Nowadays, it seems that everybody is writing about turmeric, everybody is using it, and turmeric is considered to a real miracle regarding our health. However, its active ingredient, curcumin, is even more popular, as it is responsible for almost all the health benefits of this miraculous spice.
Namely, the study abstract from the National Library of Medicine’s database named MEDLINE lists over 600 potential medicinal properties of curcumin and turmeric.
Nutritionists, doctors and experts recommend the regular use of this spice as a way to improve health and solve numerous heath issues. However, you need to know a few facts concerning turmeric before you begin using it.
Curcumin is Difficult To Absorb
Turmeric’s active ingredient is far from easy to be absorbed. Namely, poor absorption rate should be enhanced in order to enjoy the health benefits you expect to gain from the consumption of turmeric. Numerous clinical and animal surveys have concluded that the concentrations of curcumin in urine, blood plasma, and peripheral tissues, are really low, and even not detectable in some cases, without counting the size of the dosage.
Therefore, it is of great importance to stimulate and improve the bioavailability of this ingredient. We will reveal a few ways to succeed in it:
- Heat Increases the bioavailability of turmeric
According to Dr. Sukumar, “the strong substance in turmeric is curcumin, which, unfortunately isn’t easily absorbed by the organism without help. But the sauté pan and a little bit of warm water can be very helpful. I’m adding turmeric in every sauté, only a ¼ of a teaspoon.
But you don’t have to use it moderately, instead, use it in larger amounts. The best way to consume it is to add it in your cooking very significantly. If you have any sauté at home, just add it on. Once you add the turmeric in heated oil, it becomes fully bioavailable for you.”
- Combine it With Black Pepper
Black pepper is a powerful medicinal spice ad acts as a potent adjuvant of turmeric.
“If people consume a bunch of turmeric curcumin, in just one hour there will be a little bump in the level in their blood stream. We cannot notice some significant increase since our liver is working hard to remove it. But what will happen if the process is suppressed by consuming ¼ of teaspoon’s worth of black pepper?”
This will literally skyrocket the levels of curcumin. Of course, the amount will remain the same, but its bioavailability will be boosted by 2000%. Note that pepper even in smallest amounts will significantly improve the levels of curcumin. Also, the famous curry spice contains turmeric and black pepper.
According to one study, :” Effects of piperine on the pharmacokinetics of curcumin in animals and human subjects showed that when piperine was co-administered with curcumin and given to human subjects the bioavailability of curcumin have risen by 2000%.”
- Healthy Fat
Turmeric is fat-soluble, therefore, if mixed with fat, it will provide all its health benefits.
Namely, when turmeric is combined with healthy fats, including olive or coconut oil, or ghee, through the lymphatic system, curcumin is directly absorbed into the blood, bypassing the liver. This is extremely important as curcumin is not subjected to metabolic enzymes and remains in its free form and stays longer in the body.
Hence, in order to obtain maximum results from the use of turmeric, you should so the following:
- In order to activate it, you should heat the turmeric before use.
- Mix it with freshly ground black pepper in order to boost its absorption by 2.000%.
- According to the University of Maryland Medical Center, consume it in these dosages:
- Dried, powdered root: 1-3 grams a day
- Cut root: 1.5-3 grams a day