Turmeric is good for health and it gains popularity for all reasons. The yellow pigment that is found in turmeric is responsible for the majority of its medicinal properties is called ‘Curcumin’. Adding turmeric to your diet helps to boost your overall health, you should know few things about it.
Turmeric’s Key Nutrient Is not Easy to Absorb
Curcumin is the active compound that you want to absorb from eating turmeric. But the big problem with turmeric is that Curcumin is not easily absorbed.
Clinical studies claim that the concentrations of Curcumin in blood plasma, urine, and peripheral tissues are extremely low regardless of dosage size. And low absorption will not give you the health benefits of this medicinal food.
How to Skyrocket Turmeric’s Bioavailability?
There are simple kitchen strategies that help you to improve turmeric’s bioavailability.
- Always Mix With Black Pepper
Black pepper is a powerful medicine in its own right and a potent Turmeric Adjuvant.
Nutrition facts says, “If people are given a bunch of turmeric Curcumin, within an hour there is 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.”
One study says that usage of piprine on the pharmacokinetics of curcumin in animals and human volunteers claimed that when piprine was co-administered with Curcumin and was consumed by human, it helps the bioavailability of Curcumin to increase to 2000%.
- Add a Healthy Fat to Turmeric
Turmeric is fat-soluble and if your body absorbs it, you will help you to get amazing health benefits, turmeric needs to be combined with a fat. When you take healthy fats, such as coconut, ghee or olive oil, Curcumin can be directly absorbed into the bloodstream through the lymphatic system thereby bypassing the liver.
It is very important because less Curcumin is exposed to metabolic enzymes and remains in a free state there by allowing it to stay in the body for longer time.
- Heat Increases Turmeric’s Bioavailability
Dr Sukumar says, “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.”
He said that he used turmeric in every sauté, just a quarter teaspoon, a half teaspoon is enough. You can use it usually.
“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 bio available to you,” he further said.
In order to improve the effectiveness of the turmeric, you have to do these things:
- Activate turmeric by heating it up.
- Boost turmeric’s absorption by 2,000% by combining it with some freshly ground black pepper.
- Mix turmeric with a healthy fat to bypass the liver.
These guidelines are given according to the University of Maryland Medical Centre:
- Cut root: 1.5 – 3 g per day
- Dried, powdered root: 1 – 3 g per day
Source: Daily Health Post