The turmeric is becoming ever so popular, but for a good reason! This is due to the yellow pigment found in the turmeric, called curcumin, which fights many medical conditions in full swing!
In support of this growing popularity, study abstracts from the National Library of Medicine’s bibliographic database (known as MEDLINE) exhibit over six hundred potential health benefits of turmeric, or its primary polyphenol, known as curcumin.
The health benefits of turmeric are multiplied. For instance, for those who suffer from rheumatoid arthritis (severe inflammation of the joints), those who have painful swelling (infection) in the knees, or those who suffer from diabetes, the turmeric (or curcumin) is a great way to suppress the inflammation, as stated by Dr. Sukumar for A Woman’s Journey. He says that they have close to 300 publications (that cite turmeric) for its anti-cancer effects.
In fact, many diseases, such as colon cancer and other types of cancer, are being traced to inflammation. Curcumin not only regulates inflammation [which eventually leads to certain types of cancer], but it also entirely cures certain types of cancer. Natural News have reported that curcumin actually seeks out malignant neoplasms, and alters the regulation of DNA in order to kill them.
While adding turmeric to your daily diet is a sure way to boost your overall health, there are a few things you need to know as well as to how to improve turmeric bioavailability:
The turmeric’s key nutrient (curcumin) isn’t easily absorbed!
As mentioned above, the curcumin is the active compound you want to absorb by consuming turmeric. However, a big problem with turmeric is that curcumin is not easily absorbed.
Indeed, multiple animal and clinical studies reveal that the concentrations of curcumin in blood’s plasma, urine, and in the peripheral tissues [if detectable at all] are extremely low regardless of the dosage amount. Certainly, a low absorption rate will not give you the health benefits of this medicinal spice.
How to boost turmeric’s bioavailability?
Fortunately, there are simple kitchen strategies you can use to skyrocket turmeric bioavailability. Here they are:
1.You should mix it with black pepper:
The black pepper is also a powerful medicinal spice in its own right, and a potent turmeric’s adjuvant.
If people are given a bunch of turmeric, 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? Well, then you’ll see curcumin’s levels skyrocket!
Yes, with the same amount of curcumin consumed, you can shoot up its bioavailability 2,000%. Even just a little pinch of pepper [mere 1/20th of a teaspoon!] can significantly increase levels. And guess what a common ingredient in the curry powder is along with the turmeric? Yes, it is the black pepper!
One study entitled: influence of the piperine on the pharmacokinetics of curcumin in animals and human volunteers demonstrated that when the piperine was co-administered with curcumin, and given to human subjects too, the bioavailability of curcumin increased by amazing 2,000%!
2. You should add a healthy fat to turmeric:
The turmeric needs to be combined with a fat in order for your body to fully absorb it, and experience its excellent health benefits. When eaten with healthy fats, such as coconut oil, ghee or olive oil, the curcumin can be directly absorbed into the bloodstream through the lymphatic system, thereby, in part, bypassing the liver neutralizing activity.
This is very important because less of the curcumin is exposed to metabolic enzymes, so it remains in a free form, allowing it to stay in the body longer.
It is the heat that increases turmeric’s bioavailability:
3. As we know for sure, the potent ingredient in turmeric is curcumin, which, despite its power, is not easily absorbed by the body without the assistance of additional stimulating food. This is where the sauté pan and a little warm oil come into play, Dr. Sukumar clarifies. He also says that you can use turmeric in every sauté, just a quarter teaspoon, or a half teaspoon at most. You do not have to use it frugally – on the contrary, use it lavishly!
He feels that the better way to take it is to use it in our cooking endeavors very extensively. If you have any sauté, just sprinkle it in. The moment you heat oil and add turmeric to it, it becomes completely bioavailable to you, he is positive.
If you are aiming to maximize the effectiveness of the turmeric, make sure to do these three things:
Activate turmeric by heating it up.
- Boost turmeric’s absorption by 2,000% by combining it with some freshly-milled black pepper.
- Mix turmeric with a healthy fat to bypass the liver.
Dosage guidelines as per the suggestion of the University of Maryland Medical Center are these:
- Cut root: 1.5 – 3 g per day
- Dried, powdered root: 1 – 3 g per day
National Library of Medicine