Turmeric is an amazing root known for its powerful properties and because of that very helpful in the treatment of various health conditions.
It contains a powerful active ingredient known as curcumin, which is responsible for all its powerful properties and offers the yellow color of the root.
Numerous studies have confirmed the incredible benefits of turmeric on the overall health and well-being. Namely, according to the National Library of Medicine’s bibliographic database MEDLINE, turmeric and its primary polyphenol curcumin shows more than 600 potential health advantages.
However, prior starting to use it, you should know the following facts of turmeric use.
Although curcumin can offer a lot to your body and health you should know that its bioavailability is enhanced when combined with black pepper. The body cannot absorb it easily and because of that it needs another ingredient which can offer that.
This was concluded by many animal and clinical studies where the levels of curcumin in blood plasma, urine, and peripheral tissues were very low no matter of the dosage. Therefore, scientists found a way how to naturally boost the bioavailability of turmeric.
Combine it with Black Pepper
You are all familiar with black pepper as spice, but it also shows powerful medicinal properties. It acts as an adjuvant, especially when combined with turmeric. Here what the Nutrition Facts reveal about turmeric:
“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.”
According to the findings of the study “Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers” when piperine was administered along with turmeric, it enhanced the bioavailability of curcumin by 2000%.
The other way to boost its bioavailability is to combine it with a healthy fat.
Use Healthy Fat
You should mix it with a healthy fat because turmeric is fat-soluble, and in that way you will enhance its absorption. Mixing it with fats such as ghee, coconut, or olive oil, the active component curcumin is directly absorbed into the bloodstream via the lymphatic system meanwhile partially bypassing the liver.
According to Dr Nibber:
“ 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. “
In order to enhance its bioavailability you can as well as heat the spice. For instance Dr. Sukumar suggests the following way:
“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.”
He further on 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.”
Turmeric is extremely healthy spice that by all means you should implement it in your regular diet. But, in order to reap all its benefits, always have in mind the following things:
- First of all, make sure to combine it with freshly ground black pepper and in that way boosting the turmeric’s bioavailability by 2,000%.
- In order to bypass the liver mix it with some healthy fat.
- Activate the turmeric curcumin by heating it up.
- You should know how much turmeric your body needs when used fresh or dried. The University of Maryland Medical Center recommends the following dosage guidelines:
In the case of dried and powdered root the proper dosage is: 1 – 3 g per day.
In the case of cut root the proper dosage is: 1.5 – 3 g per day.