There’s no question that turmeric is one of the most health beneficial spices on the planet. The deep yellow color of the spice comes from curcumin, the active ingredient in turmeric. But, this substance accounts for much more than just the color. According to research, curcumin is the reason why turmeric has a wide array of medicinal properties.
Study abstracts kept at the National Library of Medicine, the database is also known as MEDLINE, confirm that turmeric and its primary polyphenol – curcumin provide more than 600 potential health benefits of turmeric.
Despite of the fact that turmeric is recommended as part of any diet, there are few things that you have to know, in order to reap most of its benefits.
CURCUMIN IS NOT EASILY ABSORBED IN THE BODY
According to a number of animal and clinical studies, curcumin absorption in the body is so low that it represents an issue as you cannot completely take advantage of its health benefits. In other words, according to these studies, regardless of the dosage, the concentrations of curcumin in blood plasma, urine, and peripheral tissues, are extremely low.
HOW TO INCREASE TURMERIC’S BIOAVAILABILITY
The good thing is that there are a few simple tricks that are very effective in raising turmeric’s bioavailability.
– Always mix with black pepper
Dr. Sukumar says he uses turmeric in every sauté, just a quarter teaspoon, a half teaspoon is enough. Try to use it in your cooking very extensively. Also, you can add black pepper. It is the best turmeric adjuvant, despite its own health benefits.
When people are given a bunch of turmeric curcumin, there is a little increase in the blood stream level within an hour. This happens due to our liver trying to get rid of it. This process can be restrained by taking just a quarter teaspoon of black pepper. Then, the curcumin levels reach hights. Even just a little pinch of pepper can boost levels. Curry powder also includes black pepper besides turmeric. nutriFacts reports: The same amount of curcumin consumed, but the bioavailability shoots up 2000%.
– Mix Turmeric with Healthy Fats
Turmeric is a fat soluble which means it needs fats to be fully absorbed in the body. Combining turmeric with healthy fats like ghee, coconut, or olive oil will help curcumin to be absorbed into the bloodstream through lymphatic system and bypass the liver. It means less curcumin is exposed to metabolic enzymes and can stay in the body in its free form.
– Heat Up the Turmeric
Dr. Sukumar said that curcumin is a potent ingredient in turmeric that cannot be absorbed by the body easily without assistance. So you will need sauté pan and a little warm oil to help the process. Dr. Sukumar said that he uses turmeric in every sauté and add just a half teaspoon of it. However you can also use it extensively. This will make the curcumin becomes completely bioavailable.
It’s strongly recommended to do these 3 things in order to optimize the effectiveness of turmeric:
– Heat up turmeric in order to activate it.
– Combine it with some freshly ground black pepper to increase its absorption by 2,000%.
– Mix turmeric with some healthy fat to avoid the metabolic processes in the liver.
According to the University of Maryland Medical Center, the recommended daily allowance for turmeric is:
Cut root: 1.5-3 g
Dried, powdered root: 1-3 g