Turmeric is a powerful spice and because of that is considered to be a super food as it offers numerous health benefits. In this article we shall present you few good reasons to use it more frequently. Believe us, there are lot of reasons for its use as turmeric provides more than 600 health advantages.
This golden spice contains highly potent active ingredient known as curcumin. Curcumin offers incredible healing power and as well as gives this spice its bright yellow color.
However, you need to take into consideration certain things when starting using this amazing spice. Namely, the human body cannot easily absorb curcumin, in fact animal and clinical studies have revealed that curcumin levels in blood are always low, no matter of the taken dose.
Luckily there is a way how to increase turmeric’s bioavailability:
- Increase bioavailability by using it with black pepper
Black pepper will significantly improve the absorption of turmeric as it acts as an adjuvant. Moreover, it is a remarkable medicine. This is what experts at Nutrition Facts say regarding this issue:
“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,”
Likewise, another study performed on this issue revealed that piperine enhances the bioavailability of curcumin by 2000%. You can see for yourself this potency by finding the results of this study under the title “Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers.”
- Heat aids the body to absorb turmeric
Here it is what Dr. Sukumar explains:
“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.”
“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,”
- Take turmeric with healthy fat
Turmeric is a fat-soluble substance which needs to be combined with healthy fat such as olive, coconut, and ghee oil. When taken in this way, it goes straight into the bloodstream, and partially bypassing the liver.
“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,” Dr. Nibber explains.
Conclusively we can state:
- Make sure to combine your turmeric with freshly ground black pepper so that you can substantially enhance its bioavailability by remarkable 2000%.
- Heat up the mixture to activate its compounds.
- Combine it with healthy fats such as ghee, coconut and olive oil.
This guideline is provided by the University of Maryland Medical Center, and here below it is:
- Use of fresh root: 1.5-3g a day
- Use of dried, powdered root: 1-3g a day