Turmeric is increasingly becoming very popular, and this natural superfood deserves that!
Its active ingredient, curcumin, gives its yellow color and is actually responsible for most of its amazing medicinal properties.
As it was proven by the study abstracts from the National Library of Medicine’s bibliographic database the MEDLINE, turmeric and its primary polyphenol, curcumin, have more than 600 potential health benefits.
Therefore, when you add it to your regular diet, you are going to experience major health improvements! But, just before you do so, you need to know a few things about this incredible spice:
Due to the fact that curcumin is the active compound that provides the favorable properties of turmeric, you should know that it’s not easily absorbed.
Moreover, the findings of animal and clinical studies showed that the curcumin concentrations in the urine, blood plasma, and peripheral tissues are very low regardless of the size of the dosage.
However, there are natural ways to boost the bioavailability of turmeric.
- Combine it with Black Pepper
Black pepper is a powerful natural medicine as well, and when combined with turmeric, it acts like an adjuvant. According to the NutritionFacts:
“If people are given a bunch of turmeric curcumin, within one hour there is a little bump in the level in their blood stream. We don’t see a huge increase because our liver is actively trying to get rid of it. However, what if the process is suppressed by taking just a quarter teaspoon’s worth of a black pepper?
Then you see curcumin levels raise steeply. The same amount of curcumin consumed, but the bioavailability shoots up even 2000%. Even just a little pinch of pepper—1/20th of teaspoon—can significantly boost the levels. And guess what a common ingredient in the curry powder is besides turmeric? The black pepper.”
Furthermore, the findings of the study under the title the “Influence of piperine on the pharmacokinetics of curcumin in human volunteersandanimals” indicate that when piperinehas been administered alone with turmeric, it boosted the bioavailability of curcumin by an amazing 2000%.
- Add a Healthy Fat
Turmeric is fat-soluble, which means you need it to mix it with some healthy fat in order to boost its absorption rate. If combined with healthy fats, such ascoconut oil, ghee,or olive oil, curcumin is directly absorbed into the bloodstream through the lymphatic system while partially bypassing the liver.
“ This is very important since less curcumin is exposed to metabolic enzymes and remains in a free form allowing it to stay in the body for much longer. “
- Heat Boosts Turmeric’s Bioavailability
“The better way to take it is to use it very extensively in your cooking. If you have any sauté, simply sprinkle it in. The moment you heat oil and add turmeric to it, it then becomes completely bioavailable to you.”
Dr. Sukumar then explains:
“The powerful 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 turmeric in every sauté, only a quarter teaspoon, a half teaspoon is just enough. But you don’t need to use it sparingly – use it lavishly.”
To sum the things up, if you want to boost the effectiveness of turmeric and to enjoy all its health benefits, you need to know the following:
- Combine it with freshly ground black pepper and on that way you are going to boost the turmeric’s absorption by 2,000%
- Mic it with some healthy fat to bypass the liver
- Heat it up so as to activate turmeric
Also, just before you start using it, you need to know that the dosage guidelines according to the University of Maryland Medical Center. Here they are:
- Dried, powdered root: 1 – 3 g per day
- Cut root: 1.5 – 3 g per day