Turmeric is becoming very popular due to its amazing benefits.
Turmeric contains curcumin- which is a yellow pigment, and it brings most if the beneficial medicinal properties of turmeric.
The National Library of Medicine’s bibliographic database – MEDLINE contains many studies which confirm that turmeric has more than 600 health benefits and also curcumin -- its primary polyphenol.
If you want to use turmeric as a natural treatment in order to improve your health, first read about these things about it.
The Key Nutrient of Turmeric is not easy to absorb
When we consume turmeric, our goal is to absorb its key nutrient – the curcumin. But unfortunately, curcumin in turmeric cannot be absorbed easily.
But many studies, both clinical and animal show that no matter the dosage of consummation, the levels of concentrations of curcumin in peripheral tissues, urine and in blood plasma are extremely low. And absorbed at low doses does not give all the health benefits that it actually has.
How to Skyrocket Turmeric’s Bioavailability?
Luckily there are some things and tricks that you can do in order to improve the bioavailability of turmeric.
1. Always combine it with Black Pepper
Black Pepper is a powerful turmeric adjuvant and it also has strong medicinal properties on its own.
‘When people consume of the curcumin in turmeric, there is no big chance or increase of its level in the blood within an hour. This is mostly due to the fact that the liver is constantly trying to eliminate it form the body. But just ¼ teaspoon can slow this process of elimination. Then the levels of curcumin will rise very quickly. The bioavailability will be up to 2000%, with consuming the same amount of turmeric. The levels will rise even with adding just 1/20 of a teaspoon of black pepper. And black pepper is also a common ingredient in curry powder along with turmeric’ via Nutrition Facts.
One study which was named Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers showed that piperine is also effective in boosting the bioavailability if curcumin for up to 2000% if it is consumed together with turmeric.
2. Add a healthy fat to Turmeric
Because turmeric can be soluble when combined with fat, if you want your body to be able to absorb all the curcumin and get all the incredible health benefits it offer, it is also recommended to mix turmeric with fat.
When you consume turmeric combined with health fats like olive oil, ghee or coconut oil, curcumin can pass the liver and be absorbed by the lymphatic system and go directly in the bloodstream.
It is of high significance because this allows the curcumin to remain in the body for longer period is in a free form because it is exposed less to metabolic enzymes. – via Dr Nibber.
3. The bioavailability can also be increased by heat
The curcmin – a powerful compound of turmeric, needs help in order to be absorbed easily, despite all its potent properties. It can also be absorbed better if heated in some oil and a sauté pan – says Dr. Sukumar.
Dr. Sukumar also says that turmeric is added in every dish he makes, in small amounts – just ¼ or ½ teaspoon is all you need. But do not save the turmeric, add it lavishly.
This is also the best way to use the turmeric, by cooking it in your meals. Whenever you are preparing a sauté just add a little turmeric. You will enjoy your meal, and also at the same time experience the benefits of turmeric, because when cooked or heated the turmeric is completely bioavailable to you.
So whenever you want to use turmeric, always remember to do these 3 important things in order to increase the effectiveness of turmeric.
- Mix turmeric with some freshly ground black pepper and it will increase its absorption by 2000%.
- Heat up the turmeric to increase the bioavailability.
- Pass the liver when combining turmeric with healthy fats.
The University of Maryland Medical Center recommends the following dosage:
- 1-3 g a day of dried, powdered root.
- 1.5 – 3 g a day of cut root.