Turmeric is the root stalk of a tropical plant that’s part of the ginger family. It has quickly become the most popular spice in the world as a result of its amazing healing benefits. As you probably know, curcumin, the active ingredient in turmeric, is responsible for the majority of medicinal properties of turmeric.
According to study abstracts from the National Library of Medicine’s bibliographic database known as MEDLINE, there are more than 600 potential health benefits of this healing spice.
Although adding this spice to your meals is a very easy way to improve your health, there are a few things you need to know about that.
- Curcumin Isn’t Easily Absorbed!
Many studies have discovered that the levels of curcumin in blood plasma, urine, or peripheral tissues (if they are detected), are very low regardless of dose. The low absorption will not allow you to experience the strong medicinal properties of this amazing spice.
- How to Increase the Bioavailability (Absorption) of Turmeric?
Luckily for us, there are very simple methods that can easily improve its bioavailability.
ALWAYS MIX WITH BLACK PEPPER
Besides the fact that Black pepper has an array of health benefits on its own, it can also enhance the absorption of Turmeric. A study entitled: “Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers” has shown that the bioavailability of curcumin increases by 2000% when it’s mixed with only a quarter of tsp of piperine (the active ingredient of black pepper).
2. ADD A HEALTHY FATS TO TURMERIC
The spice is fat-soluble, so it should be mixed with some healthy fats in order to be fully absorbed by the body. According to Dr. Michael Greger, when the spice is consumed in combination with coconut or olive oil, it will be directly absorbed into the bloodstream through the lymphatic system, thereby in part bypassing the liver. This is of crucial importance because the spice stays longer in the body when it is less exposed to metabolic enzymes.
3. HEAT INCREASES THE BIOAVAILABILITY OF TURMERIC
Dr. Saraswati Sukumar recommends adding a half teaspoon of turmeric in a sauté because the heat increases the bioavailability of turmeric.
“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”, states Dr. Sukumar.
Recommended dosage according to the University of Maryland Medical Center:
- Cut root: 1.5 – 3 g daily
- Dried, powdered root: 1 – 3 g daily