduces nausea while supporting digestion,” Allidina says. Plus, any chilis found in curry or added to your blend for extra spice will also encourage better gastrointestinal (GI) health. Research has linked capsaicin (the plant compound responsible for giving chilis their heat) to inhibiting stomach acid production while increasing mucus and alkaline secretions, working to treat and prevent stomach ulcers.
Boosts Immune Health
If supporting your immune system—especially through cold and flu season—is a top priority, cooking with curry is a smart idea. This is thanks to the fact that each of its ingredients is high in plant compounds, otherwise known as phytonutrients, which are potent antioxidants that help to reduce inflammation and ward off disease-causing free radical molecules in the body. Garlic, ginger, and turmeric are particularly potent in this regard. “Turmeric is found mostly in Indian curries, known for its yellow, vibrant colors and curcumin; the active compound in turmeric, has anti-inflammatory and antioxidant properties,” Allidina adds. This has been shown time and time again in the research, with one 2023 review finding curcumin to be effective against bacterial and viral infections.
Champions in Metabolic Health
Metabolic health can mean many different things, from addressing health concerns to simply revving the metabolism. And impressively, curry can do both. “The cumin in curry adds earthiness and depth of flavor but it also may help regulate blood sugar levels,” Allidina explains. This is echoed in the research with a 2016 randomized control trial finding cumin supplementation to be associated with decreased fasting blood sugars, insulin levels, and inflammatory markers all associated with insulin-related conditions. Plus, capsaicin from any chilis in your curry can actually boost your metabolism. One 2015 review found the bioactive compound to activate a receptor that stimulates brown fat cells, increasing metabolic rate.
Encourages Hormonal Health
Though not found in every curry, fenugreek can have big hormonal health payoffs when it’s added to the mix. “Fenugreek seeds are used in Indian curries for flavor and have a slightly sweet and nutty profile,” Allidina says. “Plus, they help support milk production in lactating women and can boost testosterone levels in men.” A 2020 study in PharmaNutrition reinforces this notion, finding fenugreek to regulate several hormones, including estrogen, in postmenopausal women.
Benefits Brain Health
And finally, curry powder may champion better brain health thanks, in part, to the chilis and garlic it may contain. A 2022 Molecules review found capsaicin to slow neurodegeneration and memory impairment in those with Alzheimer’s and Parkinson’s disease. The plant compound may also be effective in alleviating migraines and headaches. Meanwhile, garlic has been shown to offer a range of neuroprotective benefits.
How to Enjoy Curry at Home
There are plenty of ways to enjoy curry at home. While there are prepared curry pastes and sauces, it’s important to read the labels on these store-bought options carefully. “Store-bought curry pastes may contain a lot of sodium, so it’s important to look at the nutrition facts panel,” Allidina says. “Plus, prepared curries that contain full-fat coconut milk can be high in saturated fat which can impact cholesterol levels.” Also, if you’re sensitive to spice, hot curries can trigger acid reflux in certain individuals.
Otherwise, curry powder or lower-sodium pastes are fantastic ingredients for reaping all the benefits of this seasoning without the added sodium or saturated fat. “I love mixing curry paste with yogurt to marinate chicken before grilling, like tandoori chicken. I also really enjoy tossing cauliflower in curry powder and roasting it for a delicious veggie-packed side dish,” Allidina says.
Plus, most veggies and proteins play nicely with curry, including broccoli, cauliflower, sweet potatoes, bell peppers, cashews, tofu, beans, lentils, seafood, poultry, and lean meats—helping to boost your fiber and protein intake in a flavorful way. You can simply sprinkle some curry powder over these before cooking, add it to soups containing these ingredients, or make a stewed curry with low-fat coconut milk or even alternative milks, like cashew milk. Serving any of these options over brown rice is the perfect way to balance out the meal with complex carbohydrates.
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