If we talk about spices, turmeric maybe one of the most spices that provide countless health benefit. Turmeric, which is yellow color contains curcumin. This active ingredient in turmeric contribute to the deep yellow color of the spice. But curcumin do more than just giving color to turmeric. In fact, it is the reason turmeric can provide numerous medicinal properties.
According to study abstracts at the National Library of Medicine, under the name MEDLINE, turmeric and its primary polyphenol – curcumin provide positive effects in the case of 600 health issues.
However, you must know some things concerning this spice before you decide to incorporate it into your regular diet:
CURCUMIN IS NOT EASILY ABSORBED IN THE BODY
A number of animal and clinical studies have revealed that curcumin absorption in the body is so low that it represents a problem as you can’t fully take advantage of its health benefits. To be more specific, the studies have shown that regardless of the dosage, the concentrations of curcumin in blood plasma, urine, and peripheral tissues, if detectable at all, are extremely low. This low absorption rate seriously reduces your chances of getting the most benefits from this health-boosting spice.
HOW TO INCREASE TURMERIC’S BIOAVAILABILITY
Luckily, there are a few simple tricks that are extremely effective in raising turmeric’s bioavailability.
1. Combine It with Black Pepper
Black pepper provides numerous health benefits, but in the same time it is a potent turmeric adjuvant.
Even if you consume a large amounts of turmeric, your bloodstream will still receive just a small amount of the curcumin. The reason why the curcumin level in your bloodstream won’t increase significantly, is because your liver is constantly trying to eliminate it. However, if you take turmeric along with ¼ teaspoon of black pepper, your curcumin level will jump.
So in this way you will consume the same amount of turmeric/curcumin, but the bioavailability of curcumin will increase by 2000%. Black pepper is so powerful that even 1/20 of a teaspoon will noticeably increase the curcumin levels. In fact, besides turmeric, another common ingredient of curry powder is black pepper.
Piperine on the Pharmacokinetics of Curcumin in Animals and HumanVolunteers is a study which showed that intake of curcumin and piperine boost the curcumin bioavailability in humans by 2000%.
2. Combine It with Healthy Fat
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.
3.Heat Up the Turmeric
According to Dr. Sukumar “The potent ingredient in turmeric is curcumin, which, despite its power, is not easily absorbed by the body without assistance. This is where the sauté pan and a little warm oil come into play.”
“I use it [turmeric] in every sauté, just a quarter teaspoon, a half teaspoon is enough. But you don’t have to use it sparingly – use it lavishly.”
“The better way to take it, I feel, is to use it in your cooking very extensively. If you have any sauté, just sprinkle it in. The moment you heat oil and add turmeric to it, it now becomes completely bioavailable to you.”
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