If we talk about spices, turmeric maybe one of the most spices that provide countless health benefit. Turmeric, which is yellow color contains curcumin. This active ingredient in turmeric contribute to the deep yellow color of the spice. But curcumin do more than just giving color to turmeric. In fact, it is the reason turmeric can provide numerous medicinal properties.
Medline, the database containing abstract that kept at the National Library of Medicine also confirm that turmeric and curcumin provide more than 600 potential health benefits.
With all that being said, there’s no doubt that turmeric is a very powerful spice. However, there are a few things you need to know about this spices to allow you reap the most of its benefits.
The Problem with Curcumin
Though it’s true that that curcumin provide countless benefit to your body, there’s one huge problem with this substance, it’s not easily absorbed in the body. A number of studies have revealed that curcumin absorption in the body is just too low which means you can’t fully take the advantage of its health benefits. To be more precise, the studies shown that despite of the dosage consumed, the concentration of curcumin in the blood, urine, and peripheral tissue are extremely low, that is, if there’s any detected. Low absorption of curcumin in the body also means low health benefit your body will receive.
Increasing the Bioavailability of Turmeric
Luckily, there are a few simple tricks that are extremely effective in raising turmeric’s bioavailability.
Mix Turmeric with Black Pepper
Some people might already know that black pepper provides a number of health benefits, but so little people know that actually it is also a potent adjuvant for turmeric. According to NutritionFacts, people who are given a bunch of turmeric curcumin will experience a little bump in the level in their blood stream. However, there’s no large increment because the liver are trying to remove it. But actually, you can suppress the process by taking a quarter teaspoon of black pepper to let you’re the curcumin level skyrocket. In the end, it will result to 2000% bioavailability, even when you only use a little pinch of black pepper. Maybe this is the reason why black pepper also commonly use in curry powder besides turmeric.
Mix Turmeric with Healthy Fats
Turmeric is a fat soluble which means it needs fats to be fully absorbed in the body. Combining turmeric with healthy fats like ghee, coconut, or olive oil will help curcumin to be absorbed into the bloodstream through lymphatic system and bypass the liver. It means less curcumin is exposed to metabolic enzymes and can stay in the body in its free form.
Heat Up the Turmeric
Dr. Sukumar said that curcumin is a potent ingredient in turmeric that cannot be absorbed by the body easily without assistance. So you will need sauté pan and a little warm oil to help the process. Dr. Sukumar said that he uses turmeric in every sauté and add just a half teaspoon of it. However you can also use it extensively. This will make the curcumin becomes completely bioavailable.
To reap most health benefit from turmeric and optimize its effectiveness, you need to this these three things:
Combine turmeric with some fresh ground black pepper to increase its absorption by 2000%.
Mix it with some healthy fat to bypass the metabolic process in the liver.
Heat the turmeric up to activate it.
In addition, University of Maryland Medical Center stated that the recommendation intake of turmeric is anywhere within 3 grams per day.