Turmeric is widely popular, but it really deserves its popularity because it offers countless medicinal benefits thanks to the content of its active ingredient, curcumin.
Namely, turmeric and its primary polyphenol curcumin containover 600 potential health benefits confirmed by the study abstracts from the National Library of Medicine’s bibliographic database MEDLINE. So, if you include it to your regular diet, you will gain an outstanding health benefits.
Prior its use, you need to know several things about this spice:
As mentioned before, curcumin is the active compound which offers the amazing health properties of turmeric, yet you need to know that it is not easily absorbed.
According to many performed animal and clinical studies it was revealed that curcumin concentrations in blood plasma, urine, and peripheral tissues are very low no matter of the dosage size.
Nevertheless, there are natural ways to enhance the bioavailability of turmeric.
- Mix it with Black Pepper
Black pepper is also a powerful natural medicine, and when mixed with turmeric, it acts as an adjuvant. This is what Nutrition Facts states regarding the combination with black pepper:
“If people are given a bunch of turmeric curcumin, within an hour there’s a little bump in the level in their blood stream. We don’t see a large increase because our liver is actively trying to get rid of it. But what if the process is suppressed by taking just a quarter teaspoon’s worth of black pepper?
Then you see curcumin levels skyrocket. The same amount of curcumin consumed, but the bioavailability shoots up 2000%. Even just a little pinch of pepper—1/20th of a teaspoon—can significantly boost levels. And guess what a common ingredient in curry powder is besides turmeric? Black pepper.”
According to a study having the title “Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers ”reveals that once piperine is administered alone with turmeric, it enhances the curcumin bioavailability by 2000%.
- Heat Enhance Turmeric’s Bioavailability
Dr. Sukumar says that when it is used in cooking particularly when you heat oil and add turmeric to it, it becomes completely bioavailable.
Furthermore, he maintains:
“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.”
- Combine Turmeric with Healthy Fat
This amazing spice is fat-soluble, and because of that it needs to be mixed with a healthy fat so that you can boost its absorption rate. Once is mixed with healthy fats such as coconut, ghee, or olive oil, curcumin goes directly to the bloodstream through the lymphatic system while partially bypassing the liver.
Regarding this matter, Dr. Nibber states:
“ This is very important because less curcumin is exposed to metabolic enzymes and remains in a free form allowing it to stay in the body longer. “
Therefore, in order to enhance the effectiveness of turmeric and gain every health benefit of it, you need to memorize the following things:
- Mix it with fresh ground black pepper and hence boost turmeric’s absorption by 2,000%.
- Heat it up so that you can activate turmeric.
- Combine it with some healthy fat to bypass the liver.
NOTE: Prior use you need to be familiar with the dosage guidelines prepared by the University of Maryland Medical Center:
- Dried, powdered root: 1 to 3 grams a day.
- Cut root: 1.5 to 3 grams a day