Turmeric is considered to be very beneficial root thanks to its main ingredient curcumin. It is very popular spice due to the various health benefits, and therefore it is widely recommended to incorporate it into your daily diet. However, there are certain things that you need to know regarding this advantageous root.
Absorption of Curcumin Is Not Easy
Gaining health advantages of turmeric can be achieved by absorbing curcumin from the turmeric. Yet, this is not an easy task as according to a number of conducted studies the concentration of curcumin in the urine, blood plasma, and peripheral tissues is extremely low, not matter what the dosage amount is. These low concentrations are not enough for acquiring the wanted health benefits.
But, there are easy ways by which you can improve turmeric’s bioavailability.
- You can include it to a healthy fat – like coconut or olive oil. Namely, turmeric is fat-soluble; therefore if you add a healthy fat, then the curcumin will go directly into the blood through the lymphatic system and partially avoid the liver. This means that it will remain in the body for a longer period of time providing you enough time to gain all its remarkable health benefits.
- It can be mixed with black pepper – that will substantially enhance the levels of curcumin. This can be achieved by even taking a small amount of pepper; to be more specific, enough amounts would be 1/20 of a teaspoon. The curcumin amount can remain the same, but when mixed with black pepper its bioavailability will be raised by fantastic 2000%.
- You can heat it –in that way the curcumin’s bioavailability will be increased. It can be added while cooking like in heated oil, or heated water, even in higher amounts.
According to the released recommendation of the University of Maryland Medical Center, the following dosages are ideal for your daily consumption.
– Dried, powdered root: 1 to 3 grams on daily basis.
– Cut root: 1.5 to 3 grams on daily basis.