Turmeric
herb spice · 3g (1 tsp)
Black pepper raises curcumin absorption by roughly 2,000%. Never eat turmeric without it.
88
HBI score · Optimal
Why it scores high
- Curcumin down-regulates NF-κB, driving a top-tier anti-inflammatory score.
- Also touches NRF2 and autophagy pathways.
- Best paired with fat and piperine for bioavailability.
Dimension breakdown
0–100 per dimensionLongevity
AMPK · NRF2
78
Micronutrient
density
48
Phytochemical
ORAC
90
Anti-inflammatory
DII
92
Gut microbiome
prebiotic
42
Cardiovascular
K:Na
60
Longevity pathway activation
0–10 per pathwayAMPK
AMPK
6.0
NRF2
NRF2
7.0
AUTOPHAGY
Autophagy
6.0
SIRT
Sirtuin
6.0
mTOR↓
mTOR
6.0
SENO
Senolytic activity
5.0
NAD+
NAD+
4.0
TELO
Telomere
6.0
HBI uses best-of-top-3 scoring — a food is judged on the pathways it excels at, not diluted by the ones it doesn’t touch.
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