The incredible power of turmeric is well-known to all of us. This potent spice offers plenty of health benefits, and it is highly recommended for everyone to include it in their daily diet immediately. However, it is very important to know how to unleash it potent healing powers first. This article will focus on every detail you need to know about turmeric. In this way, you will be able to consume it in the right way, thus obtain its maximum benefits.
Curcumin and Curcuminoids
Curcumin or also known as Diferuloylmethane is one of the three curcuminoids in turmeric. The other two are known as desmethoxycurcumin and bis-desmethoxycurcumin. Besides these three constituents, scientists continue examining new compounds found in the essential oil of turmeric. However, the problem with turmeric is the poor bioavailability of curcumin. Regardless of the dosage, the concentrations of curcumin in the blood plasma, the urine, and peripheral tissues are quite low.
Research Confirms Turmeric’s Low Bioavailability
According to numerous studies on curcumin, low blood serum levels are reached in case of oral administration. This is because most of the orally ingested curcumin can be metabolized before it reaches the bloodstream. The route of administration and method of preparation are the main factors that affect the bioavailability or serum levels. Adding specific adjuvants is a great way to increase turmeric’s bioavailability.
- According to a 1978 study, when taken orally, curcumin is poorly absorbed in the gut.
- According to a 1980 study, when rats were orally given 400 mg of curcumin, there was no trace found in the heart blood.
- A recent study showed that in the case of oral administration ofkg of curcumin, only 0.36 µg/ml of it was found in the blood serum.
- A great number of studies showed curcumin`s rapid systemic extraction from the body
3 Ways To Boost The Benefits Of Turmeric!
Add Black Pepper to Your Turmeric
Many studies showed that black pepper works as a potent turmeric adjuvant. The main health benefits of black pepper include:
Reduces cognitive malfunction and memory impairment
Relieves asthma, sinusitis, and nasal congestion
Relieves dementia and Alzheimer’s
Reduces the risk of liver and cardiovascular ailments and cancer
How does Black Pepper Enhance the Bioavailability of Turmeric?
Michael Greger is an eminent physician and professional speaker on important public health issues who claims that Piperine is a powerful inhibitor of drug metabolism. Our liver removes the foreign substances by making them water-soluble. In this way, they can be more easily excreted. This black pepper molecule can inhibit that process.
How much Black Pepper? – Not Much
A bunch of turmeric curcumin can increase the level of the blood stream within an hour. We are not able to notice this since our liver is actively trying to eliminate it. But what if the process is suppressed by a quarter teaspoon’s worth of black pepper? You take the same amount, but the bioavailability shoots up 2000%. Even just a 1/20th of a teaspoon of pepper can significantly boost levels.
Add a Healthy Fat to Turmeric
Turmeric is fat-soluble. This means that is should be combined with a fat so the body will be able to completely absorb it and obtain its benefits. In order to boost the absorption of curcumin, you should consume it in the whole food, turmeric root (fresh or dried as a powder) since natural oils contained in turmeric root and turmeric powder have the ability to enhance the bioavailability seven to eight fold. If consumed with fat, curcumin can be directly absorbed into the bloodstream.
Heat Increases Turmeric’s Bioavailability
Curcumin is the active compound in turmeric. Even though it is extremely powerful, curcumin is not easily absorbed by the body without help. In this point, the sauté pan and a little warm oil come into play. You should include it in your cooking more often.
Summary: To Extract The Optimum Benefit When Consuming Turmeric As A Medicine
Use heat to activate turmeric
In order to increase the bioavailability of turmeric, mix it with freshly ground black pepper
To boost the absorption and the healing properties of turmeric, combine it with healthy fats like coconut oil or ghee.
Source: Best Healthy Guide