We can easily say that turmeric is one of the healthiest spices in the world. As we all know, turmeric’s most valuable and most powerful compound is curcumin. The curcumin is a polyphenol, identified as its primary active component and which exhibits over 150 potentially therapeutic activities. The curcumin provides many health properties, such as: antioxidant, anti-inflammatory, anti-cancer, etc. These are the most common health benefits of turmeric:
- Helps maintain cholesterol levels.
- Promotes digestive health.
- Liver detoxifier.
- Regulates metabolism and weight management.
- High blood pressure.
- Anti-inflammatory, anti-oxidant, antiseptic, analgesic,
- Boosts immunity.
- Memory and brain function.
- Various skin conditions.
- Neurological disorders.
- Lowers Triglycerides
As we said, curcumin is the active compound which provides the favorable properties of turmeric. But, UNFORTUANTELY, this compound is not easily absorbed. That’s right, the findings of animal and clinical studies indicate that the curcumin concentrations in blood plasma, urine, and peripheral tissues are extremely low regardless of the size of the dosage. Don’t worry, because there are natural ways to boost the bioavailability of turmeric.
- Combine it with Black Pepper
That’s right – black pepper is a potent natural medicine as well, and when combined with turmeric, it acts as an adjuvant.
Dr. Nibber said:
“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.”
You should also know that the findings of the study under the title “Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers” indicate that when piperine was administered alone with turmeric, it boosted the bioavailability of curcumin by 2000%.
- Add a Healthy Fat
First of all, you should know that turmeric is fat-soluble! Well, this means that you need it to mix it with a healthy fat in order to boost its absorption rate. When combined with healthy fats, like ghee, coconut, or olive oil, curcumin is directly absorbed into the bloodstream through the lymphatic system while partially bypassing the liver.
Dr. Nibber explains:
“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. “
- Heat Boosts Turmeric’s Bioavailability
“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.”
Dr. Sukumar explains:
“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.”
- Combine it with freshly ground black pepper. This will boost the turmeric’s absorption by 2,000%.
- Mix it with some healthy fat to bypass the liver.
- Heat it up in order to activate turmeric
- Dried, powdered root: 1 – 3 g per day
- Cut root: 1.5 – 3 g per day
Source: Healthy Food House