Curcumin, a polyphenol, is the active ingredient in turmeric. According to a study abstract by the National Library of Medicine’s bibliographic database, or MEDLINE, turmeric has over 600 health benefits.
Although turmeric can significantly improve overall health, you should still be aware of a few things.
Human body cannot absorb turmeric’s key ingredient easily
Yes, curcumin gives turmeric its amazing powers, but it cannot be easily absorbed in the body.
Similar animal and clinical studies have shown that regardless of the dose applied, curcumin concentrations in blood plasma, pheripheral tissues, and urine are pretty low. Sometimes they cannot be even detected. This means that low absorption rate cannot give you the benefits you need to obtain when consuming this miraculous plant.
Bring turmeric’s bioavailability to astonishing levels
You can use several kitchen strategies to make turmeric more bioavailable.
Combine it with healthy fat
Turmeric is fat-soluble, which means it works great when combined with healthy fat. In this way it is fully absorbed in the body, and you get all the benefits it promises.
If you cannot determine which fats will work best, use organic, cold-pressed coconut or olive oil, or even ghee. This makes it so easy for the body to work the components in turmeric, and it goes directly in the blood stream, of course, through the lymphatic system, and bypasses your liver on its way.
This keeps curcumin less exposed to metabolic enzymes, and it remains free in the body for longer.
Always take your turmeric with black pepper
Black pepper is powerful on its own, but it can sure give you a hand in getting your turmeric how you should.
When you take curcumin, there appears to be a little bump in your blood stream within an hour, but you cannot notice any greater increase, since the liver is doing its best to eliminate it. So, make your curcumin more accessible and boost it with a quarter teaspoon of ground black pepper. You can take the same amount of curcumin as usual, but this time it is 2000% more bioavailable. Even the tiniest pinch of pepper, which is 1/20th of a teaspoon, can help you achieve the same. In addition to turmeric, black pepper is also commonly added to curry powder mixture.
A study involving both human and animal subjects has shown that piperine makes curcumin more bioavailable for humans, and the number goes up to 2000%!
Heat makes turmeric more bioavailable
“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.
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,” says Dr Sukumar.
Implement these three tips to get the most of your turmeric:
- Heat it to enhance its potential
- Combine turmeric and healthy fats to bypass your liver
- Freshly ground black pepper increases turmeric’s bioavailability by 2000%
Here is what the University of Maryland Medical Center has to say regarding proper dosing:
Fresh roots: 1.5 – 3g per day
Turmeric powder: 1-3g per day
Source: Family Health Freedom Network